light lunch

Throw together this comforting and creamy cauliflower soup for lunch or a light supper. It's perfect topped with parsley and served with crusty bread

Cauliflower soup

cauliflower (1.5kg),

cumin

olive oil

thyme

onion

celery stick, finely chopped

garlic

stock

milliliters single cream

parsley

Heat the oven to 220C/200C fan/gas 7. Toss the cauliflower florets in a <a href="https://www.bbcgoodfood.com/review/test-five-best-roasting-tins">roasting tin</a> with 1 tbsp olive oil, the cumin and the thyme. Roast for 15 mins or until golden and tender. Discard the thyme.&nbsp;

Heat the remaining oil in a <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a> with the onion and celery and fry over a medium heat for 10 mins or until softened. Add the garlic and cook for 1 min. Stir through most of the cauliflower, reserving some to top the soup with later. Add 750ml of the stock to the pan and bring to a simmer. Cook for 10 mins.&nbsp;

<a href="https://www.bbcgoodfood.com/content/top-five-hand-blenders">Blitz</a> the soup until smooth using a hand blender or food processor.&nbsp;Stir through the cream and season to taste. Add extra stock if&nbsp;you like your soup a little thinner. Ladle into bowls and top with the parsley, reserved cauliflower and an extra drizzle of olive oil.&nbsp;

Looking for a Mother&#8217;s Day lunch recipe, or something special to put on the table this spring? Try our herby beetroot-marinated salmon – it&#8217;s a colourful, simple dish that&#8217;s ready in less than 30 minutes. Alternatively, how about this beetroot and parsnip rösti topped with smoked salmon?

Beetroot-marinated salmon with dill pickled rice salad

organic skin-on salmon fillets

wild and basmati rice, rinsed

red onion, sliced

lemon

dill pickles, chopped

raw chioggia (candy-striped) beetroot, cut into matchsticks

salad leaves (optional)

Crème fraîche

For the marinade

beetroot,

tbsp horseradish

pack fresh dill, chopped

tbsp dijon mustard

milled black pepper

Put all the marinade ingredients in a bowl and mix well, then spoon half into a large food bag with the salmon fillets. Turn to coat, then set aside in the fridge to marinate for 1 hour (or overnight if you like – see Make Ahead). Cover and chill the rest of the marinade to serve with the salmon.

Boil the rice in 400ml water for 12-15 minutes until cooked but still with some bite. Drain, then rinse under cold running water to cool completely. Meanwhile, put the onion in a bowl with the lemon juice and a good pinch of salt and set aside for a few minutes.

Mix the cold rice with the dill pickles, fresh dill, beetroot matchsticks, extra-virgin olive oil and red onion. Taste and season.

Heat a frying pan with a little oil, then fry the salmon, skin-side down, for 3-4 minutes until the skin is crisp. Carefully turn and cook for a minute more or until cooked to your liking.

Serve the salmon with the rice salad, leaves (if using) and the rest of the marinade along with a dollop of crème fraîche and extra lemon zest and juice.

Transport yourself to Vietnam with every bite of this spicy beef salad. The sweetness from the mango and the crunch from the carrots help combat the heat from the marinade.

Vietnamese spicy beef and mango salad

British beef topside, sliced along the grain in 1cm-wide strips

soy sauce

tbsp fish sauce

tbsp chilli flakes

tbsp hot/mild chilli powder

½ tbsp Chinese five-spice powder

garlic cloves, roughly chopped

tbsp brown sugar sugar

For the dressing

tbsp rice vinegar

tbsp caster sugar

lime

½-1 red chilli, deseeded and finely chopped

garlic clove, crushed

For the salad

mangoes,

carrots, very finely sliced or julienned

½ red onion, very finely sliced

fresh mint, leaves picked

coriander, leaves picked

Thai basil (or extra mint

crispy onions

Mix all the marinade ingredients in a large bowl, then add the beef, turning it until well coated. Cover the bowl with cling film and chill for 12-24 hours, or overnight, turning occasionally.

