Warm roasted squash and Puy lentil salad (serves 4)

Per serving-304 kcalories, protein 15g, carbohydrate 41g, fat 10 g, saturated fat 3g, fibre 13g, sugar 15g, salt 0.35 g

Ingredients

Process

• 1kg butternut squash , chunkily diced
• 1½ tbsp olive oil
• 1 garlic clove , crushed
• 2 tsp thyme leaves
• 1 tbsp balsamic vinegar
• 1 tsp wholegrain mustard
• 2 x 400g cans Puy lentils in water
• ½ red onion sliced
• 100g bag spinach
• 150g cherry tomatoes , halved
• 40g Cheshire cheese
•   1-2 tbsp toasted pumpkin seeds

1. 1.       Heat oven to 200C/180C fan/gas 4. Toss the butternut squash with 1 tbsp olive oil, garlic clove, thyme leaves and seasoning. Roast for 25-30 mins or until tender.
2. 2.       Mix together the balsamic vinegar, ½ tbsp olive oil, the wholegrain mustard and 1-2 tbsp water. Drain the Puy lentils in water and toss with the dressing, red onion, spinach and cherry tomatoes.
3. 3.       Divide the lentils between four plates. Top with the squash, then crumble over Cheshire cheese and pumpkin seeds.

Butter bean & tomato stew (serves 5)

Per serving- 155 kcalories, protein 5g, carbohydrate 18g, fat 8 g, saturated fat 1g, fibre 6g, sugar 11g, salt 0.98 g

Ingredients

Process

• 3 tbsp olive oil
• 2 shallots , diced
• 2 carrots , diced
• 1 large onion , sliced
• 6 large tomatoes , chopped and sprinkled with a little salt
• 400g can butter beans , drained
• small bunch flat-leaf parsley , chopped
• harissa , to serve

In a large pan, heat the oil and add the shallots, carrots and onion. Gently sweat, stirring, until soft but not coloured. Add tomatoes and slowly cook for 15 mins. Add the beans, reduce the heat to nearly nothing and warm through. Taste, season, then stir in the parsley. Serve with harissa.

Moroccan chickpea soup (serves 4)

148 kcalories, protein 9g, carbohydrate 17g, fat 5 g, saturated fat 1g, fibre 6g, salt 1.07 g

Ingredients

Process

• 1 tbsp olive oil
• 1 medium onion , chopped
• 2 celery sticks, chopped
• 2 tsp ground cumin
• 600ml hot vegetable stock
• 400g can chopped plum tomatoes with garlic
• 400g can chickpeas , rinsed and drained
• 100g frozen broad beans
• zest and juice ½ lemon
• large handful coriander or parsley and flatbread, to serve

1. 1.       Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min.
2. 2.       Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.

Kale, mushroom & cashew stir-fry (serves 2)

258 kcalories, protein 12.9g, carbohydrate 16.5g, fat 16.1 g, saturated fat 2.3g, fibre 6.2g, salt 3.27 g

Ingredients

Process

• groundnut oil
• small chunk ginger , shredded
• 1 red chilli , finely shredded
• 150g shiitake mushrooms , stalk discarded and sliced
• 200g kale
• 100g frozen soya beans or peas, defrosted
• handful cashew nuts
• 2 tbsp soy sauce mixed with 1 tsp Chinese five-spice
• 1 tsp sesame oil

1. 1.       Heat 1 tbsp oil in a wok or large frying pan. Add the ginger, chilli, mushrooms, kale and soy beans or peas then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then tip in the soy and five-spice.
2. 2.       Cook for a minute or so then toss with the sesame oil and serve.