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Tom Kerridge's beetroot farro salad recipe
 Combining three different sources of plant proteins – farro, edamame and pistachios – as well as the feta, this hearty salad is a great vegetarian post-workout choice. Each serving provides 541 kcal, 21g protein, 55g carbohydrate (of which 2.2g sugars), 24g fat, 11g fibre. 100g/3½oz quick-cook farro100g/3½oz frozen edamame beans50g/1¾oz kale, tough stalks removed and roughly chopped300g/10½oz cooked beetroot, cut into wedges2 spring onions, trimmed and thinly sliced30g/1oz feta15g/½oz shelled pistachios or toasted walnuts sea salt and freshly ground black pepper 100g/3½oz quick-cook farro 100g/3½oz frozen edamame beans 50g/1¾oz kale, tough stalks removed and roughly chopped 300g/10½oz cooked beetroot, cut into wedges 2 spring onions, trimmed and thinly sliced 30g/1oz feta 15g/½oz shelled pistachios or toasted walnuts sea salt and freshly ground black pepper 1 tbsp Dijon mustard2 lemons, juice only 2 tbsp extra virgin olive oilsea salt and freshly ground black pepper 1 tbsp Dijon mustard 2 lemons, juice only 2 tbsp extra virgin olive oil sea salt and freshly ground black pepper Method Cook the farro in a saucepan of boiling salted water for about 10 minutes, or according to packet instructions, until al dente. Add the edamame beans to the pan then immediately drain. Meanwhile, to make the dressing, whisk together the mustard, lemon juice and oil in a large bowl. Season well with salt and pepper.Add the kale and massage it into the dressing, using your hands to soften it a little. Add the farro and edamame and mix well.Stir through the beetroot and spring onions. Season with salt and pepper and divide between serving plates. Crumble over the feta and sprinkle over the nuts. Serve immediately. Cook the farro in a saucepan of boiling salted water for about 10 minutes, or according to packet instructions, until al dente. Add the edamame beans to the pan then immediately drain. Cook the farro in a saucepan of boiling salted water for about 10 minutes, or according to packet instructions, until al dente. Add the edamame beans to the pan then immediately drain. Meanwhile, to make the dressing, whisk together the mustard, lemon juice and oil in a large bowl. Season well with salt and pepper. Meanwhile, to make the dressing, whisk together the mustard, lemon juice and oil in a large bowl. Season well with salt and pepper. Add the kale and massage it into the dressing, using your hands to soften it a little. Add the farro and edamame and mix well. Add the kale and massage it into the dressing, using your hands to soften it a little. Add the farro and edamame and mix well. Stir through the beetroot and spring onions. Season with salt and pepper and divide between serving plates. Crumble over the feta and sprinkle over the nuts. Serve immediately. Stir through the beetroot and spring onions. Season with salt and pepper and divide between serving plates. Crumble over the feta and sprinkle over the nuts. Serve immediately.
