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.