No Sunday prep 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

• Eggs (raw)4 pieces
• Potatoes (raw)400g
• Spinach (raw)150g
• Onions (raw)100g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)100ml

Method

1. Cut 400g potatoes into 1cm cubes and 100g onions into 5mm dice. Heat 15ml olive oil in a deep skillet over medium heat and soften onion for 3 minutes.
2. Add potatoes, 100ml recipe water, 3g salt and 1g 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 150g spinach, cut into 3cm strips and fold into the potatoes over low heat for 2 minutes until wilted. Make evenly spaced wells. Crack 4 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

• Pasta (dry)160g
• White beans (drained)240g
• Spinach (raw)200g
• Onions (raw)100g
• Lemon juice (raw)20ml
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)100ml

Method

1. Cut 100g onions into 5mm dice. Heat 15ml olive oil in a saucepan over medium-low heat and soften onion for 5 minutes until translucent, stirring to keep it pale.
2. Add 240g white beans, 100ml recipe water, 3g salt and 1g black pepper. Simmer for 5 minutes until the beans are steaming; crush a few against the pan to lightly thicken the liquid. If it dries out, add a little processing water.
3. For one-pot cooking, transfer the bean base to a bowl. Boil about 2L processing water per two servings in the emptied pot. Cook 160g pasta for the packet time, about 8–12 minutes, until firm but no longer chalky. Drain, retaining a little cooking water.
4. Return the bean base and pasta to the pot. Wash and roughly chop 200g spinach into 3cm strips, then fold in over medium-low heat for 2–3 minutes until wilted. Stir in 20ml lemon juice; add a spoonful of retained pasta water if the sauce is dry.
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
• Chickpeas (drained)240g
• Cabbage (raw)200g
• Carrots (raw)150g
• Plain yogurt (raw)120g
• Lemon juice (raw)20ml
• Olive oil (raw)10ml
• Salt (dry)3g
• Black pepper (dry)1g

Method

1. Drain 240g chickpeas. Heat 10ml olive oil in a skillet over medium-low heat, add the chickpeas and 3g 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 200g cabbage; shred into 2mm ribbons. Grate 150g carrots coarsely. Stir 120g plain yogurt, 20ml lemon juice and 1g black pepper until smooth. Keep the vegetables and sauce cold while the filling heats; check actual yogurt and tortilla labels.
3. Warm 4 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)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.