These recipes were picked to provide healthy suppers for four people using affordable ingredients, and include ideas for using up any leftovers. We’ve included a balance of lean protein from meat, fish, dairy and plant foods, as well as energising carbohydrates and healthy fats, including the all-important omega-3 variety.
Chole with cumin rice & raita
Make this flavour-packed chickpea curry for a satisfying meat-free supper that also provides two of your five-a-day. It’s great if you haven’t got time to go shopping, as it uses up storecupboard basics such as canned chickpeas, dried rice and spices. You can easily dial down the spice levels for youngsters, too. Beans and pulses, like chickpeas, are rich in protein, resistant starch and soluble fibre, all of which slow the speed of digestion and help lower blood sugar levels. This means they have a low glycaemic index (GI) and release their energy more steadily, which is great if you have an energetic
