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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Grilled Chicken with Chimichurri

Grilled Chicken with Chimichurri

The secret to this perfectly juicy grilled chicken recipe from chef Anthony Endy of The Alisal Guest Ranch and Resort is twofold: One, let the chicken sit in the aromatic citrus-and-herb flavored brine for 24 hours, and two, once your coals are hot, keep it moving on the grill. After the initial sear, turn the chicken often, and grill until a probe thermometer inserted in the thickest portion registers 155°F. Try serving it with Santa Maria–Style Pinquito Beans and a Mild Tomato Salsa on the side.

Ingredients

CHICKEN

8 cups water
2 (5-ounce) oranges, quartered
2 (2-ounce) lemons, quartered
2 (1/4-ounce) chiles de árbol, cracked open
1 bunch fresh flat-leaf parsley
10 thyme sprigs
8 bay leaves
4 rosemary sprigs
4 medium garlic cloves, smashed
2 tablespoons kosher salt
1 tablespoon black peppercorns
2 (4-pound) whole chickens, split, backbones and wings removed and discarded or reserved for another use

CHIMICHURRI

1 cup extra-virgin olive oil
1 bunch fresh cilantro, stems removed and discarded
1/2 bunch fresh flat-leaf parsley, stems removed and discarded
3 tablespoons minced garlic
3 tablespoons fresh lemon juice (from 2 lemons)
3 tablespoons finely chopped shallot (from 1 medium shallot)
2 1/4 teaspoons fresh oregano leaves
1 1/2 teaspoon kosher salt
1 1/2 teaspoons balsamic vinegar
1 teaspoon crushed chile de árbol or other dried red chile flakes

SPICE BLEND

5 teaspoons paprika
4 teaspoons kosher salt
1 tablespoon ancho chile powder
2 teaspoons dried Mexican oregano
1 teaspoon chipotle chile powder

Directions

Make the chicken

Step 1
Combine 8 cups water, oranges, lemons, chiles, parsley, thyme, bay leaves, rosemary, garlic, salt, and peppercorns in a large stockpot. Bring to a boil over high. Cook, whisking occasionally, until salt dissolves and herbs are aromatic, about 2 minutes. Remove from heat; let cool completely, about 1 hour. Place chicken halves in mixture in stockpot. (Chicken should be fully submerged in liquid.) Cover and refrigerate 24 hours.

Make the chimichurri

Step 2
Process all chimichurri ingredients in a blender or food processor until smooth, about 1 minute, stopping to scrape down sides as needed. Store in refrigerator in an airtight container until ready to use, up to 8 hours.

Make the chimichurri

Step 3
Process all chimichurri ingredients in a blender or food processor until smooth, about 1 minute, stopping to scrape down sides as needed. Store in refrigerator in an airtight container until ready to use, up to 8 hours.

Make the spice blend

Step 4
Stir together all spice blend ingredients in a small bowl until combined. Set aside.

Step 5
Open bottom vent of a charcoal grill completely. Light 2 charcoal chimney starters filled with hardwood lump charcoal. When coals are hot, pour them evenly onto the 2 outer sides of grill, leaving center of grill unlit. Top each side of coals with an oak wood chunk. Adjust vents as needed to maintain an internal temperature of 300°F to 350°F. Coat top grate with oil; place on grill. (If using a gas grill, preheat to medium-low [300°F to 350°F] on outer burners, leaving middle burner[s] unlit.) Remove chicken from brine; discard brine, and pat chicken dry.

Step 6
Place chicken, skin side up, on oiled grates over center portion of grill without coals (or unlit center portion of gas grill). Grill, uncovered, until a thermometer inserted in thickest portion of breasts registers 110°F, about 15 minutes, rotating chicken every 2 to 3 minutes to avoid burning. Flip chicken on grates; grill until skin is slightly caramelized and browned, about 3 minutes. Cover and grill until a thermometer inserted in thickest portion of breasts registers 150°F, about 25 minutes, flipping and rotating chicken every 5 minutes.

Step 7
Sprinkle chicken all over with 2 tablespoons spice blend. Place chicken, skin side up, on grates. Grill, uncovered, until a thermometer inserted in thickest portion of breasts registers 155°F, 40 to 45 minutes. Remove chicken from grill, and cover loosely with aluminum foil. Let rest 15 minutes. Carve chicken. Sprinkle with additional spice blend to taste. Serve with chimichurri.
 

Grilled Chicken with Chimichurri
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Grilled Salmon with Bacon and Corn Relish

Grilled Salmon with Bacon and Corn Relish

You are really going to love this exciting and vibrant new way to use salmon. It’s dressed up with an easy and summery relish. Did I mention there will be bacon? Oh, yeah.

 

Prep: 20 mins        Cook: 25 mins        Total: 45 mins        Servings: 2        Yield:2 servings

 

Ingredients:

6 slices bacon, cut crosswise into 1/2-inch pieces
2 ears white corn
¼ cup chopped green onions – white and light green parts separated from green tops
¼ cup diced red bell pepper
salt and ground black pepper to taste
1 pinch cayenne pepper, or to taste
2 teaspoons olive oil
1 tablespoon rice vinegar, or more to taste
½ teaspoon vegetable oil
2 (8 ounce) center-cut boneless salmon fillets
1 pinch cayenne pepper, or to taste
1 cup fresh spinach leaves (Optional)
 

Directions:

Step 1
Preheat an outdoor grill (preferably charcoal) for high heat and lightly oil the grate.

Step 2
Place bacon in a skillet over medium heat and cook until browned and crisp, 8 to 10 minutes.

Step 3
Cut kernels from corn ears into a large bowl using a sharp knife held at a 45-degree angle. Scrape cobs with the back of the knife into the bowl to get the juices.

Step 4
Stir white and light green parts of green onions into bacon and add red bell pepper; cook and stir until vegetables just start to become tender, about 2 minutes. Stir corn into bacon mixture and let corn just warm through. Season with salt, black pepper, cayenne pepper, a few chopped dark green onion tops, olive oil, and rice vinegar. Turn off heat under relish.

Step 5
Spread vegetable oil onto both sides of salmon fillets and season fish with salt, black pepper, and cayenne pepper.

Step 6
Cook on preheated grill until fish shows good grill marks, the flesh flakes easily, and fish is still slightly pink in the center, about 5 minutes per side. A crack that opens up in the salmon flesh as you cook will let you see how done the salmon is in the middle.

Step 7
Divide spinach leaves onto 2 plates and top each with a salmon fillet and half the bacon relish. Sprinkle on a few green onion tops for garnish.

 

Cook’s Note:

I didn’t have any in the garden, but a little fresh tarragon is great in this too.

 

Nutrition Facts

Per Serving: 605 calories; protein 56.6g; carbohydrates 20.2g; fat 33.1g; cholesterol 140.8mg; sodium 754.8mg. Full Nutrition

 

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Dad’s Steak Rub

Dad’s Steak Rub

The secret ingredient to Dad’s super-delicious steaks is maple syrup.

 

Prep: 15 mins    Cook:  15 mins     Total: 30 mins     Servings: 4      Yield: 4 servings

 

 

Ingredients

 

Directions

Instructions Checklist
  • Preheat the grill for high heat.

  • Place the steaks in a bowl, and drizzle on both sides with maple syrup. Rub with garlic, seasoned salt, and pepper.

  • Lightly oil the grill grate. Place steaks on the grill, and cook 7 minutes per side, or to desired doneness.

 

Nutrition Facts

 500 calories; protein 65.9g; carbohydrates 15.7g; fat 17.6g; cholesterol 131.7mg; sodium 825mg. 

 

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