Portion a four-serving cook and record prompt cooling

1. Rinse 320g red lentils. Cut 600g carrots into 1cm cubes and 200g onions into 5mm dice. Warm 30ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 4g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
2. Add the lentils, 1400ml recipe water, 6g salt and 2g black pepper. Bring to a boil, reduce to low and partly cover for 20–30 minutes, stirring every 5 minutes until the carrots crush under a fork and the lentils are creamy. If it catches, lower the heat and add hot processing water in small amounts; record it.
3. Wash 200g spinach, remove tough stalk ends and roughly chop into 3cm strips. Stir into the hot lentil base and simmer for 2–3 minutes until wilted throughout.
4. Rest off the heat for 2 minutes. Stir once and divide between bowls; loosen with a small splash of hot processing water if it thickens while standing.
5. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 4 servings.

1. Rinse 240g rice and 240g red lentils. Cut 300g carrots into 5mm dice and 200g onions into 5mm dice. Heat 30ml olive oil in a broad pot over medium heat and soften the vegetables for 5 minutes.
2. Add rice, lentils, 800g canned tomatoes, 1400ml recipe water, 6g salt and 2g black pepper. Bring to a boil, partly cover and reduce to a gentle simmer for 25–35 minutes. Stir the bottom every 5 minutes until lentils collapse and rice has no hard centre.
3. If the rice is firm but the liquid is gone, add boiling processing water a little at a time and continue simmering; record the addition. If too soupy once tender, uncover for 3–5 minutes. Rest off the heat for 5 minutes.
4. Stir once and ladle into bowls. The texture should be thick and spoonable, with soft grains rather than separate dry rice.
5. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits. For this planner, refrigerate cooked rice for at most 24 hours or freeze promptly on the preparation day after rapid cooling in shallow containers. This 24-hour rice limit is a conservative product choice, not a USDA-specific rice rule. Reheat the cooked portion evenly to 74°C with a thermometer.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 4 servings.

1. Sort and rinse 320g red lentils. Cut 400g carrots and 400g potatoes into 1cm cubes, 200g onions into 5mm dice and 600g cabbage into 5mm ribbons. Heat 30ml olive oil in a large pot over medium heat and soften onion and carrot for 5 minutes.
2. Add lentils, potatoes and 1800ml recipe water. Bring to a boil, partly cover and simmer over low heat for 20–30 minutes, stirring occasionally, until lentils break down and potatoes are fork-tender. If the base catches, lower the heat and add a little hot processing water.
3. Add cabbage, 6g salt and 2g black pepper; simmer for 5–8 minutes until the thickest cabbage ribs are tender. If it is too thick to ladle, add and record extra processing water.
4. Rest for 2 minutes and serve in warmed bowls. Freeze late-week prep portions promptly in shallow containers on preparation day.
5. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 4 servings.

1. Drain 480g white beans. Mash half with 40ml lemon juice, 6g salt and 2g black pepper; leave the other half whole for texture. The mash should hold together on a spoon rather than run.
2. Heat 20ml olive oil in a skillet over medium-low heat. Add all the mashed and whole beans and cook for 5 minutes, stirring until steaming. If too stiff to spread, stir in a little processing water; if loose, cook uncovered briefly.
3. Wash and dry 400g cabbage, then shred into 2mm ribbons. Grate 300g carrots coarsely. Warm 8 pieces plain flour tortillas in a dry pan for 20–30 seconds on each side until supple; check the actual brand ingredients.
4. Divide the bean filling and raw vegetables evenly between the warm tortillas. Fold in the sides and roll; add the crunchy vegetables just before serving so they stay crisp.
5. The displayed quantities already match your selected servings. For 1 or 2 servings, use a smaller pan and check early; keep the stated cut sizes. For 4 servings use a broad pan or uncrowded trays; for 8 split every ingredient evenly into two 4-serving batches (more if the pan or pot capacity requires it). Keep pans below 80% full and vegetables in one layer when browning. Repeat the cooking and doneness checks for each batch; elapsed time increases for sequential batches. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 4 servings.

1. Sort and rinse 320g red lentils. Cut 300g carrots into 8mm dice and 200g onions into 5mm dice; shred 400g cabbage into 5mm ribbons. Heat 30ml olive oil in a large pot over medium heat. Soften onion and carrot for 5 minutes, stirring; reduce heat if onion starts to scorch.
2. Add the lentils, 800g canned tomatoes and 1600ml recipe water. Bring to a boil, reduce to a gentle simmer and partly cover for 20–30 minutes, stirring the bottom every 5 minutes, until lentils collapse when pressed. If still firm, add a little hot processing water and continue simmering; record added water.
3. Stir in the cabbage, 6g salt and 2g black pepper. Simmer for 5–8 minutes until cabbage ribs are tender. The soup should pour from a ladle; add a little processing water if it has become a paste.
4. Serve the soup with 320g plain bread on the side. If this is a late-week prep dinner, portion and freeze the soup promptly on preparation day; keep the bread separate until the dinner.
5. The displayed quantities already match your selected servings. For 1 serving use a small covered pot and check liquid early; for 2 use the stated method. For 4 or 8 use the planned pot-capacity batches and divide every ingredient proportionally. Keep each pot below 80% full. Maintain a gentle simmer and judge each batch by texture, not by multiplying the cooking time. Serve promptly. Cool any extra cooked food in shallow containers and refrigerate within two hours, or one hour above 32°C. Keep the fridge at 4°C or below. Reheat cooked leftovers evenly to 74°C, checking several places with a food thermometer. Keep raw garnishes and cold yogurt or tahini sauces separate and use them cold within their label limits.

A separate recipe page has its own serving controls. The quantities above already use the workbook’s 4 servings.