Meal prep in 1 h 30: 5 quick dishes for the week

One pair of hands, 4 burners and an oven: while something simmers, your hands move on to the next thing.

1. 1

   2:00 PM · Counter

   6 min

   Wash, peel and chop: 300 g potatoes (red lentil soup), 2 red bell peppers (couscous skillet).

   Red lentil soupBeef merguez

   Done
2. 2

   2:06 PM · Counter

   11 min

   Slice: 3 and a half onions (chickpea curry, red lentil soup, couscous skillet, Cantonese fried rice), 2 cloves garlic (whole wheat pasta, chickpea curry).

   Chickpea curryRed lentil soupBeef merguezCantonese fried riceWhole wheat pasta

   Done
3. 3

   2:17 PM · Counter

   6 min

   Wash, peel and chop: 150 g fresh spinach (whole wheat pasta), 280 g carrots (red lentil soup, Cantonese fried rice).

   Whole wheat pastaRed lentil soupCantonese fried rice

   Done
4. 4

   2:23 PM · Stove

   2 min

   In the large sauté pan, heat 1 tbsp olive oil over medium heat.

   Chickpea curry

   Done
5. 5

   2:23 PM · Stove

   3 min

   In the large skillet, cook the sliced onion in 1 tbsp olive oil over medium heat.

   Red lentil soup

   Done
6. 6

   2:25 PM · Stove

   3 min

   Cook 1 sliced onion and 1 sliced garlic clove in the large sauté pan for 3 min.

   Chickpea curry

   Done
7. 7

   2:26 PM · Stove

   2 min

   Add the chopped carrots and potatoes to the large skillet, and stir for 2 min.

   Red lentil soup

   Done
8. 8

   2:28 PM · Stove

   1 min

   Add 0.5 tsp curry powder, and stir for 1 min in the large sauté pan.

   Chickpea curry

   Done
9. 9

   2:28 PM · Stove

   5 min

   Pour 1 L vegetable broth and the 160 g red lentils into the large skillet, and bring to a boil.

   Red lentil soup

   Done
10. 10

    2:29 PM · Stove

    2 min

    In the stockpot, heat 1 tbsp olive oil over medium heat.

    Beef merguez

    Done
11. 11

    2:31 PM · Stove

    5 min

    Add the 4 beef merguez to the stockpot and brown them for 5 min, turning them.

    Beef merguez

    Done
12. 12

    2:33 PM · Stove

    5 min

    Heat 1 liter of water in the Dutch oven over high heat.

    Whole wheat pasta

    Done
13. 13

    2:33 PM · Stove

    15 min

    Lower the heat, cover the large skillet and let simmer 15 min.

    Red lentil soup

    Done
14. 14

    2:36 PM · Stove

    5 min

    Add 100 g sliced onion and the chopped bell peppers to the stockpot, and cook 5 min.

    Beef merguez

    Done
15. 15

    2:38 PM · Stove

    10 min

    Drop the red lentils into the boiling water in the Dutch oven, cover and cook 10 min over low heat.

    Whole wheat pasta

    Done
16. 16

    2:38 PM · Stove

    2 min

    Heat 1 tbsp sunflower oil in the large saucepan over medium heat.

    Cantonese fried rice

    Done
17. 17

    2:40 PM · Stove

    5 min

    Cook 40 g sliced onion and 80 g chopped carrot in the large saucepan for 5 min, stirring.

    Cantonese fried rice

    Done
18. 18

    2:41 PM · Stove

    2 min

    Stir in 100 g crushed tomatoes and 0.5 tsp paprika, and add salt and pepper to taste. Mix.

    Beef merguez

    Done
19. 19

    2:43 PM · Stove

    10 min

    Cover the stockpot and let simmer over low heat for 10 min.

    Beef merguez

    Done
20. 20

    2:45 PM · Stove

    2 min

    Add 100 g frozen peas and 1 pinch of salt to the large saucepan, and stir for 2 min.

    Cantonese fried rice

    Done
21. 21

    2:47 PM · Counter

    1 min

    Stir 400 g drained chickpeas and 100 ml coconut milk into the large sauté pan, and mix.

    Chickpea curry

    Done
22. 22

    2:48 PM · Stove

    15 min

    Bring to a boil, then let simmer covered for 15 min in the large sauté pan.

    Chickpea curry

    Done
23. 23

    2:48 PM · Counter

    2 min

    In a bowl, mix the crème fraîche with the sliced garlic, salt and pepper.

    Whole wheat pasta

    Done
24. 24

    2:50 PM · Counter

    3 min

    Crack 2 eggs into a bowl and beat them with 1 pinch of pepper and 1 tbsp soy sauce.

    Cantonese fried rice

    Done
25. 25

    2:53 PM · Counter

    3 min

    On the counter, blend the contents of the large skillet until smooth.

    Red lentil soup

    Done
26. 26

    2:56 PM · Stove

    3 min

    Drain the lentils, put them back in the Dutch oven with the chopped spinach and the olive oil, stir and cook 3 min over medium heat.

    Whole wheat pasta

    Done
27. 27

    2:56 PM · Stove

    3 min

    Pour the beaten eggs into the large saucepan and stir over low heat until cooked (3 min).

    Cantonese fried rice

    Done
28. 28

    2:59 PM · Stove

    2 min

    Stir the cream and garlic mixture into the Dutch oven and let simmer 2 min over low heat.

    Whole wheat pasta

    Done
29. 29

    3:01 PM · Counter

    3 min

    Take the merguez out of the stockpot, slice them into rounds and put them back in the skillet mix.

    Beef merguez

    Done
30. 30

    3:04 PM · Counter

    1 min

    Taste and adjust with a pinch of salt and pepper if needed.

    Red lentil soup

    Done
31. 31

    3:05 PM · Counter

    1 min

    Add 1 pinch of salt and 1 pinch of pepper, and stir in the large sauté pan.

    Chickpea curry

    Done
32. 32

    3:06 PM · Rest

    20 min

    Let cool 20 min at most, then split into shallow containers and put them away: whole wheat pasta and chickpea curry in the fridge, and Cantonese fried rice, couscous skillet and red lentil soup in the freezer.

    Cantonese fried riceWhole wheat pastaBeef merguezRed lentil soupChickpea curry

    Done