Potato and edamame curry recipe
 A simple weeknight curry of potatoes with protein-packed edamame. This dry-style curry is similar to Bombay potatoes with the usual ginger, chilli, mustard seeds and turmeric. Enjoy with roti, plain yoghurt and salad. 3 tbsp vegetable oil 1 tsp black mustard seeds1 tsp cumin seeds3 large garlic cloves, crushed1 tbsp fresh root ginger, finely grated200g/7oz chopped tomatoes1¼ tsp chilli powder½ tsp ground turmeric 1 tsp ground coriander seeds4 medium baking potatoes (around 600g/1lb 5oz), cut into 1cm/½in cubes300g/10½oz frozen edamame beans1¼ tsp salt 2 tbsp chopped fresh coriander, to garnish 3 tbsp vegetable oil 1 tsp black mustard seeds 1 tsp cumin seeds 3 large garlic cloves, crushed 1 tbsp fresh root ginger, finely grated 200g/7oz chopped tomatoes 1¼ tsp chilli powder ½ tsp ground turmeric 1 tsp ground coriander seeds 4 medium baking potatoes (around 600g/1lb 5oz), cut into 1cm/½in cubes 300g/10½oz frozen edamame beans 1¼ tsp salt 2 tbsp chopped fresh coriander, to garnish Method Heat the oil in a large non-stick pan over medium heat. Add the mustard seeds and wait for around 40 seconds for them to finish crackling before adding the cumin, garlic, ginger and tomatoes. Stir well. Add the chilli powder, turmeric, ground coriander, salt, potatoes, frozen edamame and 400ml/14fl oz hot water.Bring to the boil and cover with a tight-fitting lid. Allow the curry to simmer over a medium-low heat for 20 minutes, or until the potatoes are tender.Uncover and stir, allowing any excess water to evaporate so that you have a dry curry, about 2–3 minutes. It’s okay if some potatoes break – this adds to the fluffy texture of the dish.Garnish with chopped coriander and serve. Heat the oil in a large non-stick pan over medium heat. Add the mustard seeds and wait for around 40 seconds for them to finish crackling before adding the cumin, garlic, ginger and tomatoes. Stir well. Heat the oil in a large non-stick pan over medium heat. Add the mustard seeds and wait for around 40 seconds for them to finish crackling before adding the cumin, garlic, ginger and tomatoes. Stir well. Add the chilli powder, turmeric, ground coriander, salt, potatoes, frozen edamame and 400ml/14fl oz hot water. Add the chilli powder, turmeric, ground coriander, salt, potatoes, frozen edamame and 400ml/14fl oz hot water. Bring to the boil and cover with a tight-fitting lid. Allow the curry to simmer over a medium-low heat for 20 minutes, or until the potatoes are tender. Bring to the boil and cover with a tight-fitting lid. Allow the curry to simmer over a medium-low heat for 20 minutes, or until the potatoes are tender. Uncover and stir, allowing any excess water to evaporate so that you have a dry curry, about 2–3 minutes. It’s okay if some potatoes break – this adds to the fluffy texture of the dish. Uncover and stir, allowing any excess water to evaporate so that you have a dry curry, about 2–3 minutes. It’s okay if some potatoes break – this adds to the fluffy texture of the dish. Garnish with chopped coriander and serve. Garnish with chopped coriander and serve. Recipe tips If you don’t have edamame, try this dish with frozen peas.
Chickpea fattoush recipe
 Fresh, crunchy and completely devourable – this vegan fattoush couldn’t be more simple to make and love. This recipe is part of a Vegan budget meal plan for two. In March 2023, this recipe was costed at an average of £2.39 when checking prices at four UK supermarkets. It is designed to be made in conjunction with a low-cost store-cupboard. 1 tortilla wrap ½ red onion, finely chopped½ cucumber, diced2 tomatoes, diced5 radishes, halved or quartered½ x 400g tin chickpeas, drained½ lime, juice only2 tbsp olive oilsmall handful fresh coriander, finely choppedsmall handful fresh parsley, finely choppedsalt and ground black pepper 1 tortilla wrap ½ red onion, finely chopped ½ cucumber, diced 2 tomatoes, diced 5 radishes, halved or quartered ½ x 400g tin chickpeas, drained ½ lime, juice only 2 tbsp olive oil small handful fresh coriander, finely chopped small handful fresh parsley, finely chopped salt and ground black pepper Method Tear the tortilla wrap in half, then toast for 1–2 minutes until crisp (you can do this in a toaster or under the grill). Slice into small triangles and set aside. To assemble the salad, toss together the onion, cucumber, tomatoes, radishes and drained chickpeas. Season generously with salt and ground black pepper, the juice of half a lime and the olive oil. Sprinkle with coriander and parsley and serve with the tortilla croûtons sprinkled on top. Tear the tortilla wrap in half, then toast for 1–2 minutes until crisp (you can do this in a toaster or under the grill). Slice into small triangles and set aside. Tear the tortilla wrap in half, then toast for 1–2 minutes until crisp (you can do this in a toaster or under the grill). Slice into small triangles and set aside. To assemble the salad, toss together the onion, cucumber, tomatoes, radishes and drained chickpeas. Season generously with salt and ground black pepper, the juice of half a lime and the olive oil. Sprinkle with coriander and parsley and serve with the tortilla croûtons sprinkled on top. To assemble the salad, toss together the onion, cucumber, tomatoes, radishes and drained chickpeas. Season generously with salt and ground black pepper, the juice of half a lime and the olive oil. Sprinkle with coriander and parsley and serve with the tortilla croûtons sprinkled on top. Recipe tips If following the budget meal plan, the rest of the pack of radishes, wraps, tomatoes, herbs and the tin of chickpeas will be used in other recipes. Reserve the stalks of the coriander for use in the coconut dal.
