Budget cooking doesn’t mean you have to sacrifice flavor or nutrition. You can make meals that are affordable and filling, while also eating healthy, with a little planning. Here are some tips and recipes that will help you plan your next meal.
1. Smart Shopping for Savings
Smart shopping is the first step to cooking on a tight budget. Here are some tips to make the most of your shopping trips.
- Plan your Meals: Before you go shopping, plan your meals around the ingredients that are already in your home. Stick to your list and avoid impulse purchases.
- Buy Staples in Bulk: Staples such as rice, beans and pasta are cheaper when purchased in bulk. You can use them in many different meals and stretch your dollar.
- Buy Seasonally: Fruits and vegetables in season are cheaper and more flavorful. Pumpkins are cheaper in the fall, and strawberries are more affordable in the summer.
- Select Store Brands: Store brands are typically more affordable and of similar quality than name brands.
- Avoid pre-packaged foods: While convenient, ready-made foods and pre-packaged meals are usually more expensive. You can save money by cooking from scratch and control the ingredients and flavors.
2. Budget Friendly Recipes
These easy, affordable recipes will show you that delicious food doesn’t need to be expensive.
Lentil and Vegetable Soup
This soup is packed with nutrients and only costs a few dollars. Lentils provide a good source of protein, and they cook quickly. They are therefore ideal for quick and inexpensive meals.
Ingredients:
- 1 cup dried lentils (green, brown or both)
- 1 onion, sliced
- 2 carrots, diced
- Celery stalks 2 – chopped
- 3 cloves of minced garlic
- Can of diced tomatos
- 6 cups vegetable broth or water
- Salt, pepper and spices such as cumin or thyme
Instructions:
- Sauté the celery, onion, carrots and garlic in a large pan until they are soft.
- Add the lentils and tomato dices. Add salt, pepper and spices.
- Bring the lentils to a boil and then simmer them for 30-40 min until they are soft.
- Serve with a piece of bread.
Cost of serving: about $1.
Bean and Cheese Quesadillas
The quesadilla is quick, easy to make, and versatile. The beans add protein and the cheese gives it a delicious creamy texture. Serve with salsa and a salad as a meal.
Ingredients:
- Can of black or pinto beans, drained
- 1 cup of shredded cheddar or Monterey Jack cheese
- 4 flour tortillas
- Add chopped tomatoes, cilantro or avocado as toppings.
Instructions:
- A skillet should be heated on medium heat. Spread cheese and beans over one half of a tortilla and place it in the pan.
- The tortilla should be cooked until it is crisp and the cheese has melted, approximately 2-3 minutes per side.
- Serve with salsa and cut into triangles.
Cost of serving: about $1.50.
Vegetable Stir-Fry with Rice
Stir-frys are versatile, inexpensive, and customizable with the vegetables that you find on sale. Rice is a cheap staple that can be flavored with a little sauce.
Ingredients:
- Rice, 1 cup
- Two cups of mixed vegetables, such as bell peppers and broccoli.
- Soy sauce, 2 tablespoons
- One tablespoon of oil
- Optional: sprinkle sesame seeds or sesame seed oil to add flavor
Instructions:
- Follow the instructions on the package to cook your rice.
- Heat oil in a large pan while the rice is cooking. Stir-fry the vegetables for 5 to 7 minutes, until they are crisp-tender.
- Stir well. Serve the vegetables with rice.
Cost of serving: about $1.
Pasta with Garlic and Olive Oil
This Italian classic known as “Aglio e Olio” is flavorful and quick to prepare. It only requires a few ingredients. If you want it hotter, add a sprinkle of crushed red pepper flakes.
Ingredients:
- 8 oz pasta (spaghetti, or any other variety of pasta you like)
- Olive oil 3 tablespoons
- Slice thinly 3-4 cloves or garlic
- Salt, pepper and optional red pepper flakes
- Parmesan cheese, grated (optional).
Instructions:
- Follow the instructions on the package to cook your pasta. Before draining, reserve a cup of pasta water.
- Heat olive oil in a skillet over medium heat. Add the garlic. Sauté until golden brown, but not burnt.
- Add a little pasta water to the oil and garlic, if necessary. Add salt, pepper and red pepper flakes. If desired, top with Parmesan.
Cost of serving: about $1.25.
3. Tips for Success
- Get Creative with Leftovers: Stir-fry from yesterday can be used as a wrap filling today, and leftover rice is easily transformed into fried rice by adding a few ingredients.
- Enjoy Meatless Meals: Meat is expensive. Consider plant-based dishes a few days a week. Lentils are a cheap source of protein, as well as beans, eggs, and tofu.
- Batch cook and freeze: Saving time and money by cooking in bulk. Prepare a large batch of soup or chili, and freeze half to use on a busy day.
- Limit processed foods: Avoid snack and convenience food items that can add up quickly. Whole foods like grains, vegetables and proteins are generally healthier and cheaper to cook.
4. Snacks, Extras and Extras for a Budget
Do you need a snack to keep your energy up? Here are some affordable choices:
- Popcorn buy kernels, and cook it on your stovetop. It is inexpensive and rich in fiber.
- Oatmeal is a versatile breakfast. You can add fruit, honey or nuts to change it up.
- Eggs are inexpensive and rich in protein. You can boil, scramble or make an egg with leftover vegetables.
Conclusion
Budget cooking is an excellent way to save cash without sacrificing quality. Plan your meals, shop wisely and use affordable ingredients to create a variety delicious dishes each week. These recipes are only a guideline. Experiment with new ingredients and flavors for a variety of delicious meals. You can enjoy delicious meals while staying within your budget with a little creativity and basic cooking skills.
