Chana Masala

Prep time:    20 minutes

Cook time:  40 minutes

Cost:            ~$5

Makes:        4 servings

Chana Masala is an Indian chickpea dish. It doesn’t need a lot of ingredients and can be served over rice or couscous. I served it with a side of sliced cucumbers and naan bread.

I based the prices on Thrifty Foods’ sales, which had most of the ingredients on for great prices. The jalapeno peppers add a nice spicy taste to the meal, but don’t include it if you don’t like spice.

Ingredients:                                               Cost:                                    

-          1 can of chickpeas                          $1       

-          Oil

-          Vegetables (optional)

o   1 medium onion                                    $0.50

o   ½ can of diced tomatoes                    $1

o   3 cloves of garlic                                   $0.50

o   Ginger                                                    $0.50

o   Jalapeno pepper                                 $0.15

-          Cilantro                                             $1

-          Cucumber (optional)                      $1

-          Spices (optional)

o   Cumin

o   Paprika

o   Turmeric

o   Garam masala

o   Coriander 

What to do:

1.      Cut up vegetables and cilantro

2.      In pan on medium heat cook onion, garlic and ginger until browned

3.      Add chickpeas, tomatoes, jalapeno pepper, cilantro and spices

4.      Make sure there is enough water in pan, turn heat down, and cover

5.      Cook for about 30 minutes with lid on

6.      Take lid off and cook for another 5 minutes until liquid is gone

Sweet Potato Dumplings

Prep time:    30 minutes

Cook time:  1-1.5 hours

Cost:            ~$8

Makes:        4 servings

This recipe may seem like it takes a long time, but you can put the yams in the oven to bake and walk away from them. I cooked mushroom and onion to have with the dumplings, but you could also use leeks or kale, or they can be eaten sweet with maple syrup.

The dumplings are easy to make and only need a few ingredients. Add more flour if you find the mix is still sticky.

Ingredients:                                                 Cost:                                     

-          2 medium yams                                          $2.50 

-          Oil

-          1 egg                                                            $2

-          2 cups of flour

-          Vegetables (optional)

o   1 medium onion                       $0.50

o   8 mushrooms                             $2

o   2 cloves of garlic                      $0.50

-          Spices

o   Cinnamon

o   Nutmeg

o   Cayenne

o   Paprika

o   Salt

o   Pepper

What to do:

1.      Preheat oven to 400°C

2.      Wash and poke holes in yams and bake for 45 minutes, or until knife can go through yam

3.      Cut mushroom, onion and garlic into small pieces

4.      Cook vegetables in pan until almost browned

5.      Fill a large pot with water and salt and boil

6.      Mash yams and mix in egg, flour, and a little cinnamon and/or nutmeg

7.      Place yam mix on floured surface and roll out

8.      Cut into small pieces and roll into balls

9.      Put about half of the dumplings into pot of boiling water

10.  Stir carefully and cook about 5 minutes until dumplings float

11.  Put cooked dumplings into strainer and cook remaining dumplings

12.  When all dumplings are done add them to pan with vegetables

13.  Mix in cayenne and/or paprika, and cook for about 5 minutes  

Lentil and Walnut Fritters

Prep time:     20 minutes

Cook time:   30 minutes

Cost:             $8-10

Makes:         4 servings

You can eat these fritters on their own (with a side of baked cauliflower), or on a bun as a lentil burger. Make sure to use canned lentils, and you can cut or crumble up old bread from your freezer for the breadcrumbs. 

I based the prices on sales from last week, but walnuts are still on sale at Thrifty Foods, and the other prices should be similar to below.

Ingredients:                                               Cost:                                     

-          1 can of lentils                                           $1.50

-          1 ½ cups of walnuts                                  $2                   

-          Oil

-          2 eggs                                                         $2

-          2 cups breadcrumbs

-          Vegetables (optional)

o   1 medium onion                     $0.50

o   Broccoli                                    $1

o   1 carrot                                    $0.50

o   2 cloves of garlic                    $0.50

-          Spices

o   Cumin

o   Cayenne

o   Curry

o   Basil

o   Pepper

Cut vegetables into small pieces

 

Mix breadcrumbs, lentils, eggs and spices

Cook vegetables and add to lentil mix

Cook fritters in pan until browned

What to do:

1.      Cut vegetables and bread into small pieces

2.      Mix lentils, breadcrumbs, eggs and spices in bowl and set aside

3.      In a pan on medium heat add oil, garlic, carrot and onion and cook until browned

4.      Add broccoli and walnuts and heat another 10 minutes

5.      Add cooked vegetables to bowl with lentils and mix

6.      In a pan on medium heat add oil and place in lentil patties

7.      Cook in each side for a couple minutes until browned

Serve with...

Roasted Cumin Cauliflower

What to do:

1.      Cut cauliflower into pieces

2.      Mix with oil and cumin and place in baking dish

3.      Bake in oven for 30-45 minutes, until soft