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
Print Recipe
Budget-Friendly Vegetarian Recipes
Print Recipe
Ingredients
LEMON TAHINI DRESSING
Servings:
Share this Recipe
Powered byWP Ultimate Recipe
Stuffed pumpkin

Stuffed pumpkin

Serves 4

Easy

Throwing a vegan dinner party in the autumn or winter months? Bake a pumpkin with a gorgeous stuffing of rice, fennel, apple, pomegranate seeds and pecans

Ingredients

 

  • 1 medium-sized pumpkin or round squash (about 1kg)
  • 4 tbsp olive oil
  • 100g wild rice
  • 1 large fennel bulb
  • 1 Bramley apple
  • 1 lemon, zested and juiced

 

 

  • 1 tbsp fennel seeds
  • ½ tsp chilli flakes
  • 2 garlic cloves, crushed
  • 30g pecans, toasted and roughly chopped
  • 1 large pack parsley, roughly chopped
  • 3 tbsp tahini
  • pomegranate seeds, to serve

Method

1. Heat oven to 200C/180C fan/gas 6. Cut the top off the pumpkin or squash and use a metal spoon to scoop out the seeds. Get rid of any pithy bits but keep the seeds for another time (see our pumpkin seed recipe ideas). Put the pumpkin on a baking tray, rub with 2 tbsp of the oil inside and out, and season well. Roast in the centre of the oven for 45 mins or until tender, with the ‘lid’ on the side.

2. Meanwhile, rinse the wild rice well and cook following pack instructions, then spread out on a baking tray to cool. Thinly slice the fennel bulb and apple, then squeeze over ½ the lemon juice to stop them discolouring.

3. Heat the remaining 2 tbsp oil in a frying pan. Fry the fennel seeds and chilli flakes, then, once the seeds begin to pop, stir in ½ the garlic and the fennel. Cook for 5 mins until softened, then mix through the apple, pecans and lemon zest. Remove from the heat. Add the mixture to the the cooked rice, then stir in the chopped parsley and taste for seasoning.

4. Pack the mixture into the cooked pumpkin and return to the oven for 10-15 mins until everything is piping hot. Meanwhile, whisk the remaining lemon juice with the tahini, the rest of the garlic and enough water to make a dressing. Serve the pumpkin in the middle of the table, topped with pomegranate seeds and the dressing.

 

 


Stuffed pumpkin
Print Recipe
Stuffed pumpkin
Print Recipe
Ingredients
Servings:
Share this Recipe
Powered byWP Ultimate Recipe
Fire-broil mackerel with aubergine and tomatoes

Fire-broil mackerel with aubergine and tomatoes

Ready, sweet tomatoes and a garlicky slammed aubergine purée make this an incredible summer’s night dish

Mackerel must be my preferred fish for cooking outside over an open fire. Its skin crisps flawlessly while underneath the slick substance remains sodden and delicate. The fresher the mackerel, the more sensitive and heavenly its flavor will be, so select fish with decent brilliant eyes and energetic, bright skin.

 

Ingredients

4 good-sized, super-fresh mackerel, gutted and cleaned
2 tbsp olive oil
4 sprigs of rosemary
250g large, ripe tomatoes, halved
2 medium aubergines
2 garlic cloves, peeled and grated
1 tbsp tahini (sesame seed paste)
A pinch of dried chilli flakes
A handful of basil leaves, chopped
2 tbsp extra virgin olive oil
Sea salt and freshly ground black pepper

 

Method:

Prepare your fire; you want to be cooking over glowing embers. When the fire is hot, set a grill over it, making sure it’s clean so your fish is less likely to stick to the bars. You’ll know the temperature is right when you can hover your hand above the grill for a maximum of 3 seconds.

Lay the fish on a board and, using a sharp knife, cut several shallow slash marks on both sides. Trickle 1 tbsp olive oil over the fish, sprinkle with salt and pepper and rub in, getting right into the slash marks. Place a couple of rosemary sprigs in each fish cavity. Set the fish on the grill. Season the tomatoes with salt and pepper and place, cut side up, next to the fish. Place the aubergines (uncut) on the grill too.

Turn the aubergines every few minutes, to ensure they cook evenly. The fish will take 6–8 minutes on each side, depending on size. Don’t worry if the skin tears; the fish will still taste amazing. Once the mackerel are cooked, remove them from the grill and keep warm. Turn the tomatoes after 10–15 minutes and keep cooking them until they are soft and caramelised, then remove them to a plate.

