Sprinting out the front door, busy herding sleepy-eyed children into the car, or just overly fond of the snooze button? They're all valid reasons for skipping your lunch prep, says Blue Mountains food writer Alexander Hart.
But it's easier to shake up your lunch habits than you think. "You'll be amazed by the money you can save by preparing your own lunches," he says. "Plus, there's the added bonus of knowing exactly what goes into each and every bite."
Falafel wraps are loved across much of the Middle East – and increasingly around the world. They make a filling vegetarian lunch. Falafel balls can be bought from the supermarket or from falafel shops, and are usually made from chickpeas or broad (fava) beans – or a mixture of both.
INGREDIENTS
3-4 falafel balls, roughly torn
handful of torn cos lettuce
½ tomato, diced
some Turkish pickled turnips, chopped
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Tahini yoghurt sauce (or use shop-bought)
2 tablespoons Greek yoghurt
1 teaspoon tahini
1 teaspoon lemon juice
1 teaspoon finely chopped parsley leaves
½ teaspoon minced garlic
METHOD
Top the wrap with all the ingredients.
Roll up and secure the wrap.
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Japanese chicken and rice salad with ginger soy dressing
If you prefer a nuttier flavour – and a little more fibre – in your salad, opt for brown rice here. Micro herbs can be found in most good-quality greengrocers.
INGREDIENTS
150g (1 cup) cooked and cooled rice
100g shredded cooked chicken
50g snow peas, sliced
large handful of mixed micro herbs
Ginger soy dressing (or use shop-bought)
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1½ tablespoons macadamia oil or other mild-flavoured oil
1 tablespoon rice wine vinegar
1 tablespoon tamari or soy sauce
2 teaspoons minced ginger
1 teaspoon toasted sesame oil
METHOD
Toss the salad ingredients together with salt and pepper to taste, then tip into your lunchbox.
Pour the dressing over the salad just before serving and toss well.
Couscous, tomato, cucumber and feta salad
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Juicy tomatoes, salty, creamy feta and crisp, crunchy cucumber evoke memories of the Mediterranean in this simple couscous salad. A creamy, tangy dill dressing plays a perfect complement.
INGREDIENTS
150g (1 cup) cooked and cooled couscous
1 short cucumber, sliced
handful of cherry tomatoes, halved
40g feta cheese, crumbled
Creamy dill dressing (or use shop-bought)
3 tablespoons Greek yoghurt
juice and zest of ½ lemon
2 teaspoons finely chopped dill
½ teaspoon minced garlic
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METHOD
Toss the salad ingredients together with salt and pepper to taste, then tip into your lunchbox.
Pour the dressing over the salad just before serving and toss well.
Chilli tuna and stuffed red capsicum pappardelle
Fortunately there are now many varieties of fresh pasta available in supermarkets, which only take a few minutes to cook through. They are the perfect choice for getting pasta salads organised in five minutes.
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INGREDIENTS
100g fresh pappardelle pasta
95g tin tuna in chilli oil, undrained
4 feta-stuffed baby red capsicums, halved (available from delis)
handful of parsley leaves
Red onion and caper dressing (or use shop-bought)
2 tablespoons lemon juice
1½ tablespoons extra virgin olive oil
1½ tablespoons finely chopped red onion
1½ teaspoons baby capers
METHOD
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Cook the pasta in a saucepan of boiling salted water for 2-3 minutes, until cooked, then drain and cool.
Toss with the remaining salad ingredients with salt and pepper to taste, then tip into your lunchbox.
Pour the dressing over the salad just before serving and toss well.