No-oven stovetop week

Ingredients

• Couscous (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)200ml

Method

1. Cut 300g zucchini into 1cm cubes, 150g carrots into 5mm dice and 100g onions into 5mm dice. Heat 20ml 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 240g chickpeas, 200ml recipe water, 3g salt and 1g 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 160g 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 20ml 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

• 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

• Pasta (dry)160g
• Mushrooms (raw)250g
• Peas (frozen)150g
• Onions (raw)100g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)100ml

Method

1. Wipe 250g mushrooms clean and slice 5mm thick; cut 100g onions into 5mm dice. Heat 15ml olive oil in a broad pot over medium-high heat. Cook onion for 3 minutes, then add mushrooms in one layer and leave for 2 minutes before stirring. Continue for 6–8 minutes until their liquid evaporates and edges brown; use two batches if they pool liquid.
2. Add 150g peas, 100ml recipe water, 3g salt and 1g black pepper. Simmer over medium heat for 5 minutes until peas are tender and the pan holds a little glossy liquid. Scrape browned bits into the sauce; add a splash of processing water if dry.
3. Transfer the sauce to a bowl for one-pot cooking. Boil about 2L processing water per two servings in the pot and add 160g pasta. Cook for the packet time, about 8–12 minutes, until firm but no longer hard; drain and retain a little cooking water.
4. Return the sauce and pasta to the pot. Toss over low heat for 1–2 minutes until hot; add a spoonful of retained water if it sticks together.
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

• Plain flour tortillas (cooked)4 pieces
• Black beans (drained)240g
• Bell pepper (raw)300g
• Onions (raw)100g
• Carrots (raw)100g
• Lemon juice (raw)20ml
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g

Method

1. Cut 300g bell pepper into 1cm squares and 100g onions into 5mm dice. Heat 15ml olive oil in a broad skillet over medium heat and cook onion and pepper for 8–10 minutes until tender and lightly browned. Reduce the heat and add a spoonful of processing water if the edges catch.
2. Add 240g black beans, 3g salt and 1g black pepper; cook for 5 minutes until steaming. Crush a quarter of the beans against the pan to help the filling hold together; reduce uncovered if watery.
3. Grate 100g carrots coarsely. Stir 20ml lemon juice into the hot bean filling. Warm 4 pieces plain flour tortillas in a dry skillet for 20–30 seconds per side until flexible, or follow the packet instructions.
4. Divide the bean filling and raw carrot between the tortillas. Fold the sides in and roll firmly; serve immediately while the carrot is crisp. Check actual tortilla ingredients.
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.