Cook At Home Meal Planner 17/10/2022


Autumn has arrived

The nights are getting darker and colder, so we couldn’t resist selecting a few soothing Autumn recipes for this month’s meal planner.


Pumpkin Soup

Start the week with a seasonal soup, because pumpkins are plentiful & Halloween is here!


500g Hokkaido pumpkin
400g Carrots
One Piece of ginger
1 Onion
One Tsp of butter
A Litre of Vegetable broth
300ml Coconut milk
1 Lemon
Soy sauce
Salt & Pepper
Coriander for garnish


  1. Peel and dice the pumpkin, carrots, ginger and onion. Sauté the ingredients, in the butter.
  2. Add the sautéd ingredients to the vegetable broth in a pan and cook until soft, for around 15-20 minutes.
  3. Puree very finely and if necessary press through a sieve.
  4. Stir in the coconut milk then season with salt, pepper, soy sauce and juice from the lemon.
  5. Heat the soup to the desired temperature.
  6. Then serve garnished with coriander leaves.


Moroccan Chicken Tagine & Couscous

(Add tofu instead for a vegetarian option)


165g Couscous
30g Vegetable Bouillon Paste
330ml Water
330g Chicken or tofu (for a vegetarian dish)
165g Garden Peas
400g Tomatoes
1 Lemon
100g Mixed Peppers
165g Chickpeas
65g Carrots
2g Chilli Powder
4g Fresh Coriander


  1. Dice the chicken/tofu then simmer in water & stock until it is cooked through.
  2. Then drain & keep the stock.
  3. Rehydrate the couscous by using the desired amount of stock to pour over, cover & then stand for 5 mins.
  4. Prepare the vegetables as desired.
  5. Mix the chicken, chopped fresh tomatoes, garden peas, mixed peppers, chickpeas, carrots, lemon juice, chilli powder, coriander & oil with the couscous.
  6. Serve and enjoy.


Homemade Beef Pie

(Add Quorn mince instead for a vegetarian option)


265g Plain flour
130g Margarine
40ml Water

330g Minced beef or vegetarian substitute
100g Onions
300ml Water
20g Oats
30g Carrots
20g Gravy granules



  1. Mix the flour & margarine into a breadcrumb consistency.
  2. Slowly add the 40ml water to bind together. Do not over mix.


    1. Grate the carrot and chop the onions.
    2. Dry fry the minced beef and chopped onion until golden brown.
    3. Then drain off any fat into an old tin or plastic container.
    4. Mix in the grated carrots, water and oats then allow to simmer.
    5. Add water to the gravy mix and add to the mixture to thicken.
    6. Allow the mix to cool slightly before putting onto the pastry base.
    7. Line a flan tin with the pastry then add the filling and cover with pastry.
    8. Bake in the oven until the pastry is golden brown.


Salmon Spinach Casserole


500g Salmon fillet
600g Spinach
8 Tomatoes
2 Onions
2 Cloves of garlic
160g Parmesan grated cheese
200ml Cream
4 Tbsp of olive oil
Salt & pepper


  1. Peel the onion and garlic, then cut into small cubes.
  2. Slice the tomatoes. Arrange half of them in a greased casserole dish with one tbsp of olive oil then sprinkle half of the parmesan cheese on top.
  3. Fry the onions and garlic in one tbsp of olive oil, then add the spinach and sauté for a few minutes.
  4. Pour over the cream and let it simmer for around 2 minutes.
  5. Season with salt and pepper.
  6. Spread the spinach mixture over the tomatoes in the casserole dish. Place the salmon over the top and then cover with the remaining tomatoes.
  7. Cook the casserole in a preheated oven at 180 degrees for about 20 minutes.
  8. 5 minutes before the casserole is done, spread the remaining cheese over the top.


Sheet Pan Chicken Fajitas


680g Boneless chicken or vegetarian substitute
3 Bell peppers
1 Onion
One tsp Cumin powder
1/2 tsp Chilli powder
One tsp Garlic powder, or minced garlic
2 tsp Paprika
Salt and pepper to taste
1 tbsp Vegetable oil
8 Flour tortillas, 8 inch
Garnishes – optional
     Lime, wedges
     Fresh cilantro, chopped
     Sour cream


    1. Preheat the oven to 200°C (180°C fan oven) and set aside a large baking sheet.
    2. Slice the onions and bell peppers into 1/2-inch wide pieces.
    3. Cut the chicken into 1/2-inch wide strips.
      Note: You may find it helpful to freeze the chicken for 30 minutes to firm the meat up for easier slicing.
    1. Scatter the chicken, onions and peppers evenly across the baking sheet. Sprinkle cumin, chilli powder, garlic, paprika, salt and pepper on top and drizzle with oil.
    2. Using tongs or two spoons, toss all ingredients on the pan to coat evenly.
    3. Bake for 15 minutes.
    4. Remove from the oven, and use tongs to stir chicken and vegetables. Then slide them one-quarter of the way across the sheet, to make space for the tortillas.
    5. Mop up any excess juices with a paper towel and then add the tortillas to the pan. Return the tray to the oven and bake for 5 more minutes.
    6. Remove the tray from the oven and squeeze an optional fresh lime on top. Serve in tortillas with optional cilantro, sour cream and avocado.

The original recipe post by Happy Foods Tube can be found: here

If you fancy taking a look back at last month’s meal planner, you can find it here. There are plenty of quick and warming recipes suitable for the Autumn season.