Family serving-equivalent week

Ingredients

• Couscous (dry)240g
• Chickpeas (drained)360g
• Zucchini (raw)450g
• Carrots (raw)225g
• Onions (raw)150g
• Olive oil (raw)30ml
• Lemon juice (raw)30ml
• Salt (dry)4.5g
• Black pepper (dry)1.5g
• Recipe water (raw)300ml

Method

1. Cut 450g zucchini into 1cm cubes, 225g carrots into 5mm dice and 150g onions into 5mm dice. Heat 30ml olive oil in a broad pot over medium heat and cook the vegetables for 10–12 minutes, stirring, until carrot pieces are tender. Add a splash of processing water and cover for 2 minutes if carrot stays firm.
2. Add 360g chickpeas, 300ml recipe water, 4.5g salt and 1.5g black pepper. Bring to a simmer for 3–5 minutes until the chickpeas are steaming. Check the couscous packet liquid ratio and record any change to the measured water.
3. Stir in 240g couscous, cover and remove the pot from the heat for 5 minutes. If a grain is still dry in the centre, sprinkle over a little boiling processing water and cover for 2 minutes more.
4. Fluff with a fork, stir in 30ml lemon juice and serve. Loosen the grains gently so the vegetables remain in pieces.
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.

Ingredients

• Eggs (raw)6 pieces
• Potatoes (raw)600g
• Spinach (raw)225g
• Onions (raw)150g
• Olive oil (raw)22.5ml
• Salt (dry)4.5g
• Black pepper (dry)1.5g
• Recipe water (raw)150ml

Method

1. Cut 600g potatoes into 1cm cubes and 150g onions into 5mm dice. Heat 22.5ml olive oil in a deep skillet over medium heat and soften onion for 3 minutes.
2. Add potatoes, 150ml recipe water, 4.5g salt and 1.5g black pepper. Bring to a simmer, cover and reduce to medium-low for 12–18 minutes until a fork enters a potato without resistance. If the pan dries while cubes are firm, add a little processing water. Uncover to evaporate any puddle.
3. Wash 225g spinach, cut into 3cm strips and fold into the potatoes over low heat for 2 minutes until wilted. Make evenly spaced wells. Crack 6 pieces eggs into a separate cup one at a time and slide into the wells.
4. Cover and cook gently for 6–10 minutes until both whites and yolks are firm. If the bottom browns before eggs set, lower the heat and add a spoonful of processing water at the side to create steam. Divide the eggs and vegetables evenly; for fractional eggs, beat the scaled amount first and pour into the wells.
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.

Ingredients

• Rice (dry)240g
• Broccoli (raw)450g
• Black beans (drained)360g
• Lemon juice (raw)30ml
• Olive oil (raw)22.5ml
• Salt (dry)4.5g
• Black pepper (dry)1.5g
• Recipe water (raw)525ml

Method

1. Rinse 240g rice and put in a fitted-lid pot with 525ml recipe water, checking the packet ratio first. Bring to a boil, reduce to low, cover and simmer for 12–15 minutes until most liquid is absorbed but the centre of a grain is still slightly firm.
2. Cut 450g broccoli into 2cm florets and peel thick stems before slicing them 5mm thick. Scatter over the rice, cover and steam for 5–7 minutes until a knife enters the stems easily. If rice is hard and dry, add a splash of boiling processing water before covering again.
3. Fold in 360g black beans, 22.5ml olive oil, 4.5g salt and 1.5g black pepper. Cover over low heat for 3–5 minutes until the beans steam throughout. Rest off the heat for 5 minutes.
4. Stir through 30ml lemon juice and fluff gently without crushing the broccoli. Divide evenly into bowls.
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. 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.

Ingredients

• Plain flour tortillas (cooked)6 pieces
• Chickpeas (drained)360g
• Cabbage (raw)300g
• Carrots (raw)225g
• Plain yogurt (raw)180g
• Lemon juice (raw)30ml
• Olive oil (raw)15ml
• Salt (dry)4.5g
• Black pepper (dry)1.5g

Method

1. Drain 360g chickpeas. Heat 15ml olive oil in a skillet over medium-low heat, add the chickpeas and 4.5g salt, then cook for 5–7 minutes until steaming throughout. Crush a quarter of the beans with a spoon so the filling stays inside the wrap. Add a splash of processing water if they stick.
2. Wash and dry 300g cabbage; shred into 2mm ribbons. Grate 225g carrots coarsely. Stir 180g plain yogurt, 30ml lemon juice and 1.5g black pepper until smooth. Keep the vegetables and sauce cold while the filling heats; check actual yogurt and tortilla labels.
3. Warm 6 pieces plain flour tortillas in a dry skillet over medium heat for 20–30 seconds per side until flexible, or follow the packet. Cover with a clean towel; reduce heat if the edges become brittle.
4. Distribute the warm filling, raw vegetables and yogurt sauce evenly between the tortillas. Fold in the sides and roll firmly. Add the cold sauce only when serving; refrigerate leftover sauce separately and do not reheat it with the filling.
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.

Ingredients

• Red lentils (dry)240g
• Carrots (raw)450g
• Onions (raw)150g
• Spinach (raw)150g
• Ground cumin (dry)3g
• Olive oil (raw)22.5ml
• Salt (dry)4.5g
• Black pepper (dry)1.5g
• Recipe water (raw)1050ml

Method

1. Rinse 240g red lentils. Cut 450g carrots into 1cm cubes and 150g onions into 5mm dice. Warm 22.5ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 3g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
2. Add the lentils, 1050ml recipe water, 4.5g salt and 1.5g 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 150g 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.