Roast vegetable soup recipe
 This healthy roasted vegetable soup can be made super quickly if you use a bag of frozen roast veg from a supermarket. 750ml/1¼ pint vegetable stock 750ml/1¼ pint vegetable stock 1kg/2lb mixed vegetables, fresh or frozen, chopped into bite-sized pieces3 tbsp olive oil4 sprigs rosemary or thyme, or a handful sage leavessalt and black pepper, to tastejuice 1 lemon (optional) 1kg/2lb mixed vegetables, fresh or frozen, chopped into bite-sized pieces 3 tbsp olive oil 4 sprigs rosemary or thyme, or a handful sage leaves salt and black pepper, to taste juice 1 lemon (optional) Method Preheat the oven to 200C/180C Fan/Gas6.Place the vegetables and garlic in a roasting tin.Mix the oil with the herbs and seasoning, and the lemon juice if using.Pour over the vegetables and toss thoroughly. Place in the preheated oven and bake for 30-40 minutes until the vegetables are tender and well browned, this may only take 20-25 minutes if using pre-roasted frozen vegetables.Place in a saucepan with the vegetable stock. Bring to the boil and then simmer for 5 minutes. Cool.Blend half of the mixture, then return to the pan to reheat.Serve with crusty bread. Preheat the oven to 200C/180C Fan/Gas6. Preheat the oven to 200C/180C Fan/Gas6. Place the vegetables and garlic in a roasting tin. Place the vegetables and garlic in a roasting tin. Mix the oil with the herbs and seasoning, and the lemon juice if using. Mix the oil with the herbs and seasoning, and the lemon juice if using. Pour over the vegetables and toss thoroughly. Place in the preheated oven and bake for 30-40 minutes until the vegetables are tender and well browned, this may only take 20-25 minutes if using pre-roasted frozen vegetables. Pour over the vegetables and toss thoroughly. Place in the preheated oven and bake for 30-40 minutes until the vegetables are tender and well browned, this may only take 20-25 minutes if using pre-roasted frozen vegetables. Place in a saucepan with the vegetable stock. Bring to the boil and then simmer for 5 minutes. Cool. Place in a saucepan with the vegetable stock. Bring to the boil and then simmer for 5 minutes. Cool. Blend half of the mixture, then return to the pan to reheat. Blend half of the mixture, then return to the pan to reheat. Serve with crusty bread. Serve with crusty bread.
Quick chicken Madras recipe
 A great mid-week treat – this chicken madras can be made as mild or spicy as you like. Serve with rice or naan breads. This meal provides 323 kcal, 38g protein, 6.5g carbohydrate (of which 5g sugars), 16g fat (of which 8g saturates), 3.5g fibre and 0.7g salt per portion. 4 skinless, boneless chicken breasts or thighs½ lemon, juice only1 tsp garam masalasalt2 tbsp vegetable oil or ghee (clarified butter)1 large onion, finely choppedready-made madras curry paste, 1-2 tbsp for mild, 3 tbsp for medium-hot, and 4-5 tbsp for hot1x400g can chopped tomatoes50g/2oz desiccated coconutsmall handful of fresh coriander, chopped 4 skinless, boneless chicken breasts or thighs ½ lemon, juice only 1 tsp garam masala salt 2 tbsp vegetable oil or ghee (clarified butter) 1 large onion, finely chopped ready-made madras curry paste, 1-2 tbsp for mild, 3 tbsp for medium-hot, and 4-5 tbsp for hot 1x400g can chopped tomatoes 50g/2oz desiccated coconut small handful of fresh coriander, chopped Method Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt.Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt. Cut the chicken into bite-size pieces and mix with the lemon juice, and garam masala and season with salt. Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread. Heat the oil or ghee in a deep frying pan or saucepan over a medium heat and cook the onion for 6-7 minutes until softened and becoming golden. Add the chicken and fry for 3-4 minutes until it has become opaque in colour. Stir in the Madras paste and cook for a couple of minutes before adding the chopped tomatoes and coconut. Cover with a lid and leave to simmer gently for about 20 minutes. Stir in the chopped coriander and serve straight away with naan bread.
