5 easy family dinners for £25 – Prawn pasta, chickpea stew, aubergine rice bowls...

Tuesday: Spiced chickpea stew

2 tbsp olive oil
2 red onions, 1 finely sliced, 1 chopped
2 carrots, peeled and diced
2 garlic cloves, sliced
½ tsp ground allspice
400g tin chopped tomatoes
2 x 400g tins chickpeas
1 vegetable stock cube, made up to 200ml
2 pouches boil-in-the-bag brown rice
250g fresh greens, stems discarded, leaves sliced
125g low-fat natural yogurt, to serve
1 lemon, zested and cut into wedges to serve
15g fresh coriander, chopped

1. Heat 1 tbsp oil in a frying pan over a medium-high heat and fry the sliced onion with a pinch of salt, stirring frequently, for 10-15 mins until turning crispy and golden. Scoop out with a slotted spoon and set aside to drain on kitchen paper.

2. Meanwhile, heat 1 tbsp oil in a saucepan over a medium heat, then add the chopped onion and carrot and fry for 8-10 mins until starting to soften, then stir in the garlic and allspice. Fry for 1 min, then add the tomatoes, chickpeas and stock. Simmer for 10 mins or until the tomatoes have broken down and the sauce has thickened slightly.

3. Meanwhile, cook the rice to pack instructions.

4. Stir the greens into the stew and cook for another 5-8 mins until the greens are tender. Season well, then serve with the rice. Top with yogurt, lemon zest, the crispy onions and coriander. Serve with the lemon wedges for squeezing over.

Thursday: Sticky aubergine rice bowls

2 aubergines, trimmed and cut into 5cm batons
1 tbsp vegetable oil
3cm piece ginger, peeled and finely grated
2 garlic cloves, crushed
125ml teriyaki sauce
2 carrots, peeled and shaved into ribbons with a peeler
3 tbsp distilled vinegar
¼ tsp sugar
2 pouches boil-in-the-bag brown rice
4 spring onions, finely sliced
15g fresh coriander, leaves picked

1. Preheat the oven to gas 6, 200°C, fan 180°C. Toss the aubergine with the oil and roast for 10 mins. Whisk the ginger, garlic and teriyaki sauce in a small bowl, then drizzle over the aubergine. Toss together and roast for another 10-15 mins, stirring halfway through, until sticky and glazed.

2. Meanwhile, put the carrot ribbons in a bowl with the vinegar, sugar and a pinch of salt. Toss well and set aside. Cook the rice to pack instructions.

3. Divide the rice between 4 bowls. Top with the sticky aubergine and a pile of the drained carrot salad. Top with spring onions and coriander to serve.

Friday: Crispy chicken Caesar wraps

750g sweet potatoes, scrubbed and cut into wedges
1 tbsp olive oil
25g caster sugar
50ml distilled vinegar
1 red onion, finely sliced
20 chicken nuggets
4 wholemeal wraps
1 round or iceberg lettuce, leaves torn
10g fresh dill, roughly chopped
4 tbsp reduced-fat Caesar dressing

1. Preheat the oven to gas 7, 220°C, fan 200°C. Toss the wedges with the oil on a baking tray; season. Spread out on the tray and roast for 25 mins until golden and tender.

2. Meanwhile, put the sugar in a heatproof bowl and add 50ml boiling water. Stir to dissolve, then mix in the vinegar, onion, and a pinch of salt. Cover and set aside at room temperature to pickle.

3. When the wedges have been roasting for 10 mins, tip the chicken nuggets onto a separate baking tray and put in the oven on a shelf above the wedges. Cook for 13-15 mins until the nuggets are crispy. Parcel the wraps in a sheet of foil and heat in the bottom of the oven for the last 2-3 mins to warm through.

4. Add some lettuce, 5 chicken nuggets, a few fronds of dill and a scattering of drained pickled onions to each warmed tortilla. Drizzle over the Caesar dressing, then wrap up and serve with the wedges.

Shopping list

Head to Tesco.com for a shopping list where you can buy everything you need for this week here.

4-pack Suntrail Farms lemons
20g pack Tesco fresh dill
30g pack Tesco fresh coriander
2 x 1kg bags Redmere Farms sweet potatoes
1kg pack Redmere Farms red onions
4 x Tesco carrots
1 Tesco leek
500g pack Redmere Farms fresh greens
2 x Tesco aubergines
100g bunch Tesco spring onions
1 iceberg lettuce
1 Tesco garlic bulb
25g piece Tesco root ginger
12-pack Woodside Farms pork sausages
250g pack Tesco salted butter
500g pot Creamfields low-fat natural yogurt
250ml bottle Tesco reduced-fat Caesar dressing
H. W. Nevill’s wholemeal tortilla wraps
2 x 400g tins Tesco chickpeas
400g tin Grower’s Harvest chopped tomatoes
569ml bottle Tesco distilled vinegar
350ml bottle Wicked Kitchen teriyaki sauce
33g jar Tesco ground allspice
500g pack Hearty Food Co. spaghetti
4-pack Tesco boil in the bag brown rice
450g pack Tesco frozen chicken nuggets
250g pack Bay Fishmonger frozen cold water prawns

From the storecupboard: caster sugar, olive oil, vegetable oil, vegetable stock cubes.