DINNERS TO DO YOU GOOD

Hearty meals made with fibre-rich beans, grains and veg encourage healthy bacteria to support your immune and digestive systems

Salmon spaghetti soup with broccoli pesto

This tasty bowlful is inspired by a classic minestrone, but it’s more substantial. You should eat oily fish at least once a week in the form of salmon, mackerel or sardines, as their heart-healthy omega-3 fatty acids can’t be made by your body.

SERVES 4 (2 people over 2 days) PREP 25 mins COOK 25 mins EASY

FIBRE OMEGA-3 5 OF 5-A-DAY

1 tbsp olive or rapeseed oil

320g carrots, finely diced

165g celery, finely diced

2 onions (320g), finely chopped

2 large garlic cloves, finely grated

½ tsp dried oregano

2 tsp veg bouillon powder

400g can chopped tomatoes

2 tbsp tomato purée

100g wholemeal spaghetti

400g can cannellini beans

460g wild salmon fillets, skinned and cut into chunks

For the broccoli pesto

185g broccoli, cut into florets, stalks chopped

15g fresh basil, plus a few extra leaves to serve

1 tbsp lemon juice, plus finely grated zest of ½ (optional)

1 tbsp olive or rapeseed oil

1 Heat the oil in a large deep-sided frying pan and fry the carrots, celery and onions over a medium heat for 8-10 mins. Add the garlic, oregano and bouillon, 1 litre boiling water and the tomatoes. Stir in the tomato purée. Cover and simmer for 10 mins.

2 Break in the spaghetti (snap it into about three lengths), tip in the beans along with the water from the can, and simmer for 10 mins more.

3 Stir in the chunks of salmon, then reduce the heat to low, cover and simmer for 5 mins.