Stuffed Aubergines with Lentils, Tomato and Feta

Roasted aubergine (eggplant) halves filled with a smoky spiced lentil and tomato mixture, topped with tomato slices and feta and baked until bubbling. Vegetarian, with 24g of fibre and 22g of protein a serving.

Dinner

Serves 2 (2 halves each)

Baked aubergine halves filled with a spiced tomato and lentil mixture, topped with tomato slices, golden crumbled feta and fresh parsley

Ingredients

2 large aubergines (eggplants, about 700g/1lb 9oz in total)
4 tsp (20ml) olive oil in total: 2 tsp for brushing, 2 tsp for the filling
1 medium onion (about 100g/3½oz), finely chopped
2 cloves garlic (about 8g), crushed
1 tsp ground cumin, 1 tsp smoked paprika and half a tsp ground cinnamon (about 6g in total)
1 x 400g (14oz) tin (can) green or brown lentils, drained and rinsed (about 240g/8½oz drained)
Half a 400g (14oz) tin chopped tomatoes (200g/7oz)
1 tbsp (15g) tomato purée (tomato paste)
Half a tsp salt and black pepper
2 ripe tomatoes (about 150g/5oz), sliced
60g/2oz feta, crumbled (choose one made with vegetarian rennet if needed)
10g/a loosely packed ½ cup fresh flat-leaf parsley, to serve

Method

Heat the oven to 200C (180C fan, 400F) and line a baking tray (baking sheet) with baking paper (parchment paper).
Halve the aubergines lengthways. Score the flesh in a criss-cross pattern, about 1cm/½in deep, without cutting through the skin. Brush the cut sides with 2 tsp of the oil, season with a little of the salt and pepper and roast cut side up for 30 minutes, until the flesh is soft.
Meanwhile, heat the remaining 2 tsp oil in a frying pan over a medium heat and cook the onion for 8 minutes, until soft. Add the garlic and spices and cook for 1 minute.
When the aubergines are soft, leave them to cool for a few minutes, then scoop out most of the flesh with a spoon, leaving a 1cm/½in shell. Chop the flesh and add it to the pan with the lentils, chopped tomatoes, tomato purée, salt and pepper. Simmer for 5 minutes, until thick.
Pile the filling into the aubergine shells, top with the tomato slices and scatter with feta. Bake for 15 minutes, until hot through and the feta is golden at the edges.
Scatter with parsley and serve 2 halves each. Leftovers keep in the fridge for up to 2 days; reheat until piping hot.

Why it works

Two halves give you about 22g of protein and an impressive 24g of fibre for 453 calories. That is most of the 30g of fibre a day recommended for adults in the UK, thanks to the aubergine and lentils.

Roast the aubergine first. Raw aubergine is spongy and can taste bitter. Scoring and roasting the halves makes the flesh soft and creamy, ready to scoop out and mix into the filling.

Why lentils. Tinned lentils add plant protein and fibre and give the filling a hearty, mince-like texture, with no need for meat. They are ready to use, so there is no soaking or long cooking.

Why it is tagged for blood sugar. Although there are 38g of carbohydrate, the very high fibre and good amount of protein slow down digestion, making this a meal unlikely to cause a sharp rise in blood sugar. Tomatoes add flavour and vitamin C.

Check the feta label if you need it to be vegetarian. For another vegetarian dinner, try the baked ratatouille with chickpeas or the halloumi, lentil and roasted vegetable salad.

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Minestrone Soup with Cannellini Beans

Lunch

cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, parmesan, olive oil, stock

Bowl of minestrone soup with cannellini beans, small pasta, kale and vegetables, topped with grated Parmesan

baked-oats-apple-cinnamon

Baked Oats with Apple and Cinnamon

Breakfast

oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt

Baked oats with sliced apple and walnuts in a ceramic baking dish, dusted with cinnamon and served with Greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl