healthy diet plan

Preparing fresh veg takes a bit of time, but most of these recipes create leftovers for whipping up speedy meals later in the week

Chunky vegetable soup

Here, the cottage cheese in the gluten-free dumplings is a rich source of calcium, which plays a major role in bone health and the prevention of osteoporosis.

SERVES 4 PREP 30 mins COOK 40 mins EASY V

2 tbsp rapeseed oil

2 leeks (350g), sliced

3 garlic cloves, finely grated

300g baby potatoes, sliced

1 litre vegetable stock, made with 2 tsp bouillon powder (gluten-free, if needed)

250g asparagus, stems cut into

chunks, tips separated

160g baby frozen broad beans or soya beans

400g can borlotti beans, drained

4 tomatoes, chopped

30g pack of basil, stems and leaves separated and finely chopped

For the dumplings

300g tub cottage cheese

75g gram (chickpea) flour, sifted

1 egg, beaten

3 tbsp basil stems and leaves (taken from the 30g in the soup ingredients above)

1 First, make the dumplings. Tip the cottage cheese into a bowl and mash to smooth slightly. Mix in the flour, egg and basil, then set aside for about 10 mins for the flour to absorb the moisture.

2 Meanwhile, heat the oil in a large pan over a medium heat and fry the leeks, garlic and potatoes for 10-15 mins, or until softened. Pour over the bouillon, then add the asparagus stems, all of the beans, the tomatoes and and remaining basil stems. Bring to the boil, then reduce the heat to a simmer, cover and cook over a medium heat for 10 mins until the veg is tender. Stir in the asparagus tips and remaining basil leaves, and cook a few minutes more. Set aside.

3 Heat a deep frying pan filled with water to a gentle simmer, then use an ice-cream scoop to scoop eight dumplings into the simmering water. Cook for 5 mins, or until the dumplings rise to the surface.

4 To serve, divide two portions of soup between bowls and top each with two dumplings. Keep the rest for another day. Will keep chilled in an airtight container for four days. Reheat in a pan for 10 mins over a low heat until piping hot.