Lentil Latkes

Prep time:    15 minutes

Cook time:   30-45 minutes

Cost:             ~$5

Makes:         2-4 servings

Latkes, or potato pancakes, are a simple recipe, and you can put in different vegetables or spices if you want. They can be eaten on their own, as a snack, or with something else, and taste good with some kind of dip to go with them.

I used dry lentils and white potatoes, but you can use canned lentils if you don't want to cook them. I bought the ingredients from the Market on Yates, as they had green onions on sale, but prices will be similar at most stores.

Ingredients:                                      Cost:                                     

-          1 cup lentils                                      $1

-          2 eggs                                               $2

-          Vegetables (optional)

o   2 medium potatoes      $1

o   1 bunch green onion    $0.50

o   3 cloves of garlic           $0.50

-          Oil

-          Spices (optional)

o   Paprika

o   Turmeric

o   Salt and pepper

What to do:

1.      Chop vegetables into small pieces

2.      In one pot cook potatoes covered on medium heat for 15 minutes until soft

3.      In another pot cook lentils (like rice) boil and then cover on low heat for 15 minutes

4.      When lentil and potatoes are cooled add to green onion, eggs and spices and mix

5.      Spoon onto pan on medium heat with oil

6.      Turn when browned, about 5 minutes, and serve hot

 

 

Spicy Cauliflower and White Bean Soup

Prep time:    15 minutes

Cook time:   30-45 minutes

Cost:              ~$6

Makes:          6 servings

A vegetable-filled soup perfect for the cold weather. Can be kept chunky, or blended. You can also leave this as a vegetable only soup, but adding beans provides protein.

Cauliflower is on sale at the Market on Yates this week, and leek was on sale last week. The rest of the ingredients are usually the same price.

Ingredients:                                       Cost:                                     

-          1 can of white beans                    $1.25

-          Vegetables (optional)

o   1 cauliflower               $2.50

o   1 large leek                 $1                   

o   1 medium onion        $0.50

o   2 medium carrots      $0.50

o   2 sticks of celery         $0.50

o   3 cloves of garlic        $0.50

o   Ginger                           $0.25

-          Fresh herbs (optional)

o   Parsley or basil

-          Spices (optional)

o   Cayenne pepper

o   Cumin

o   Turmeric

o   Salt and pepper

What to do:

1.      Chop vegetables into small pieces

2.      In a pot on medium heat cook onion, carrot, leek and celery until browned

3.      Add all other ingredients, and cover with water and lid

4.      Boil for about 30 minutes until all vegetables are soft

5.      Blend soup (optional) and serve

Veggie Chili

Prep time:   20 minutes

Cook time: 1-1.5 hours

Cost:           $12-15

Makes:       ~10 servings

This is a great meal to make as there’s always leftovers, it is easy to cook, and even though the cook time seems long, it really only needs some stirring after the ingredients are all in. If you don’t want to pre-cook the onions and veggie meat, you can leave out the oil and throw everything in at once.

I used dry beans that I soaked overnight but you can also use canned beans, and then the cooking time isn't as long. Prices are based on sales you can usually get for ingredients.

Ingredients:                                             Cost:

-          4 -6 cans of beans                                 $5

-          1 pack of vegetarian ground round   $3

-          1 large can of tomato sauce               $2

-          Vegetables (optional)

o   1 medium onion                  $1

o   1 small green pepper         $1

o   3 carrots                               $0.50

o   2 sticks of celery                  $0.50

-          Olive oil

-          Spices (optional)

o   Chili powder

o   Curry powder

o   Pepper

o   Dried basil

o   Paprika

o   Cumin

What to do:

1.      Cook cut up vegetables with oil in large pot on medium heat

2.      When browned add veggie meat and spices

3.      Add tomato sauce and beans

4.      Cook for about 1 hour, until beans and vegetables are soft