Once the beef has marinated, heat the oven to 130°C/110°C fan/gas ½. Lay the beef strips on a large baking tray lined with baking paper, then bake for 3 hours, turning a couple of times. Don’t worry if they look wizened and dry – they’re supposed to! Set aside to cool.

For the dressing, put the fish sauce, rice vinegar, sugar and 3 tbsp water into a small saucepan and heat gently until steaming and the sugar has dissolved. When this happens, remove from the heat and stir through the lime juice, chilli and garlic, then leave to cool.

Once the beef is cool enough to handle, shred it with your hands, then toss in a bowl with the mangoes, carrots, red onion, half the peanuts and most of the herbs. Pour over half the dressing and toss together. Tip onto a platter, scatter with the remaining herbs and peanuts and the crispy onions, then drizzle over the remaining dressing. Serve immediately.

Light and fresh, these cherry tomato and rocket tartlets make a great light lunch or dinner starter.

Cherry tomato & rocket tartlets

Frozen shortcrust pastry, thawed

240.00 gm fresh ricotta

20.00 ml chopped fresh basil

125.00 ml finely grated parmesan

whole cherry tomatoes, halved

cherry tomatoes, halved

Enjoy something lighter for lunch with this bright salad. It's low-calorie and full of flavour thanks to mint, parsley, cinnamon and cumin

Feta, beetroot & pomegranate salad

tsp rapeseed oil

pomegranate molasses

cinnamon

cumin seeds

lemon juice

mint leaves, torn

beetroot

feta

rocket leaves

½ romaine lettuce

pomegranate seeds

Whisk the oil, pomegranate molasses, cinnamon, cumin seeds and lemon juice together in a bowl. Add 1 tbsp water to loosen, and season.

Toss in the herbs, beetroot, feta, rocket and lettuce, and toss to coat in the dressing. Sprinkle over the pomegranate seeds to serve.

Spread a picnic rug or set up an outdoor table and celebrate spring with this gorgeous asparagus and bacon quiche.

Mark the change of season with RecipeTin Eats’ spring fling asparagus quiche

(1¼ cups) plain flour

½ tsp cooking salt

unsalted butter, cold, cubed

½ tbsp ice-cold water (plus more if required)

To make the shortcrust pastry, pulse the flour, salt and butter in a food processor 10 times or until it looks like breadcrumbs. With the motor running on low, pour the water into the tube feeder, then blitz on high for 30 seconds or until it turns into a ball of dough (see note). Pat the dough into a 2cm thick disc, wrap it in cling wrap and refrigerate for 1 hour.

Prepare the asparagus by setting aside 7 whole stalks and chopping the rest into 5mm pieces. Cut 50g of the bacon into 2cm x 1cm pieces and chop the remaining 150g into 1cm dice.

Preheat the oven to 180C fan-forced (200C conventional). 

To make the filling, melt the butter in a non-stick frying pan over medium-high heat. Cook the 2cm bacon pieces until golden then remove to a plate lined with paper towels using a slotted spoon. Set aside. In the same pan, cook the onion, garlic and remaining bacon for 2 minutes, until the onion softens. Add the chopped asparagus and cook for 2 more minutes, stirring. Transfer the mixture to a bowl lined with paper towels and leave to cool.

To make the custard mixture, place the eggs, milk and cream in a large bowl and whisk to combine. Season with salt and pepper. Set aside.

To cook the pastry case, remove the dough from the fridge and roll into a 27cm round on a lightly floured work surface. Carefully fit it into a 23cm quiche pan without stretching or pulling the pastry (see note). Trim away any overhanging pastry.

Prick the base of the pastry lightly 30 times with a fork. Cover with 2 large pieces of baking paper arranged in an X and fill with baking beads, raw chickpeas or dry beans. 

