Gluten-ingredient-excluded week

Ingredients

• Rice (dry)160g
• Chickpeas (drained)240g
• Zucchini (raw)300g
• Carrots (raw)150g
• Onions (raw)100g
• Olive oil (raw)20ml
• Lemon juice (raw)20ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)300ml

Method

1. Cut 300g zucchini into 1.5cm cubes, 150g carrots into 5mm dice and 100g onions into 5mm dice. Heat 20ml olive oil in a skillet over medium heat. Cook carrot and onion for 5 minutes, then add zucchini and cook for 6–8 minutes until tender with golden edges. Spread onto two pans if liquid pools.
2. Add 240g chickpeas, 3g salt and 1g black pepper. Cook for 5 minutes, stirring until the chickpeas steam throughout. If the pan is dry, loosen with a little processing water.
3. With two burners, cook this rice while making the topping; on one burner finish the topping first and allow extra time. Rinse 160g rice and cook with 300ml recipe water in a covered saucepan according to the packet ratio. Bring to a boil, then cook on low for 12–18 minutes until tender. Add a little boiling processing water if hard in the centre, then rest off the heat for 5 minutes.
4. Stir 20ml lemon juice through the hot chickpea topping just before serving. Fluff the rice and divide the topping over it.
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

• Rice (dry)160g
• Broccoli (raw)300g
• Black beans (drained)240g
• Lemon juice (raw)20ml
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)350ml

Method

1. Rinse 160g rice and put in a fitted-lid pot with 350ml 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 300g 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 240g black beans, 15ml olive oil, 3g salt and 1g 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 20ml 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

• Potatoes (raw)400g
• Cabbage (raw)300g
• White beans (drained)240g
• Onions (raw)100g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)150ml

Method

1. Cut 400g potatoes into 1cm cubes, 300g cabbage into 5mm ribbons and 100g onions into 5mm dice. Heat 15ml olive oil in a deep skillet over medium heat. Soften onion for 3 minutes without browning.
2. Add potatoes and 150ml recipe water. Bring to a simmer, cover and reduce to medium-low for 12–15 minutes, stirring halfway, until a fork enters the cubes with slight resistance. If liquid disappears while potatoes are firm, add a small splash of processing water and cover again.
3. Add cabbage, 240g white beans, 3g salt and 1g black pepper. Cover for 5–8 minutes until potato centres are fully tender and beans steam throughout. Uncover and cook for 2 minutes if liquid pools in the bottom.
4. Fold gently so the beans stay mostly whole. Spoon onto plates, scraping up the soft onion and pan juices.
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

• Potatoes (raw)400g
• Chickpeas (drained)240g
• Spinach (raw)200g
• Lemon juice (raw)20ml
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)150ml

Method

1. Cut 400g potatoes into 1cm cubes. Heat 15ml olive oil in a deep skillet over medium heat. Add potatoes and 150ml recipe water, bring to a simmer, cover and reduce to medium-low for 15–20 minutes until a fork enters the centres easily. Stir halfway; add a little processing water if dry.
2. Add 240g chickpeas, 3g salt and 1g black pepper. Uncover and cook for 4–5 minutes until the beans steam throughout and excess liquid evaporates, folding gently.
3. Wash 200g spinach, remove tough stalk ends and cut into 3cm strips. Add a handful at a time to the skillet over medium-low heat, turning for 2–3 minutes until wilted.
4. Remove from the heat and stir in 20ml lemon juice. Divide onto plates while the spinach is still bright; if the pan is dry, add a spoonful of processing water before serving.
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)160g
• Cabbage (raw)300g
• Carrots (raw)200g
• Onions (raw)100g
• Potatoes (raw)200g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)900ml

Method

1. Sort and rinse 160g red lentils. Cut 200g carrots and 200g potatoes into 1cm cubes, 100g onions into 5mm dice and 300g cabbage into 5mm ribbons. Heat 15ml olive oil in a large pot over medium heat and soften onion and carrot for 5 minutes.
2. Add lentils, potatoes and 900ml 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, 3g salt and 1g 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.