Cheap and healthy recipe ideas: Chickpea, Cauliflower & Pumpkin Curry

Looking for some low-cost and easy to cook dinner recipes? We’ve got your covered!

Chickpea, Cauliflower & Pumpkin Curry

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• 2 tablespoons olive oil
• 2 onions, diced
• 3 cloves garlic, peeled and diced
• 1/2 pumpkin, peeled and chopped into small cubes
• 1/2 cauliflower, chopped into florets
• 2 tablespoons Garam Masala powder
• 2 cans tinned tomatoes (or 4 cups fresh, roughly chopped)
• 1 can tinned chickpeas (drained and rinsed)
• 1 can coconut milk

METHOD

• In a large fry pan add olive oil, garlic and onions and fry for 3-5 minutes, stirring often.
• Add the Garam Masala. Cook for another 2-4 minutes, stirring well.
• Add tomatoes, pumpkin, cauliflower, chickpeas, coconut milk and 2 cups of water. Simmer on low heat for about 20-30 minutes.
• Serve on steamed rice.

FOOD FACT

• Pumpkin is high in beta-cartotene, lutein, zeaxanthin and C, which can help protect your eyes against vision loss and also can help boost your immune system.

Cheap and healthy recipe ideas: Lentil Casserole

From our Farms to Families Markets to our new school Cooking Classes Program, it’s our mission to ensure all Victorians have access to healthy food. We asked our very own Emma Williams, registered nutritionist and coordinator of our Schools Food Literacy program – some tips to turning fresh produce into an easy, low-waste and low cost meal.

Lentil Casserole

Cooking time: 30 minutes

Serves: 6

INGREDIENTS

• 1 tablespoon olive oil
• 2 garlic cloves, chopped
• 1 onion, diced
• 1 salt-reduced vegetable stock cube
• 2 handfuls grated cheese (tasty or cheddar)
• 2 cans tinned lentils (rinsed & drained)
• 3 tablespoons Kecap Manis
• 3 cups of vegetable (celery, tomatoes, capsicum, mushrooms, eggplant, carrot, zucchini), diced

METHOD

• Preheat oven to 170ºC.
• In a large frying pan add olive oil. Add garlic and onion. Cook for 2-3 mins.
• Add all vegetables, Kecap Manis and stock cube. Cook for 3-5 mins until softened.
• To a casserole/baking dish add lentils and spoon in cooked vegetable mixture. Combine well.
• Flatten down with back of spoon then grate over cheese. Bake in oven for 20 mins until cheese melted. Serve warm with your fav salad.

TIP

• Celery is a great addition to this casserole. By adding celery you will enjoy vitamin K, vitamin C potassium and folate. It is low GI and high in water content (95% water) meaning it supports healthy digestive tract and has a slow, steady effect on your blood sugar.

Cheap and healthy recipe ideas: Mushroom Frittata

Here at Foodbank Victoria, we believe everyone should have access to healthy food. We asked our very own Emma Williams, registered nutritionist and coordinator of our Schools Food Literacy program – some tips to turning fresh produce into an easy, low-waste and low cost meal.

Mushroom Frittata

Cooking time: 30 minutes

Serves: 6

INGREDIENTS

• 1 tablespoon olive oil
• 3 cups mushrooms, roughly chopped
• 2 tablespoons fresh thyme leaves
• 2 teaspoons balsamic vinegar
• 1 cup cheese (feta, ricotta or cottage)
• 6 eggs
• 2 cups spinach (or any leafy greens- kale, beet greens, rocket), chopped

METHOD

• Preheat oven to 180 degrees.
• In a large bowl, whisk eggs. Crumble in cheese. Set aside.
• In a large frypan, heat olive oil and add mushrooms. Cook for 5-7 mins until softened.
• Add balsamic vinegar, spinach and thyme. Continue to stir for 1-2 mins.
• Take off heat at allow to cool for 5mins. Once cooled, combine mushroom mixture to egg mixture.
• Transfer to a small baking dish and cook in oven for 20-30mins.
• Serve warm or cold with your fav salad.

