If you’re at home during the day, you have greater control over what you eat.
If you keep even the most basic of spice cupboards, you can create nourishing, comforting dishes like these, with a minimum of effort.
Where fresh herbs are available to buy, they take the taste of these dishes to a whole new level.
If you find it difficult to keep a stock of cut fresh herbs – why not try growing your own? It’s actually much easier than it sounds. A 30cm long planting tray kept lightly moist on your windowsill should be enough space for coriander, parsley and chives to grow well together.
Most of us should not exceed 2000kcal per day (women) and 2500kcal per day (men), so if you’re looking to reduce your overall calorie count, these filling, fragrant dishes will be the perfect start.
Carrot and coriander soup
Calories per serving: 243 kcals
- 1tbsp olive oil
- 1 onion, diced
- 1tsp ground coriander
- 1 medium potato
- 450g carrots
- 1 litre of vegetable stock
- Handful of fresh coriander (or 1tsp ground if no fresh available)
- Salt and black pepper to taste
Heat 1 tbsp olive oil in a large pan add the chopped onion and the carrots, then fry for 5 mins until softened.
Stir in 1 tsp ground coriander and the chopped potato, then cook for 2 minutes further.
Add the vegetable or stock, bring to the boil, then reduce the heat.
Cover and cook for 20 mins until the carrots are tender.
Tip into a food processor or use a blending stick and add a generous handful of fresh coriander until the soup is at your desired texture. If you prefer a thinner soup, more stock may be desired. Add salt and black pepper to taste and serve with whatever accompaniment you prefer.
Potato, pea and spring onion frittata
For this recipe – use a cast iron pan that can be used in both the oven and on the stove.
Calories per serving: 230 kcals
- 1 tsp olive oil
- 200g potatoes, peeled and cut into chunks
- 1.5 onions, sliced
- 7 spring onions, sliced
- 45g fresh or frozen peas
- 8 medium eggs
- 2g fresh parsley (or 1 tsp dried if no fresh available)
- 2g fresh chives (or 1 tsp dried if no fresh available)
- 40g cheddar – to your taste
- Black pepper to taste
Preheat the oven to 200c fan, 220c conventional or gas mark 7
Add the chunks of potato to a pan of boiling salted water and cook until soft. Once soft, drain with a colander and leave to cool
Add the olive oil to the pan and put over a medium heat. Add the onion and cook until soft, then add the spring onion and peas (if using frozen) and cook for another minute.
Whilst cooking, beat the eggs in a small bowl with black pepper to taste and the parsley and chives.
Stir in the potato and then pour the egg mixture over the top. Cook for two minutes, then sprinkle the grated cheese on top and place the pan in the oven for around 15 minutes, make sure that the egg is thoroughly cooked and the cheese is melted on top.
Last updated: 2 April 2020