Fast 800: Pesto lentils
Canned lentils are versatile, cheap and convenient. Cooked up with fresh veg and pesto, they make a brilliant quick meal that’s packed with fibre and contains a good protein hit. Serve with a mixed salad
Pesto lentils
SERVES 2
- 1 tbsp olive oil
- ½ medium onion, peeled and finely chopped
- 1 yellow or red pepper, deseeded and cut into roughly 2cm chunks
- ½ medium courgette, cut into roughly 2cm chunks
- 2 medium tomatoes, chopped
- 1 × 400g can lentils (any variety), drained
- ½ vegetable stock cube
- 2 tbsp basil pesto
- 20g Parmesan, finely grated
Heat the oil in a large nonstick frying pan and gently fry the onion, pepper and courgette for 5 minutes, or until softened and beginning to brown, stirring regularly.
Add the tomatoes and cook for 2-3 minutes, or until the tomatoes are softened, stirring constantly.
Add the lentils, crumbled stock cube and 2-3 tablespoons water.
Stir in the pesto and season with lots of ground black pepper. Cook for 2-3 minutes more, or until the lentils are hot, stirring constantly. Remove from the heat and sprinkle with the cheese to serve.
COOK’S TIP
For a zingier dish, use fresh basil pesto (found in tubs in the chilled cabinet at the supermarket). It keeps for several days in the fridge and can be frozen, too.
ON 5:2 NON-FAST DAYS
Add some warmed wholemeal pitta bread and extra grated cheese.
NUTRITION PER SERVING
CALS 331, PROTEIN 14.5g, FAT 18g, FIBRE 9g, CARBS 24g