FOOD FACT

• Mushrooms are contain B vitamins, antioxidants, potassium and copper which are important for nervous system function and healthy bones.

Cheap and healthy recipe ideas: Green Fried Rice

Whether you’re looking for a cheap and healthy meal for the entire family, or keen to prep some lunches or dinners for the week ahead, our very own School Food Literacy program coordinator (and registered nutritionist), Emma has you covered!

Green Fried Rice

Cooking time: 15 minutes

Serves: 4

INGREDIENTS

• 1 tablespoon olive oil
• 1 onion, diced
• 1 carrot, finely diced
• 1-2 tablespoons Kecap Manis
• 3 cups green vegetables (broccoli, beans, zucchini, cabbage), finely diced

METHOD

• Cook 1 cup rice (see packet instructions), set aside.
• In a large frypan, add olive oil and onion. Cook for 2-3 minutes.
• Add green vegetables and carrot, cook for 3-4 minutes.
• Add rice and Kecap Manis, stir through until combined.
• Serve & enjoy!

TIP

• Save time by using 2 packets of pre-cooked rice. 1 packet of precooked rice = $1.50.

FOOD FACT

• Green vegetables are a rich source calcium, iron, magnesium, antioxidants and vitamins, particularly vitamins A, C and K. These nutrients are important for nervous system function and may help alleviate stress and promote a good night’s sleep.

Cheap and healthy recipe ideas: Sweet Potato Wedges

Whether you’re looking for a cheap and healthy meal for the entire family, or keen to prep some lunches or dinners for the week ahead, our very own School Food Literacy program coordinator (and registered nutritionist), Emma has you covered!

Sweet Potato Wedges

Cooking time: 40 minutes

Serves: 4

INGREDIENTS

• 3 sweet potatoes
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• 1 teaspoon sweet paprika

METHOD

• Pre-heat oven to 180 degrees.
• Wash and dry sweet potatoes (no need to peel).
• Cut in half, then slice length ways into wedge shaped pieces.
• In a large bowl, add olive oil, sweet paprika and salt. Add sweet potatoes & coat well.
• Place sweet potatoes in a baking tray and cook in oven for 30-40mins until golden brown.
• Serve with herb & garlic yoghurt dip.

Herb & Garlic Yoghurt Dip (optional)

• 2 teaspoons fresh thyme
• ¾ cup Greek yoghurt
• 1 cloves fresh garlic, finely dice
• ½ lemon squeezed

FOOD FACT

• Sweet potatoes contain fibre and antioxidants that contribute to a healthy gut. Also rich in betacarotene and anthocyanins, that may improve eye & skin health.

Cheap and healthy recipe ideas: Cabbage Pancakes

We asked the one and only Simon Toohey, MasterChef finalist, for some low-cost, low-waste nutritious recipe ideas. We love these!

Cabbage Pancakes

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• 200gms flour
• 100mls milk
• 100mls water
• ½ an onion, diced
• ½ cabbage, finely diced
• 2 slices of bacon, diced (optional)
• 100gms Tasty cheese
• pinch of salt and pepper

METHOD

• Chop the bacon up into small pieces. Fry the bacon in some oil until crisp, take out to drain.
• Blend the flour, milk and water together until it is a paint like consistency.
• Chop the cabbage into quarters from the stem then shred 2 of the quarters. Place the cabbage in the batter mixture.
• Chop onions into small rounds and put into the batter mixture.
• Add a big pinch of salt and pepper.
• With the pan on high, add 20ml of oil. Add a ladle of the mixture to the hot pan and cook until one side is golden. Flip the pancake and do the same on the other side.
• Top with tasty cheese, salt and other toppings of your choice.

FOOD FACT

• Cabbage is one of the oldest vegetables in the world and is jam-packed with vitamin c. In fact, one serving of cabbage will provide you with around 85% of your daily required vitamin c intake.

Cheap and healthy recipe ideas: Extreme Veggie Nachos

We love this nutritious take on a delicious all-time favourite!

Extreme Veggie Nachos

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• A splash of oil
• 1/2 onion, chopped
• 1/2 zucchini, chopped
• 1/2 bunch of kale, chopped
• 2 tomatoes, chopped
• 1 tin beans (any kind but kidney beans work best)
• 1tsp cumin powder (optional)
• pinch of salt and pepper
• 50ml water
• 1 packet corn chips
• 100gms tasty cheese (optional)
• 3 spoons sour cream or greek yoghurt

METHOD

• Put the vegetable oil in a pan on medium high, add the onion and cook until brown.
• Add the zucchini and cook for 1 min
• Add the kale and the tomatoes, cumin powder then the beans and water and heat until starting to boil.
• Turn the temperature down to a simmer and cook for 15min stirring occasionally as to stop it sticking to the bottom of the pan.
• Add a big pinch of salt and pepper.
• Place the corn chips on a plate, spoon over the bean mixture, add a sprinkle of cheese and a spoon of sour cream.

TIP

• Want to add an extra touch of nutritional tastiness? Mash an avocado and serve on top.

Cheap and healthy recipe ideas: Rainbow Hommus

We believe everyone should have access to healthy food. We asked our very own Emma Williams, registered nutritionist and coordinator of our Schools Food Literacy program – some tips to turning fresh produce into an easy, low-waste and low cost meal.

Rainbow Hommus

Cooking time: 10 minutes

Serves: 4

INGREDIENTS

• 1 can of chick peas, rinse and drain
• 2 tablespoons tahini
• 1/2 a lemon, juiced
• 1 garlic clove, crushed
• 1/2 teaspoon cumin powder
• Pinch of salt
• 1/3 cup olive oil
• 1/4 cup water
• 4 cups brightly coloured vegetables, sliced

METHOD

• Wash and slice your favourite fresh vegetables (rainbow combination of – celery, red/green/yellow capsicum, radish, carrot, cucumber, sugar snaps, and cherry tomatoes). Assemble on large chopping board.
• Place the chickpeas, water, salt, cumin, tahini paste, garlic and lemon juice in a food processor and process until combined (Can use a stick blender if you don’t have a food processor).
• Place hommus in a bowl, drizzle with extra olive oil and serve with rainbow vegetables.

FOOD FACT

• Each brightly coloured vegetable carries its own set of unique healthy properties and disease fighting chemicals called phytochemicals that help protect cells from damage. Kids will love creating and eating a rainbow!

Cheap and healthy recipe ideas: Leek & Veg Pasta Bake

Whether you’re looking for a cheap and healthy meal for the entire family, or keen to prep some lunches or dinners for the week ahead, our very own School Food Literacy program coordinator (and registered nutritionist), Emma has you covered!

Leek & Veg Pasta Bake

Cooking time: 30 minutes

Serves: 4

INGREDIENTS

• 1 tablespoon olive oil
• 1 leek, thinly sliced
• 3 garlic cloves, diced
• 4 cups vegetables (eggplant, mushrooms, capsicum, carrot, zucchini, tomato), diced
• 1 tablespoon tomato puree or tomato paste
• 2 cans tinned tomatoes
• 1 salt-reduced vegetable stock cub
• 1 cup fresh basil leaves
• 2 small handfuls grated cheese (tasty or cheddar)

METHOD

• Preheat oven to 180.
• Cook 1 packet penne pasta (as per instructions, see packet). Drain and set aside.
• Chop all vegetables into small cubes.
• Heat oil in a frying pan over low heat. Add the leek, garlic and vegetables. Cook for 5-7 mins until vegetables have softened.
• Stir in tomato puree, tinned tomatoes, stock cube and basil.
• Continue to cook on low heat for 10 minutes, stirring occasionally.
• In large baking tray spoon in vegetable sauce and add cooked penne. Combine well.
• Grate cheese on top.
• Bake in oven for 10 minutes until cheese melted.

FOOD FACT

• Leeks contain heart-healthy plant compounds shown to reduce cholesterol, blood pressure, and your overall risk of heart disease. Leeks are a good source of soluble fibre, which benefits ‘good’ bacteria in your gut, reducing inflammation and promotes digestive health.

TIP

• Add mince to create a veggie loaded Bolognese.
• Add tinned legumes to add protein.