How to eat healthy on a budget

 

1. Vegetable Stir-Fry with Brown Rice

Ingredients:

• 2 cups cooked brown rice
• 1 cup mixed vegetables (bell peppers, broccoli, carrots)
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tsp ginger, grated

Instructions:

1. In a large skillet, heat olive oil over medium-high heat. Add garlic and ginger, sauté for 1-2 minutes.
2. Add mixed vegetables and stir-fry for 5-7 minutes, until tender.
3. Add cooked brown rice and soy sauce, stir well to combine.
4. Cook for another 2-3 minutes, stirring occasionally.
5. Serve hot.

2. Lentil Soup

Ingredients:

• 1 cup dried lentils
• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 6 cups vegetable broth
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion, carrots, celery, and garlic in olive oil until softened.
2. Add dried lentils, vegetable broth, and thyme.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes, until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot with crusty bread.

3. Chickpea Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 tomato, diced
• 1/4 cup red onion, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cucumber, tomato, and red onion.
2. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
3. Pour dressing over chickpea mixture and toss to combine.
4. Serve chilled.

4. Quinoa and Black Bean Salad

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1 bell pepper, diced
• 1/2 cup corn kernels
• 1/4 cup cilantro, chopped
• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp chili powder
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, black beans, bell pepper, corn, and cilantro.
2. In a small bowl, whisk together olive oil, lime juice, chili powder, salt, and pepper.
3. Pour dressing over quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.

5. Baked Sweet Potato with Spinach and Feta

Ingredients:

• 2 medium sweet potatoes
• 2 cups fresh spinach
• 1/2 cup feta cheese, crumbled
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Wash sweet potatoes and pierce with a fork. Place on a baking sheet and bake for 45-60 minutes, until tender.
3. In a skillet, heat olive oil over medium heat. Add spinach and sauté until wilted.
4. Cut open baked sweet potatoes and fluff the flesh with a fork. Top with sautéed spinach and crumbled feta cheese.
5. Season with salt and pepper to taste.
6. Serve hot

Enjoy these budget-friendly and nutritious meals!