Canned lentils are versatile, cheap and convenient. Cooked up with fresh veg and pesto, they make a brilliant quick meal that’s packed with fibre and contains a good protein hit. Serve with a mixed salad.
1 tbsp olive oil
1/2 medium onion, peeled and finely chopped
1 yellow or red pepper, deseeded and cut into roughly 2cm chunks
1/2 medium courgette, cut into roughly 2cm chunks
2 medium tomatoes, chopped
1 x 400g can lentils (any variety), drained
1/2 vegetable stock cube
2 tbsp basil pesto
20g Parmesan, finely grated
1. Heat the oil in a large nonstick frying pan and gently fry the onion, pepper and courgette for 5 minutes, or until softened and beginning to brown, stirring regularly.
2. Add the tomatoes and cook for 2-3 minutes, or until the tomatoes are softened, stirring constantly.
3. Add the lentils, crumbled stock cube and 2-3 tablespoons water. Stir in the pesto and season with lots of ground black pepper. Cook for 2-3 minutes more, or until the lentils are hot, stirring constantly. Remove from the heat and sprinkle with the cheese to serve.
COOK’S TIP For a zingier dish, use fresh basil pesto (found in tubs in the chilled cabinet at the supermarket). It keeps for several days in the fridge and can be frozen, too.
ON 5:2 NON-FAST DAYS Add some warmed wholemeal pitta bread and extra grated cheese.
NUTRITION PER SERVING CALS 331, PROTEIN 14.5g, FAT 18g, FIBRE 9g, CARBS 24g
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