Can I have your cheapest *healthy* vegetarian meal ideas/recipes
I need ideas for breakfast, lunch, and dinner... but they have to be very cost friendly and they need to be very tasty. I am interested in very healthy ideas/recipes. This is where it gets tricky for me. I want to create healthy vegetarian meals that will fit into my food budget. I've tried for the past 2 months to do this and it isn't working. It's costing us too much money.
This will help me tremendously. Thank you!
__________________
~ Sherrie ~
Loving my 5 sons
Me, 2nd from left, at my 20 year high school reunion and my daredevil son, Keaton, getting stitches in the E.R.....AGAIN!
Some people are like slinkies. Not really good for anything but they bring a smile to your face when pushed down the stairs.
Last edited by freespiritmom : 07-09-2005 at 03:04 PM.
Breakfast:
- pancakes
- toast and jam with a piece of fruit
- oatmeal, add in nuts, raisins, bits of fruit, cinnamon, whatever you've got
- couscous with cinnamon, pinch of nutmeg, brown sugar, raisins
- french toast
- scrambled eggs if you eat them
Lunch:
- peanut butter sandwich, mix it up a bit by changing what you put with the pb - pb and jam, pb and cucumber, pb and banana, pb and honey...
- rye crisps (Wasa or Ryvita) or crackers and cheese
- fruit
- yogurt
- muffins
- carrot sticks
- popcorn
- miso soup (miso, stirred into boiling water, lol. you can add cubed tofu and green onions if you wish. Also good for dinner, with rice.)
Dinner:
- boil some broccoli and/or cauliflower and add ramen noodles in for the last few minutes of cooking. Add seasonings, braggs.
- Cook some brown rice, saute onion and garlic, add black beans, chili style tomatoes, corn if you've got it, let it all simmer together a bit, with some extra cumin/chili powder if you want. Serve over rice or mix the rice in.
- Spaghetti with olive oil and tomatoes and fresh basil from the garden.
- baked potato
- tortillas filled with whatever leftovers you may have - rice + beans, salad, etc.
- saute some onion, garlic, ginger, add in some curry powder and heat for a minute or so. Add in cooked rice, yellow raisins, shredded coconut if you want, and a bit of water or broth. Let simmer together until the flavours are nicely mixed.
- homemade pizza
- stir fried vegetables
- Vegetable soup
Hope those help a bit.
__________________
“All that we are is the result of what we have thought. The mind is everything. What we think we become.” ~ Buddha
Now I just need to find recipes for homemades soups and pizza etc... that are hopefully low in cost. I just can't believe how much I've spent recently trying to feed my family healthier foods. It's outrageous and we can't afford.
I find that a lot of it lies in the spices you use to prepare the food, and the presentation of the food. For example, you can give everyone an apple, or you can cut the apple into cubes, thread it onto a skewer with grapes and serve with a little bowl of yogurt (with maybe a touch of honey or cinnamon in it) to dip, and it instantly feels like a fancier meal, kwim?
Likewise, you can stir fry vegetables with rice, and they can taste wildly different depending on if you cook them with teriyaki flavourings, or curry powder, or italian seasonings.
Soups I like, because I basically just use broth, and add in whatever I've got - beans, pasta or rice or other grains (cooked or uncooked), any chopped veg, and some spices, and it can taste totally different depending on which spices you use. Add a loaf of freshly baked bread or rolls, and it's heavenly.
QUICK PIZZA DOUGH (I have a similar recipe for a bread machine, let me know if you'd rather have that one)
4 – 4 ½ cups flour (half whole wheat, half white works well)
2 pkgs instant yeast (2 Tbsp from container)
2 tsp salt
1 tsp sugar
1 ¾ cups water
2 tsp olive oil
cornmeal for the baking pan
Preheat oven to 500F.
In a bowl combine 3 cups flour, yeast, salt, and sugar. Heat up the 1 ¾ cups water and the oil (can do it in the microwave for 1 minute, but don't let it boil). In the meantime, stir the dry ingredients. Make a hole in the center and then add the water and oil. Mix with wooden spoon. Beat until well mixed. Gradually add enough of the remaining flour to make a soft but not sticky dough. Knead for 8-10 minutes, adding flour as necessary. Divide in 2 if desired (500g each). Cover with plastic wrap and let rest for 10 minutes. Place on 2 baking sheets (baking sheets should be lightly oiled and sprinkled with cornmeal). Stretch and roll it a bit to get it to the sides of the baking sheet. Let it rest while you do the other, then stretch it further to cover the whole baking sheet. Put on toppings (sprinkle olive oil on lightly and rub it in, light sprinkling of cheese, some salsa, and whatever veg or mushrooms on, then top with cheese, drizzle a bit of olive oil on top again). Bake 10 – 14 minutes (check frequently after 10 minutes).
