Narrated Food
Meals that fit the day you are in
Real food for these years. Nothing counted, nothing banned, and every recipe has been cooked on an ordinary weeknight.
152 recipes, all free
Showing 40 of 152 recipes. Show everything
lunch
Smoky Tomato & Red Lentil Soup
A warming, deeply flavored red lentil soup with smoked paprika, tomatoes, and a squeeze of lemon.
40 min · serves 4
lunch
Salmon Niçoise Salad
A satisfying main-course salad with salmon, green beans, new potatoes, eggs, and olives.
25 min · serves 2
lunch
Grilled Chicken Caesar Wrap
Lean grilled chicken, cos lettuce, and a light Caesar dressing wrapped in a wholegrain tortilla.
10 min · serves 1
lunch
Mediterranean Chickpea & Tuna Salad
Canned tuna and chickpeas tossed with roasted peppers, cucumber, parsley, and a lemon-olive oil dressing.
10 min · serves 2
lunch
Miso Broth with Tofu & Noodles
Warming miso broth with silken tofu, soba noodles, mushrooms, and a soft-boiled egg.
15 min · serves 2
lunch
Egg Fried Rice with Edamame
Quick egg fried rice loaded with edamame, peas, scallion, and sesame — a great way to use leftover rice.
15 min · serves 2
lunch
Turkey & Hummus Lettuce Cups
Spiced turkey mince spooned into crisp lettuce cups with hummus, cucumber, and pomegranate.
15 min · serves 2
lunch
Tuna & Avocado Rice Bowl
Canned tuna and ripe avocado over seasoned rice with cucumber, sesame, and pickled ginger.
10 min · serves 1
lunch
Warm Lentil & Roast Vegetable Salad
Puy lentils tossed with roasted zucchini, red onion, beet, and a tangy mustard dressing.
35 min · serves 2
lunch
White Bean, Kale & Garlic Soup
Hearty Tuscan-inspired broth with cannellini beans, cavolo nero, and lots of garlic.
30 min · serves 4
lunch
Spiced Lentil & Sweet Potato Patties
Pan-fried patties of lentils, sweet potato, and cumin served in a wrap or with yogurt dip.
27 min · serves 2
lunch
Egg Mayo & Watercress Sandwich
A classic egg mayo lifted with peppery watercress and a little Dijon on seeded granary bread.
18 min · serves 2
lunch
Upgraded Shrimp & Avocado Cocktail
A modern take on the classic: plump shrimp, avocado, cucumber, and a lighter Marie Rose dressing on crisp gems.
10 min · serves 2
lunch
Broccoli & Cheddar Frittata
A thick Italian-style omelette with tender broccoli and melted cheddar — good hot or cold.
25 min · serves 4
lunch
Roasted Beet, Goat's Cheese & Walnut Salad
Earthy roasted beet with creamy goat's cheese, toasted walnuts, and bitter leaves in a balsamic dressing.
10 min · serves 2
lunch
Shrimp & Corn Chowder
A light, creamy chowder with juicy shrimp, corn, and new potatoes in a flavorful stock.
30 min · serves 4
lunch
Zucchini & Corn Fritters with Herby Yogurt
Golden pan-fried fritters of zucchini and corn with a fresh herb yogurt dip.
25 min · serves 2
lunch
Warm Roasted Vegetable Couscous
Giant couscous tossed with roasted Mediterranean vegetables, chickpeas, and a lemon-herb dressing.
35 min · serves 2
lunch
Smoked Salmon & Brown Rice Bowl
Smoked salmon over seasoned brown rice with cucumber, avocado, pickled red onion, and lemon-dill dressing.
10 min · serves 1
lunch
Chilli-Lime Grilled Chicken Salad
Charred chilli-lime chicken breast sliced over a vibrant salad of corn, black beans, avocado, and cherry tomatoes.
27 min · serves 2
lunch
Ham, Pea & Leek Frittata
A hearty oven-baked frittata with cooked ham, sweet peas, and softened leek — perfect hot or cold.
25 min · serves 4
lunch
Masala Spiced Lentil Soup with Coconut Milk
Aromatic red lentil soup fragrant with masala spices, finished with coconut milk and fresh cilantro.
40 min · serves 4
lunch
Roasted Beet & Farro Bowl with Pomegranate
Earthy farro with roasted beet, pomegranate, walnuts, and a balsamic-honey dressing.
35 min · serves 2
lunch
Baked Potato with Tuna Mayo & Corn
The British lunchtime classic — fluffy baked potato filled with tuna mayo and corn.
65 min · serves 2
lunch
Spiced Salmon & Couscous Salad
Warm, spiced salmon flakes over a herby couscous salad with pomegranate and roasted nuts.
25 min · serves 2
lunch
Japanese Rice Bowl with Salmon & Quick Pickles
Seasoned Japanese rice topped with teriyaki salmon and quick-pickled cucumber and radish.
30 min · serves 2
lunch
Tuna Noodle Salad with Ginger Dressing
Rice noodles with canned tuna, cucumber, edamame, and a zippy ginger-lime dressing.
15 min · serves 2
lunch
Beet Hummus Veggie Plate
Vibrant pink beet hummus with warm pitta, roasted vegetables, and falafel.
15 min · serves 2
lunch
Golden Turmeric Chickpea Soup
A glowing golden soup with chickpeas, coconut milk, turmeric, and ginger — vibrant and comforting.
25 min · serves 4
lunch
Roast Vegetable & Lentil Wrap
Warm wholegrain wraps filled with spiced roasted vegetables, green lentils, and a tahini-lemon drizzle.
30 min · serves 2
lunch
Smoked Mackerel Potato Salad with Mustard Dressing
Warm new potatoes with flaked smoked mackerel, green beans, and a tangy wholegrain mustard dressing.
20 min · serves 2
lunch
Spicy Peanut Tofu Salad
Crispy tofu on a salad of shredded cabbage, carrot, and mango with a chilli-peanut dressing.
35 min · serves 2
lunch
Poached Salmon with Cucumber & Dill Salad
Gently poached salmon cooled and served over a refreshing cucumber and dill salad with crème fraîche.
25 min · serves 2
lunch
Green Goddess Salad
A vibrant green salad of cabbage, cucumber, edamame, avocado, and herbs with a green goddess tahini dressing.
10 min · serves 2
lunch
Sardine Toast with Lemon & Capers
Canned sardines on toasted rye with lemon, capers, and mustard — a European-style lunch that's done in 5 minutes.
7 min · serves 1
lunch
Warm Chickpea, Chorizo & Spinach Salad
A warm Spanish-style salad of chickpeas, crispy chorizo, wilted spinach, and a sherry vinegar dressing.
15 min · serves 2
lunch
Black-Eyed Bean & Roasted Pepper Salad
Black-eyed beans with roasted peppers, red onion, fresh parsley, and a red wine vinaigrette.
10 min · serves 2
lunch
Lemon-Tahini Grain Bowl
A flexible grain bowl base of farro, spinach, cucumber, and roasted chickpeas with lemon-tahini dressing.
30 min · serves 2
lunch
Tuna Pasta Salad with Pesto
Cold pasta tossed with tuna, pesto, cherry tomatoes, and arugula — packed lunch perfection.
20 min · serves 2
lunch
Roasted Red Pepper & Goat's Cheese Tart
A simple puff pastry tart with roasted peppers, goat's cheese, and fresh thyme — impressive in 30 minutes.
30 min · serves 4
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