Three vegetarian lunches
Make three lunches. Couscous contains wheat; yogurt contains milk. For alternatives, use cooked quinoa and a suitable dressing, following their preparation instructions.
🥕 Ingredients
- 180 g dry couscous and the liquid quantity stated on its packet.
- 2 × 400 g cans chickpeas, drained and rinsed.
- 1 cucumber, 2 bell peppers, and 1 lemon.
- 150 g plain yogurt, 1 tbsp olive oil, 1/2 tsp cumin, pepper to taste.
📝 Coordinated preparation
1.
Minutes 0–5: Wash hands and produce. Set out three clean containers. Prepare couscous according to its packet; fluff with a fork when ready.Check preparation after five minutes
05:00
2.
Minutes 5–12: Dice cucumber and peppers. Drain chickpeas. Mix yogurt with lemon juice, oil, cumin, and pepper.3.
Minutes 12–18: Divide couscous, chickpeas, and vegetables equally between containers. Keep dressing separate if preferred.4.
Minutes 18–25: Label the preparation date and refrigerate promptly. Do not leave the batch out to cool for hours; shallow containers help.📝 Storage and serving
Keep at 4°C or below and plan to eat these three lunches over the next three days. Refrigerate perishables within two hours, or one hour above 32°C. Transport with adequate chilling. Discard food left outside safe temperature control too long; smell is not a reliable safety test.
Three portions packed
Preparation date labelled
Dressing packed
Refrigerated promptly
Transport chilling planned
📝 Pack for three actual lunches
Before shopping again, note whether the grain, vegetables, or dressing was left over. Adjust one quantity for the next batch while keeping the stated storage plan.