Budget-Friendly Vegetarian Recipes

Budget-Friendly Vegetarian Recipes

Prep Time: 15 mins            Cook Time: 40 mins          Total Time: 55 mins

 

WHAT IS CURRY POWDER?

Since curry powder is responsible for all of the seasoning in the bowls, let’s take a minute to chat about it. If you’ve never had curry powder, it’s a warm blend of spices that are pre-ground and blended to mimic the fresh spices used in Indian cuisine. This blend usually includes cumin, turmeric, coriander, and other spices. Every curry powder blend is unique, so you may need to experiment with different brands or recipes to find one that suits your palate. If you’d like to try making your own curry powder, try this recipe for homemade curry powder from Spice it Upp.

ADD MORE TO YOUR CURRY ROASTED VEGETABLE BOWLS

I kept my curry roasted vegetable bowls simple because I like simplicity, but you can add more to make them a little more fancy, if you’d like. I think a light sprinkle of raisins would add an incredible pop of sweetness to contrast the savory curry powder and tahini dressing.

Slivered almonds would offer an amazing crunch to these bowls without competing with the already strong flavors.

If you want to add some meat, rotisserie chicken would be great, as would some Yogurt Marinated Chicken.

SWAP OUT THE VEGETABLES OR GRAINS

This recipe is super flexible. You can swap out the vegetables for anything you like. Try broccoli, sweet potatoes, asparagus, sweet bell peppers, Brussels sprouts, or whatever vegetable you like.

The same goes for the “bed” for these bowls. If you don’t like brown rice you can swap it out with white rice, couscous, quinoa, your favorite grain, or even salad greens.

HOW LONG DO THE LEFTOVERS LAST?

Simple bowl meals like this hold up in the refrigerator for about four days, with the dressing kept on the side. Your mileage may vary depending on the freshness of your ingredients and the conditions within your fridge. I’ll link my favorite meal prep containers for meals like this in the recipe below.

Side view of a fork lifting a bite out of the curry roasted vegetable bowls

 

INGREDIENTS:

  • 1 cup long grain brown rice (uncooked) ($0.40)
  • 1 head cauliflower ($2.29)
  • 3 carrots ($0.24)
  • 1 red onion ($0.37)
  • 1 cup frozen peas ($0.60)
  • 2 Tbsp olive oil ($0.32)
  • 2 Tbsp curry powder ($0.30)
  • 1/2 tsp salt ($0.02)

LEMON TAHINI DRESSING

  • 1/3 cup tahini ($1.13)
  • 1/3 cup water ($0.00)
  • 1/4 cup lemon juice ($0.18)
  • 2 cloves garlic, minced ($0.16)
  • 1/2 tsp ground cumin ($0.05)
  • 1/4 tsp cayenne ($0.02)
  • 1/4 tsp salt ($0.02)

INSTRUCTIONS

  • Begin the rice first because it takes the longest to cook. Combine the uncooked rice in a pot with 2 cups water. Place a lid on top, turn the heat onto high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 45 minutes (no stirring). After 45 minutes, turn the heat off and let it rest with the lid in place for an additional five minutes.
  • Once the rice is started, move on to the curry roasted vegetables. Preheat the oven to 400ºF. Chop the cauliflower into bite-sized florets. Peel and slice the carrots. Slice the red onion into ¼-inch wide slices.
  • Place the cauliflower, carrots, and red onion on a parchment lined baking sheet. Drizzle the olive oil over top, then add the curry powder and salt. Toss the vegetables until everything is evenly coated in oil and spices. Spread the vegetables out over the baking sheet in a single layer.
  • Transfer the seasoned vegetables to the oven and roast for 20 minutes. After 20 minutes give them a good stir, then roast for another 15 minutes. Next, add the frozen peas and toss together with the roasted vegetables, then return the baking sheet to the oven for the an additional 5 minutes. Taste the vegetables and add additional salt, if needed.
  • While the rice is simmering and the vegetables are roasting, make the lemon tahini dressing. Place the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt in a blender then blend until smooth. Set the dressing aside.
  • When the rice has finished cooking, fluff with a fork. Place about ¾ cup rice into each bowl or meal prep container. Top with ¼ of the roasted vegetables. Drizzle with a few tablespoons of dressing just before serving.

 

NUTRITION

Serving: 1serving ・ Calories: 480.38kcal ・ Carbohydrates: 66.68g ・ Protein: 14.18g ・ Fat: 20.38g ・ Sodium: 579.93mg ・ Fiber: 12.85g

Nutritional values are estimates only. 

 

 

Budget-Friendly Vegetarian Recipes
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Pork Tenderloin Fajitas

Pork Tenderloin Fajitas

Total Time:  Prep/Total Time: 25 min.             Makes: 4 servings

 

These easy slow cooker pork fajitas offer loads of taste appeal. Sizzling tenderloin and veggies are tossed with a bold cilantro sauce and tucked into tortillas for a fun take on taco night. —Rachel Hozey, Pensacola, Florida

 

Ingredients

  • 1/4 cup minced fresh cilantro
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 pork tenderloin (1 pound), thinly sliced
  • 1 tablespoon canola oil
  • 1 small onion, sliced and separated into rings
  • 1 medium green pepper, julienned
  • 4 flour tortillas (8 inches), warmed
  • Shredded cheddar cheese and sour cream, optional

 

Directions:

  • In a small bowl, combine cilantro, garlic powder, chili powder and cumin; set aside. In a large skillet, saute pork in oil until no longer pink. Add onion and green pepper; cook until crisp-tender.
  • Sprinkle with seasoning mixture; toss to coat. Spoon onto tortillas; serve with cheese and sour cream if desired.