Prawn spaghetti recipe
 This healthy prawn spaghetti recipe is given a bit of a spicy kick with the addition of chilli flakes. Each serving provides 378 kcal, 25g protein, 49g carbohydrates (of which 4g sugars), 8g fat (of which 1g saturates), 7g fibre and 0.4g salt. 125g/4½oz spaghetti or linguine150g/5½oz broccoli, cut into small florets100g/3½oz cherry tomatoes, halved150g/5½oz large frozen prawns, completely thawed and drained1 tbsp extra virgin olive oil½ tsp dried chilli flakes, to tastesea salt and freshly ground black pepperlemon wedges, for squeezing (optional) 125g/4½oz spaghetti or linguine 150g/5½oz broccoli, cut into small florets 100g/3½oz cherry tomatoes, halved 150g/5½oz large frozen prawns, completely thawed and drained 1 tbsp extra virgin olive oil ½ tsp dried chilli flakes, to taste sea salt and freshly ground black pepper lemon wedges, for squeezing (optional) Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Squeeze over a little lemon juice, if using, and serve immediately.
Breakfast bake recipe
 This lower-calorie cooked breakfast is baked in the oven, so you can get on with your morning. Each serving provides 385 kcal, 36g protein, 31g carbohydrate (of which 9g sugars), 11.5g fat (of which 3.5g saturates), 8g fibre and 2.5g salt. low-calorie cooking spray1 red onion, roughly chopped250g/9oz mini Portobello mushrooms or chestnut mushrooms, roughly sliced or halved4 reduced-fat sausages, cut in half 8 cherry tomatoes, halved200g tin reduced sugar and salt baked beans2 large free-range eggsfinely chopped flatleaf parsley, to garnish (optional)salt and freshly ground black pepper low-calorie cooking spray 1 red onion, roughly chopped 250g/9oz mini Portobello mushrooms or chestnut mushrooms, roughly sliced or halved 4 reduced-fat sausages, cut in half 8 cherry tomatoes, halved 200g tin reduced sugar and salt baked beans 2 large free-range eggs finely chopped flatleaf parsley, to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well.Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes.Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes.Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one.Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well. Lightly spray a 23cm/9in ovenproof frying pan with low calorie cooking spray. Add the onion and mushrooms, season and toss to mix well. Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes. Spread in an even layer with the sausages. Lightly spray with the cooking spray and bake for 10 minutes. Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes. Remove from the oven, scatter over the cherry tomatoes and spoon the beans over evenly. Return to the oven for another 5 minutes. Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one. Make two wells in the mixture, evenly spaced, and carefully crack an egg into each one. Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately. Return the frying pan to the oven and cook for another 6–8 minutes, or until the eggs are cooked to your liking. Season with salt and pepper, scatter over the parsley and serve immediately.
Tamarind prawns with mushrooms, pak choi and bulgur wheat recipe
 Hot, sweet-and-sour tamarind prawns work beautifully with mushrooms and pak choi in this easy traybake. Each serving provides 350 kcal, 26.4g protein, 53g carbohydrates (of which 16g sugars), 2g fat (of which 0.5g saturates), 7.5g fibre and 0.7g salt. 100g/3½oz bulgur wheat1 garlic clove, finely chopped2 spring onions, thinly sliced4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large180g/6½oz raw prawns1 tbsp tamarind paste1 tbsp runny honey3 pak choi, thinly sliced10g fresh coriander, roughly chopped 100g/3½oz bulgur wheat 1 garlic clove, finely chopped 2 spring onions, thinly sliced 4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large 180g/6½oz raw prawns 1 tbsp tamarind paste 1 tbsp runny honey 3 pak choi, thinly sliced 10g fresh coriander, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes.In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately.