Tofu Crumble with Curried Rice: Budget Recipe

/in , , , /by
This recipe costs €1.16 per portion and takes only as long to prepare as it takes the rice to cook. Every brand and type of rice is different, so cook according to package directions. There are three parts to this recipe: boiling the greens, cooking the rice, and making the scramble. Serves 2.

Ingredients:

For the greens:
100g frozen kale
125g (1/4 head) cabbage, chopped small

For the curried rice:
100g brown rice
Water as according to package directions
1 tsp curry powder

For the tofu:
250g tofu
½ onion, chopped
½ yellow pepper, diced
100g mushrooms, sliced
2 cloves garlic, minced
½ tsp turmeric
½ tsp smoked paprika
1 tbsp soy sauce

Directions:

For the greens:
1. Bring a pot of salted water to the boil.
2. Add the cabbage and kale and cook for 5 minutes.

For the rice:
1. Cook the rice according to package directions, adding the curry powder to the water.
2. When the rice is cooked, stir all but a handful of the greens through and keep warm.

For the tofu:
1. Drain the tofu, wrap in a kitchen towel, and place under a plate with some cans or other weights on top to press for about 20 minutes. Alternatively, squeeze as much water from the tofu as possible.
2. Crumble the tofu into small pieces between your finger and thumb, and add to a bowl with the turmeric, paprika, soy sauce, and garlic.
3. Heat a nonstick pan over a medium low heat. Add the onions, peppers, and mushrooms and cook until the mushrooms start to release their juices. Add the tofu mixture and the reserved handful of greens, and cook until warmed through. Season to taste.

Serve the tofu with the green rice.

Carrot and Red Lentil Soup: Budget Recipe

/in , , , /by
This soup costs €0.18 per portion and takes about 20 minutes to prepare. The recipe is very easy, but we’ve written it out in lots of detail in case you’re new to cooking. We’ve used a blender to make it smooth, but it’s equally delicious chunky.

Ingredients (for 2 servings):
1 onion, chopped
2 cloves garlic, minced
1 l vegetable broth*
2 carrots, washed, topped and tailed, and sliced (no need to peel!)
80g red lentils, picked over to make sure there’s no grit
1 tsp mixed herbs
1 tsp smoked paprika

Directions:
1. Heat a stainless steel saucepan over a medium low heat until hot. Reduce the heat slightly, add the onions and keep stirring until the onions start to take on a little colour and release their aroma (about 2 minutes). Turn the heat right down to low before adding the garlic for about 30 seconds.
2. Add the broth, carrots, and red lentils. Crumble the herbs between your finger and thumb, if desired, so that they release more of their fragrance.
3. Raise the heat to high until bubbles start appearing around the sides of the pan. Reduce the heat to low, cover the pan, and simmer for 10 minutes, stirring every 3-4 minutes to make sure the lentils aren’t sticking.
4. Add the smoked paprika, and stir.
5. At this point, you can blend the soup with an immersion (stick) blender or in a jug blender, following the instructions that came with your blender.
6. Serve, and enjoy.

Overnight Oats Bowl: Budget Recipe

/in , , , , /by
This Overnight Oats Bowl cost €0.54 per serving at the time of posting, is very easy to put together, and is almost guaranteed to fill you up until lunchtime.

Serves 2.

Ingredients:
90g rolled oats
Large pinch cinnamon
100ml soy milk (or other all-plant milk)
100ml water
1/4 cup dried fruit
1 apple, chopped
1 banana, sliced
1/2 cup frozen raspberries
1/4 cup peanut butter
2 tbsp flaxseeds, ground

Directions:
1. Mix the oats with the cinnamon. Stir through the soy milk and water, and leave to soak overnight or for at least 15 minutes.
2. Divide between two bowls and serve topped with the rest of the ingredients.