BOXINGCLEVER

Whether you’re WFH or dining al desko in the office, these healthy pack-up lunches will make a meal of it

RECIPES LIZZIE HARRIS PHOTOGRAPHS GARETH MORGANS

Spiced roasted bulgur wheat salad with herbs and feta

Satisfy the lunchtime hunger pangs with this simple bulgur wheat salad infused with Middle Eastern spices.

Makes 4 portions | Ready in 50 mins

Faff factor | V EF |

• 1 large red onion, sliced

• 1 large raw beetroot, scrubbed and cut into bite-size chunks

• ½ medium butternut squash, roughly 350g, peeled and cut into bite-size chunks

• 2 medium carrots, peeled and cut into chunky batons

• 1tsp cumin seeds

• 2tsp ras el hanout

• 2tbsp olive oil

• 2 garlic cloves, crushed

• 2tbsp fresh thyme, leaves picked and chopped

• 150g bulgur wheat

• 600ml low salt vegetable stock,

• 25g pack fresh mint, leaves picked and roughly chopped

• 2 clementines, zested and juiced

• 200g pack Asda 40% Less Fat

Salad Cheese

1 Preheat the oven 200°C/180°C fan/ gas 6. Add the vegetables and spices to a large roasting tray, then add half the oil and season well with salt and pepper and toss everything together. Spread out and roast for about 35 mins until cooked through and lightly caramelised. Stir through the garlic and thyme for the last 15 mins of the cooking time so that it doesn’t burn.

2 Meanwhile, put the bulgur wheat and stock into a saucepan. Bring to the boil, cover and simmer gently for 10 mins until the stock is absorbed. Remove from the heat and allow to sit for 10 mins. Fluff up with a fork, season with salt and black pepper and set aside to cool slightly.

3 In a large bowl, mix the bulgur wheat with the roasted veg. Stir in the mint, clementine zest and juice and the rest of the oil. Adjust the seasoning, then crumble over the cheese and serve or portion up and chill until lunchtime. Keeps for 3 days in the fridge.

Cook’s tip: Use any selection of root veggies here. Leave the skins on the squash if you like, it’s a great way to boost your fibre intake.

BUDGE T ONLYSAVVY £1.25 A SERVE

Sweet chilli rainbow slaw

Stuff this spicy, crunchy slaw into warmed pittas for a colourful lunch.

Makes 4 portions | Ready in 20 mins

Faff factor

•

60g Asda Three Seed Mix

• 2tsp low salt soy sauce

• 2 heaped tbsp vegan mayonnaise

• 1tbsp sweet chilli sauce or sriracha

• 2 limes, zested and juiced

• 1/4 red cabbage, core removed and finely shredded

• 2 carrots, peeled and coarsely grated

• 1 red or yellow pepper, deseeded and finely sliced

• 6 spring onions, trimmed and finely sliced

• pinch of chilli flakes (optional)

• 25g pack fresh coriander, leaves only, roughly chopped

• 4 wholemeal pitta breads

• 160g reduced fat houmous

1 Put the seeds into a large frying pan over a medium heat and cook for a couple of mins until lightly toasted. Add the soy sauce, stir well to combine so that they don’t stick together. Transfer to a plate to cool.

2 Mix together the mayo, sweet chilli, most of the lime zest and juice. Put the cabbage, carrots, pepper and spring onions into a bowl. Add the dressing, season and mix well. Add some chilli flakes, if you like.

3 Stir through the coriander and serve with a sprinkling of the soy toasted seeds. Eat as is or stuff into a toasted pita bread with a dollop of houmous.

Cook’s tip: If not eating within 4 hrs, keep the dressing separate to mix through later. Mix up the veggies as you like; celery or thinly sliced celeriac is a nice addition here too.

Spiced chicken, apricot and almond couscous

Even chilled, this lunch brings a touch of heat to your midday munching.

Makes 4 portions | Ready in 30mins

Faff factor | EF |

• 2tbsp olive oil

• 1 red onion, chopped

• 1 red or yellow pepper, deseeded and diced

• 1 courgette, diced

• 2tsp mild chilli powder

• 200g couscous

• 6 Asda Dried Apricots, diced

• 2tbsp harissa

• 400ml hot chicken stock, made with one reduced salt stock cube

• 3 garlic cloves, crushed

• 2 lemons, zested and juiced

• 2 chicken breasts

• 25g pack fresh coriander, finely chopped

• 50g flaked almonds, toasted

• 4tbsp tzatziki

1 Heat 1tbsp oil in a large pan. Add the veg with 1tsp chilli powder. Season, cover and cook gently until softened; about 15 mins. Set aside to cool slightly.

2 Meanwhile, put the couscous and apricots into a bowl. Stir the harissa into the stock, then pour over the couscous. Cover and set aside for 10 mins.

3 In a small bowl, mix the garlic, half the lemon zest and juice, the remaining chilli powder and 1/2tbsp oil. Slice the chicken horizontally to open like a book. Season and drizzle with oil. Heat a frying pan over medium-high heat and cook the chicken for 3 mins on one side. Turn, then pour over the dressing and cook for a further 3 mins. Turn to make sure the chicken is coated in the dressing. Cover and remove from the heat for 5 mins.

4 Fluff up the couscous and season. Stir through the veg. Add the coriander and the rest of the lemon juice and zest. Slice the chicken and serve with the couscous. Pour over the pan juices and top with some toasted almonds and tzatziki.

Boxing Clever Packed Lunches

Tomato, lentil and chickpea soup

Be the envy of your work colleagues with this fabulously nourishing lunchtime soup.

Serves 6 | Ready in 40 mins

Faff factor | V EF d

• 2tbsp olive oil

• 1 large onion, diced

• 1 fennel bulb, trimmed and diced

• 2 carrots, peeled and diced

• 1 large sweet potato, diced

• 5cm piece fresh ginger, peeled and grated

• 2tsp cumin seeds

• 2tsp coriander seeds

• 2 cloves garlic, crushed

• 1tsp ground turmeric

• 400g tin chopped tomatoes

• 1.2 litres vegetable stock, made using 2 low salt vegan stock cubes

• 180g Asda Red Lentils, rinsed

• 400g tin chickpeas, drained and rinsed

• 400g cavolo nero, stalks removed and chopped

To serve (optional)

• chilli flakes

• low fat yoghurt

1 Heat 11/2tbsp oil in a large saucepan over medium heat and add the vegetables and ginger. Season to taste and cook for 5–6 mins, until softened.

2 Toast the cumin and coriander seeds in a small pan for a couple of mins, then crush in a pestle and mortar or using a spice grinder. Add half the cumin and coriander mixture, the garlic and turmeric to the pan and cook for a further 2 mins.

3 Add the tomatoes and stock. Bring to the boil, add the lentils, cover and simmer gently for 20 mins until the lentils are almost cooked. Add the chickpeas and cavolo nero, and cook for a further 10 mins. The lentils should be beginning to break down. Heat the remaining oil in a small pan and fry the rest of the crushed cumin and coriander for 1 min, then add to the soup to finish.

4 Serve with extra pepper, chilli flakes and a dollop of yoghurt, if you like.

Leftovers tip: Keeps for 3 days in the fridge. Great for freezing.