Hugh Fearnley-whittingstall's (part 4) - Spring vegetable stew, Lentil, beetroot and onion salad, Fig, roasted beetroot and goats' cheese salad

Spring vegetable stew

Packed with gorgeous fresh veg - almost your 5 a day in one pot

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves 4

Easy/prepare ahead

Spring vegetable stew

1tbsp olive oil

4 shallots or 1 medium onion, peeled and finely sliced

1 garlic clove, peeled and crushed

100ml (4fl oz) dry white wine

850ml (1_1/2pt) hot vegetable stock

400g (14oz) Jersey Royals or other new potatoes, cut into wedges around 500g (1lb 2oz) mixed vegetables, including Chantenay or baby carrots, halved if large

Small head of fennel, thinly sliced

4-6 baby leeks, sliced in half lengthways handful frozen peas

1tbsp coarse-grain mustard

1tsp Dijon mustard

Handful of fresh herbs, such as chives, tarragon and parsley (or you can just use all parsley), plus extra to decorate

1. Heat the oil in a large pan and gently fry the shallots or onion for 5 minutes. Add the garlic and fry for another couple of minutes, then pour in the wine and allow it to bubble until reduced by half.
2. Pour in the stock and bring it to a simmer. Add the potatoes, then after 5 minutes, add the mixed veg and cook for a further 5 minutes. Throw in the fennel and leeks - keep the pan half covered with a lid and cook for another 5 minutes.
3. Stir in the peas and cook for about a minute or so, then add the mustards and the herbs. Serve in bowls topped with a bundle of extra herbs.

Per serving: 200 calories, 5g fat (1g saturated), 29g carbohydrate

Lentil, beetroot and onion salad

Selenium, found in lentils, is essential for helping to maintain healthy eyesight.

Preparation tiivie: 15 minutes

Cooking time: 40 minutes

Serves 2

Easy/prepare ahead

Lentil, beetroot and onion salad

2 red onions, cut into wedges

500g (1lb 2oz) beetroot, washed and cut into wedges

1tsp ground cumin

1tsp ground coriander

4 garlic cloves, bashed with the back of a knife

2tbsp rapeseed oil

250g (9oz) ready-cooked beluga lentils (we used Merchant Gourmet)

1tbsp balsamic vinegar

Handful parsley, chopped

100g (4fl oz) crème fraîche or ricotta

1. Heat the oven to 200 C, 180 C fan, 400 F, gas 6. Toss the onions with the beetroot, ground cumin and coriander, garlic cloves and rapeseed oil. Place in a roasting tin and roast for 35 to 40 minutes.
2. Stir in the lentils and warm through in the oven for a few minutes. Stir in 1tbsp balsamic vinegar and most of the chopped parsley, and check the seasoning. Mash the garlic into the lentils, if you like a strong flavor - or remove, if you don't. Serve in bowls with a big dollop of crème fraîche or ricotta, and scatter over the remaining roughly chopped parsley.

Per serving: 554 calories, 32g fat (15g saturated), 51g carbohydrate

Fig, roasted beetroot and goats' cheese salad

Juicy fresh figs are rich in antioxidants, which may help prevent heart disease.

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves 4 as a starter, 2 as a main

Easy/prepare ahead

Fig, roasted beetroot and goats' cheese salad

3tbsp white wine vinegar

4 medium beetroot or 6 small ones, washed and tops removed

4 figs

Mixture of salad leaves (such as baby spinach leaves, mustard greens, watercress, rocket, herbs)

Juice 2-3 lemons

4tbsp extra virgin olive oil

200g (7oz) firm goats' cheese (from a log)

Balsamic vinegar glaze

1. Pour the vinegar into a saucepan of   lightly salted water and bring to the boil. Add the unpeeled beetroots and simmer until they are still firm but can be easily pierced with a sharp knife - around 15 to 20 minutes (larger ones will take longer).
2. Meanwhile, cut each fig into 6 even wedges and set aside. Wash and spin the salad leaves, then season the lemon juice with salt and pepper and mix with the oil to make a dressing.
3. When the beetroots are cooked, rinse under cold, running water and remove the skins. You can do this by rubbing with your hands (wear rubber gloves to avoid pink fingers) or scraping with a small knife. Cut the beetroots lengthways into slivers or wedges, drizzle with half the dressing and set aside.
4. Arrange the salad leaves on a large platter and scatter over the beetroot pieces and figs, then break chunks of goats' cheese over the top. Add a few dashes of balsamic glaze and the remaining dressing and toss together.