vrijdag 22 november 2013

Dinners Are Served: 10 Vegetarian Meals for Less than $50

And she’s back! Once again our contributing food editor Lara Matos brings you five quick and easy recipes with the cost of ingredients totaling less than $50*. The twist? They are all vegetarian! Fear not, hamburglars. These meals are hearty and delish.

Remember, the food measurements are designed to give you ten meal portions; perfect if you and your roommate decide to go 50/50 on the grocery bill, you’re cooking for you and your significant other, or you decide to pack up leftovers for the following day’s lunch. The recipes are easy enough that anyone can do them, regardless of cooking experience; and you’ll notice ingredients from your shopping list wisely used in more than one recipe. No wasting when you’re trying to budget and curb your spending vice of ordering take-out!

So join us as we head to the store and prepare a week’s worth of tasty vegetarian meals without spending a fortune.

Download or print off the shopping list and recipes in the Everygirl Handbook. There you’ll also find our last feature of 10 Meals for Less than $50.

*ingredients prices based off Trader Joe’s in Chicago

Monday – Black Bean Burger with Baked Sweet Potato Fries
1 16oz. can of black beans, divided
½ cup panko breadcrumbs
1 egg
2 tsp. cumin
¼ tsp. cayenne pepper
1 clove garlic, minced
½ avocado, sliced
½ cup frozen corn, thawed
1/4 red bell pepper, finely chopped
½ shallot, finely chopped
1 tablespoon cilantro, finely chopped
2 tablespoons olive oil
1 tsp. salt
¼ tsp. pepper
2 large sweet potatoes, sliced into “fries”
2 pretzel buns (or buns of your choice)

Heat 1 tablespoon of olive oil over medium high heat in a skillet. Add corn and sauté until slightly browned, stirring every so often (about 5-7 minutes). While corn is browning, use hands (or fork) to mash ¾ of the can of black beans until smooth. Add in breadcrumbs, egg, cumin, cayenne pepper, corn, shallot, cilantro and red bell pepper. Stir well to combine. Finally, add in remaining black beans and combine. Form into 3-4 large patties (depending on size). Set aside.

Preheat oven to 400 degrees. Peel sweet potatoes and cut in both directions to form spheres (fries). Coat fries with 1 tablespoon of olive oil. Sprinkle with salt and pepper. Bake for 15-20 minutes until golden brown.

In the last 5 minutes of cooking, cook black bean burgers. Heat a nonstick pan over medium heat. Cook black beans burgers about 4 minutes per side, until nicely browned. Assemble burger on bun and top with sliced avocado. Top with melted cheese, tomato, onion and/or lettuce (optional).

Tuesday – Risotto Primavera
1 cup Arborio rice
½ cup dry white wine
4 cups vegetable stock
1 shallot, finely chopped
¾ cup shredded parmesan cheese
1 zucchini, chopped
1/4 red bell peppers, chopped
½ frozen peas, defrosted
1 head of broccoli, chopped
15 cherry tomatoes, halved
2 tablespoons olive oil

Chop all of the vegetables: zucchini, red bell pepper, broccoli, tomatoes. Heat 1 tablespoon olive oil over medium heat. Add vegetables and sauté for 5 minutes. Defrost peas. Set aside all vegetables.

Heat one tablespoon of olive oil over medium heat in large saucepan. Add shallot and cook until translucent, about 5 minutes. Add in rice and toast over heat for 1-2 minutes. Add in white wine and stir to combine. Once wine has reduced by half, add in ½ cup of the vegetable stock. Stir consistently until completely absorbed. Continue to add stock, ½ a cup at a time, stirring constantly, until all stock has been absorbed. This will take 20-30 minutes. Once all stock has been absorbed, remove from heat.

Stir in parmesan cheese and stir until completely melted. Gently fold in all of the vegetables. Top with a sprinkling of parmesan cheese (optional).

Wednesday – Taco Salad with Cilantro Lime Vinaigrette
2 flour tortilla
3 cups of romaine lettuce, chopped
1 cup frozen corn
1 cup black beans
1 cup cheddar cheese, shredded
1/4 red bell pepper, chopped
15 cherry tomatoes, halved
½ avocado, chopped

Vinaigrette Ingredients:
1 tablespoon fresh lime juice
1 tablespoon cilantro, finely chopped
2 tablespoons olive oil
1 tablespoon red wine vinegar
½ tsp. salt
Pinch of pepper

Preheat oven to 350 degrees. Using an oven safe, glass bowl, place bowl upside down on a baking sheet. Use hands to mold flour tortilla to bowl and bake for 10 minutes or until tortilla is golden brown. Repeat with second tortilla (or use two bowls).

While tortillas are baking, whisk together lime juice, olive oil, vinegar, salt and pepper to form cilantro lime vinaigrette. Once tortillas are baked, fill shell with beans, corn, lettuce, tomatoes, pepper, cheese, avocado, and top with vinaigrette.

Thursday – Zucchini Fritters with Yogurt Dipping Sauce & Side Salad
2 medium zucchini, shredded
½ cup flour
1 tsp. salt (or to taste)
1 egg
1/4 cup plus 2 tablespoons scallions, chopped finely
½ tsp. baking powder
½ cup plain Greek yogurt
½ cup fat-free sour cream
2 tablespoon fresh lemon juice
3 tablespoons olive oil
1 tsp garlic powder
2 cups of arugula

In a large bowl, combine shredded zucchini, flour, baking powder, salt and egg. Use a fork to combine. Heat 2 tablespoons of olive oil in a skillet over medium high heat. Drop heaping spoonfuls of the zucchini mixture onto oil and allow to cook for a few minutes before flipping (4-5 minutes per side). Remove to a towel-lined cooling rack to remove excess oil.

For yogurt dipping sauce, combine Greek yogurt, sour cream, lemon juice, garlic powder (salt and pepper to taste). Stir to combine.

For dressing, combine 1 tablespoon olive oil, 1 tablespoon lemon juice, a pinch of salt and pepper. Top arugula with dressing.

Friday – Pear and Goat Cheese Crostini
1 small baguette, sliced
1 pears, sliced thinly
4 oz. goat cheese
2 tablespoons honey
2 cups arugula
Several large slices of parmesan cheese (to taste)
1 tablespoon lemon juice
2 tablespoons olive oil

Preheat oven to 350 degrees. Slice the baguette into 1 inch thick slices. Brush with olive oil and toast in oven for 10 minutes or until lightly browned. Top crostini with goat cheese, pear slices, and then drizzle honey over the top.

For dressing, combine 1 tablespoon olive oil, 1 tablespoon lemon juice, a pinch of salt and pepper. Top arugula with the dressing and parmesan.


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