This speedy vegetarian lunch or supper is packed with calcium, folate, vitamin C and iron - serve with an avocado and pumpkin seed salad
- 10 spring onions, trimmed
- 2 tbsp pumpkin seeds, plus extra to serve
- 1 tbsp olive oil, plus 1 tsp
- 2 soft flour tortillas (or gluten-free alternative)
- 10 slices of jalapeno chillies (from a jar)
- 85g cheddar, grated
- 1 avocado, halved, stoned and peeled
- juice 1 lime
- small pack coriander, plus extra leaves to serve
- ½ cucumber, peeled, halved lengthways and sliced on the diagonal
- 2 Little Gem lettuces, cut into thin wedges
MethodCook for 2-3 mins until just tender, then drain and run under very cold water. Set aside on some kitchen paper. Toast the pumpkin seeds for 1-2 mins in a hot, dry pan until slightly golden. Tip into a bowl and leave to cool.
- 2 tbsp white miso paste
- 1 tsp low-sodium soy sauce
- 4 tbsp rice wine vinegar
- 2 x 125g skinless pollock fillets
- 1 bunch spring onions, sliced diagonally
- ½ cucumber, peeled into strips with a potato peeler
- 140g/ 5oz beansprout
- 100g/ 4oz radishes, sliced
- 1 red chilli, chopped (deseeded if you like)
- 3 limes, 2 juiced, 1 cut into wedges
- 1 tsp sesame oil
- Mix together the miso paste, soy sauce and half the vinegar. Cover the fish in the marinade and leave for at least 15 mins, or ideally overnight in the fridge.
- Mix the spring onions, cucumber, beansprouts and radishes. Make a dressing with the chilli, lime juice and remaining vinegar. Pour over the salad and set aside while you cook the fish.
- Heat the sesame oil in a frying pan and cook the fish for 3-4 mins each side. Remove and transfer to a plate. Tip the marinade into the pan, bring to the boil and boil rapidly to reduce by half. Pour over the fish and serve with the salad.
- 2 tbsp sesame seeds
- 2 tbsp groundnut or sunflower oil
- 500g pack turkey breast steaks, cut into strips
- 1 tbsp Cajun seasoning
- 1 large red pepper, seeded, quartered and sliced
- 120g bag herb salad
- 130g tub guacamole
- 200g bag tortilla chips
- Heat a large frying pan or wok, sprinkle in the sesame seeds and toss them over a fairly high heat for about a minute until they’re slightly golden. Add the oil to the pan or wok, tip in the turkey, Cajun seasoning and red pepper and stir fry for about 5 minutes until the turkey turns from pink to white.
- While the turkey’s sizzling, divide the herb salad between four dinner plates then, as soon as the turkey’s done, spoon it over the salad, making sure to include all the spicy juices. Top each serving with a spoonful of guacamole, pile tortilla chips on the side of each plate and serve.
- 225g pack halloumi cheese
- 4 carrots, thinly sliced into rounds
- 50ml extra-virgin olive oil
- pinch of saffron threads
- juice ½ lemon
- 100g whole blanched almond
- small bunch coriander, chopped
- 2 tbsp vegetable oil
- 4 slices sourdough bread
- 1 garlic clove, halved
- 12 spring onions, trimmed
- 1 red chicory, leaves separated
- If you want to reduce the saltiness of the halloumi, soak it for two hours beforehand in cold water.
- Cut the halloumi evenly into 8 slices across the width of the cheese. Heat oven to 200C/180C fan/gas 6. Toss the carrots together with the olive oil, saffron, lemon juice and some seasoning. Tip onto a baking tray and roast for 20 mins or until tender and golden. Leave to cool, then tip into a food processor with the almonds and coarsely blitz. Scrape the salsa out into a bowl and add the chopped coriander. Mix well and add more seasoning or lemon juice if needed.
- Heat the vegetable oil in a large pan. Thoroughly pat dry the halloumi slices. When the pan is hot, carefully place in the pan and cook over a medium heat until golden brown, then turn over and cook until the other side is golden.
- While the cheese is cooking, toast the sourdough, then rub one side with garlic. Place a piece of toast on each of 4 plates and top with 2 slices of halloumi. Add the spring onions to the pan and cook for a couple of mins on each side until wilting and a little golden. Put 3 spring onions on each halloumi-topped sourdough slice, then generously spoon over the carrot & saffron salsa. Serve with chicory leaves.