This is a Middle Eastern dish – can be used as a dip or a spread for sandwiches. It is a lot cheaper to make than buy though many spermarkets do stock it. Even cheaper when using dried chick peas bought in bulk.
1 can (approx. 400g)of cooked chick peas (or you can soak overnight and cook 1 cup of dried chick peas)
2 Tablespoons of olive oil
1 – 2 cloves of fresh garlic
2 Tablespoons of tahini (sesame paste)
the juice of 1 lemon
a little water to blend
salt and pepper (optional)
Place all ingredients in a food processor and blend until fairly smooth – you may need to keep adding water bit by bit until you get the consistency you want.
A chunky, filling winter soup. These quantities make a large pan of soup – they can easily be reduced by half if desired.
2 tablespoons of sunflower oil
2 medium leeks, sliced widthways into thin round slices
2 or 3 cloves of garlic (optional)
6-8 large potatoes, cut into chunks (about 2 or 3 cm.)
2 tablespoons of white flour
1 cup of frozen peas (an optinal extra)
5 or 6 cups of water
Salt and pepper to taste
Cook the leeks and garlic, if using, in the sunflower oil for a few minutes then stir in the flour. Add one cup of water and stir well to blend. Add the potatoes and the rest of the water (you may need to adjust the quantity slightly – make sure all the vegetables are well covered). Bring to the boil, stirring occasionally to prevent sticking, and then turn down to simmer until the potatoes are just about cooked. Finally, if using, add the peas and cook for a further few minutes until tender. Season to taste.
Chick peas are a very nutritious and cheap food – having dried ones in the cupboard ensures a cheap meal anytime (after soaking overnight). Check out cheap bulk deals such as available from Goodness Direct
1 – 2 Tablespoons of light vegetable oil
1 onion, chopped
3 cloves of garlic, finely chopped or crushed
1 apple, peeled and finely chopped (this is a very good way of using up an apple that has gone wrinkly but is not rotten)
1 green pepper, finely chopped (optional)
2 – 3 teaspoons of curry powder
1-2 tins of cooked chick peas (or soak dried ones overnight and cooked – cheaper)
1 can of tomatoes
handful of raisins (optional)
2 tablespoons of desiccated coconut (optional)
some frozen peas (a cupful or more if you really like them)
Fry the onion, garlic and apple in the olive oil for a few minutes. Add the curry powder and stir for a minute or two. Add the tomatoes (chop them if needed) and green pepper. If you like really sweet tasting curry, then add the raisins and coconut. Cook for about 15 minutes at simmering level and then add your chick peas and cook for a further 10 minutes. Shortly before the end of cooking time put some frozen peas in, as these will go mushy if overcooked. Add salt to taste. We like this best with white basmati rice (you should get a whole kilo for unde £1 in the cheap supermarkets or value ranges) and lots of little toppings.
Ideas for toppings are chopped fresh tomato, cucumber, sliced banana (yes this does work!), sunflower seeds, avocado (not the most frugal ingredient but jam packed with nutrients), in fact anything you fancy! My kids love these all put in small separate bowls so they can help themselves.
A very frugal variation of this is to make potato and pea curry by replacing the chick peas with value tinned potatoes.
Yes – this is hardly a recipe but it may be useful to those with little cooking experience.
Large baking potatoes
Wash the potatoes well and then prick all over with a fork. Coat them with the oil and salt – messy but fun! Bake in the oven for about 1 hour and 15 minutes at 180C/360F. Alternatively you can cook these in a microwave in minutes (follow manufacturers guidelines for timing). Nice served with a green salad and your choice of topping or filling.
Beans are the ultimate frugal food. High in protein and vitamins and versatile in use. You can either use two tins of bought beans (less frugal but still cheap) or soak dried ones overnight and then boil until cooked (can be over an hour for some beans) – good ones for this recipe: chick peas, aduki beans, black eye beans, green lentils, kidney beans (usually 11p for a value tin), borlotti and lima but any will do. Check out bulk prices with companies such as Goodness Direct and co-operatives. Clearance food specialists Approved Food sometimes have some bean bargains too.
2 leeks or 2 onions, sliced into thin round slices
A little olive oil
Mixed beans of your choice, cooked (how much is up to you – 500g+)
2 tins plum tomatoes – chop them up (about 3 cups/800g in all)
half a cup of water or vegetable stock
a handful of fresh herbs of your choice roughly chopped or 3 teaspoons of dried herbs (suggested herbs – mint, thyme, sage, winter savory)
salt to taste
Fry the leeks in the oil for a few moments then add the beans and stir until coated with the oil. Add the tomatoes, water/stock, salt and herbs and bring to the boil. Simmer gently for about 20 minutes until cooked – alternatively place in oven to cook – a good idea if you are already using it for baked potatoes or herb bread which go very well with this dish. Maybe you could fit a cake in there too? Sorry – off on a frugal tangent!
Variations are many with casseroles – they are great for using things up: Add the dumplings from our mince and dumplings recipe. Add any vegetables that need using up – tinned potatoes mixed through could make this a one pot meal. Add rehydrated soya chunks or chopped sausages Make it fruity with dried apricots. Pictured is a casserole made with tinned butter beans, aubergines and leeks served with mustard mash.