Lunch Recipes

Heart Warming Roast Tomato and Pepper Soup

Serves: 4 | Preparation Time: 12 mins | Cooking Time: 25 mins | Course: Lunch | Principal Ingredient: Vegetables

Ingredients

• 1 tablespoon liquid margarine
• 1 large red onion, quartered
• 4 large ripe tomatoes
• ½ head garlic
• 1 red pepper
• 25g tub margarine, melted
• 200g can chopped plum tomatoes
• 250ml vegetable stock-low salt
• 100ml water
• fresh herbs, to garnish

Instructions

1. Mix the liquid margarine in a roasting tin with the onion, tomatoes, garlic and red pepper.
2. Drizzle over the margarine and roast in a hot oven 200ºC for 20-25 minutes.
3. Remove skins from onion, garlic and pepper and chop and place in large saucepan with the can of tomatoes, vegetable stock and water.
4. Bring to the boil and simmer for 2-3 minutes. Place in a food processor or liquidiser and blend to give a rough texture. Serve garnished with fresh herbs.

Hearty Carrot and Orange Soup

Serves: 4 | Preparation Time: 15 mins | Cooking Time: 20 mins | Course: Lunch | Principal Ingredient: Vegetables

Ingredients

• liquid margarine
• 1 large onion, chopped
• 225g potatoes, peeled and cut into dice
• 450g carrots, peeled and cut into dice
• 300ml skimmed milk
• About 450ml chicken or vegetable stock plus 150ml water
• Grated rind and juice of 2 oranges
• Black pepper

Instructions

1. Pour the liquid margarine in a pan, add the onion and cook, stirring occasionally, until soft but not brown.
2. Add remaining ingredients, cover and bring to the boil.
3. Reduce the heat and simmer gently for about 20 minutes or until the vegetables are tender.
4. Leave to cool slightly before tipping into a blender or food processor and pureeing until smooth.
5. Return to the pan, season to taste and add a little extra stock to thin the soup if required.
6. Heat through and serve.

Good For Your Heart Roasted Vegetable Pasta

Serves: 4 | Preparation Time: 15 mins | Cooking Time: 15 mins | Course: Lunch | Principal Ingredient: Rice & Pasta

Ingredients

• 55g tub margarine, melted
• 2 tablespoons chopped fresh parsley
• 1 tablespoon finely grated lemon
• 1 small red pepper, seeds removed and cut into thin strips
• 1 small green pepper, seeds removed and cut into thin strips
• 115g button mushrooms, halved
• 8 cherry tomatoes, halved
• 350g pasta shapes
• Black pepper

Instructions

1. In a small bowl, mix half the melted margarine with the parsley and the lemon rind. Set aside.
2. Brush the remaining melted margarine over the pepper pieces and arrange, in a single layer, on a baking tray.
3. Cook in a preheated oven at 200ºC for 10 minutes.
4. Add the mushooms and tomatoes to the peppers, brush with margarine and cook for a further 5 minutes.
5. Meanwhile cook the pasta following packet instructions and drain.
6. Toss the hot pasta with the roasted vegetables and the herb-and-lemon mixture. Season to taste and serve immediately.

Heart smart Spaghetti with Tuna, Tomatoes and Peppercorns

Serves: 4 | Preparation Time: ?? | Cooking Time: 20 mins | Course: Lunch | Principal Ingredient: Fish & Seafood

Ingredients

• 25g liquid margarine
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 400g can tuna in spring water, drained
• 400g can chopped tomatoes with herbs
• 1 tablespoon tomato puree
• Black pepper
• 1 tablespoon green peppercorns in brine, drained and rinsed
• 350g spaghetti
• 1 tablespoon chopped fresh herbs
• 55g Cheddar cheese, grated, to serve (optional)

Instructions

1. Pour the liquid margarine into a pan, add the onion and garlic and cook for about 5 minutes, stirring occasionally, until soft but not browned.
2. Stir in the tuna, tomatoes and tomato puree, bring just to the boil, then simmer gently for about 10 minutes until slightly reduced. Season to taste and stir in the green peppercorns.
3. Meanwhile, cook the spaghetti according to packet directions.
4. Serve the tuna sauce with the spaghetti, sprinkled with chopped fresh herbs and grated cheddar cheese, if liked.

Sweetheart Stir Fry Vegetable Tarlets

Serves: 16 | Preparation Time: 25 mins | Cooking Time: 25 mins | Course: Lunch | Principal Ingredient: Vegetables

Ingredients

Tartlets

• ½ dessertspoon Marmite dissolved in 2 tablespoons hot water and cooled
• 225g plain flour, sieved
• 110g tub margarine

Filling

• 175g Brussels sprouts
• 1 tablespoon sunflower oil
• ¼ each green and orange peppers, seeds removed and cut into small strips
• 55g asparagus tips
• 55g baby corn
• 2 teaspoons salt reduced soy sauce

Instructions

1. Put the flour in a mixing bowl and rub in the margarine until mixture resembles fine breadcrumbs.
2. Add the Marmite yeast extract mixture and, with a round-blade knife, mix to a soft dough. On a lightly floured surface, roll out the pastry, cut into 16 rounds using a 7.5cm cutter and line tart tins.
3. Put a scrunched piece of foil into each pastry case and bake in preheated oven at 190ºC for 10-12 minutes or until cooked.
4. Meanwhile, cook the sprouts in boiling water, drain and puree. Spoon into the pastry cases.
5. Heat the oil and stir fry the vegetables for 4-5 minutes, add the soy sauce and spoon into the pastry cases.
6. Serve hot or cold.

Heart Warming Chilli Vegetables with Cheesy Toast

Serves: 4 | Preparation Time: 25 mins | Cooking Time: 30 mins | Course: Lunch | Principal Ingredient: Vegetables

Ingredients

• 15g liquid margarine
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 450g mixed carrot, sweet potato and parsnip, cut into cubes
• 2 courgettes, thickly sliced
• ½ teaspoon chilli powder
• 400g can chopped tomatoes
• 2 tablespoons tomato puree
• 410g can butter beans, drained and rinsed

Instructions

1. Pour the liquid margarine into a large saucepan and cook the onion and garlic for about 5 minutes, stirring occasionally, until soft.
2. Add the carrot, sweet potato and parsnip and cook for about 5 minutes, stirring occasionally.
3. Stir in the courgettes, chilli powder, tomatoes, tomato puree and beans. Cover and simmer gently for 15-20 minutes.
4. Just before serving, spread one side of each bread slice with margarine and top with the cheese. Grill until bubbling and golden.
5. Serve the cheesy toasts with the vegetables.