For the tomato sauce layer I like to use salsa, you can also use spaghetti sauce, or crushed tomatoes from a can, or even alfredo sauce or pesto. For toppings I like sliced zucchini, fresh spinach, mushrooms thinly sliced, feta cheese, maybe some red pepper if I've got some. I just throw them all on there raw and they cook in the oven. I've made it with potato slices and soy bacon bits, or if you want to splurge a bit, add olives, and Boca ground or soy pepperoni slices are nice, too. The kids love to help prepare it, and the best part is you can make one large pizza, but have sections with different toppings for each person, or you could make individual pizzas, whatever works for you.
This is my favorite vegetable soup recipe. My kids didn't even realize it didn't have meat.
1 lb of white beans - cooked and drained
1 tbs olive oil
2 onions
2 cloves garlic, pressed or minced tiny
4 carrots
2 celery stalks
4 medium potatoes
28 oz can whole tomatoes, diced
6 cups vegetable broth
1 teaspoon of thyme
Salt and pepper
Heat olive oil in your soup pot; saute onions and garlic until soft. Add carrot, celery and potato, and saute another few minutes. Add tomatoes, beans, and seasoning, and simmer for 5 minutes. Add vegetable broth, simmer for 10 mins and it's done. This is great with fresh bread or rolls, and all of the ingredients are cheap
Quiche is fun too, same dough as the pizza, same ingredients; just take out the tomato sauce and add eggs instead.
Beans are awesome, too, I love to use black beans instead of ground beef for tacos, use the same seasonings you would use in ground beef. Vegetarian refried beans work, too.
I have a list of 28 dinner recipes I put together a year or so ago. All vegie, some vegan, some with ideas on making in a crock pot or options for adding meat. Many can be made and left overs served for lunch or frozen for later dinners. It's basically what we eat & we have always had very low grocery bills. The list includes stir fries, pasta dishes, soups, salads, tofu and lots of other stuff. PM me if your intersted. It's really really long (3 pages) I don't want to post and take up tons of space.
Chole
__________________ 18th century Mama to a exciting 8yr old, SO to a graphic novel guy
Alright, can't say I didn't warn yah. This is gonna be long! It's 6 pages if I print it out.
*note these are "open" recipes. There aren't exact amounts. I usually just use what ever amount I have on hand & fix it to my tastes. Feel free to "fiddle" as my great-grandmother would say*
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28 days of dinner
Black Bean & Sweet Potato Burritos
cook sweet potatoes (on stove or in crock pot)
mash together with a can or 2 of black beans
add in some cooked onion, garlic & chili pepper (optional)
spice with cumin, coriander, chili powder & salt & pepper
use as filling in whole wheat tortillas
add shredded cheese (optional)
back for a few minutes at 350
serve with sour cream & salsa
Spaghetti with Zucchini & Lemon
sauté some thinly sliced zucchini
add some minced rosemary
squeeze over a bit of lemon juice
toss with cooked spaghetti noodles
Baked Thai Style Tofu
marinate extra firm tofu & a sliced red pepper with soy sauce, sesame oil, olive or canola oil, minced ginger & garlic & red pepper flakes (optional)
bake at 450 for about 15 minutes
mix peanut butter, lime or lemon juice, scallion or onion, basil & mint together
spoon over tofu after cooking & before eating.
Roasted Tofu with Cilantro Pesto
mix cilantro, olive oil, almonds & garlic in a blender or food processor to pesto consistency
marinate pressed tofu in pesto
bake at 450 for about 15 minutes
add more pesto for extra taste
Asian Slaw Salad
mix 1 packet of Italian dressing with ½ Cup sugar & 2 TB soy sauce
pour over broccoli slaw (or coleslaw blend), green onions, sunflower kernels, sliced almonds & 2 crushed packages of ramen noodles (minus the seasoning packets)
Sweet Potato & Corn Chowder
simmer onion, garlic & chili in vegie stock
combine cumin & splash of stock & add
add sweet potato, more stock & simmer
add bell pepper & frozen corn, simmer
puree ½ the soup & reheat
to make in a crock-pot
mix all except corn & red pepper
cook until potatoes are tender
add corn & pepper, heat & puree.
