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01/A LITTLE TASTE OF FORKBOARD

Three dinners. A lighter week.

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This fixed example serves two, with four nights left open. Your own plan is built around your household, tastes, and schedule.

Crispy chickpea bowls with lemon yogurt

Warm spiced chickpeas, fluffy rice, crunchy cucumber, and a bright yogurt spoonful. Serves 2.

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Ingredients

  • 150 g rice (dry)
  • 240 g canned chickpeas, drained
  • 1 cucumber
  • 150 g plain yogurt
  • 1 lemon
  • 1 tbsp olive oil
  • 1 tsp ground cumin
  • 0.25 tsp salt

Let’s cook

  1. Cook the rice in water according to its package instructions, then keep covered.
  2. Drain, rinse, and thoroughly pat dry the chickpeas. Heat the oil in a large skillet over medium-high heat. Add chickpeas and cook for 8–10 minutes, stirring occasionally. Reduce the heat, add cumin and half the salt, and cook for another minute.
  3. Dice the cucumber. Stir the yogurt with the zest and juice of half the lemon and the remaining salt. Cut the other lemon half into wedges.
  4. Divide rice, chickpeas, and cucumber between two bowls. Spoon over the lemon yogurt and serve with the lemon wedges.

One-pot tomato, white bean & spinach orzo

A comforting bowl with white beans for substance and a handful of greens. Serves 2.

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Ingredients

  • 150 g orzo (dry)
  • 240 g canned white beans, drained
  • 400 g canned chopped tomatoes
  • 100 g spinach
  • 2 garlic cloves
  • 1 tbsp olive oil
  • 350 ml vegetable broth
  • 1 tsp dried oregano

Let’s cook

  1. Mince the garlic and rinse the drained white beans. Heat oil in a deep skillet over medium heat. Stir in garlic and oregano for 30 seconds.
  2. Add orzo, tomatoes, and broth. Bring to a simmer and cook uncovered for 10–12 minutes, stirring frequently so the pasta does not stick. Add a splash of water if the pan dries before the orzo is tender.
  3. Stir in white beans and spinach. Cook for 3–4 minutes until the beans are hot and the spinach wilts. Divide between two bowls.

Smoky sweet potato & black bean tacos

Roasted sweet potato, warm black beans, and a crunchy lime slaw. Serves 2.

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Ingredients

  • 400 g sweet potato
  • 240 g canned black beans, drained
  • 6 small corn tortillas
  • 150 g shredded cabbage
  • 1 lime
  • 100 g plain yogurt
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 0.25 tsp salt

Let’s cook

  1. Heat the oven to 220°C / 425°F. Cut the sweet potato into 1.5 cm cubes. Toss with oil, paprika, and half the salt on a baking tray. Roast for 22–27 minutes, turning halfway, until tender.
  2. Toss the cabbage with the juice of half the lime and the remaining salt. Stir the yogurt with the other half of the lime juice.
  3. Rinse the drained black beans. Warm in a small saucepan with two tablespoons of water for 4–5 minutes, stirring until hot throughout. Warm tortillas in a dry skillet for about 20 seconds per side.
  4. Divide sweet potato and beans among the tortillas. Top with cabbage slaw and lime yogurt.

Tuesday, Thursday, Saturday, Sunday: left open for your own plans.