Bake for 20 minutes, then remove from the oven. Reduce oven temperature to 160C fan-forced (180C conventional) and carefully remove the paper and baking beads using the overhanging paper, then bake the pastry for another 10 minutes until light golden. 

Remove the pastry case from the oven and turn the oven back up to 180C fan-forced (200C conventional). Place the prepared pastry case and tin on a baking tray.

To assemble and bake, scatter the bacon and asparagus filling evenly across the pastry base, then top with cheese. Carefully pour in the custard mixture without dislodging the asparagus and bacon mixture and place the whole asparagus stalks on top. Scatter on the larger pieces of bacon. 

Bake for 35-40 minutes until the top is light golden. The centre should still be slightly jiggly. Remove from the oven and rest the quiche for 10 minutes before removing from the pan. Cut into wedges and serve.

At an agriturismo in Umbria last summer, we were served a zucchini tart that was both light and satisfying. When I asked about the herbs in it, the chef – with the lyrical name of Sunshine Manitoba – proudly told me how it was made. Here's my re-creation of it. Sunshine used a herb called nepitella, a kind of wild mint. I've added some basil, but dill would also work very well.

Thin zucchini tart with basil and mint

extra virgin olive oil

onion,

zucchini (about 700 grams), cut into 1cm dice

¾ tsp fine sea salt

basil leaves, roughly torn

mint leaves, roughly torn

ready-rolled, all-butter puff pastry (measuring approx 27cm x 36cm)

eggs,

plain flour

nutmeg

black pepper

Pour the oil into a large frying pan, add the onion and cook over medium-low heat until softened (about 5 minutes). Add the zucchini and ¼ tsp salt and continue to cook, stirring regularly, for 15-20 minutes until softened. Add the basil and mint, cook for one minute, then remove from heat. Set pan aside to cool.

Remove the puff pastry from the fridge and place on the kitchen bench for about 5 minutes so that it becomes just pliable enough to be unrolled without cracking. Unroll the pastry, keeping it on the baking paper it was rolled up in. Lift the paper and transfer directly onto a rectangular baking tray that is just slightly smaller than the dimensions of the pastry. The baking paper will now be lining the tray, with the pastry on top. Press the overhanging pastry against the sides of the baking tray to form a thin border, then set aside in a cool place.

Preheat the oven to 180C fan-forced (200C conventional).

In a large bowl, whisk the eggs with the remaining ½ tsp salt, then add the zucchini and onion mixture, grated parmesan, flour, nutmeg and a few twists of pepper. Pour the mix into the unbaked pastry case, spread it out evenly with a spatula, then place onto the upper third rack of the preheated oven. Bake for 25 minutes, then move the tart onto the &quot;floor&quot; of the oven and continue baking for another 5-10 minutes until the pastry is cooked. Remove from the oven and onto a wire rack to cool for at least 10 minutes before slicing. Serve with a tomato salad.

Harissa Spiced Chicken with Leeks and Tomatoes is a light chicken dinner made flavorful from harissa paste and leeks and paired with arugula and tomatoes.

Harissa Spiced Chicken with Leeks and Tomatoes

olive oil (divided)

chicken breasts (butterflied)

leeks (diced)

Harissa paste

chicken stock

salt

arugula (to serve)

cherry tomatoes (halved)

lemon (juiced)

oregano

salt and pepper (to taste)

In a cast iron skillet, heat 1 tablespoon of olive oil. When hot, add chicken breasts and brown each side (about 4 minutes per side). Remove chicken breasts to a plate.&nbsp;

Add in an additional tablespoon of olive oil along with chopped leeks, garlic, and salt. Saute for 7-8 minutes, until the leeks have started to wilt down. Add in harissa paste, and stir to coat leeks.&nbsp;

Nestle the chicken back in among the leeks and pour chicken stock on top. Simmer 10 minutes, or until chicken is just cooked through.

