Lima Bean and Beet Soup

Prep time:    20 minutes

Cook time:  1-1.5 hours

Cost:             $5

Makes:         4-6 servings

A simple, healthy soup great for the start of fall. If you use dry lima beans, you need to soak them in water in the fridge overnight. Use vegetable stock instead of water for more flavour, or put in lots of herbs and spices.

Most of the ingredients were on sale at the Market on Yates, so the prices are based off that store. I also used shallots instead of onions, as they were on sale this week.

Ingredients:                                    Cost:

-          2 cups dry lima beans                   $2

-          Vegetables

o   1 bunch of beets         $0.88

o   1 bunch of carrots       $0.88

o   Shallots                          $0.50

o   3 sticks of celery           $0.50

-          Olive oil

-          Spices (optional)

o   Salt and pepper

o   Dried basil

o   Cayenne pepper

o   Cumin

o   Curry powder

o   Tumeric

What to do:

1.      Soak lima beans in water overnight

2.      Cook cut up carrots, celery and shallots with a bit of oil in pot on medium heat

3.      After vegetables are browned add beets, lima beans and spices and cover with water

4.      Cook covered for about half an hour

5.      Turn heat down and continue to cook covered until vegetables are soft

Maple Pineapple Tofu Skewers

Prep time:    20 minutes

Cook time:  5-10 minutes

Cost:            ~$10

Makes:        4-6 servings

A sweet version of a tofu skewer, these are best straight from the oven and don’t take very long to cook. I suggest using real/pure maple syrup, though it costs more. Only add cayenne pepper if you like spice!

Most grocery stores have pineapple and tofu on sale pretty often, especially in the summer. You might also want to soak the skewers over night.

Ingredients:                                          Cost:                                     

-          1 pack of firm tofu                               $3

-          ½ cup maple syrup

-          6 skewers

-          Fruit and vegetables (optional)

o   1 pineapple                       $2.50

o   2 peaches                          $1

o   1 banana                           $0.50

o   1 red pepper                     $1.50

-          Spices (optional)

o   Cinnamon

o   Cayenne pepper

What to do:

1.      Mix maple syrup and spices

2.      Cut half of tofu into small squares and place in syrup

3.      Cut other fruit and vegetables up and mix into syrup

4.      Turn oven onto low grill

5.      Place tofu, fruit and vegetables onto skewers

6.      Place skewers on grill rack or baking pan and cook in oven for about 10 minutes, turning skewers when browned

Baba Ghanoush (Roasted Eggplant dip)

Prep time:    10-15 minutes

Cook time:   ~45 minutes

Cost:             ~$5

Makes:         2-4 servings

This is another dip that can eaten with crackers or bread as a snack, or as a side dish with dinner. The recipe is similar to making hummus, and can be eaten warm or cold.

I purchased most of the ingredients from the Rootcellar, as they had eggplant on sale, but you can get this vegetable in most stores (though cost will vary).

Ingredients:                                    Cost:                                     

-          2 medium eggplants                      $3

-          Oil

-          1 lemon                                            $0.50

-          3 cloves of garlic                             $0.50

-          Parsley                                              $1

-          Spices (optional)

o   Cayenne

o   Cumin

o   Salt and pepper

What to do:

1.      Preheat the oven to 400°C

2.      Wash and cut the eggplants in half

3.      Put some oil on cut side and place them face down on pan, poking some holes in top with fork

4.      Bake for about 45 minutes until you can easily poke knife through eggplant

5.      Let eggplants cool, scrape insides into bowl and mix in a little oil, spices, and cut up parsley and garlic

6.      Serve warm or cold with crackers and/or bread

Veggie Corn Tacos

Prep time:   10 minutes

Cook time:  20 minutes

Cost:            ~$10

Makes:        5 servings

This is another simple, summer dish. You can add whatever toppings you want to these little corn tacos, and fresh basil with lemon or lime really adds to the flavour.

The Market on Yates has most of the ingredients on sale, including organic corn tacos, veggie meat, organic avocados and sour cream. You can also heat the corn tortillas in the oven for five minutes.

Ingredients:                                       Cost:                                     

-          1 pack or corn tortillas (10s)            $2

-          1 pack of veggie meat                   $2.50

-          Sour cream                                       $1.50

-          Salsa                                                  $3

-          1 lemon/lime (optional)                  $0.75

-          1 avocado                                        $1.50

-          1 medium onion                               $0.50

-          Oil

-          Fresh basil (optional)

-          Spices (optional)

o   Chilli pepper

o   Cayenne pepper

o   Salt and pepper

What to do:

1.      Cook onion until browned

2.      Add veggie meat and spices and cook until warm

3.      Warm tortillas in oven (optional)

4.      Spoon salsa and sour cream on top of veggie meat on tortilla

5.      Add slices of avocado, basil and lemon/lime juice and serve hot

Quinoa Salad

Prep time:   15 minutes
Cook time:   20 minutes
Cost:            ~$10
Makes:         4 servings

It's hard to cook in the summer, but this is an easy meal that won't cost you more than $10, and like a stir-fry, you can add whatever vegetables you want. Quinoa is a good source of protein, but you can add seeds and/or nuts if you want to for flavour.

Can be served with the quinoa warm or cold. Add more lemon juice, balsamic vinegar and any spices you want for extra flavour.

Ingredients:                                  Cost:                                     

-      1 cup of quinoa                         $1

-      1/4 cup olive oil

-      1 cup balsamic vinegar

-      1 lemon                                  $0.50

-      Vegetables (optional)

            o   1 avocado                    $1    

       o   1 tomato                      $1

               o   1 red/yellow pepper       $1

               o   Kale                             $3

-      Pumpkin OR sunflower seeds    $1

-      Dried cranberries (optional)

-      Fresh basil/parsley

-      Salt and pepper

What to do:

1.   Cook quinoa in water in pot on medium heat

2.   When water boils turn to low/off and cover for 15 minutes

3. Wash and cut vegetables into small pieces

4.   Add quinoa and all other ingredients into bowl

5.   Serve warm or cold