THE NEED FOR SPEED

Quick-cook, fuel-saving suppers that are on the table in 25 minutes or less

Carrot biriyani 

Serves 4 Prep 10 mins Cook 15 mins VEGETARIAN

1 Heat the oil in a large frying pan over a medium heat. Tip in the onion with a big pinch of salt and fry until softened, around 5 mins. Add the chilli, crush in the garlic and cook for 1 min more. Stir in the spices with a splash of water and cook for a couple of mins, before adding the carrots and stirring well to coat in all the spices and flavours.

2 Tip in the rice, peas and cashews, then use the back of your spoon to break up any clumps. Combine with the rest of the ingredients, cover and cook over a high heat for 5 mins (it's nice if a bit of rice catches on the base to give a bit of texture to the dish). Scatter over the coriander with spoonfuls of yogurt and serve straight from the pan.

PER SERVING 358 kcals, fat 15g, saturates 3g, carbs 42g, sugars 8g, fibre 7g, protein 10g, salt 1g

Avocado & black bean eggs

It takes just 10 mins to throw this dish together -plus, it counts as three of your five-a-day!

Serves 2 Prep 5 mins Cook 5 mins VEGETARIAN

1 Heat the oil in a large non-stick frying pan. Add the chilli and garlic, and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You're aiming to warm through the beans and tomatoes rather than cook them.

2 Remove the pan from the heat and scatter over the avocado slices and coriander. Squeeze over ½ of the lime wedges. Serve with the remaining wedges on the side for extra squeezing.

PER SERVING 356 kcals, fat 20g, saturates 4g, carbs 18g, sugars 5g, fibre 11g, protein 20g, salt 0.8g

Broccoli & taleggio rigatoni