1. Pea and wide bean couscous
Carroty couscous salad
Put same quantities of frozen peas, frozen huge beans and dried couscous in a saucepan. Cover with boiling water and simmer for three mins. Fluff up with a fork and mix in clean mint, basil and masses of black pepper.
Or if you’ve got 10 mins to spare, attempt our recipe for carroty couscous salad (pictured), or jewelled couscous salad.
2. Beetroot and lentil salad
Salmon with honey-roast beetroot salad
Mix drained ready cooked beetroot (no longer in vinegar) with a tin of tired puy lentils (pick one without a introduced salt), a teaspoon of geared up-made horseradish sauce and some chopped spring onion for a considerable salad in moments – perfect for packed lunches.
A longer alternative is our salmon with honey-roast beetroot salad (pictured).
3. Fast home-made baked beans
Baked beans with poached eggs
Drain a tin of cannellini or butter beans (pick one without a brought salt). Heat with tomato cassata and 1/2 a teaspoon of smoked paprika. Serve on toast, with a poached egg on pinnacle if you sense adore it.
Or if you’ve got a bit greater time, try our even greater scrumptious recipe for domestic-made baked beans with poached eggs (pictured).
4. Porridge
Porridge with clean berries
Porridge takes just a few mins to make in a saucepan, or even less in a microwave. Instead of including sugar or salt, scatter with a handful (80g) of sparkling berries or different fruit to get one of your five-a-day on the equal time.
5. Pasta with cherry tomatoes and rocket
Roasted tomato and red pepper pasta
Boil a few quick-cook dried spaghetti (or different pasta form, or sparkling pasta) in step with the packet instructions. While this is happening, wash a small punnet of cherry tomatoes in keeping with person and reduce each tomato in half of. Drain the pasta and immediately stir inside the tomatoes and a handful of rocket according to character. Serve right away. Swap the pasta for couscous, or a pouch of pre-cooked wholegrain rice, if you select.
Try our roasted tomato and red pepper pasta recipe (pictured).
6. Home-made hummus
Beetroot hummus
Hummus is sincerely the dip of the last decade, without a self-respecting picnic or beverages birthday party whole without it. It’s just as desirable on toast, as a sandwich filling or a jacket potato topping. But why purchase it whilst you could store money and make a healthier model yourself in mins? Make our classic recipe for hummus or for something a touch distinctive, attempt beetroot hummus (pictured).
7. Smashed avocado and wilted spinach
A table with a plate with smashed avocado and a poached egg on toast.
Microwave the spinach or heat it in a dry pan for 2 minutes or till just wilted. Peel an avocado, add a squeeze of lemon and mash more or less. Pile the avocado and spinach onto toast. You ought to add some diced tomatoes and poached eggs (pictured) on top in case you’ve were given the time.
8. Cucumber (or potato) rather
Potato rather
A refreshing dip of yoghurt and cucumber is equally excellent as a dip for crudités or wholegrain pitta breads, or as a side dish with spicy food. Our recipe for cucumber raitha takes moments to make.
If you have leftover boiled potatoes, you could try our greater unusual potato raitha (pictured) recipe alternatively.
9. Quick pitta pizzas
Two hen and pepper pita pizzas on a plate with green salad on the aspect.
Toast wholemeal pitta breads lightly (for remaining pace, try this in a toaster at the same time as you pre-heat the grill). Spread each pitta with tomato puree or passata. Top with a little reduced-fats mozzarella, torn from a ball, and some sliced tomato. Optional more toppings are tinned sweetcorn (no brought salt or sugar), sliced spring onion or sliced button mushrooms. Place beneath the pre heated grill for 3 mins or till the cheese is melted.
Like the sound of this? Check out our recipe for fowl and pepper pitta pizzas (pictured).
10. Mexican salad (or wrap)
Mushroom fajitas
Mix a tin of tired black beans with halved cherry tomatoes, chopped spring onion (or pink onion) and half an avocado, chopped. Stir in some chopped fresh coriander leaves and a terrific squeeze of lime juice. Serve as it’s miles as a aspect dish or for a light lunch, or use as a filling for tortilla wraps.
If you have got a bit extra time, you may additionally make our mushroom fajitas (pictured).
11. Fresh tuna steaks (pan fried)
Fried tuna steak on a plate
Fresh tuna should simplest be cooked in short, so is best for food in a rush. Get your griddle pan or non-stick frying pan very warm and cook each steak for one to two minutes each aspect. It ought to nonetheless be pink or purple interior. Serve with green salad.
Why now not also strive our tuna fish cakes recipe?
12. Pay lentil salad
Pay lentil salad with roasted greens
Drain a tin of puy lentils in water. Mix with halved cherry tomatoes, chopped cucumber, and cubes of decreased-fat feta cheese.
For any other lentil-primarily based dish, provide our Spanish-style lentils with eggs a cross.
13. Special stir fried rice
Egg fried rice
Heat a teaspoon of oil in a frying pan. Using a excessive warmth, fry thinly sliced peppers or mushrooms, frozen peas, beansprouts, and sliced spring onions for 2-three mins. Stir in some leftover or ready-cooked rice and stir fry for a few minutes longer or till the rice is piping hot. Add sesame seeds and hot chilli sauce, if you need to liven it up a bit.
Get our recipe for clean egg fried rice (pictured) or special vegetarian stir-fried rice.
14. Super-speedy bean chilli
Sweet potato on a plate filled with a vegetable chili containing black beans
Perhaps no longer the maximum gourmet chili ever made, however it does the trick while time is of the essence. Drain a tin of kidney beans (pick out one without a added salt), and put in a pan with a tin of chopped tomatoes, 1 tsp floor coriander, 1 tsp floor cumin, and chili powder to flavor. Boil for 5 mines. Eat on its very own, or with both ready-cooked wholegrain rice, wholegrain toast and a (microwave) jacket potato with some chopped sparkling tomatoes and cucumber.
Not in pretty this kind of hurry? Try our recipe for vegetarian chili with candy potato (pictured).
15. Smashed peas on toast with poached egg
Shamed peas on toast with poached eggs
Heat frozen peas until piping warm – either in a microwave, or in boiling water on the hob – and mash them more or less (or pulse in a blender). Add sparkling mint and black pepper. Pile onto hot toast and pinnacle with a poached egg. Great for breakfast lunch or dinner.
For every other pea-based dish, why not try our tasty rice and peas recipe?
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