Veggie Enchiladas

Prep time:      20 minutes

Cook time:    1 hour

Cost:              $10-15

Makes:          4-6 servings

This recipe has a lot of protein and vegetables, and is good for having guests over. I based the cost on Thrifty Food’s flyer this week, which has veggie meat, wraps, salsa, and a variety of vegetables on sale.

Ingredients:                                                                          Cost:

-          Veggie ground round                                                        $2       

-          Cottage cheese (optional)                                               $4

-          Tortilla wraps                                                                        $3

-          Salsa                                                                                     $2.50

-          Re-fried beans (optional)                                                  $1.60

-          Olive oil

-          Vegetables (optional)

o   Tomato                                                             $1

o   Onion                                                                $0.50

o   Mushroom                                                        $2.50

o   Red pepper                                                     $1.25

o   Zucchini    

-          Spices (optional)

o   Basil

o   Cumin

o   Paprika

o   Chili powder

o   Salt and Pepper

Cook mushrooms and onions until browned

Add veggie meat and spices

Add other vegetables and cook until soft

Place mixture, salsa, and cheese onto tortilla

What to do:

1.      Preheat oven to 350°C

2.      Cut up vegetables into small pieces

3.      Put large frying pan on medium heat on the stove

4.      Add oil, onions and mushrooms and cook until browned

5.      Add veggie meat and spices

6.      Add other vegetables and cook until soft

7.      Place a large spoonful of mixture onto wrap

8.      Add salsa and cottage cheese and roll up

9.      Do this for all 6 wraps and place into oiled baking pan

10. Top with salsa and cook for about 20-30 minutes

Tofu Chow Mein

Prep time:      20 minutes

Cook time:    45 minutes

Cost:              ~$10

Makes:          2-4 servings

This is a great recipe to make out of any leftover vegetables that are in the fridge. I used chow mein noodles, but you can also use cooked rice. I did get the noodles on sale, but tofu and vegetables are about the same cost each week.

As you cook, add more soy sauce to get the taste you want. The bigger your pan and the more vegetables you add, the more servings it will make! 

Chop vegetables into small pieces

Ingredients:                                                                          Cost:

-          Pack of tofu                                                                         $3       

-          Bag of chow mein noodles                                               $3

-          1 medium onion                                                                  $0.50

-          Other vegetables: (optional)

o   Carrots                                                              $1

o   Mushrooms                                                       $1

o   Broccoli                                                             $1.50

o   Snap peas

o   Cauliflower

o   Garlic

-          Olive oil

-          Soy sauce

-          Teriyaki sauce (optional)

Cook onion, carrot and garlic with oil in pan

Add other vegetables, noodles and tofu and cover

What to do:

1.      Cut up vegetables and half a pack of tofu into small pieces

2.      Put large frying pan on medium heat on the stove

3.      Put a little bit of oil in and add onion, carrot and garlic

4.      Cook until slightly browned

5.      Add other vegetables, tofu and about a 1/3 of the bag of noodles

6.      Add about a ¼ cup of soy sauce and 1 cup of water

7.      Cover, stirring, until noodles and vegetables are soft

Potato Leek Soup

Prep time:     20 minutes

Cook time:   45 minutes – 1 hour

Cost:             ~$10

Makes:         4-6 servings

Not a very difficult recipe, but soup is a great winter meal, and many people don’t cook with leeks very often. You can include other vegetables (I put in parsnips) to add more bulk to this soup.

I bought my vegetables from the Saturday Farmer’s Market in Market Square, which had similar prices to what is on sale at the Market on Yates this week.

 

 Ingredients:                                                                          Cost:

-          6 medium potatoes                                                            $2       

-          2 medium leeks                                                                   $3

-          1 medium onion                                                                  $0.50

-          4 cups of vegetable stock                                                 $4 

-          Other vegetables (optional)           

     o   Parsnip  
     o   Carrot 
     o   Yam

-          Olive oil or butter

-          Spices (optional)

     o   Dill 
     o   Basil 
     o   Cumin 
     o   Paprika 
     o   Salt and Pepper

Leeks:

1. Cut off dark green end of leek where leaves start branching off

2. Cut off white end with roots

3. Cut leek in half lengthwise

4. Wash leek

5. Cut into small pieces

What to do:

1.      Cut up vegetables into small pieces

2.      Put oil or butter in a large pot on medium heat

3.      Place onion and leeks into pot

4.      Cook until onions and leeks are lightly browned

5.      Add 2 cups of water and 4 cups of vegetable stock

6.      Add potatoes, other vegetables and spices

7.      Put lid on pot and let soup come to a hard boil

8.      Turn heat down and allow soup to cook until vegetables are soft, stirring occasionally

9.     Mash the potatoes for thicker soup and serve hot