1. Vegetable Stir-Fry with Rice:
- Ingredients: Mixed vegetables (such as bell peppers, carrots, broccoli, and snap peas), tofu or chicken, soy sauce, garlic, ginger, vegetable oil, cooked rice.
- Instructions: Heat vegetable oil in a pan, add minced garlic and ginger. Stir in the vegetables and cook until tender-crisp. Add tofu or chicken if desired, and cook until cooked through. Season with soy sauce. Serve over cooked rice.
2. Lentil Soup:
- Ingredients: Red or green lentils, onion, carrots, celery, garlic, vegetable broth, diced tomatoes, spices (such as cumin, coriander, paprika), salt, pepper.
- Instructions: Sauté onions, carrots, celery, and garlic in a pot until softened. Add lentils, vegetable broth, diced tomatoes, and spices. Simmer until lentils are tender and flavors are well blended. Season with salt and pepper to taste.
3. Chickpea Salad:
- Ingredients: Canned chickpeas, cucumber, cherry tomatoes, red onion, fresh parsley, lemon juice, olive oil, salt, pepper.
- Instructions: Rinse and drain chickpeas. Chop cucumber, cherry tomatoes, red onion, and parsley. In a bowl, combine chickpeas, vegetables, lemon juice, olive oil, salt, and pepper. Toss to combine. Serve chilled.
4. Baked Sweet Potato with Black Bean Salsa:
- Ingredients: Sweet potatoes, canned black beans, corn, bell pepper, red onion, lime juice, cilantro, cumin, chili powder, salt, pepper.
- Instructions: Preheat oven and bake sweet potatoes until tender. In a bowl, mix black beans, corn, diced bell pepper, diced red onion, lime juice, cilantro, cumin, chili powder, salt, and pepper. Serve the salsa over the baked sweet potatoes.
5. Veggie Omelette:
- Ingredients: Eggs, mixed vegetables (such as spinach, mushrooms, bell peppers, onions), cheese (optional), salt, pepper.
- Instructions: Whisk eggs with salt and pepper. Sauté mixed vegetables in a pan until tender. Pour beaten eggs over the vegetables and cook until set. Add cheese if desired. Fold the omelette and cook until cheese is melted.
6. Rice and beans:
This classic combination is not only cheap but also nutritious. You can cook a big batch of rice and beans and customize it with spices, vegetables, or even some leftover meat.
7. Pasta with tomato sauce:
Pasta is an affordable staple, and you can make a simple and delicious tomato sauce with canned tomatoes, onions, garlic, and herbs. Add some grated cheese on top for extra flavor.
8. Potato hash:
Dice potatoes and cook them with onions, garlic, and any other vegetables you have on hand. You can also add some sausage or bacon if you like. This dish is versatile and filling.
9. Omelets:
Eggs are a low-cost source of protein, and omelets are a versatile way to use them. You can add vegetables, cheese, or leftover meat to create a satisfying meal. Serve it with a side of toast or salad.
10. Baked potatoes:
Potatoes are inexpensive and filling. Baking them in the oven and topping them with ingredients like cheese, sour cream, and chives can make for a satisfying and budget-friendly meal.
11.Veggie quesadillas:
Quesadillas are quick and easy to make. Fill tortillas with cheese and your choice of sautéed vegetables like bell peppers, onions, and zucchini. Cook them on a griddle or in a skillet until the cheese melts and the tortillas are crispy.
12. Chickpea curry:
Canned chickpeas can be transformed into a flavorful curry with the addition of spices, coconut milk, and vegetables. Serve it over rice.
13. Oatmeal:
Oatmeal is a nutritious and inexpensive breakfast option. It can be made by cooking oats with water or milk and can be topped with fruits, nuts, or sweeteners like honey or brown sugar. Oatmeal provides energy and keeps you full for longer.
14. Bread and soup:
A humble meal of bread and soup can be made by pairing a slice of bread with a simple vegetable or bean soup. The soup can be made using inexpensive ingredients like canned vegetables or beans.
15. Potato and cabbage stew:
Saute cabbage, onion, and potatoes. Cook in both with seasoning and herbs. Use bouillon cube or canned chicken or beef broth. Water it down to cut salt. Add some tomato paste, if desired.
