Four-serving pantry week

Ingredients

• Couscous (dry)320g
• Chickpeas (drained)480g
• Zucchini (raw)600g
• Carrots (raw)300g
• Onions (raw)200g
• Olive oil (raw)40ml
• Lemon juice (raw)40ml
• Salt (dry)6g
• Black pepper (dry)2g
• Recipe water (raw)400ml

Method

1. For a fresh dinner, cut 600g zucchini, 300g carrots and 200g onions evenly. Heat the oven to 200°C. Toss with 40ml olive oil, two-thirds of the salt and all the pepper. Roast 20–30 minutes, turning halfway, until tender. Use this whole single-dinner batch. For the shared weekly prep path, skip roasting and take the labelled share; reheat evenly to 74°C.
2. Bring 400ml recipe water to a boil, stir in 320g couscous, cover off the heat for about five minutes, then fluff. Confirm the water ratio on your couscous packet; adjust and record it if needed.
3. Warm 480g chickpeas in a small saucepan with 10–20ml extra processing water per two servings until hot throughout. Stir in 40ml lemon juice and the remaining third of the salt.
4. Divide the couscous, chickpeas and this dinner’s entire roast share between the servings. A shared batch has a separately labelled share for the pasta dinner; a fresh single-dinner batch has no reserved half. Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.

Ingredients

• Rice (dry)320g
• Broccoli (raw)600g
• Black beans (drained)480g
• Lemon juice (raw)40ml
• Olive oil (raw)30ml
• Salt (dry)6g
• Black pepper (dry)2g
• Recipe water (raw)700ml

Method

1. Rinse 320g rice. Put in a saucepan with 700ml recipe water and confirm the packet ratio. Cover and simmer twelve to eighteen minutes until nearly tender.
2. Cut 600g broccoli into small florets. Lay over the rice, cover and steam five to seven minutes until tender. Fold in 480g black beans and 30ml olive oil and heat until beans are hot throughout.
3. Season with 40ml lemon juice, 6g salt and 2g black pepper. Rest covered five minutes.
4. Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.

Ingredients

• Pasta (dry)320g
• Canned tomatoes (canned)800g
• Zucchini (raw)600g
• Carrots (raw)300g
• Onions (raw)200g
• Olive oil (raw)40ml
• Salt (dry)6g
• Black pepper (dry)2g
• Recipe water (raw)200ml

Method

1. For a fresh dinner, cut 600g zucchini, 300g carrots and 200g onions; toss with 40ml olive oil, two-thirds of the salt and all the pepper. Roast at 200°C for 20–30 minutes until tender. For the weekly shared path, use only the labelled roast share, within its storage window or from the planned freezer path.
2. Simmer 800g canned tomatoes with 200ml recipe water and the remaining third of the salt for eight to ten minutes. Add the roast share and reheat evenly to 74°C; check with a thermometer. Do not add the component’s seasoning again.
3. Bring about 2L processing water per two servings to a boil in a suitably sized pot. Cook 320g pasta according to its packet, about eight to twelve minutes. Drain and combine with sauce.
4. Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.

Ingredients

• Plain flour tortillas (cooked)8 pieces
• Black beans (drained)480g
• Bell pepper (raw)600g
• Onions (raw)200g
• Carrots (raw)200g
• Lemon juice (raw)40ml
• Olive oil (raw)30ml
• Salt (dry)6g
• Black pepper (dry)2g

Method

1. Dice 600g bell pepper and 200g onions; grate 200g carrots. Heat 30ml olive oil in a skillet. Cook onion and pepper eight to ten minutes until tender.
2. Add 480g black beans, 6g salt and 2g black pepper; heat five minutes until hot throughout. Stir in 40ml lemon juice.
3. Warm 8 pieces plain flour tortillas according to the packet. Fill with the bean mixture and carrot, divide evenly and serve. Check actual tortilla labels.
4. Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.

Ingredients

• Red lentils (dry)320g
• Canned tomatoes (canned)800g
• Carrots (raw)300g
• Onions (raw)200g
• Cabbage (raw)400g
• Plain bread (cooked)320g
• Olive oil (raw)30ml
• Salt (dry)6g
• Black pepper (dry)2g
• Recipe water (raw)1600ml

Method

1. Sort and rinse 320g red lentils. Dice 300g carrots and 200g onions, shred 400g cabbage. Warm 30ml olive oil in a large pot and soften onion and carrot for five minutes.
2. Add lentils, 800g canned tomatoes and 1600ml recipe water. Cover loosely and simmer twenty to thirty minutes until lentils are soft, stirring occasionally. Add water if needed and record the actual amount.
3. Add cabbage, 6g salt and 2g black pepper; simmer five to eight minutes until tender. Serve with 320g plain bread.
4. If made on prep day for late in the week: portion into shallow containers and freeze that day, after prompt cooling. Move to the refrigerator the evening before serving. If still frozen, reheat from frozen on the stove with water as needed, stirring; check several places reach 74°C with a thermometer. Never keep Sunday soup refrigerated until Friday.
5. Divide into the selected number of servings and eat promptly. Store any unexpected leftovers in shallow containers within two hours (one hour above 32°C); refrigerate at 4°C or below. Reheat leftovers evenly to 74°C using a food thermometer.