With the warmer months here, it’s time to think about lighter, brighter dinners, packed full of colour and flavour.
Whether it’s a healthy vegan rainbow bowl or some zingy, spicy chilli pork noodles, these five recipes will not only make you feel good, they’re packed full of ingredients that will give you a glow up – from anti-inflammatory ingredients to complexion-boosting vitamins.
Food director Jen Padloe says, “The spring and summer months are the perfect time to make the most of seasonal veg and the freshest of ingredients. These easy to prepare bowls will give you plenty of the good stuff you need – fibre, vitamins and veg – and they’re so simple to make.”
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Chilli pork noodle bowl
(Image credit: Future)
Serves 4 | Prep 15 mins, plus marinating | Cook 20-25 minsPer serving: 440 cals, 10g fat, 2.5g sat fat, 42g carbs
Zingy ginger and chilli will give your immune system a kick. Our food editor’s top tip: marinate the pork up to one day ahead. Chill covered, but bring to room temperature at least 30 mins before cooking.
Ingredients450g pork fillet2.5cm root ginger, grated5tbsp soy sauce1tbsp sesame oil2 nests (190g) medium egg noodles1 red onion, sliced1ltr chicken stock2tsp sriracha hot chilli sauce200g green beans, trimmed125g bean sprouts1 red chilli, choppedSprigs of fresh coriander1 lime, cut into wedges (optional)MethodIn a bowl, toss the pork with the grated ginger, soy sauce and two teaspoons of sesame oil. If time allows, set this mixture aside to marinate while you prepare the other ingredientsHeat the oven to 180C Fan, and heat a griddle or frying pan over medium-high heatOnce the griddle/pan is hot, sear the pork for 5 mins, turning as needed until browned. Transfer it to an oven tray and roast for 10 mins until cooked through and the juices run clearMeanwhile, cook noodles according to pack instructions. Drain and set asideHeat the remaining one teaspoon of oil in a frying pan. Add the red onion and cook for a few mins, to soften. Add the stock, chilli sauce, green beans and bean sprouts, then cook for a few mins until the bean softensDivide the noodles between bowls, then the beans, bean sprouts and onion mix, plus the chopped chilli and pork. Garnish with fresh coriander. Serve with lime wedges for squeezing.Vegan rainbow bowls
(Image credit: Future)
Serves 4 | Prep 20 mins | Cook 50 minsPer serving: 450 cals, 14g fat, 2g sat fat, 54g carbs
Everything cooks in the one dish here, for a nourishing veggie dinner that’s light on washing up.
Red and orange veg are rich in beta-carotene, lycopene and vitamin C – three powerful antioxidants known for their anti-inflammatory properties and skin benefits.
Ingredients 2 red onions, sliced2 red peppers, deseeded and cubed4 carrots, cut into chunks3tbsp olive oil450g butternut squash ribbons125g quinoa750ml vegetable stock, hot2 x 400g tins chickpeas, drained1tsp ground coriander200g cavolo nero or curly kale, roughly chopped1 garlic clove, crushed1tbsp sesame seeds or furikake seasoning1 lemon, cut into wedges, to serveMethodHeat the oven to 180C Fan. In a large roasting tin, toss the onions, peppers and carrots with one tablespoon of olive oil. Roast for 20 mins, then push up to one end. Add the butternut squash ribbons and cook for 10 mins, until softenedPut the quinoa in a pan with the hot vegetable stock and bring to the boil, then simmer for 15 mins, until tender. Strain off any excess liquidToss the chickpeas with a pinch of salt, the ground coriander and one tablespoon of oil. Tip into one end of the roasting tin, and add the cavolo nero to the other end, along with the garlic and the rest of the oil. Roast for 4 minsPile a selection of all the veg into bowls with the quinoa. Sprinkle over the sesame seeds or furikake and serve with lemon wedges for squeezing.Superfood Jamaican bowl
(Image credit: Future)
Serves 4 | Prep 15 mins | Cook 40 minsPer serving: 450 cals, 16g fat, 4g sat fat, 34g carbs
Fill up on fibre-rich veggies and beans, with a boost of healthy fats and protein. You can freeze prepared bowls (without the spinach and avocado), then defrost and microwave on high for four minutes until piping hot.