Black Beans and Rice
I make this just like red beans & rice. You could do it that way as well.
Sauté onion, green pepper, celery & garlic
Add a few cans of black beans (or red beans) & sliced carrots
add water if needed
cook until carrots & beans are tender
serve over rice
can add cooked ham (optional)
to make in crock pot
add extra water as needed or use broth for more flavor
Black Eyed Pea & Spinach Soup
sauté onion is a bit of vegetable broth
add fresh spinach & cook until wilted
add 2 cans of black eyes peas, pepper & cayenne
puree some of the mixture, leave the rest whole
simmer & serve
to make in crock pot
mix canned beans & onion with broth & heat
top with spinach, cover and steam until wilted
puree ½ soup
serve
Spinach Quiche
whisk up eggs or egg substitute
pour into pie shell
add in wilted spinach
add cooked bacon (optional)
bake at 350 until eggs have set
Mushroom, Fresh Tomato & Spinach Pizza
crust: 3 C flour, 1 Tb baking powder, salt, 12oz can beer, olive oil.
Mix together.
Kneed dough with more flour.
Shape into rounds
Top with chopped mushrooms, chopped tomato, frozen/steamed spinach, shreaded cheese & minced garlic.
Bake at 450 till cooked
Tomato Bread Stew
sauté onion & garlic
add chopped tomatoes (good with different colors)
cook until stew like
add a splash of balsamic vinegar & red pepper flakes
toast bread topped with shredded parmesan cheese
spoon stew over bread & top with fresh basil
Spicy Thai Peanut Noodles
mix peanut butter, soy sauce, tomato sauce, lime, brown sugar, chili paste (optional), oil & sautéed garlic.
Pour onto cooked soba noodles
Toss in peanuts, scallions or onions, red pepper & snow peas
Pot Stickers
cook ginger & onion is sesame oil
add 5 spice powder & mushrooms & cook for another minute
add sliced carrot, leeks & scallions
add a splash of sherry or red wine vinegar
add soy sauce
Can add cooked pork (optional)
Fill pot sticker wrappers or egg roll wrappers with filling
Moisten edge with water to seal wrappers.
Heat oil in fry pan
Cook potstickers until bottom in browned, shaking pan once
Carefully add 1 cup of water
Quickly cover & cook about 5 minutes or until all water is gone & bottoms are very brown
Serve with soy sauce & a side of fried rice
Three Bean Chili
sauté garlic & onions
mix in red beans, black beans, chickpeas, a can of crushed tomato & some chopped tomato.
Spice with chili powder, cumin, coriander & red pepper flakes.
Cook until heated
Great with corn bread
Vegetable Lasagna
My grandmother in law liked this enough that she has asked for the recipe!
mix 1 container cottage cheese, 1 block of soft tofu, 1 container ricotta cheese & cooked spinach
layer un-cooked lasagna noodles, cheese mixture, mushrooms, shredded cheese & tomato sauce.
Top with shredded cheese
Bake for 1 hour at 350 (or microwave covered on high for 15 minutes)
Let sit a bit before eating
Caesar Salad & Crusty Bread
If you need a recipe for this you need more help than I can give you!
Avocado & Sprout Rollup Sandwiches
Spread hummus or ranch dressing on whole wheat tortilla
Roll around sliced avocado, radish sprouts & baby spinach leaves
enjoy
Abby's Indian Curry
My friend created this recipe for me out of what was left in our pantry & freezer one spring when things were particularly tight. Now I actually don’t mind running out of food.
Sauté onion, garlic & sliced carrots
Add what ever vegis are around your house (potato, cauliflower, frozen green beans, sliced mushrooms, broccoli etc)
Add curry powder, cumin, turmeric & cayenne
Cook about 5 minutes
Add 1 can coconut milk & simmer until potatoes are cooked.
Stir in peas & soy sauce
Cook on high until it thickens
Or use cornstarch & water to thicken
You can also toss in chickpeas or other beans
Serve with rice
Raw-violi
mix cashew butter, sautéed onion, lemon juice, basil, thyme & nutritional yeast
thinly slice zucchini or radishes
rub one slice with of zucchini with olive oil & lemon juice
put cashew butter mix in the center of vegetable slice & top with another slice.
