5 ways with light lunches

Turkey lettuce wraps

Serves 4

Cook 100g brown rice according to package instructions, then remove from the heat. Heat 2 tsp sesame oil in a large nonstick pan over a medium-high heat and cook 500g lean turkey mince and 1 tbsp grated fresh ginger for 5-6 minutes until cooked throughout, breaking down lumps with a wooden spoon. Stir in the cooked rice, 1 deseeded and chopped red pepper, 120ml chicken stock, 2 tbsp hoisin sauce, 1 tsp Chinese five-spice and a pinch of salt. Heat through for one minute. To serve, divide 2 heads of Little Gem lettuce into individual leaves. Spoon some of the turkey mixture into each leaf and top with chopped coriander and grated carrot. Roll up into wraps to eat.

Lentil, barley and mushroom soup

Serves 4

Heat 2 tbsp olive oil in a large saucepan over a medium-high heat. Add 2 trimmed and chopped leeks, 3 crushed garlic cloves and 250g sliced button mushrooms. Cook, stirring, for 3-4 minutes until soft. Add 2 x 400g tins of chopped tomatoes, 150g red lentils, 70g pearl barley and 1.2l chicken stock. Season with salt and black pepper, then cover and bring to the boil. Reduce the heat to low and simmer for 35-40 minutes or until the barley is tender.

Avocado and chickpea salad pittas

Serves 4

In a bowl, combine 1 chopped ripe avocado, 4 tbsp tahini, the juice from ½ a lemon and one rinsed and drained 400g tin of chickpeas. Mash roughly with a fork. Add ½ a chopped cucumber, 1 grated carrot, 2 tbsp fresh dill and 3 tbsp sunflower seeds. Stir to combine and season with salt and pepper. Divide among serving plates and serve each portion with a small wholewheat pitta bread.

Pizza baked potatoes

Serves 4

Preheat the oven to 200˚C/180˚C fan/gas mark 6. Scrub 4 large baking potatoes and dry well, then prick several times with a fork. Bake directly on the oven shelf for 70-90 minutes until soft. Meanwhile, heat 1 tbsp olive oil in a small pan and cook ½ a chopped onion for five minutes. Add 60g finely chopped chorizo and cook for two minutes, then stir in a 400g tin of chopped tomatoes. Bring to the boil, then simmer for 5-6 minutes. Season to taste and stir in ½ tsp dried oregano. Split the baked potatoes and top with the pizza mixture. Add a small sprinkling of grated Mozzarella over each and serve.

Chicken noodle soup

Serves 6-8

Put 2 quartered onions, 2 roughly chopped carrots, 3 celery stalks, 2 bay leaves, a bunch of parsley stalks, 1 vegetable stock cube and a 1.4kg chicken in a very large pot. Cover with cold water. Bring to the boil, then reduce the heat and simmer for 90 minutes until the chicken is cooked through, skimming off foam every half an hour or so. Remove the chicken to a plate to cool. Strain the stock through a sieve, skimming off as much fat as you can. Rinse out the pot and put the stock back in. Add 2 chopped carrots and 2 chopped leeks and simmer on a high heat for 15 minutes. Shred the chicken and add to the pot with 200g vermicelli noodles and 200g frozen peas. Simmer for 7-8 minutes until the noodles are cooked, then ladle into bowls

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