nutritious lunches & dinners
Many of our suppers will convert into a lunch to enjoy later in the week. Most are portable, too – ideal if you want to pack a lunch for work
Puy lentils with seared salmon
Eat half of the lentils here with the salmon, then save the rest for the puy lentil salad, on page 52, and our vegan recipe, opposite. The NHS recommends that we eat oily fish once a week – this includes salmon, as it’s high in long-chain omega-3 fatty acids, which may help keep your heart healthy, hormones balanced and aid brain function.
HIGH PROTEIN
SERVES 2 PREP 15 mins COOK 40 mins EASY
160g dried puy lentils or
lentilles vertes
2 bay leaves
2 tbsp rapeseed oil, plus extra
for cooking the salmon
2 onions (350g), finely chopped,
180g celery, thinly sliced
320g carrots, finely diced
2 tbsp soft thyme leaves
1 tbsp wholegrain mustard plus 1 tsp
2 tbsp raw apple cider vinegar
10g flat-leaf parsley, chopped
2 skin-on salmon or trout fillets
(260g)
balsamic vinegar, for drizzling
1Put the lentils in a pan of water with the bay leaves and bring to the boil. Continue to boil for 10 mins, then turn down the heat to medium-low and cook for 20 mins more until the lentils are tender.
2Meanwhile, heat the oil in a large non-stick pan. Add the onion and fry over a high heat, stirring frequently, until softened. Add the celery, carrots and thyme. Put the lid on, turn down the heat and cook for 10 mins more, stirring now and then until the vegetables are tender.
3Drain the lentils and add to the vegetables along with 1 tbsp of the mustard and the vinegar. Measure half the lentils to set aside and use for lunches later in the week (the lentil salad on page 52 and the lentil recipe opposite). Toss the parsley through the lentil and veg mix.
4Spread 1 tsp mustard over the top of the salmon. Wipe a non-stick pan with a drop of oil and cook the salmon skin-side down for about 6 mins. Flip the salmon over and cook 4 mins more until cooked through. Serve with the lentils, along with a drizzle of balsamic vinegar.
GOOD TO KNOW healthy • iron • fibre • vit c • 3 of 5-a-day PER SERVING 519 kcals • fat 25g • saturates 4g • carbs 29g • sugars 12g • fibre 12g • protein 38g • salt 0.7g
Make it vegan! Lentils with soy & ginger tofu
Cut 260g extra firm tofuinto thick fingers. Mix 2 finely grated garlic cloves with 2 tsp balsamic vinegar, 2 tsp finely grated ginger, and 2 tsp low-salt soy sauce and use to marinate the tofu. Heat 1 tbsp oilin a non-stick pan and fry the tofu on all sides until browned. Serve on half the lentils (see the recipe, l
