One list, five meals: Chickpeas with Tomato and Coriander

MONDAY

Chickpeas with Tomato and Coriander

Serves 4

Rice for 4

A dash of sunflower oil

1 onion, finely sliced

2 cloves of garlic, sliced

½ a red pepper, de seeded and chopped into small cubes

1 tsp of mustard seeds, toasted

½ tsp of chilli powder

2 tsp of garam masala

A very generous handful of coriander, leaves and stalks chopped separately

1 tin of cherry tomatoes

2 tins of chickpeas

2 tbsp of tomato puree

1 tsp of honey

Boil your rice and drain when cooked.

Heat the oil and sauté the onion until it is turning translucent.

Add the garlic and red pepper and continue cooking for a further minute.

Add the toasted mustard seeds, chilli powder, garam masala and finely chopped coriander stalks.

Continue stirring for another minute.

Add the tin of tomatoes, chickpeas, puree and honey. Quarter fill one of the empty tins with water and add that too.

Leave to bubble away for about 10 minutes and taste. Add more of any of the spices if you like.

Serve with the rice and with plenty of coriander sprinkled over.

TUESDAY

Steak Sandwich with Caraway Onions

Serves 4

Olive oil

4 onions, thinly sliced

1 tsp of caraway seeds, toasted

2 tsp of honey

4 200g fillets of beef

A handful of fresh lettuce

4 tsp of mild dijon mustard

4 crunchy bread rolls

Heat the oil and sauté the onions on a low heat until they are completely transparent.

Add the caraway seeds and the honey and leave on the low heat for a further few minutes until the onions have gone to mush.

If you do not like caraway you could add thyme instead or a little cinnamon.

Heat another dash of oil in a pan until sizzling. Season the steaks.

Fry to your liking and set aside for 10 minutes to rest.

Slice the steaks and pour any juice over the bread.

Spread a layer of mustard on one side of the bread, top with the lettuce and steak slices.

Pour some onions onto each and serve.

WEDNESDAY

Yellow Tofu Curry

Serves 4

Rice for 4

A dash of sunflower oil

1 onion, finely chopped

2 cloves of garlic

1 stalk of lemongrass, base and outer layers removed and center very finely chopped

4 tsp of Thai yellow curry paste

1 stem of broccoli, cut into florets

3 medium carrots, thinly sliced

1 tbsp fish sauce

1 tsp honey

400mls of coconut milk

Tofu puffs

Put the rice on to boil and drain when cooked.

Heat the oil and sauté the onion, garlic and lemongrass until the onion is translucent.

Stir through the curry paste and add the carrots and broccoli, continue stirring for about two minutes until the vegetables are beginning to soften.

Stir in the fish sauce, honey and coconut milk.

Leave to bubble away on a low heat for 10 minutes until the carrots are soft.

Add the tofu and simmer for a further five minutes.

Taste and season if necessary.

Serve with rice.

THURSDAY

Tasty Veggie Burrito

Serves 4

2 courgettes, sliced

1½ red peppers, de seeded and sliced

1 small aubergine, sliced

A dash of sunflower oil

½ tsp of chilli powder

6 ripe tomatoes, finely chopped

1 clove of garlic, very finely chopped

1 very small red onion, very finely chopped

Lime juice from 1 small lime

A handful of coriander leaves

8 flour tortillas

Rub the sliced vegetables with a little oil, sprinkle with the chilli powder and season.

Place under a medium grill until cooked and golden, turning once.

Mix the chopped tomato with the garlic, red onion and lime juice.

Taste and season. Stir in the coriander.

Heat the tortillas in a dry pan or under a grill.

Place the veg in a line on one side of the tortilla, spread with the tomato salsa and roll up.

Serve two per person. They are great with some sour cream or a salad.

FRIDAY

Spinach Pasta with Zingy Rocket Pesto

Serves 4

4 chicken breasts

A drizzle of honey

3 tbsp of olive oil

2 very large handfuls of rocket, chopped

4 heaped tbsp of pine nuts

1 clove of garlic, chopped

Zest of 2 lemons

Green spinach pasta for 4

100g of Parmesan, grated

Season the chicken breasts — drizzle with a little olive oil.

Place under a medium grill until golden on the outside, turning once.

Drizzle with a little honey and place them in a medium oven until they are cooked through, about 25 minutes depending on their size.

Slice once they are cool enough to handle.

Place 3 tbsp of olive oil into a food processor with the rocket, pine nuts, garlic, lemon zest and a little seasoning.

Blitz until almost smooth. Taste and season a little more if needed.

Put your pasta on to boil and drain when cooked.

Toss the slices of chicken and the pasta in the rocket pesto. Stir through the grated Parmesan and it is ready to serve.