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Sling a lot of chopped vegetables in a stockpot with enough water to cover and some S&P. Use veggie broth, the liquid from canned vegetables or veggie bouillon cubes if you like them. Be sure to add 1/2 to 1 cup of pearl barley or rolled oats, or a chopped potato or so (skin on!) to thicken it up. I also advocate adding a can of soup beans, liquid and all. Bring to a boil, reduce heat and simmer about 20 minutes until everything is tender and the flavors have married.
Hummus without pita bread: it's yummy straight from a spoon. This is my recipe.
1 can Garbanzo beans
1 Tbsp tahini
1 large garlic clove crushed
3 Tbsp fresh lemon juice or to taste
3 Tbsp roasted walnut oil
salt
black or white pepper
dash of cayenne
Put it all in a food processor; process until smooth.
You can add roasted red peppers, tomato paste, pimento, tomatillo, walnut puree, hot peppers or just about anything else that comes to mind.
Baba Ganoush is essentially the same recipe but with roasted eggplant instead of Garbanzo beans.
Bake a potato -- white or sweet -- then slit it open from stem to stern and douse it with vegetarian chili.
Open, rinse and drain a can of chickpeas. Add 2 small chopped apples, skin on; half a handful of chopped raisins, about the amount in a lunchbox-size serving; a rib or 2 of celery, diced; add a little lemon juice and curry powder as a dressing.
Chop/peel 1/4 fresh pineapple. Toss it with 2 large chopped apples, skin left on; 2 large ribs of celery, sliced into horseshoes; 2 med or 4 small carrots, and 1 med raw beet, smithereened in the food processor or blender. Toss everything together.
I make something similar (Onions, peppers, celery, carrot, spinach, tomatoes, and lentils with chilli powder and tomato sauce) and put it over spaghetti with a sprinkling of fresh cilantro and cheddar cheese, so it's like Cincinnati style chili. It's great when I need something that's actually filling.
Some yummy recipes on here I'm going to be making! Walnut oil in the hummus, genius! One dish I like to make on the cheap is sesame noodles. If you have an Asian foods market nearby to you, pick up some whole wheat noodles, sesame oil, and some sesame seeds. I usually throw in some peas and shredded carrot, green onion and minced garlic. You can even do some mushrooms, bok choy and sprouts in it too, yum! There are a lot of good yet simple recipes online for sesame noodles that you could use as a base and then be creative and use what is in season to augment the recipe.
Some yummy recipes on here I'm going to be making! Walnut oil in the hummus, genius! One dish I like to make on the cheap is sesame noodles. If you have an Asian foods market nearby to you, pick up some whole wheat noodles, sesame oil, and some sesame seeds. I usually throw in some peas and shredded carrot, green onion and minced garlic. You can even do some mushrooms, bok choy and sprouts in it too, yum! There are a lot of good yet simple recipes online for sesame noodles that you could use as a base and then be creative and use what is in season to augment the recipe.
A local grocery chain sells egg-free past ribbons. They cook up so quickly that they are a staple in my kitchen. I use them in this sort of recipe.
I often use an iron skillet or a heavy guage stainless steel frying pan with cover to bring water or vegetable broth from the box to a boil. Sometimes I use a packaged onion or mushroom soup packet to flavor plain water. I add the noodles to just enough liquid to cover them, add some frozen veggies, some oil, and let it reduce. Sometime I may use a little cornstarch if I want it thickened.
You don't have to boil the noodles first then drain them, that is why this is a very fast, very easy meal.
To keep price down, go with dried starch and pulses and frozen veggies. Rice, beans, lentil, bulgur, onions, purple cabbage, and frozen veggies - these plus pasta sauce or other tomatoes make up most of my recipes. They are all cheap, delicious, and healthy. You can make chili, soup, stir fry, various dahls. There are tons of variations. I like Rinaldi sauce for a good combination of flavor and low price. If you use something else, your meal will taste totally different, of course.
Here are some examples of big, nutritious, easy vegan meals for just 2-3 dollars:
chickpeas, spinach, onion, 1/2 jar pasta sauce for a cheap and easy curry
lentils, brown rice, onion, 1 cup mixed veggies, 1/2 jar pasta sauce for lentil soup or curried lentils and rice
red lentil, onion, 1/2 bag mixed veggies, 1/2 jar pasta sauce for a delicious tomato soup or dahl
bulgur, onion, and 1/2 jar pasta sauce for yummy couscous
red lentil, frozen cauliflower, 1/2 jar pasta sauce for yummy curry soup
Last edited by JBPisgah; 02-18-2015 at 04:13 PM..
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For a quick stovetop meal...
