Tag Archives: superfrugal

lentil soup

lentil

Lentil Soup – a nice broth with bread or a filling chunky variety. This soup is simple to make, nutritious and cheap, cheap, cheap 🙂 Quantities below makes a pan to feed four people.

Ingredients:
red lentils – half a cup to one cup depending how thick you want it
2 onions, chopped
3 carrots, diced
water to cover well
stock of choice (we like a spoon of Vecon Stock with extra vits for winter!)
salt if needed, depending on stock used

Place lentils and water in pan and bring to the boil while preparing the other vegetables. Add them and stock, cook until tender. Mash or partially blend if you wish. Ta-da!

Variants:
Add other veg such as diced potatoes and celery or chopped greens near the end of cooking.
Add a tin of tomatoes and/or tomato puree with a handful of pasta to cook along with the lentils for a much thicker hearty soup.



tomato rice soup

A tasty way to use up leftover rice. Particularly cheap if you have your own herbs on hand in the garden or a pot. We used rosemary which is very easy to grow – most cuttings grow just from being stuck in the ground without any additives, so ask your green fingered friends or snip some bits in parks/public gardens 🙂 Of course you could just buy some. It’s a very hardy perrenial too, so good for the British winters staying green and edible throughout (see snow in pic).

Ingredients:
a little olive oil
1 chopped onion
2 or 3 cloves of garlic, finely chopped
1 tin of tomatoes
water (fill tin and rinse out tomato juice with it)
cooked rice (we used about 2 cups of brown rice here but the quantity is variable – add more/less water if needed)
a good handful of fresh herbs (or a teaspoon of dried)
a squirt of tomato puree
salt and pepper to taste

Cook the onion and garlic in the oil for a few minutes then add tomatoes and water. Bring to the boil and turn down to simmer. Add your rice and herbs (fresh herbs are easiest cut in with a scissors) then the tomato puree. Cook for 10 minutes or so longer, stirring occasionally taste to check that the veg and herbs are cooked, season and enjoy!



potato bake

Extremely simple and cheap – even if you’ve never cooked before you should manage this one!

potato bake in a Halogen oven

Ingredients:
6 or 7 medium sized potatoes, peeled
1 large can of baked beans in tomato sauce (approx 800g – you could use 2 standard size tins instead)
1 large onion, thinly sliced
2 or 3 sliced tomatoes
1 tablespoon of margarine for dotting over the top
1 tablespoon of sesame seeds for sprinkling on the top
other optional layers:
1 or 2 cups of left-over rice mixed with some soya milk and herbs
sliced mushrooms mixed with a little veg. oil and 2 cloves of crushed garlic
1 can of sweetcorn
1 can of spinach

Part-boil the potatoes for 5 or 6 minutes until starting to soften. Thinly slice them. In a large casserole or lasagne dish place a layer of potatoes then a layer of beans, then onion and repeat until all used up. That is the basic dish but you can add any other layers you like (experiment! Any tins lurking in the cupboard?), such as the garlic mushrooms, sweetcorn, spinach or rice ones above, making the last layer potatoes. Spread the sliced tomatoes over the top, dot with the marg. and sprinkle on the sesame seeds. Bake for about an hour or until the potatoes are soft at 190C/380F.

Pictured Bake cooking in an energy saving Halogen Oven.



oatmeal stuffing or skirlie

1 cup of medium oatmeal
1 large onion, finely chopped
4 tablespoons of sunflower oil
a little salt

Cook the onion in the oil until soft and then stir in the oatmeal and salt and cook for a few minutes longer, stirring frequently to prevent sticking – nice served with casseroles, or mince and dumplings or with your Christmas dinner!

Also see sage and onion stuffing