Last time I shared our family’s favourite meal (Pad Thai) but today I will share our most economical meal. I really love this one because it’s not only great tasting and has so much protein, but it’s super inexpensive to make.
I got the idea from this recipe on BudgetBytes. But like everything we make I always adjust it to our taste and try to make it as efficient as possible.
Here are the ingredients I used:
|Ingredients||Cost||Calories||Protein (g)||Where did I buy it?|
|2 tbsp canola oil||$0.08||80||0||Food Basics|
|1 onion (chopped)||$0.20||132||1||Walmart|
|6 garlic cloves (chopped)||$0.20||26||1.2||Walmart|
|1/2 tsp oregano||$0.04||0||0||Bulk Barn|
|1/2 tsp basil||$0.03||0||0||Bulk Barn|
|1/2 tsp thyme||$0.04||0||0||Bulk Barn|
|1/2 tsp of crushed peppers||$0.02||0||0||Bulk Barn|
|1/2 tsp of garlic powder||$0.02||0||0||Bulk Barn|
|1/2 can of tomato diced||$0.50||96||6.4||Walmart (Great Value)|
|1/2 tbsp of brown sugar||$0.02||26||0||Bulk Barn|
|2 cups of chopped kale||$0.57||15||2||Walmart|
|3/4 cup of dried black beans||$0.42||435||31.5||Walmart (Great Value)|
|1 cup of brown rice||$0.40||680||16||Walmart|
|3 tbsp of vegetable stock mixed with 3 cups of water||$0.40||170||1.5||Bulk Barn|
|TOTAL per serving||$0.73||415||15|
*Note: The spices do have a very small amount of calories and protein but it is negligible so I don’t bother counting them.
Boil the black beans for about 45 minutes until they are pretty soft. At the same time cook the brown rice in water for about 30 minutes.
Heat the oil in a large skillet. Add in all the spices to the pan while it’s heating. Once the pan is hot, toss in the onions, kale and garlic. Let cook for 5 minutes.
Add in the diced tomatoes and brown sugar to the vegetables. Continue cooking on low until the beans and rice are ready.
Mix the 3 tbsp of vegetable stock with 3 cups of water. Add broth, beans, and rice to the skillet. Once the mixture is boiling, reduce the heat and simmer for another 5-1o minutes. Enjoy!
Here is what my finished recipe looks like:
So some of the main differences I adopted in this recipe is using Kale instead of spinach however if spinach is on sale or we have too much in the fridge, I will use it. I also use black beans but you can use any bean you like. Sometimes I use adzuki beans instead. I skip the tomato paste because I find we don’t need it. Lastly the biggest savings I incorporate is buying vegetable stock at Bulk Barn and mixing it with water instead of buying pre made vegetable broth.
And there you have it. A meal for under $3 with at least 15g of protein per serving!