Tomato-excluded 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

• 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

• 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
• White beans (drained)240g
• Cabbage (raw)200g
• Carrots (raw)150g
• Lemon juice (raw)20ml
• Olive oil (raw)10ml
• Salt (dry)3g
• Black pepper (dry)1g

Method

1. Drain 240g white beans. Mash half with 20ml lemon juice, 3g salt and 1g black pepper; leave the other half whole for texture. The mash should hold together on a spoon rather than run.
2. Heat 10ml 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 200g cabbage, then shred into 2mm ribbons. Grate 150g carrots coarsely. Warm 4 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.

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.