Use up a bag of carrots

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
• Carrots (raw)300g
• White beans (drained)240g
• Onions (raw)100g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)350ml

Method

1. Cut 300g carrots into 5mm dice and 100g onions into 5mm dice. Rinse 160g rice. Heat 15ml olive oil in a fitted-lid pot over medium heat and soften the vegetables for 5 minutes.
2. Stir in the rice, 350ml recipe water, 3g salt and 1g black pepper; check the rice packet liquid ratio first. Bring to a boil, cover and simmer over low heat for 12–18 minutes until rice and carrot are tender. If the rice centre stays firm, add a little boiling processing water and cover for 3 minutes more.
3. Fold in 240g white beans, cover and heat on low for 4–5 minutes until beans steam throughout. Rest off the heat for 5 minutes.
4. Fluff gently from the edges so the white beans stay whole. Divide evenly and serve while hot.
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

• Red lentils (dry)160g
• Carrots (raw)300g
• Onions (raw)100g
• Spinach (raw)100g
• Ground cumin (dry)2g
• Olive oil (raw)15ml
• Salt (dry)3g
• Black pepper (dry)1g
• Recipe water (raw)700ml

Method

1. Rinse 160g red lentils. Cut 300g carrots into 1cm cubes and 100g onions into 5mm dice. Warm 15ml olive oil in a pot over medium heat and soften the vegetables for 5 minutes. Stir in 2g ground cumin for 30 seconds until fragrant; lower heat if it smells toasted sharply.
2. Add the lentils, 700ml recipe water, 3g salt and 1g 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 100g 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.

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

• 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.