Affordable and Nutritious Recipes

Eating well on a budget doesn’t mean sacrificing flavor or nutrition. In a big city, where the cost of living is high, it’s essential to find ways to prepare delicious and healthy meals without breaking the bank. Here are some of our favorite affordable and nutritious recipes that are perfect for frugal city living.

1. Hearty Lentil Soup

Ingredients:

• 1 cup lentils (any variety)
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 5-7 minutes.
2. Add garlic, cumin, and paprika. Cook for another 2 minutes.
3. Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
4. Season with salt and pepper to taste. Serve hot with a slice of whole-grain bread.

2. Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1 cup corn kernels (fresh, canned, or frozen)
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a medium pot, bring quinoa and water (or vegetable broth) to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and water is absorbed. Let cool.
2. In a large bowl, combine cooked quinoa, black beans, bell pepper, red onion, corn, and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.

3. Stuffed Bell Peppers

Ingredients:

• 4 bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked brown rice
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) black beans, rinsed and drained
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked rice, diced tomatoes, black beans, onion, garlic, chili powder, and cumin. Season with salt and pepper to taste.
3. Stuff each bell pepper with the rice mixture and place in a baking dish.
4. Cover with foil and bake for 30 minutes. Remove foil, top with cheese if using, and bake for an additional 10 minutes, or until peppers are tender and cheese is melted.
5. Serve hot.

4. Chickpea and Spinach Curry

Ingredients:

• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tbsp ginger, minced
• 2 tsp curry powder
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 4 cups fresh spinach
• Salt and pepper to taste
• Cooked rice for serving

Instructions:

1. Heat olive oil in a large pan over medium heat. Add onion and sauté until golden brown, about 5-7 minutes.
2. Add garlic, ginger, and curry powder. Cook for another 2 minutes until fragrant.
3. Add chickpeas, diced tomatoes, and coconut milk. Bring to a simmer and cook for 10-15 minutes to allow flavors to meld.
4. Stir in fresh spinach and cook until wilted. Season with salt and pepper to taste.
5. Serve over cooked rice.