Five dinners for two adults and two kids, all vegetarian, with an estimated shop of £33.17 (range £25.38–£43.85), about £1.66 per serving.
The recipes
Amounts are scaled for two adults and two kids.
Monday · 20 min · about £1.51 per serving in ingredients used
Courgette, Pea and Basil Frittata
A thick Italian-style frittata of golden zucchini, peas and basil, finished in the oven, with tomato salad.
Prep 8 min · Cook 12 min · Serves 4 · Amounts are scaled for your household.
VegetarianGluten-freeDairy-freeKid-friendly
Ingredients
- 2 courgettes, thinly sliced
- ½ bunch spring onions, sliced
- 1 garlic clove, finely chopped
- 175 g frozen peas
- 9 eggs
- ½ basil (pack)
- 275 g cherry tomatoes, halved
- 2½ tbsp olive oil
- 1 tsp cider or white wine vinegar
- salt, to taste
- black pepper, to taste
Contains: egg. Check the label: sulphites. Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 200°C (180°C fan). Heat 2 tablespoons of the olive oil in a large ovenproof non-stick frying pan on medium-high heat and fry the courgette for 5 minutes, turning, until golden in places, adding the spring onions, garlic and peas for the last 2 minutes.
- Meanwhile, beat the eggs with half the basil leaves, torn, ½ teaspoon of salt and plenty of black pepper.
- Turn the heat to low, spread the vegetables evenly and pour in the eggs. Cook without stirring for 3 minutes until the edges are set, then move the pan to the oven for 6–7 minutes until puffed and set in the middle, with no runny egg. (No ovenproof pan? Cover with a lid and keep on a low heat for 8–10 minutes.)
- While it bakes, toss the cherry tomatoes with the rest of the oil, the cider or white wine vinegar, the rest of the basil and a pinch of salt.
- Leave the frittata for 2 minutes, loosen the edges and cut into wedges in the pan. Serve with the tomato salad.
Tip: Keep the heat low once the eggs go in; a hot pan browns the base before the middle has a chance to set.
Leftovers: Fridge for 2 days; eat cold or reheat gently until piping hot.
Tuesday · 25 min · about £0.83 per serving in ingredients used
Broccoli and White Bean Pasta
Pugliese-style pasta: soft broccoli cooked with the pasta, tossed with garlicky oil, cannellini and tomatoes.
Prep 8 min · Cook 17 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianDairy-freeKid-friendly
Ingredients
- 300 g dried pasta (penne, fusilli or spaghetti), short shapes such as penne
- 350 g broccoli, cut into small florets
- 4 garlic cloves, thinly sliced
- 225 g cherry tomatoes
- 1 × 400 g tin cannellini beans, drained and rinsed
- ¼ basil (pack)
- 3½ tbsp olive oil
- salt, to taste
- black pepper, to taste
Contains: gluten. Check the label: sulphites. Always read the labels if you cook for someone with an allergy.
Method
- Put the kettle on, pour the just-boiled water into a large saucepan with a good pinch of salt and bring back to the boil. Cook the pasta for 10–12 minutes, or as the packet says, adding the broccoli for the last 6–7 minutes so it turns very soft.
- Meanwhile, heat 2½ tablespoons of the olive oil in a large deep frying pan on medium heat and cook the garlic for 1–2 minutes until pale golden. Add the cherry tomatoes and cook for 4 minutes, shaking the pan, until they start to burst.
- Add the beans and cook for 2 minutes until hot, lightly crushing some of the tomatoes.
- Scoop out a mugful of the pasta water, then drain the pasta and broccoli and tip them into the frying pan. Toss well with a good splash of the water, breaking up the broccoli so it coats the pasta in a rough green sauce.
- Season with salt and plenty of black pepper, drizzle with the rest of the oil and scatter with torn basil leaves.
Tip: Cook the broccoli until really soft; in Puglia it is meant to fall apart into the pasta and become the sauce.
Leftovers: Fridge for 2 days; reheat with a splash of water until piping hot.
Wednesday · 29 min · about £2.30 per serving in ingredients used
Paneer Bhurji Bowls with Peas
Crumbled paneer cooked with onion, tomato, peas and warm spices, with a crunchy cucumber and tomato salad.
Prep 15 min · Cook 14 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-freeKid-friendly
Ingredients
- 350 g paneer, coarsely grated or crumbled
- 1 onion, finely chopped
- 2½ tomatoes, 2 finely chopped, 1 diced
- 175 g frozen peas
- 2 garlic cloves, finely grated
- 15 g fresh ginger, finely grated
- 1 cucumber, diced
- ½ red onion, finely chopped
- 1 lemon
- ½ bunch coriander, chopped
- 3½ plain naans, warmed, to serve (optional)
- 2 tbsp vegetable oil
- 1 tsp ground cumin
- ½ tsp ground turmeric
- 1 tsp ground coriander
- 1 tsp garam masala
- salt, to taste
Contains: milk. Check the label: celery. Optional extras contain gluten, egg, soya, sesame. Always read the labels if you cook for someone with an allergy.
Method
- Heat the vegetable oil in a large frying pan on medium-high heat. Add the ground cumin and let it sizzle for 20 seconds, then add the onion and cook for 4 minutes, stirring, until soft and golden.
- Add the garlic and fresh ginger and cook for 1 minute, then stir in the turmeric and ground coriander. Add the finely chopped tomato (keep the diced one for the salad) and a pinch of salt and cook for 3 minutes until soft and jammy.
- Add the peas and 2½ tablespoons of water and cook for 2–3 minutes until steaming hot. Add the paneer and garam masala and stir for 2–3 minutes until the paneer is hot through and coated in the spices. Squeeze in the juice of half the lemon and stir in half the coriander.
- For the kachumber, mix the cucumber, the diced tomato and the red onion with the juice of the rest of the lemon, the rest of the coriander and a pinch of salt.
- Spoon the bhurji into bowls with the kachumber alongside, and warm naan, if using.
Tip: Add the paneer last and keep it moving only until hot: cooked longer, it turns rubbery.
Leftovers: The bhurji keeps in the fridge for 2 days; reheat until piping hot. Make the kachumber fresh.
Thursday · 29 min · about £0.79 per serving in ingredients used
BBQ Chickpeas and Sweet Potatoes
Roasted sweet potato cubes and red onion with sticky homemade barbecue-glazed chickpeas and cool lime cream.
Prep 9 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-freeKid-friendly
Ingredients
- 625 g sweet potatoes, unpeeled, cut into small cubes
- 1 red onion, cut into wedges
- 2 × 400 g tins chickpeas, drained, rinsed and patted dry
- 125 g soured cream (vegetarian version)
- 1 lime
- ½ bunch spring onions, thinly sliced
- 2½ tbsp vegetable oil
- 1 tsp smoked paprika
- 3½ tbsp tomato ketchup
- 2½ tsp soft brown sugar
- 2½ tsp cider or white wine vinegar
- ½ tsp garlic granules
- salt, to taste
Contains: milk. Check the label: celery, sulphites. Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 220°C (200°C fan). Toss the sweet potatoes and red onion with 2 tablespoons of the vegetable oil, the smoked paprika and a good pinch of salt on a large baking tray in a single layer (use two trays if crowded). Roast for 10 minutes.
- Meanwhile, mix the tomato ketchup, soft brown sugar, cider or white wine vinegar, garlic granules and the rest of the oil, and toss the chickpeas in it.
- Add the chickpeas and their glaze to the tray, toss everything together and roast for 10 minutes more, until the sweet potato is tender and the chickpeas are sticky.
- Mix the soured cream with the finely grated zest and juice of the lime and a pinch of salt. Serve the tray with the lime cream spooned over and the spring onions scattered on top.
Tip: Small, even cubes of sweet potatoes roast through in 20 minutes; big chunks need twice as long.
Leftovers: Fridge 3 days; reheat in a hot oven until piping hot and add the lime cream fresh.
Friday · 39 min · about £1.03 per serving in ingredients used
Sweet Potato Tacos with Black Beans
Roasted spiced sweet potato and black beans in corn tortillas with a crunchy lime slaw.
Prep 10 min · Cook 29 min · Serves 4 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-freeKid-friendly
Ingredients
- 525 g sweet potatoes, cut into small cubes
- 1 × 400 g tin black beans, drained and rinsed
- 11 corn tortillas
- 175 g white cabbage, finely shredded
- 1 lime
- ½ bunch coriander, chopped
- 90 g soured cream (vegetarian version), to serve (optional)
- 1 tsp ground cumin
- 2 tsp mild chilli powder
- 2½ tbsp olive oil
- salt, to taste
Check the label: gluten. Optional extras contain milk. Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 220°C (200°C fan). Toss the sweet potatoes with 2 tablespoons of the olive oil, the ground cumin, chilli powder and salt, and roast on a baking tray for 20 minutes.
- Stir in the black beans and roast for 5 minutes more, until the potato is tender and the beans are hot.
- Meanwhile, toss the white cabbage with the juice of the lime, the rest of the oil, half the coriander and a pinch of salt.
- Warm the corn tortillas in a dry pan, or wrapped in foil in the oven for 5 minutes.
- Fill the tortillas with the sweet potato and beans, top with slaw and the rest of the coriander, and add soured cream if using.
Leftovers: The filling keeps 3 days in the fridge; reheat until piping hot.
