Vegan Budget Cooking Series: Tomato Herb Rice & Beans

Vegan Budget Cooking Series

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 $2.93 1660 60
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.

Vegan Budget Cooking Series

Step 1:

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.

Step 2:

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.

Step 3:

Add in the diced tomatoes and brown sugar to the vegetables.  Continue cooking on low until the beans and rice are ready.

Step 4:

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:

Vegan Budget Cooking Series

 

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!

 

 

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