Lentils with Courgettes and Miso Dressing

Method

1. First make the miso dressing: whisk all the ingredients together in a small bowl, adding 1–2 tbsp hot water to combine, until smooth (no need to add salt as the miso/soy is already salty). Set aside.
2. Heat a large, wide frying pan (ideally 30cm diameter) over a medium heat. Add the sunflower seeds or pine nuts and toast for a few minutes, tossing or stirring regularly, until they just start to colour. Tip out of the pan onto a plate; set aside. 
3. Add 2 tbsp oil to the pan, then add the onion(s) with a pinch each of salt and pepper. Fry, stirring regularly, for about 10 minutes or until softened and turning golden.
4. Push the onion to one side of the pan, then add another 1 tbsp oil. Throw in the courgettes, season with a little salt and pepper and fry, stirring them regularly, for 7–10 minutes or until well coloured and softened. Mix the onion back into the courgettes towards the end of cooking. 
5. Tip the lentils into the pan and add the garlic and chilli flakes, if using. Cook for about 5 minutes until the lentils are piping hot. 
6. Take it off the heat, then pour in the miso dressing. Stir it in and leave to sit for a minute to just mellow in the heat of the pan.
7. Divide between warmed plates. Add a squeeze of lemon juice to each and sprinkle with the toasted seeds or pine nuts to serve.

Extract taken from High Fibre Heroes by Hugh Fearnley-Whittingstall (Bloomsbury Publishing, Hardback, £26). Photography © Emma Lee.