When the aubergines are soft (this will take about 20 minutes), slit open and scoop the soft flesh out into a bowl. Add the garlic, tahini, chilli flakes, basil, extra virgin olive oil and some salt and pepper. Mix and mash the aubergine with the seasonings.

Divide the aubergine purée between 4 plates. Add the tomatoes and fish and serve.


Fire-broil mackerel with aubergine and tomatoes
Print Recipe
Fire-broil mackerel with aubergine and tomatoes
Print Recipe
Ingredients
Servings:
Share this Recipe
Powered byWP Ultimate Recipe
Instant Pot Beef Shawarma

Instant Pot Beef Shawarma

A Beef Shawarma sandwich or plate!  Yum!  It’s one of my favorites.  It’s one of the things I always order when I find myself at a Middle Eastern restaurant anywhere in the world.

Shawarma is sort of like the Greek Gyro or Turkish Doner Kebab; it’s a cone of seasoned meat or meats that’s cooked on a vertical spit.  Typically beef, lamb, and chicken are combined to form the large hunk of meat which is slowly grilled as it turns on its axis on the vertical spit.  Pieces of cooked meat are shaved off and stuffed in a pita with sauces, veggies, and pickles or placed on a plate with a serving of salad, hummus, rice, and pita bread.

I believe Shawarma started out as Middle Eastern street food where the sandwiches can be taken to go and eaten on as you go.  But these days you’ll find mixed meats, beef, and chicken shawarma on fast food and restaurant menus throughout the Middle East and beyond.

We love this tasty dish so much that we make it at home since there really aren’t any good Middle Eastern restaurants where we live.  Recently I’ve started making Beef Shawarma in my Instant Pot!  It’s the easiest and fastest way to make it!

We usually make Beef Shawarma sandwiches but we’ve also made Beef Shawarma plates and bowls.  We also use the leftover meat to top hummus, assuming we havhttp://www.savvynana.com/wp-admin/e leftovers that is!

But really the secret to this Beef Shawarma that tastes like you got it from a Middle Eastern restaurant isn’t in the way it’s cooked, the secret’s in the spice mix that’s rubbed on the meat!  Marinating the meat overnight ensures that the meat is infused with the exotic flavors of the spices.  Cooking it in the Instant Pot just makes the cooking process faster, but you can actually make it in the oven or on a grill if you don’t own this handy dandy electric pressure cooker.

Once you make the Beef Shawarma you can make it into a sandwich and top with your favorite toppings such as hummus, tahini sauce, lettuce, tomatoes, cucumbers, pickles, and I love it with Tzatziki sauce! (I know I’m mixing Arabic and Greek foods, but who cares?  It tastes great!)

To make Instant Pot Beef Shawarma you’ll first need to make some of the Shawarma Spice Mix, so click here for the recipe!  

Then scroll down for the Instant Pot Beef Shawarma recipe!

This article contains affiliate links
Instant Pot Beef Shawarma
Print Recipe
Instant Pot Beef Shawarma
Print Recipe
Ingredients
Beef Shawarma
Sandwich Toppings
Servings:
Instructions
  1. Using a small knife drill 12 holes all over your roast
  2. Stuff a garlic half in each hole
  3. Mix Shawarma Spice Mix with 2 Tbs. ACV and 1 Tbs. Olive Oil
  4. Rub this spice mixture all over the roast then place the meat in a covered dish or ziplock bag and let rest in the fridge for at least 8 hours and up to 24 hours. I find that overnight works well.
  5. 30 minutes before cooking set the meat on the counter and let the temperature go down to room temperature
  6. Place remaining olive oil in instant pot and set pot to saute
  7. Sear the meat on all sides for about 5-8 minutes per side
  8. Add beef broth and remaining ACV to the pot
  9. Cover making sure the valve is set to sealing
  10. Set pot on Manual and adjust time to 60 minutes
  11. When pot turns off allow pressure to release naturally
  12. When pot is completely depressurized carefully open the lid and remove the meat
  13. Shred the meat and place in a bowl or baking sheet. At this point you can use the meat to make sandwiches, plates, or bowls. Or if you prefer you can crisp the ends by sprinkling a bit of the broth over the meat and popping the pan in the oven to broil on high for 10 minutes or just until the ends turn darker brown. If you are crisping it keep a close eye on the meat as it will burn quickly in the broiler.
  14. Store any leftovers with a bit of broth to keep it from drying out. Reheat in the microwave or in the over, drizzle some of the broth over the meat before reheating.
Share this Recipe
Powered byWP Ultimate Recipe