Nutrition Facts

1 fajita: 327 calories, 11g fat (2g saturated fat), 63mg cholesterol, 299mg sodium, 29g carbohydrate (2g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.

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Southwest Quesadillas

Southwest Quesadillas

 

One of my favorite appetizers are Southwest Eggrolls, I order them all the time at Chili’s and The Cheesecake Factory.  I also make Southwest Eggrolls at home!

But Southwest Eggrolls are usually fried, that’s what makes them so good!  But anything fried pretty much means high in calories and everything else that aren’t the healthiest things to eat.  So I recently thought why not make Southwest Quesadillas?  After all Quesadillas aren’t deep fried, they’re grilled, so much healthier I think.

I usually make a batch of the Southwest Eggroll filling and using them in quesadillas works as well. Instead of rolling the filling burrito style I grill it on a tortilla, whole wheat of course!

You can make a batch of the filling and use it however you want.  You can freeze the filling and thaw it out when needed.  Or you can roll them into eggrolls and freeze until ready to use. However you choose to use it this Southwest filling is very versatile.  Did I mention it’s a pretty healthy choice too?

Yes the filling is pretty health.  It’s got fiber, protein, and other vitamins, and it’s fairly low in calories and fat.  So go a head make a batch today!

So here’s how to make Southwest Quesadillas!

Southwest Quesadillas

Southwest Eggroll filling click here

Whole Wheat Tortillas (you can use any type of tortilla)

Shredded Cheddar Cheese

Chopped Cilantro

Cooking Spray

Toppings of your choice:  Salsa, Sour Cream, Guacamole, etc.

Spray a skillet with cooking spray.

Heat skillet and place 1 tortilla in it.

Sprinkle shredded cheddar all over the tortilla.

Spoon about 1/2 Cup of Southwest Eggroll filling on HALF the tortilla.

Lift the other half of the tortilla with a spatula and fold it over the filled half.

Press the top half down and cook about 1 minute.

Carefully flip the quesadilla over and cook the other side about 1-2 minutes or until it starts to turn crunchy and cheese is melted.

Remove from heat and cut into 4 triangles.

Serve hot with your favorite toppings.

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Lemon Pepper Chicken

Lemon Pepper Chicken

“Hey Nana what’s for dinner?”  is the perpetual question at our house.  Thinking about what to make for dinner is a problem that people have complained about for years.  I remember my grandmother saying that she’d happily cook anything as long as someone told her what to cook.  I feel the same way!  But that seldom happens at our house so I’m always in search of something to make for dinner.

Since it’s summer time I try to make lighter fare.  Something simple and tasty to be exact.  I mean seriously who wants to slave over a hot stove in the heat of Summer??  Not I that’s for sure!

This Lemon Pepper Chicken fits the bill!  It’s tasty, light, healthier, and best of all super easy!  I serve it with sautéed veggies, whatever’s in season or what I find at Costco or Sam’s Club, and riced cauliflower.  This meal is pretty low in calories and is keto friendly for those watching carbs.

My family loves it!  So here’s the recipe!

Lemon Pepper Chicken

Ingredients:

4 Boneless Skinless Chicken Breasts, sliced in half thru the middle to make 8 thin slices.

1/2 Cup Flour or Coconut Flour if you want carb friendly

1 Tbs. Lemon Pepper 

1 Tsp. Garlic Powder

2 Tbs. Avocado Oil

1 Cup Chicken Broth

1 Tbs. Butter

1 Lemon – Cut half to use the juice, and cut the other half into slices

Instructions:

Combine flour and spices in a small container and mix well.

Heat oil in heavy skillet, I prefer a cast iron skillet, but use what you have.

Dredge chicken slices in flour mixture, shake off excess.

Place in hot skillet and cook each side until done, about 3 minutes per side.

Set aside cooked chicken.

Add chicken broth to skillet and deglaze.

Squeeze lemon juice from the half of the lemon into broth and stir.

Melt butter in broth.

Lower heat and cook until sauce starts to thicken.

Add back cooked chicken slices and lemon slices.

Spoon sauce over all and cook another 5-10 minutes or until sauce is thicker.  Don’t cook too long and allow all the sauce to evaporate.

Serve warm with your favorite veggies and side dishes.

 

 

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Instructions
  1. Combine flour and spices in a small container and mix well.
  2. Heat oil in heavy skillet, I prefer a cast iron skillet, but use what you have.
  3. Dredge chicken slices in flour mixture, shake off excess.
  4. Place in hot skillet and cook each side until done, about 3 minutes per side.
  5. Set aside cooked chicken.
  6. Add chicken broth to skillet and deglaze. 
  7. Squeeze lemon juice from the half of the lemon into broth and stir. 
  8. Melt butter in broth.  
  9. Lower heat and cook until sauce starts to thicken.
  10. Add back cooked chicken slices and lemon slices. 
  11. Spoon sauce over all and cook another 5-10 minutes or until sauce is thicker.  Don't cook too long and allow all the sauce to evaporate.  
Recipe Notes

Serve warm with your favorite veggies and side dishes.

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Cedar Planked Salmon

Cedar Planked Salmon

This is a dish my brother prepared for me in Seattle. It is by far the best salmon I’ve ever eaten. I like to serve it with an Asian-inspired rice and roasted asparagus.

 

Ingredients

 

Directions

Instructions Checklist
  • Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.

  • In a shallow dish, stir together the vegetable oil, rice vinegar, sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.

  • Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle just a little.

  • Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

 

Nutrition Facts

678 calories; protein 61.3g; carbohydrates 1.7g; fat 45.8g; cholesterol 178.6mg; sodium 981.2mg.

 

 

Cedar Planked Salmon
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