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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LEMON TAHINI DRESSING
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Bruschetta

Bruschetta

 Level: Easy

Total: 1 hr 30 min 

Prep: 20 min

Inactive: 1 hr

Cook: 10 min 

Yield: 12 servings

 

Ingredients:

 

Directions:

  1. In a small skillet, heat the oil over medium-high heat. Add the garlic and stir, lightly frying for about a minute, removing before the garlic gets too brown (it can be golden). Pour the garlic and oil into a mixing bowl and allow to cool slightly. 
  2. Add the red and yellow tomatoes, balsamic and basil to the bowl. Sprinkle with salt and pepper. Toss to combine, and then taste and add more basil if needed, and more salt if needed (don’t over salt, though!) Cover and refrigerate for an hour or two if you have the time. 
  3. Cut the baguette into diagonal slices to allow for the most surface area possible. Melt 4 tablespoons of the butter in a large skillet and grill half the bread on both sides, making sure they’re nice and buttery. Cook until golden brown on both sides. Repeat with the remaining 4 tablespoons butter and the other half of the bread. 
  4. To serve, give the tomato mixture a final stir, and then spoon generously over the slices of bread. Serve on a big platter as a first course or appetizer.

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Flag Pizza

Flag Pizza

What’s better than pizza? A patriotic flag pizza, of course! Baked in the shape of a flag with pepperoni slices for stripes and purple potatoes for the sky, you’ll find yourself saluting with every slice.

 

Prep: 20 mins    Cook: 40 mins    Total: 1 hr    Servings: 8    Yield: 8 servings

 

Ingredients

 

Directions

Instructions Checklist
  • Place potatoes into a pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes. Drain and slice potatoes into 1/4-inch rounds.

  • Preheat oven to 400 degrees F (200 degrees C). Spray a large baking sheet with cooking spray.

  • Unroll the refrigerated pizza crust and spread it out in the baking sheet to fit to the edges. Brush the crust with about 1 tablespoon olive oil.

  • Bake in the preheated oven until lightly golden and slightly set, about 7 minutes.

  • Arrange pepperoni slices on a paper towel-lined, microwave-safe plate. Microwave pepperoni on high until heated through, about 30 seconds.

  • Spread Alfredo sauce over the baked crust; top with Italian cheese blend. Arrange potato rounds in the top left corner of the pizza, forming the blue portion of the flag. Brush potatoes with remaining olive oil. Place mozzarella ball halves on top of the potatoes to resemble the stars of the flag. Arrange pepperoni slices, slightly overlapping, in rows across the pizza to resemble the stripes on the flag.

  • Bake pizza in the oven until the crust is golden brown and cheese is melted, about 10 minutes.

 

Nutrition Facts

463 calories; protein 18.1g; carbohydrates 36.1g; fat 27.6g; cholesterol 55mg; sodium 997.8mg.

 

 

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Tomato Salad With Bacon Vinaigrette

Tomato Salad With Bacon Vinaigrette

Everyone will be eating their vegetables thanks to this stunning salad.

This bright and beautiful salad is filled with flavor, thanks to fresh heirloom tomatoes and a homemade bacon vinaigrette.

 

YIELDS:8 servings                  TOTAL TIME: hours 15 mins

 

INGREDIENTS

4 slices thick-cut bacon, chopped
1 small onion, chopped
3 tbsp.  sherry vinegar
2 tsp. Dijon mustard
2 tbsp. olive oil
1 lb. Heirloom tomatoes, cut into wedges
1 oz. blue cheese, crumbled

Fresh chives, chopped

 

DIRECTIONS
  1. Cook bacon in a medium skillet on medium heat, stirring occasionally, until crisp, 8 to 10 mins. Transfer to a paper-towel-lined plate with a slotted spoon; pour off all but 2 Tbsp. grease. Add onion. Cook, stirring occasionally, until tender, 4 to 6 minutes. Add sherry vinegar and Dijon mustard; cook, scraping up any brown bits, until incorporated, 1 minute. Remove from heat; whisk in olive oil. Arrange tomatoes on a platter and drizzle with vinaigrette. Top with bacon, blue cheese, and chives.

 

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Islay and Olive

Islay and Olive

I see you, dirty-martini drinkers. And I raise you this potent prize from Arkansas bartender Shaun Traxler. It’s a vodka martini— properly called the Kangaroo—gone savory with peaty Scotch and olives four ways. You’ll drop a few pitted green olives into your batch and let them linger, then garnish with some additional frozen ones to keep the mixture cool. Add a little brine and olive oil and you have a luxuriously silky drink, best served damn cold. Note that the olive oil will solidify if you let it hang out in the freezer, so it’s best to add it just before serving.

 

YIELD12 servings

 

INGREDIENTS

8 pitted green olives
1 ½ cups vodka
1 cup plus 2 tablespoons Islay Scotch (such as Laphroaig 10)
¾ cup dry vermouth (such as Dolin)
½ cup water
2 tablespoons olive brine
10 dashes orange bitters
Pinch fine sea salt

 

To serve:

1 ½ teaspoons olive oil
12 lemon twists
12 to 24 green olives (optionally frozen)

 

PREPARATION

At least 2 hours and up to 4 hours before serving, make the batch. Place olives in a 1-liter swing-top bottle. Use a small funnel to pour in vodka, Scotch, vermouth, water, and olive brine. Add bitters and salt, then seal, turning gently end over end to mix, and chill in freezer. (If you’d prefer to batch further in advance, refrigerate filled bottle, then place in freezer 2 hours or so before serving.)

Meanwhile, freeze additional olives for garnish, if desired. I like to place one in each divot of an empty ice cube tray to keep them separated.

To serve, add olive oil to cocktail mixture. Reseal and turn bottle gently to mix. Pour cocktail into chilled martini or Nick and Nora glasses. Express oils from a lemon twist over each cocktail and use twist as a garnish, along with a frozen olive or two.
 

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