4 hours ago
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Nearly half of office workers are making packed lunches more regularly than they were a year ago, thanks to the rising cost of buying food on the go, according to new research. Does this mean employees will be lunching on soggy sandwiches and ultra-processed snacks? Apparently not.
The survey, by online supermarket Ocado, found the “packed lunch revival” was, in part, driven by a rise in the number of people opting for more nutritious “lunch bowl” options, often inspired by ideas shared on social media. With this in mind, we asked food writers and chefs how to make the perfect lunch bowl – something to brighten up your break, and keep you feeling satiated until you clock off.
Kimchi tuna crunch bowl
My go-to lunch bowl follows a formula: grains or pulses, something fermented, an easy protein and something fresh and punchy. I often cook a whole packet of quinoa, then freeze it in large ice-cube trays so I can defrost a portion whenever I need it. Otherwise, I’ll use a jar of lentils or beans. Then, I’ll add kraut or kimchi for acidity and crunch, followed by a tin of good-quality fish – I love Ortiz’s tuna in olive oil – or a couple of jammy eggs. A handful of chopped fresh herbs or some pink pickled onions finishes it off.
Rachel Khoo, chef, broadcaster and author of several books including The Smallest Restaurant in Paris
Forgotten-courgette bowl
I love turning a forgotten courgette into a satisfying Turkish-inspired lunch bowl. Soften an onion in olive oil with tomato salça [a rich paste], then add any leftover peppers and tomatoes you have. Add diced courgette, followed by green lentils and vegetable stock, and simmer until tender. Once cooled, finish with lemon juice, pul biber [aleppo pepper] and olive oil. Spoon over leftover rice, bulgur or grains and top with a dollop of yoghurt and chopped dill or mint. It’s easy, nourishing, filling and full of flavour.
Akacan Ağır, head chef at Lokal, London
Panzanella
My favourite lunch bowl is panzanella [a bread salad]. Bread is brilliant here because it absorbs all the dressing and juices, so you can throw it together in the morning and by lunchtime everything has properly melded. It doesn’t have to be the classic tomato version either: I love roasted beetroot, green beans or courgettes, plenty of herbs, then something substantial, such as cheese, eggs or pulses, with a nice sharp dressing. One of my favourite combos is puy lentils, roasted squash, leftover bread and pink pickled onions. It’s colourful, satisfying, travels brilliantly and, crucially, gets better as it sits.
Rachel Morgan, owner of Twelve Triangles, Edinburgh
Miso grain bowl with chilli-crusted salmon
For me, the perfect lunch bowl is full of protein, fibre, good fats and plant variety but, most importantly, it tastes great. I’d start with our miso grain, which includes emmer wheat, pearl barley and marrowfat peas, mixed with lettuce (a combination of red oakleaf, corn salad, cos and sweet gem) for freshness and crunch. Then I add sauerkraut, chicken crackling and shredded carrots with grape mustard for some zest. I dress it with zhoug [a chilli sauce] and tahini for a bit of spiciness, and top with smoked paprika olives and chilli-crusted salmon.
Christian West, founder of Pick Your Own, London
Mung bean glass noodle bowl
You can get lovely sesame paste from Asian supermarkets, which I mix with fish sauce or soy sauce, honey and some bird’s eye chillies. I keep the dressing separate from the noodles until I’m about to eat it, as otherwise it can become claggy. I tend to add edamame beans, beansprouts, tons of finely sliced carrots, cucumber (which I de-seed, so it doesn’t make everything too soggy) and raw courgette. For protein, I’d go for smoked mackerel – or shredded poached chicken, which can be a bit more sociable! Top with crispy shallots or peanuts.
Julie Lin, cookbook author and chef at Tacos Lah, Edinburgh
Soy chicken rice bowl
For me, the perfect lunch bowl is all about getting a good mix of flavours and textures. I’d start with steamed rice, add some roasted or grilled protein – maybe chicken marinated in soy sauce and Shaoxing wine – then pile on seasonal vegetables. I’d finish it with a punchy ginger and spring onion dressing with soy and rice vinegar. You’ve got something comforting, but also fresh and light. I’d suggest keeping the components separate while travelling, then quickly putting it all together when you’re ready to eat.
Fai Choi, research and development chef – UK, at Hakkasan
Chilli-salt tofu rice bowl
I’m a big believer that the rice needs to taste good on its own, so season it properly rather than treating it as something that’s just there to fill the bowl. My go-to is seasoned rice, avocado, miso mayo, mung beans, pickled ginger and furikake [a Japanese condiment with dried seaweed], then chilli-salt tofu on top. My slightly underrated hero is the pickled ginger. It cuts through all the richer flavours and gives the whole thing a bit of a kick. And don’t be shy with the furikake.
Miles Kirby, co-founder and executive head chef at Caravan Restaurants, London and Manchester
Coronation chickpea bowl
For me, feeling satiated after lunch is so important because otherwise I end up having an afternoon crash. I like to do a chickpea riff on coronation chicken with a half yoghurt, half mayo dressing, mixed with finely chopped shallots cooked in mild curry powder. I also add mango chutney or apricot jam for the sweetness. It goes well with sliced grapes and wild rice, and I love to top it with Indian snacks or crispy onions for added indulgence. I mix it all together – it doesn’t look very pretty, but I want every mouthful to have every element of the dish.
Amelia Christie-Miller, founder Bold Bean Co
Prawn noodle bowl
At the start of the week, I’ll usually batch cook some prawns because they’re so versatile and I can create a few dishes out of them without getting bored. For a lunch bowl, I love to pair them with cold soba noodles and a sesame or peanut dressing, topped with something pickled, such as red onion, and something fresh and crunchy, such as cucumber. Finish with crispy chilli oil and a packet of crispy seaweed and you’ve got the best meal deal going – it’s been my go-to for surviving the heat over the summer.
Lawrence Burrows, food to go development chef The Sea, The Sea, London
Beetroot halloumi bowl
I always start with the base: I like a beetroot puree stirred through quinoa. Then add a pulse, such as butter beans or kidney beans. Keep them soft for something comforting, or roast them until crisp for extra texture. Add your vegetables according to the season: fresh, raw salads work beautifully in warmer months, while autumn is perfect for a tray of roasted vegetables. For extra protein, add something with a bit of character, such as salty halloumi. The joy is that it is completely adaptable. Mix and match with what’s in season, what you enjoy and what you already have in the fridge.
Bettina Campolucci Bordi, wellness chef, author and educator