Press to seal
Top with chopped tomatoes & fresh basil
Moroccan Vegetable Stew
sauté sliced leek
add tomato paste & cook a few minutes
add sliced carrots, chopped tomatoes, red pepper flakes, cinnamon, ginger & simmer for about 5 minutes
add 1 can of chickpeas, 1 ¾ cups water
simmer until carrots are tender
add fresh peas & fresh spinach
cook until spinach is wilted
pour over a mound of couscous
to make in crock pot
combine all except peas and spinach
cook until carrots & chickpeas are tender
add peas
cook until heated
top with spinach & let steam
serve over couscous
Red Lentil Soup
cook red lentils in vegetable broth with sliced carrots
add in sautéed onion & garlic
puree until smooth (add more broth if needed)
spice with cumin & coriander
can add cooked ham (optional)
Sweet & Sour Stir Fry
Another pantry cleaner from my friend Abby.
Stir fry onion & carrot & green pepper in mix of oil & sesame oil (or add sesame seeds)
Mix ketchup, sherry (or hot water & vinegar, or bouillon or vegetable stock, or red wine vinegar), sugar, vinegar & soy sauce.
Mix juice from a can of pineapple with cornstarch to a paste, add the rest of the juice & add to the ketchup mixture.
simmer ketchup mixture to thicken
pour over stir fried vegetables
add pineapple chunks & toasted almonds
Tofu Enchiladas
chop extra firm tofu
mix with chopped onion & chopped green pepper
roll in whole wheat tortillas
pour over 1 can of salsa
top with shredded cheese
bake at 350 for maybe 30 minutes
serve with sour cream & salsa
Minestra di Pasta e Ceci (Pasta With Chickpeas)
sauté garlic & rosemary in olive oil
puree ½ can chickpeas,
mix with whole chickpeas & 1 cup water
add to tomato sauce
add garlic & rosemary to sauce
serve over fettuccine
Potato Soup
boil & mash some potatoes
add some sautéed garlic
thin with milk
heat till warm
spice with thyme or rosemary
Can add cooked bacon (optional)
Can add wilted kale (yummy)
to make in crock pot
use crock pot to cook potatoes
add spices near the end
pile kale on top of soup & replace lid
let Kale wilt before stirring into soup
**Kahri
this is a canned soup that we pick up in the Indian section of our grocery store. Add water to it & some frozen peas. Spoon it over rice. It’s a buttermilk dumpling soup but I can’t find a recipe to save my soul. To bad too because it’s really, really good. I try to always have a can on hand for emergencies.
Red Onion Frittata
sauté onion & red pepper than cover & cook until soft & brown
add thinly sliced zucchini & sauté more
beat together lots of eggs & a bit of parmesan cheese
mix eggs & vegetables
cook like an omelet
when it’s about 75% cooked slip under the broiler until finished
Black Bean Soup
This is the soup that won my grandfather in law over all those years ago.
sauté onion, garlic & green chili
add a few cans of black beans & some vegetable broth
add in cumin, coriander & oregano
puree half the mixture, adding extra stock if needed
heat & serve
can add cooked ham (optional)
Apple Slaw
Blend soft tofu, rice wine vinegar, lemon juice, dijon mustard into dressing
Add sucant (optional) and pinch of salt.
Combine diced apples, sliced red & green cabbage, sliced carrots, minced celery & sliced green onion
Pour dressing over vegatables
Chil & serve
Oh my gosh, Chole, you cook and eat just like we do. Some of those are very similar to things we already eat, some we're going to have to try. Mmmm. Thanks! The pizza dough with beer is a clever idea.
For dinner tonight we had soup- a package of chopped raw frozenn spinach, can of diced tomatoes, 1 clove garlic, a couple sprigs of parsley and a good slice of red onion and a carton of veggie broth, and half a can of garbanzo beans. Whirl in the vitamix until hot and then pour- sprinkle with frozen peas and corn. Yum
__________________
Marisa
Mommy to
Elijah
Marin and Camille
fry COLD rice (any amt) in water or oil. Add some frozen carrots/peas (I buy mixed in the freezer section, so much faster and cheap!). Saute a bit more. Add a few dashes of soy sauce or tamari. A garlic clove and pepper, or ginger, or whatever spice you prefer. You can add an egg if you aren't vegan.
This is so easy, so cheap, and my kids gobble it up and can't tell when I use brown rice.
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