Lunch recipes

Lunch recipes

14:39 08 June in Karls Recipes, Nutrition, Recipes

Delicious soup to keep you going all day!

1 tablespoon olive oil

1 onion chopped

1 clove garlic chopped

1 courgette

2 peppers

2 tins tomatoes chopped

1 litre chicken or vegetable stock

2 carrots

Handful broccoli florets

Handful green beans

Handful of shredded cabbage or spinach

4 sticks celery

Few drops of tabasco or 1-2 whole chillis chopped

Fry the onion in the olive oil for 3-4 minutes until softened.  Add the garlic and the remaining vegetables which you should have in even sized chunks.  Cook for a few minutes, then add the tinned tomatoes and the stock, and the chilli or tabasco if using.  Cook for fifteen minutes approximately until veg are tender.  You can either puree the soup or leave it chunky.

Seafood salad of prawns, smoked or fresh salmon, crab with rocket or lettuce and peppers, cherry tomatoes and cucumber

150g approx. of mixed seafood such as prawns, cooked white crab meat, fresh salmon or smoked salmon

2 large handfuls of rocket or mixed lettuce

10 cherry tomatoes halved

A little cucumber sliced

Few slices of red onion

½ red pepper sliced

2 tablespoons lemon juice

½ tablespoon olive oil

Mix the lemon juice and the olive oil for the dressing with some black pepper.  Assemble the salad on a plate and drizzle the dressing over everything including the fish.

Cos lettuce salad with oranges, green beans and flaked almonds

2 handfuls of washed, chopped cos lettuce

1 handful green beans

1 handful broccoli florets

1 orange, peeled with a knife and sliced into rings

1 tablespoon toasted flaked almonds

½ tablespoon lemon juice

½ tablespoon olive oil

Bring a small pan of water to the boil and cook the green beans for 5-6 minutes.  Refresh under cold water.  Meanwhile mix the cos, the raw broccoli florets, the orange rings, the cooled green beans, the flaked almonds together.  Mix the lemon juice and olive oil and use this to dress the salad.

Spinach salad with baby peas, mint and chicken

100-150g baby spinach

1 cold cooked chicken breast sliced in strips

2 tablespoons cold cooked frozen peas

1 teaspoon chopped mint

5 cherry tomatoes halved

Few slices of cucumber

½ tablespoon balsamic vinegar

½ tablespoon olive oil

Simply mix together the ingredients for the salad.  Dress at the last minute to keep fresh.

Baked sweet potato stuffed with roast peppers, courgettes and aubergines

1 sweet potato

1 pepper chopped

1 courgette chopped

½ aubergine chopped

1 teaspoon olive oil

Pinch of rosemary or thyme leaves

Pierce the sweet potato and bake in the oven for 1 hour or until tender at 180 degrees.  For the final 20 minutes, place the chopped vegetables onto a roasting tray with the olive oil and rosemary or thyme and cook until tender.  Stuff the sweet potato with these vegetables.

Tuna salad with hardboiled egg, green beans, lettuce, cherry tomatoes and olives

Small tin of tuna in brine or spring water

1 egg small handful of green beans

6 cherry tomatoes halved

Large handful of rocket leaves

A little sliced red onion 10 olives

Squeeze of lemon juice

Cook the green beans and the egg in the same small saucepan of water, the beans for five minutes approx, the egg for eight. Run both of these in a colander under cold running water to cool.  Peel and chop the egg, assemble the salad by mixing everything together and season with the lemon juice.

Moroccan chick pea and carrot salad

½ tin chick peas

½ teaspoon ground cumin

Juice ½ lemon

1 tablespoon olive oil

2 carrots chopped thinly

Handful chopped coriander or mint

1 small head baby gem lettuce sliced

1 tablespoon toasted flaked almonds

A little crushed garlic (optional)

A dash of tabasco (optional)

Mix the chick peas with the carrots, the chopped corainder or mint the flaked almonds and  gem lettuce.  Mix the cumin, lemon juice and olive oil and the garlic and tabasco if using.  Dress the salad with this mix and serve immediately.

Low fat hummus, brown pitta, olives, cucumber and pepper batons and cherry tomatoes

1 small tin of chick peas

Juice of ½ lemon

2 tablespoons tahini paste

½ teaspoon ground cumin

1 clove garlic


Puree the drained chick peas with the lemon juice, cumin, tahini, garlic and a little water to loosen the mix.  Serve with toasted brown pitta, halved cherry tomatoes, pepper and cucumber batons and some black olives.

Chopped tuna salad

1 baby cos lettuce

1 small beetroot (either home baked or the vac packed variety)

1 ripe vine tomato

2 spring onions

1 grated carrot

5 radishes

10 black olives

1 hardboiled egg

1 baby avocado

¼ cucumber

1 small tin tuna in brine

1 teaspoon vinegar – cider / balsamic / sherry / white wine

1 teaspoon extra virgin olive oil

Simply chop all the salad ingredients finely and mix in a serving bowl with the drained tuna and the vinegar and oil.

A yummy brunch – poached eggs, steamed greens and salad (serves 1)

2 eggs

Baby gem lettuce


Handful French beans

Handful sugar snap peas

1 courgette

A little spinach

Juice of ½ a lemon

Bring a pot of water to the boil and set a steamer on top of it. Steam asparagus, French beans, sugar snap peas, courgettes and a little spinach at the end. Poach two eggs at the same time and drain before assembling the salad. Dress the steamed vegetables in a little lemon juice or salad vinegar and add a washed head of baby gem lettuce.  Mix everything well and top with the placed eggs.

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