Quick, Cheap and Easy Meal
Today I am doing a Living Healthy on A Budget workshop and in preparation for the workshop I decided to make a quick, cheap and easy meal of chickpea-quinoa salad, tofu and squash with tahini sauce. What I loved about this meal was how easy it came together and how little work it was for me. It is also packed with nutrition and uber tasty.
Chickpea Quinoa Salad
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Servings: 4 (as en entree); 6-8 (as a side)
- Cost per serving:~ $1.75 (Entree); ~$0.85-1.16 (side)
Ingredients:
- 1 cup organic quinoa, rinsed +2 cups water
- 1/4 cup organic scallions, sliced
- 1 small onion, diced
- 1/2 bunch organic fresh parsley, chopped
- 2 cups cooked or canned organic chickpeas, rinsed and drained
- Juice of one lemon
- 2 tablespoons extra virgin olive oil
- Salt and Pepper, to taste
Directions:
- Add quinoa and water to a medium saucepan and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until liquid is absorbed. Let stand 5 minutes.
- While the quinoa cools combine remaining ingredients in a bowl. Add quinoa and stir to combine. Season with salt and pepper to taste.
Roasted Delicata Squash
- Prep Time: 5 minutes plus oven heating
- Cook Time: 20-30 minutes
- Servings: 4 (as a side)
- Cost per serving: $0.63
Ingredients:
- 1 medium delicata squash; washed, halved, seeds removed and sliced into half moons
- salt and pepper, taste
Directions:
- Pre-heat an oven to 350F. Line a rimmed baking sheet with parchment paper
- Place the delicata squash slices on the baking sheet and season with salt and pepper. Bake for 20-30 minutes until fork tender.
Baked Tofu
- Prep Time: 2 minutes plus oven heating
- Cook Time: 25 minutes
- Servings: 4 (as a side)
- Cost per serving: $0.55
Ingredients:
- 1 block extra firm organic tofu, drained and cut into 4 large triangles
- 2 tablespoons organic shoyu
Directions:
- Pre-heat an oven to 350F.
- Place the tofu in an 8×8 baking dish, prick with a fork and evenly our over the shoyu.
- Bake for 25 minutes, flipping after 15 minutes.
Tahini Sauce
- Prep Time: 5-10 minutes
- Servings: 4 (as a side)
- Cost per serving: ~$0.60
Ingredients:
- 1/2 cup organic chickpeas, rinsed and drained
- 2 tablespoons tahini
- 2 tablespoons nutritional yeast
- Juice of 1 lemon
- 3 tablespoons water, add more water if you would like a thiner consistency
- salt and pepper to taste
Directions:
- Place in a blender or food processer and process until smooth.
