“With the cost of living continually rising and busy schedules becoming the norm, meal planning has become more than just a trend – in fact, it has now become essential for any household, no matter how big or small. Chef Ross Birkin of ANEW Hotel Hilton Pietermaritzburg has become a master in meal prep and extending the longevity of ingredients. After all, as a chef who works in a busy kitchen, the last thing he wants to do when he gets home at night is cook!

Chef Ross shares not only his top tips but a plan on how to turn Sunday cooking into meals for a week and an easy chickpea and lentil casserole recipe.

Your Leftovers Shouldn’t Be an Afterthought

When planning a meal, it's important to consider more than just the immediate dish you're preparing. Focusing solely on one meal increases the likelihood of wastage. When you plan for the entire week, you shift your perspective. You start thinking smartly about using leftovers from one meal to the next to create delicious dishes for the days ahead. Aim to cook bulk items such as roast chicken or mince on a Sunday to save you time during the week.

The Humble Zip-Lock Bag

Properly storing your ingredients is key to preserving their freshness over time. The longevity of your meals depends on how well you prepare and store them in the fridge for the week ahead. Oxidation plays a huge role in the deterioration of food.

Zip-lock bags are perfect for storing large quantities of cooked rice or pasta. After cooling down, portion it into measured quantities and store it in these convenient bags for easy access. If you prefer reusable containers, opt for airtight containers with secure seals and fill them to the brim to maximize the lifespan and freshness of your food.

The Sturdier the Ingredient, the Better

Choose sturdy vegetables like broccoli, cauliflower, and butternut and keep them in their original packaging until you're ready to cook them. Leftover vegetables can easily transform into delicious soups or stir-fries for added texture and taste. Add leftover cauliflower to your morning smoothie for additional vitamins and fiber.

Don’t Turn Up Your Nose at (the Right) Canned Foods

Wisely selected canned foods like whole peeled tomatoes, chickpeas, and lentils are excellent pantry staples. They provide a foundation for creating nutritious meals. An easy yet versatile base recipe Chef Ross loves to do on a weekly basis is a hearty chickpea and lentil casserole. This dish not only satisfies your body's need for specific vegetables and protein, but you can reinvent leftovers by incorporating them into this recipe, creating new flavors each time.

How to Extend Your Sunday Roast to the Rest of the Week

Sunday: Roast two to three chickens, depending on your family size, with ample sturdy vegetables like butternut and broccoli.

Monday: Create the versatile chickpea and lentil casserole dish. Add shredded leftover chicken and serve with the starch of your choice, such as rice.

Tuesday: Make chicken and rice biryani by adding spices and other ingredients to the leftover chicken and rice from the previous night. Prepare fresh vegetables as a side.

Wednesday: Stir fry leftover chicken using whatever vegetables you have, such as carrots, spring onions, green peppers, and red cabbage.

Thursday: When the leftover ingredients are running low, choose a fresh salad or warm pasta dish with whatever you have left from the previous evenings.

Friday: Enjoy a soup day! By this time of the week, the chicken should be long gone. So, use the remaining cooked vegetables to create a hearty vegetable soup. Blend it for a creamy texture. On your way from work, pop by your favorite grocer for pan-fried focaccia, create finger slices, and add them into the oven with melted cheese for an inviting treat.

Chef Ross’ Versatile Chickpea and Lentil Casserole Recipe

Serves 2

Equipment:

• 1 frying pan for cooking the main dish

Ingredients:

• 1 whole onion, finely chopped
• 1 teaspoon olive oil
• 2 tablespoons crushed garlic
• 1 sprig fresh thyme
• 2 whole tomatoes, cut into wedges
• 1 tablespoon tomato paste
• ½ teaspoon salt
• 1 can chickpeas, drained and rinsed
• 1 can brown lentils, drained and rinsed
• 200 ml water
• Fresh Italian parsley, chopped (for garnish), or spring onion, chopped
• Cooked starch or sides (e.g., rice or potatoes) for serving
• 4 cranks of black pepper
• Optional: Leftover shredded chicken (for added protein)

Method:

1. Finely chop the onion.
2. Heat a deep frying pan over medium heat and add one teaspoon of olive oil. Add the chopped onion and cook until it becomes translucent, stirring occasionally to prevent burning. Add the crushed garlic and the fresh sprig of thyme and cook for another minute.
3. Stir in the chopped tomatoes and tomato paste. Continue cooking on medium heat until the tomatoes soften and blend with the paste.
4. Add half a teaspoon of salt, the drained chickpeas, and lentils to the pot. Pour in 200 ml of water and stir until everything is well combined.
5. Reduce the heat to low and allow to simmer for 10 to 15 minutes, stirring occasionally.
6. Optional: If you have leftover shredded chicken, stir it into the casserole during the last 5 minutes of cooking to heat it through.
7. Before serving, stir in the chopped fresh parsley or chopped spring onion.
8. If you have any leftover starch (such as rice or potatoes), mix it into the casserole or heat up and serve on the side.
9. Add freshly ground black pepper.