Ingredients 1tbsp sunflower oil1 onion, chopped450g lean steak mince2 garlic cloves, crushed1tbsp chicken seasoning2tbsp mild Madras curry powder400ml beef stock400g tin chopped tomatoes2tsp thyme leaves300g sweet potatoes, peeled400g tin red kidney beans, rinsed100g baby spinach leaves1 avocado, peeled, stone removed, and slicedDash of hot pepper sauce to serve (optional)MethodHeat the sunflower oil in a large frying pan, add the onion and cook gently for a few mins, to soften. Add the mince and garlic. Sprinkle over the chicken seasoning and curry powder. Cook for 10 mins to brownAdd most of the stock, chopped tomatoes and thyme leaves. Simmer for 20 mins, until the meat is tender, adding a little more stock if neededMeanwhile, cook the sweet potatoes in boiling salted water for 20 mins until tender. Drain and sliceWarm the red kidney beans in the microwave on high for two minsDivide the mince between bowls. Add the beans, sweet potatoes, a handful of spinach and the avocado. Sprinkle over a dash of hot pepper sauce, if you like.Chicken teriyaki rice bowl
(Image credit: Future)
Serves 4 | Prep 15 mins, plus marinating | Cook 50 minsPer serving: 448 cals, 10g fat, 1.5g sat fat, 53g carbs
Skip the mid-week takeaway run and make this tasty Asian-style chicken dish instead. Tenderstem and other brassicas are rich in vitamins A, C and K and folate – crucial for a healthy immune system, bone strength and skin vitality.
Ingredients For the marinade: 6 boneless, skinless chicken thighs, halved3tbsp teriyaki sauce1 onion, halved and sliced1 garlic clove, crushed1 stem lemongrass, bashed and sliced (or 2tsp lemongrass paste)2tbsp vegetable oilJuice 1 limeFor the rice:200g short-grain rice2tbsp rice vinegar1tsp honeyTo serve: 200g Tenderstem broccoli1 bunch spring onions, chopped2 large carrots, cut with a julienne peeler1tbsp sesame seedsMethodPut the chicken thighs in a non-metallic dish with the teriyaki sauce, onion, garlic, lemongrass, vegetable oil and lime juice. Season with salt and pepper, then toss well. Cover and chill for at least 1hr, or up to 12hrsRinse the rice in cold water, drain and put into a saucepan with 450ml cold water and add a pinch of salt. Cover and bring to the boil. Stir, then reduce the heat and simmer for 12-15 mins, until the water has been absorbed. Remove from the heat and stand, covered, for 10 mins, to allow the rice to steam and finish cooking, then gently fluff up the rice and mix through the rice vinegar and honeyMeanwhile, heat a wok or frying pan over high heat. Add the chicken and fry for 5 mins, cover and cook for a further 5 mins, until the chicken is goldenAdd the Tenderstem broccoli to the pan, cover and cook for 2 mins, then add the spring onion and cook for 1 min. Put the carrots and two tablespoons water in a microwave-safe container and microwave on high for 2 minsTo serve, divide the rice between bowls. Top with teriyaki chicken, broccoli, spring onions and carrots. Sprinkle over sesame seeds.Thai mushroom and tofu curry
(Image credit: Future)
Serves 4 | Prep 10 mins | Cook 20 minsPer serving: 332 cals, 17g fat, 7g sat fat, 28g carbs
Smoked tofu adds umami and a meaty texture to this vegan-friendly fakeaway. Tofu is a great vegan source of calcium, while mushrooms are rich in antioxidants and vitamin D. Use oyster mushrooms, or a mix of exotic ones if you can’t find fresh shiitake.
Ingredients 100g rice noodles400ml tin reduced-fat coconut milk2tbsp Thai red curry paste150ml vegetable stock1tbsp soy or tamari sauceFinely grated zest and juice 1 lime250g chestnut mushrooms, sliced125g shiitake mushrooms1tbsp sunflower oil1 red onion, chopped1 red chilli, deseeded and chopped200g smoked tofu, cubed60g baby kaleMethod Cook the rice noodles according to pack instructions, then drainMeanwhile, put the coconut milk in a saucepan with the Thai curry paste, vegetable stock, soy or tamari sauce, lime zest and juice, and mushrooms. Cook over low heat for 5 minsHeat ½ tablespoon oil in a frying pan, add the red onion and cook for 5 mins until softened. Add the chilli and cook for 1 min, then transfer the mixture to a plateReturn the frying pan to the heat with the remaining oil. Fry the tofu for a few mins to warm through, then add the baby kale and cook for 2 mins, until wilted. Return the onion mixture to the pan and cook for 1 minuteDivide the drained, cooked noodles between bowls. Top with the curry broth and mushrooms, tofu and kale mixture and serve.