INGREDIENTS (4 servings):
1 tablespoon olive oil
½ onion, finely chopped
1 teaspoon smoked paprika, plus a little extra
1 small sweet potato, peeled and diced
140 g red lentils (put the lentils in lots water the night before to tender them)
3 thyme sprigs, leaves chopped
500 ml low-sodium vegetable stock
1 teaspoon red wine vinegar
Pitta bread and vegetable sticks, to serve

1. Heat the oil in a large frying pan, add the onion and cook slowly until soft and golden.
2. Tip in the paprika and cook for a further 2 mins, then add the sweet potato, lentils and vegetable stock.
3. Bring to a simmer for few minutes and then cook for 20 mins or until the potato and lentils are tender.
4. Add the vinegar and roughly mash the mixture until you get a texture you like. Chill for 1 hr, then drizzle with olive oil and dust with the extra paprika. Serve with pitta bread and vegetable sticks.

Calories: 200
Fat: 5g
Saturated fat: 1g
Fibre: 3g

INGREDIENTS (4 servings):
1 butternut squash, peeled, deseeded and diced
2 teaspoon olive oil
50g wild and brown rice
50g lentils
1 head broccoli, cut into florets
50g dried cranberries
25g pumpkin seeds
1 lemon juice

1. Preheat oven to 200ºC.
2. Spread the butternut squash over a large baking sheet, drizzle over the oil and bake for 30 mins or until tender.
3. Meanwhile, cook the rice and lentils in boiling salted water for 20 mins, adding the broccoli for the final 4 mins of cooking.
4. Drain well, then stir in the cranberries and pumpkin seeds.
5. Add the squash, pour over the lemon juice (if you want) and serve.

Calories: 265
Fat: 7g
Saturated fat: 1g
Fibre: 7g

INGREDIENTS (4 to 6 servings):
3 nests medium egg noodles
½ large cucumber
Some spring onions, finely sliced
100g cherry tomatoes, halved
1 green chilli, deseeded, finely chopped
200 g king prawns, cooked
2 limes zest and juice
4 tablespoon sweet chilli sauce
25 g roasted cashews

1. Boil the noodles for 4 mins, then drain. Cool under running water, then drain again. Put into a large bowl and with a scissor, cut into shorter lengths.
2. Slice cucumber and add to the noodles with the onions, tomatoes, chilli and prawns.
3. Mix in a small bowl the lime zest, juice and chilli sauce to make a dressing and fold through noodles. Top with the cashews.

Calories: 267
Fat: 5g
Saturated fat: 1g
Fibre: 5g

INGREDIENTS (8 servings):
2 large carrots, chopped
2 large leeks, trimmed and finely sliced
2 corn on the cobs, corn kernels cut off
200g vermicelli noodles
-For the stock:
2 onions, quartered
1 leek, cut into chunks
2 carrots, thickly sliced
2 bay leaves
6 black peppercorns
4 celery sticks, roughly chopped
1 vegetable stock cube
1.3 kg chicken

1. Put all the stock ingredients and the chicken in a very large saucepan, then cover everything with about 3 litres cold water. Bring to the boil, then lower to a simmer and cook for 1 hr-1½ hrs, until the chicken is cooked through.
2. Skim off any froth every 20 mins or so. Remove the chicken to a plate to cool. Strain the stock through a sieve, skimming off as much fat as you can.
3. Rinse out the pan and put the stock back in, then simmer on a high heat until reduced a little – you need about 2 litres in total. Add the carrots and leeks, then simmer for 10 mins.
4. Meanwhile, shred the meat from the chicken, discarding the skin and bones.
5. Add to the pan with the sweetcorn. Add the vermicelli noodles and simmer for about 7 mins more, until the corn and pasta is cooked.

Calories: 288
Fat: 9g
Saturated fat: 3g
Fibre: 2g

INGREDIENTS (4 servings):
250 g pasta shapes
140 g frozen peas
Small pack chives, chopped
1 lemon zest and juice
2 tablespoon olive oil
Chunks of ham, salami or leftover cooked chicken

1. Cook the pasta, adding the peas for final 2 mins cooking time.
2. Drain, rinse with cold water to cool, then drain again.
3. Put into a bowl with the chopped chives, lemon zest and juice, olive oil and ham, salami, chicken or carrots and mix well. 4. Cover and chill.

Calories: 290
Fat: 7g
Saturated fat: 1g
Fibre: 4g