Quarter tomatoes, and mix with olive oil, lemon juice, oregano, and salt and pepper.&nbsp;

Slice chicken and serve on a bed of couscous, with the tomato relish, and fresh arugula.&nbsp;

This Cottage Cheese Crab Bowl is the perfect light, fresh, and filling lunch for summer. It also meal preps well, so pack a few to take to work for lunch! 

Cottage Cheese Crab Bowl

cottage cheese (0.27)

cucumber (0.32)

imitation crab (0.58)

tsp everything bagel seasoning (0.02)

tsp sriracha (0.02)

Add the cottage cheese, chopped cucumber, and crab meat to a bowl. Top with everything bagel seasoning and a light drizzle of sriracha.

Serve immediately, or refrigerate until ready to eat, up to four days.

Made as written, but added some matchstick carrot along with the cucumber. Perfect, quick, and easy no-reheat lunch during a busy workday in the summer! Scratches the itch for sushi without breaking the bank.

Why use Everything Bagel seasoning when you could give the krab an authentic taste with Old Bay seasoning?

Love this recipe, have been making it for a while now. I’m not huge on cucumber so I replace with peas!

You can find recipes to make the seasoning online.

I really like this.  I've made it multiped times.  I typically buy the leg-style imitation crab in the store brand - this lets me make the bites of crab as small or as large as I want.  I typically halve the cukes and scoop out the seeds with a small spoon before cutting into bite-sized pieces, especially the older cukes with the well-developed seeds.

Hello.....I made this except I didnt have the everything bagel seasoning....booohoooo...I think that would of made my day as far as taste.

Why does this work? It’s tasty, refreshing, and easy to make. I totally wasn’t expecting it to be good. 

The first time I tried this I used chicken and no seasonings. I didn't have everything bagle and I'm not aBIG fan of Sriracha. It was sad, boring and tasteless. I just tried it again as written and WOW! It is SO GOOD!! Glad I have it a second chance

I was scared because I've never tried cottage cheese before - this was a fantastic step into that world. Texture usually bothers me, but here the curds had the consistency of rice to me, which was very appropriate. This filled my sushi craving wonderfully and didn't break the bank! I'm really excited to try again with avocado - as well as budget bytes' other cottage cheese recipes.

I bought my first ever bottle of sriracha and I'm worried it's going to go to waste, because I'm not loving it, but! This is still a 5/5 recipe. Loved the rest, although I did my own veggies. I steamed 3 broccoli florets and a carrot in the microwave. Anyway, this is the first BudgetBytes recipe I tried and I had my doubts on how filling they would be, but I'm impressed. It kept me full for hours and hours.

What do you make for a side that’s not rice or potatoes? You don’t have to only think along the lines of “I have to make a protein and a grain and a vegetable.” And the alternative to rice doesn’t have to be pasta, or barley, or couscous, or any other grain. And the alternative to potatoes doesn’t have to be broccoli or green beans or any roasted veggie or or or. Combine them. Use one dressing to flavor both of them. Add greens to make it bright (this stretches the dish too) and other ingredients to complement. Yes, there’s a time for plain brown rice. But then there’s a time for—let’s call these—“side salads”: salads that really fill you up and take the place of several side dishes at once.

Quinoa and Sweet Potato Side Salad

greens

Pereg Quinoa (raw)

hot water, for cooking quinoa

potato,

red onion, thinly sliced

sunflower seeds

Lemon

Tuscanini Olive Oil

Dijon Mustard

garlic, crushed

Good quality wonton wrappers and super fresh Australian prawns, when boiled, transform into silky, mouth-watering, delectable, clean-tasting wontons. A version of this recipe, steamed prawn wontons with organic brown rice vinegar dressing, has been a staple on my Billy Kwong menu for the past 16 years, and at our large Kwong family gatherings.

