How to Make a Low Cost Nutritious Meal That Tastes Great!

Javrsmith By Javrsmith, 17th Mar 2011 | Follow this author | RSS Feed
Posted in Wikinut>Guides>Money Saving Tips

WIth the cost of food at an all time high, try out a nutritious meal idea that is cheap but tastes great. Full of vitamins and protein, it will give you the energy you need and it won't break the bank. Mix it up a bit and you'll find that you will make this dish again and again.

The Ingredients required to feed two people

This economical dish uses a variety of inexpensive items that are readily available. Feel free to substitute with alternatives that you have on hand or to add your favorite items to personalize the final product. The listed ingredients make a meal for two. You can easily double or triple the recipe to feed more people or to make extra for another day.

The basic ingredient is dried beans. These are available at economical prices. Beans have a great deal of protein. They also have the added benefit of being supplied without salt. Many canned bean varieties are loaded with sodium that you really don't need. You need 1 cup of dried beans. Any variety will do but lima beans are likely the most expensive. Navy, Pinto, kidney or others will be cheaper. These will need to be soaked in a large pot overnight. Make sure that there is enough water to soak in to the beans. At least 2 cups of water is needed.

The second ingredient is medium size chopped onion. These are available at a reasonable cost, especially if you buy them in bulk. Get the cheapest ones you can get. If you have to trim off some waste, you won't lose much money. If you can buy a large sack of them, be sure that you can store them in a suitable dry location to reduce spoilage.

Garlic is another good ingredient to consider. It isn't as cheap as onion, but you don't have to use very much. A cloves per person, more if desired.

Potatoes are an economical ingredient that you may consider adding. They add carbohydrates to the meal and help fill up hungry people. Add one per person, if desired.

Cabbage is another economical vegetable that you may consider adding. A cup or more, chopped, will do.

Have everything chopped and ready to go.

Start cooking the economical disk

Using a large soup pot, cook the chopped onion in a couple of tablespoons of oil over fairly high heat. Stir frequently to prevent burning. Cook the garlic at the same time. You can add a little sugar or molasses to the pot, if desired. When the onions have browned, add a cup of water and reduce the heat to simmer. Adding some ketchup will help change the dish into traditional baked beans.

Drain the beans and add them to the pot. Add the chopped potatoes, cabbage and other optional ingredients. Add the spices now as well.

Cover the soup pot and simmer the meal for as long as possible, an hour at least.

Enjoy your economical meal

After the meal has simmered for a sufficiently long time, it will be ready to serve. The beans should be soft when the meal is ready. If you have bought the most economical ingredients, you will be amazed by the low cost of this meal. One family made this meal in early 2011 and was able to feed 4 people for less than a dollar each. Because they used cabbage and potatoes, the meal was cheap and very filling. No one noticed that there was no meat in the meal. Everyone in the family enjoyed the flavors. They are going to make it again and it will be a hit again.

Try this meal yourself and let us know how it worked out for you.


Cheap, How To Save Money, Lower Your Food Bill, Money Savings, Save Money, Save Money On Food

Meet the author

author avatar Javrsmith
I am a certified project manager, (PMP), with additional certifications in contract management and procurement purchasing.

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author avatar Denise O
17th Mar 2011 (#)

Sounds good and I agree, beans are very economical. They are also very tasty and good for you. Thank you for sharing.:)

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