Five dinners for two adults, all vegetarian, with an estimated grocery total of $34.02 (range $26.03–$45.11), about $3.40 per serving.
The recipes
Amounts are scaled for two adults.
Monday · 20 min · about $2.31 per serving in ingredients used
Black Bean Tacos with Zucchini and Jalapeño
Cumin-spiced smashed black beans and charred zucchini in warm tortillas with a fresh jalapeño salsa.
Prep 8 min · Cook 12 min · Serves 2 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianDairy-free
Ingredients
- 1 zucchini, diced
- 1 tomato, diced
- ½ jalapeño, finely chopped
- ¼ bunch cilantro, chopped
- ½ lime
- ½ avocado
- 1 (15 oz) can black beans, drained and rinsed
- 4 flour tortillas (8-inch)
- 1 tbsp vegetable oil
- ½ tsp ground cumin
- ¼ tsp dried oregano
- ¼ tsp garlic powder
- salt, to taste
Contains: wheat (gluten). Check the label: soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat 1½ teaspoons of the vegetable oil in a large frying pan on high heat. Add the zucchini with a pinch of salt and cook for 6 minutes, stirring only every couple of minutes, until browned and tender. Tip onto a plate.
- Meanwhile, make the salsa: mix the tomato, jalapeño, half the cilantro, the juice of the lime and a pinch of salt. Dice the avocado and fold it in gently.
- Add the rest of the oil to the pan on medium heat, then the black beans, ground cumin, dried oregano, garlic powder and 2½ tablespoons of water. Cook for 3–4 minutes, smashing about half the beans with a fork, until thick and hot. Season with salt.
- Wrap the tortillas stack in a clean damp tea towel and microwave for 1 minute until soft and warm.
- Spread the beans over the tortillas, top with the zucchini and salsa and scatter with the rest of the cilantro.
Tip: For less heat, scrape the seeds and white ribs out of the jalapeño before chopping it.
Leftovers: The beans and vegetables keep in the fridge for 2 days; reheat until piping hot and make the salsa fresh.
Tuesday · 25 min · about $2.43 per serving in ingredients used
Cherry Tomato and Basil Spaghetti
Spaghetti tossed with burst cherry tomatoes, gently cooked garlic and fresh basil.
Prep 5 min · Cook 20 min · Serves 2 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianDairy-freeKid-friendly
Ingredients
- 7 oz dried pasta (penne, rotini or spaghetti), spaghetti
- 9 oz cherry tomatoes
- 2 garlic cloves, thinly sliced
- ½ bunch basil
- 3 tbsp vegetarian Italian-style hard cheese (Parmesan-style), grated, to serve (optional)
- 2 tbsp olive oil
- salt, to taste
- black pepper, to taste
- ¼ tsp red pepper flakes, to serve (optional)
Contains: wheat (gluten). Optional extras contain milk, egg. Always read the labels if you cook for someone with an allergy.
Method
- Bring a large pan of salted water to the boil and cook the pasta until just tender, following the packet timing. Save a mugful of the cooking water, then drain.
- Meanwhile, heat the olive oil in a large frying pan on medium heat. Add the garlic and cook for 1 minute until fragrant but not browned.
- Add the cherry tomatoes and a good pinch of salt. Cook for 6–8 minutes, pressing some with a spoon as they burst, until saucy.
- Toss the drained pasta into the pan with a splash of the cooking water until glossy. Tear in most of the basil and season with black pepper.
- Serve topped with the rest of the basil, a pinch of red pepper flakes and grated hard cheese if using.
Tip: Leave the cheese off for a dairy-free plate; the tomatoes and pasta water make the sauce silky on their own.
Leftovers: Best eaten straight away; leftovers keep in the fridge for 2 days.
Wednesday · 25 min · about $1.79 per serving in ingredients used
Egg Curry with Peas and Flatbreads
Boiled eggs simmered in a mild tomato and onion masala with peas, scooped up with warm flatbreads.
Prep 5 min · Cook 20 min · Serves 2 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianDairy-freeKid-friendly
Ingredients
- 4 large eggs
- ¾ yellow onion, finely chopped
- 2 garlic cloves, finely chopped
- 1½ tbsp fresh ginger, finely grated
- ½ (14.5 oz) can diced tomatoes
- ½ cup frozen peas
- 4 flour tortillas (8-inch)
- ¼ bunch cilantro, chopped
- 1½ tbsp vegetable oil
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- ½ tsp ground coriander
- ¼ tsp chili powder (mild blend)
- ¼ tsp sugar
- ½ tsp garam masala
- salt, to taste
Contains: wheat (gluten), egg. Check the label: soy, celery, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Lower the eggs into a saucepan of just-boiled water from the kettle and simmer for 9 minutes until the yolks are firm, then cool in cold water and peel.
- Meanwhile, heat the vegetable oil in a large frying pan on medium-high heat and cook the yellow onion for 6–7 minutes, stirring, until golden. Add the garlic, fresh ginger, ground cumin, turmeric, ground coriander and chili powder and stir for 1 minute.
- Add the tomatoes, sugar, ¼ teaspoon of salt and ¼ cup (50 ml) of water and simmer for 5 minutes, until thick and the oil glistens at the edges.
- Halve the eggs and add them to the sauce with the peas and garam masala. Simmer for 3 minutes, spooning the sauce over the eggs, until the peas are steaming hot.
- Warm the tortillas in a dry frying pan or the microwave. Scatter the curry with cilantro and serve with the warm flatbreads for scooping.
Tip: Let the onions turn properly golden before the spices go in; that colour is where most of the sauce's flavour comes from.
Leftovers: Keeps in the fridge for 2 days; reheat gently until piping hot.
Thursday · 42 min · about $1.70 per serving in ingredients used
Stuffed Peppers with Spiced Lentils and Corn
Roasted pepper halves filled with cumin-spiced red lentils, tomato and corn, topped with a lime avocado salsa.
Prep 8 min · Cook 34 min · Serves 2 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-freeDairy-freeKid-friendly
Ingredients
- 1½ bell peppers, halved through the stalk and seeded
- ½ yellow onion, finely chopped
- 1 garlic clove, finely chopped
- ¾ cup dried red lentils, rinsed
- ½ (14.5 oz) can diced tomatoes
- ½ cup frozen corn
- ½ avocado, diced
- ½ lime
- ¼ bunch cilantro, chopped, to serve (optional)
- 1 tbsp olive oil
- ½ tsp ground cumin
- ¼ tsp dried oregano
- ¼ tsp ground coriander
- salt, to taste
Always read the labels if you cook for someone with an allergy.
Method
- Heat the oven to 425°F. Put the bell peppers halves cut-side up on a large baking tray, brush with 1½ teaspoons of the olive oil, season with salt and roast for 15 minutes until starting to soften.
- Meanwhile, put the kettle on. Heat the rest of the oil in a saucepan on medium heat and cook the yellow onion for 3 minutes. Stir in the garlic, ground cumin, dried oregano and ground coriander for 30 seconds, then add the lentils, tomatoes and ¾ cup (175 ml) of just-boiled water.
- Simmer for 12–15 minutes, stirring often, until the lentils are soft and thick enough to hold their shape, adding the corn for the last 3 minutes so it is steaming hot. Season with salt.
- Spoon the filling into the peppers, piling any extra around them, and roast for 8–10 minutes more until the peppers are tender and the filling is bubbling at the edges.
- Meanwhile, toss the avocado with the juice of the lime, a pinch of salt and the cilantro, if using, and spoon it over the peppers to serve.
Tip: Halve the peppers through the stalk; the stalk holds the shape and keeps the filling from slumping out.
Leftovers: The stuffed peppers keep in the fridge for 3 days; reheat until piping hot and add fresh avocado.
Friday · 23 min · about $1.71 per serving in ingredients used
Stracciatella Soup with Spinach and Beans
Italian-style egg drop soup: soft ribbons of egg and hard cheese in a lemony stock with spinach and beans.
Prep 5 min · Cook 18 min · Serves 2 · Amounts are scaled for your household.
Nutrition and cost per serving
VegetarianGluten-free (check labels)Kid-friendly
Ingredients
- 1 garlic clove, thinly sliced
- 1 (15 oz) can cannellini beans, drained and rinsed
- 3 large eggs
- ¼ cup vegetarian Italian-style hard cheese (Parmesan-style), finely grated
- ½ lemon
- 4 oz frozen chopped spinach
- 1 tbsp olive oil
- 1 vegetable bouillon cube
- salt, to taste
- black pepper, to taste
Contains: milk, egg, celery. Check the label: wheat (gluten), soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Put the kettle on. Heat the olive oil in a large saucepan on medium heat and cook the garlic for 1 minute until fragrant but not browned.
- Add 3 cups (750 ml) of just-boiled water, crumble in the bouillon cube and add the beans. Bring to a simmer and cook for 5 minutes.
- Meanwhile, beat the eggs in a jug with three-quarters of the hard cheese, the finely grated zest of the lemon and plenty of black pepper.
- Stir the frozen spinach into the soup and simmer for 3 minutes until steaming hot. With the soup at a gentle simmer, stir it in a circle and slowly pour in the egg mixture in a thin stream. Leave for 1 minute, then stir gently for 1–2 minutes until the egg has set into soft, fully cooked ribbons.
- Add a squeeze of lemon juice, taste for salt and serve sprinkled with the rest of the cheese.
Tip: Keep the soup at a gentle simmer, not a hard boil, when you add the egg so the ribbons stay soft.
Leftovers: Fridge 2 days; reheat gently until piping hot (the egg ribbons will break up a little).