Prawn wontons with spring onion, ginger and vinegar dressing recipe

2½ tbsp light soy sauce

tbsp finely diced ginger

tbsp finely sliced spring onions

tbsp finely diced celery

tbsp kecap manis

tbsp malt vinegar

¼ tsp chilli oil

½ tsp sesame oil

1. Combine soy sauce, ginger, garlic, spring onions, celery, kecap manis, vinegar and both oils in a bowl and set aside.

2. Peel and de-vein prawns, then dice prawn meat – you should have about 150 grams of diced prawn meat. Combine prawn meat with remaining ingredients, except wonton wrappers, in a bowl, cover and refrigerate for 30 minutes.

3. Place a rounded teaspoon of the prawn filling in the centre of a wonton wrapper. Dip your finger in water and moisten the edges of the wrapper.

4. Fold the wrapper in half to enclose the filling, creating a rectangle. Press lightly around filling and along edges to seal.

5. Hold the wonton lengthways in between your hands and fold the sealed edge of the wonton back in on itself.

6. Lightly moisten one corner of the folded edge with water. Take the two ends in your fingers, bring them together with a twisting action, and press them lightly to join.

7. Repeat with remaining filling and wrappers.

8. Bring a large saucepan of water to the boil. Carefully drop wontons, in batches, into the water and cook for two minutes, or until they are just cooked. To test the wontons, you will need to remove one using a slotted spoon and cut into it with a sharp knife to see if the prawns are cooked through. Remove wontons with a slotted spoon and drain. Repeat process with remaining wontons.

9. Arrange wontons on a platter and serve immediately, drizzled with dressing.

Serve as part of a shared meal with  (optional).

■ Fresh wonton wrappers are available not only in all Asian grocery stores but also in the refrigerated sections of most supermarkets.

■ Sprinkle finished dish with Sichuan pepper and salt for an extra layer of flavour: combine one tablespoon Sichuan peppercorns with three tablespoons salt flakes. Dry roast over medium-heat, tossing occasionally. Once the peppercorns begin to pop and become aromatic, about 1-2 minutes, take off the heat. Allow to cool then coarsely grind using a mortar and pestle or spice grinder. Store in an airtight container for several weeks.


■ Boil the wontons and serve them instead in a light broth (fish, chicken, vegetable broth best ) for a simple version of prawn wonton soup – I season my Chinese soups with light soy to taste and a touch of sesame oil. Bring the broth to the boil, season, then add some freshly trimmed and washed bok choy leaves and some finely sliced fresh Asian-style mushrooms, cooking for one minute. Place boiled wontons into a bowl, ladle over the hot broth.

■ You could deep-fry these wontons for crispy prawn wontons. Heat vegetable oil in a hot wok until the surface seems to shimmer slightly. Carefully add the wontons in batches and deep-fry for about two minutes or until just cooked and lightly browned. To test the wontons, remove one using a slotted spoon and cut into it to see if the prawns are cooked through. Remove wontons with a slotted spoon and drain on kitchen paper. I would serve these wontons with a sauce such as sweet chilli or sweet and sour.

This bruschetta is delicious evidence that excellent food doesn’t need to be complicated or expensive.

Top 15 light lunch recipes from across the web

The most viewed light lunch recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

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Thin zucchini tart with basil and m...

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Top 15 light lunch recipes from across the web

The most viewed light lunch recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Cauliflower soup

Beetroot-marinated salmon with dill...

Vietnamese spicy beef and mango sal...

Cherry tomato & rocket tartlets

Feta, beetroot & pomegranate salad

Mark the change of season with Reci...

Thin zucchini tart with basil and m...

Harissa Spiced Chicken with Leeks a...

Cottage Cheese Crab Bowl

Quinoa and Sweet Potato Side Salad

Prawn wontons with spring onion, gi...

Adam Liaw’s tuna and tomato toast

California Roll Cucumber Salad

Spinach Caprese Salad with Fresh Ba...

Addictive Asian Cabbage Salad

The most viewed light lunch recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine