As we all know, eating healthy doesn’t have to break the bank. With a little creativity and some simple ingredients, you can whip up delicious and nutritious meals that won’t put a dent in your wallet. In this article, we’ll be sharing 18 budget-friendly cheap healthy recipes that are perfect for everyday meals. From hearty soups and salads to satisfying wraps and stir-fries, these recipes prove that healthy eating doesn’t have to mean sacrificing flavor or quality.
Whether you’re looking for quick and easy lunches or satisfying dinners, our collection of recipes has got you covered. With ingredients like lentils, quinoa, sweet potatoes, and avocado, we’ll show you how to create mouth-watering meals without breaking the bank. So go ahead, get cooking, and start enjoying healthy, affordable meals that will keep you going all day long!
Lentil and Vegetable Soup
This comforting soup is a perfect blend of protein-rich lentils and a medley of colorful vegetables, simmered to perfection in a flavorful broth. It’s a great way to warm up on a chilly day or pack as a healthy lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, diced tomatoes, thyme, salt, and pepper. Stir to combine.
3. Pour in the remaining 2 cups of water and bring to a boil.
4. Reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40 minutes
Quinoa and Black Bean Salad
A flavorful and nutritious salad that combines the nutty taste of quinoa with the creamy texture of black beans, perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a large bowl, combine cooked quinoa, black beans, red bell pepper, onion, and garlic.
3. Drizzle with olive oil and lime juice; season with salt and pepper to taste.
4. Serve immediately, garnished with chopped cilantro or scallions if desired.
Cooking Time: 20-25 minutes
Sweet Potato and Chickpea Curry
This recipe combines the natural sweetness of sweet potatoes with the creaminess of chickpeas, all wrapped up in a rich and aromatic curry sauce. Perfect for a quick and satisfying meal or as a side dish to impress your guests.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons vegetable oil
– 2 cups water or coconut milk
– Fresh cilantro leaves, chopped (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, curry powder, cumin, turmeric, salt, and pepper. Cook for 1 minute.
4. Add sweet potatoes and chickpeas. Stir to combine.
5. Pour in water or coconut milk. Bring to a simmer.
6. Reduce heat to low and let cook for 20-25 minutes, or until sweet potatoes are tender.
Cooking Time: 20-25 minutes
Oatmeal with Fresh Fruit and Nuts
Start your day off right with this wholesome breakfast recipe, packed with fiber-rich oats, crunchy nuts, and sweet fresh fruit.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (or a combination of both)
– 1 tablespoon honey or maple syrup (optional)
– 1/4 cup chopped almonds or walnuts
– 1/2 cup mixed fresh fruit (such as blueberries, strawberries, banana slices)
– Pinch of salt
Instructions:
1. In a medium pot, bring the water or milk to a simmer.
2. Add the oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
3. Stir in honey or maple syrup (if using).
4. Top the oatmeal with chopped nuts and mixed fresh fruit.
5. Sprinkle a pinch of salt to bring out the flavors.
Cooking Time: 10-12 minutes
Vegetarian Stuffed Bell Peppers
A colorful and flavorful vegetarian dish that’s perfect for a quick weeknight dinner or special occasion. This recipe combines the sweetness of bell peppers with the savory flavors of quinoa, black beans, and cheese.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together quinoa, black beans, cheese, cilantro, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place stuffed bell peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until bell peppers are tender.
7. Remove foil and bake for an additional 10-15 minutes or until cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Whole Wheat Pasta with Marinara Sauce
This classic Italian dish is a staple for a reason – the combination of whole wheat pasta, rich marinara sauce, and simplicity makes it a crowd-pleaser. In just 15 minutes, you’ll have a satisfying meal that’s perfect for a weeknight dinner.
Ingredients:
– 8 oz whole wheat pasta
– 2 cups marinara sauce (homemade or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente, about 8-10 minutes.
2. Reserve 1 cup of pasta water before draining the spaghetti.
3. In a large skillet, heat the olive oil over medium heat. Pour in the marinara sauce and stir to combine.
4. Add the reserved pasta water to the sauce and stir to combine.
5. Combine cooked pasta and sauce. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15 minutes
Homemade Veggie Burgers
Elevate your burger game with this simple recipe for homemade veggie burgers. Made with a mix of nutritious vegetables, whole grains, and spices, these patties are not only delicious but also packed with fiber, vitamins, and minerals.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup finely chopped mushrooms
– 1/4 cup grated zucchini
– 1 small onion, finely chopped
– 1 minced garlic clove
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mash the black beans using a fork or potato masher.
3. Add the oats, mushrooms, zucchini, onion, garlic, tomato paste, smoked paprika, salt, and pepper to the bowl. Mix well.
4. Divide the mixture into 4 equal portions and shape each portion into a patty.
5. Cook the patties for about 4-5 minutes per side, or until they’re golden brown and crispy on the outside.
Cooking Time: Approximately 10-12 minutes
Spinach and Mushroom Stir-Fry
A quick and flavorful vegetarian stir-fry recipe that combines the earthy taste of mushrooms with the nutritious goodness of spinach.
Ingredients:
– 1 cup fresh mushrooms (button or cremini), sliced
– 2 cups fresh spinach leaves
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the mushrooms and cook until they release their liquid and start to brown (about 3-4 minutes).
3. Add the onion and garlic; cook for an additional 2 minutes, until the onion is translucent.
4. Stir in the spinach leaves and cook until wilted (about 1 minute).
5. Season with soy sauce, salt, and pepper to taste.
Cooking Time: 10-12 minutes
Brown Rice and Broccoli Bowl
This simple yet satisfying bowl is a perfect combination of fiber-rich brown rice and nutritious broccoli, all in one easy-to-make dish. With just a few ingredients, you can create a healthy and delicious meal that’s ready in no time.
Ingredients:
– 1 cup brown rice
– 2 cups water or vegetable broth
– 3 cups broccoli florets
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: soy sauce, garlic powder, or other seasonings of your choice
Instructions:
1. Cook the brown rice according to package instructions using the water or broth.
2. In a separate pan, heat the olive oil over medium-high heat. Add the broccoli florets and cook until tender, about 3-4 minutes.
3. Once the rice is cooked, fluff it with a fork and divide it among bowls.
4. Top the brown rice with the steamed broccoli and season with salt, pepper, and any additional seasonings you like.
Cooking Time:
– Brown rice: 20-25 minutes
– Broccoli: 3-4 minutes
– Total cooking time: 23-29 minutes
Avocado and Black Bean Wrap
A flavorful and nutritious wrap filled with creamy avocado, savory black beans, and crunchy veggies.
Ingredients:
– 1 large flour tortilla
– 1 ripe avocado, mashed
– 1/2 cup cooked black beans
– 1/2 cup diced red bell pepper
– 1/4 cup chopped cilantro
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the mashed avocado, black beans, red bell pepper, and cilantro.
2. Squeeze lime juice over the mixture and season with salt and pepper to taste.
3. Lay the tortilla flat on a work surface and spread the filling down the center of the tortilla.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Zucchini Noodles with Pesto
A flavorful and healthy twist on traditional pasta, this recipe transforms zucchinis into noodle-like strands, paired with a rich and creamy pesto sauce.
Ingredients:
– 2 medium-sized zucchinis
– 1/4 cup freshly made pesto sauce (see our simple recipe for homemade pesto)
– Salt, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat your spiralizer or vegetable peeler to create long, noodle-like strands from the zucchinis.
2. Cook the zucchini noodles in a large skillet over medium-high heat for 3-4 minutes, stirring occasionally, until they start to soften.
3. Add the freshly made pesto sauce and season with salt to taste. Stir well to combine.
4. If desired, sprinkle with grated Parmesan cheese and serve hot.
Cooking Time: 10-12 minutes (including spiralizing or peeling time)
Chickpea and Spinach Stew
Warm up with this nutritious and flavorful stew, perfect for a cozy night in. This recipe combines the creaminess of chickpeas with the earthy sweetness of spinach.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 cups fresh spinach leaves
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 tsp ground cumin
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, bell pepper, and chickpeas. Cook for an additional 2-3 minutes.
3. Stir in diced tomatoes, vegetable broth, and cumin. Bring to a simmer.
4. Reduce heat to low and let stew cook for 20-25 minutes or until spinach is wilted.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 25-30 minutes
Baked Sweet Potato Fries
Sweet potatoes are a great alternative to regular potato fries, with their natural sweetness and nutritious benefits. In this recipe, we’ll show you how to transform sweet potatoes into crispy, flavorful fries that are perfect for snacking or as a side dish.
Ingredients:
– 2-3 large sweet potatoes
– 1 tablespoon olive oil
– Salt, to taste
– Optional: Additional seasonings such as paprika, garlic powder, or chili powder
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and dry them with a paper towel.
3. Cut the sweet potatoes into long, thin strips, similar to regular potato fries.
4. Place the sweet potato strips in a bowl and drizzle with olive oil. Sprinkle salt and any desired seasonings over the top.
5. Line a baking sheet with parchment paper or aluminum foil. Arrange the sweet potato strips in a single layer on the prepared baking sheet.
6. Bake for 20-25 minutes, flipping the fries halfway through the cooking time, until they’re crispy and golden brown.
Cooking Time: 20-25 minutes
Tomato and Cucumber Salad
This refreshing salad is perfect for hot summer days or as a light lunch option. A simple combination of juicy tomatoes, crisp cucumbers, and a hint of tangy dressing makes for a flavorful and satisfying meal.
Ingredients:
– 2 large ripe tomatoes, diced
– 1 large cucumber, peeled and thinly sliced
– 2 tbsp olive oil
– 1 tbsp apple cider vinegar
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the diced tomatoes and sliced cucumbers.
2. Drizzle the olive oil over the vegetables and toss gently to coat.
3. In a small bowl, whisk together the apple cider vinegar and a pinch of salt and pepper.
4. Pour the dressing over the tomato and cucumber mixture and toss again to combine.
5. Taste and adjust the seasoning as needed.
6. Garnish with fresh parsley leaves, if desired.
Cooking Time: 10 minutes
Peanut Butter and Banana Smoothie
A classic combination of creamy peanut butter and ripe bananas blended together with a hint of sweetness and a touch of milk, this smoothie is the perfect way to start your day or fuel up after a workout.
Ingredients:
– 2 ripe bananas
– 2 tablespoons creamy peanut butter
– 1/2 cup vanilla yogurt
– 1/2 cup low-fat milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the bananas, peanut butter, yogurt, and milk.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add honey if desired for an extra touch of sweetness.
4. Taste and adjust the sweetness or consistency as needed.
5. Add ice cubes if you want a thicker, colder smoothie.
6. Blend again until the ice is crushed and the smoothie reaches your desired consistency.
Cooking Time: None!
Eggplant and Tomato Casserole
This hearty casserole is a perfect blend of tender eggplant, flavorful tomatoes, and savory cheese. It’s an easy-to-make, satisfying vegetarian main course or side dish that’s sure to please.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 large tomatoes, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté eggplant slices until tender, about 5 minutes per side.
3. In a separate bowl, combine diced tomatoes, chopped onion, minced garlic, salt, and pepper.
4. In a 9×13-inch baking dish, arrange half of the cooked eggplant in the bottom.
5. Add tomato mixture on top, followed by remaining eggplant slices.
6. Sprinkle mozzarella and Parmesan cheese evenly over the casserole.
7. Drizzle with olive oil and garnish with chopped basil leaves (if using).
8. Bake for 30-35 minutes or until golden brown.
Cooking Time: 30-35 minutes
Barley and Vegetable Pilaf
A hearty and flavorful pilaf recipe that combines the nutty taste of barley with a variety of colorful vegetables.
Ingredients:
– 1 cup pearl barley, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 small zucchini, sliced
– 1 cup frozen peas
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced red bell pepper and sliced zucchini, cooking until tender, about 5 minutes.
5. Add the rinsed barley, water or broth, salt, and pepper. Bring to a boil, then reduce heat to low and simmer, covered, for 35-40 minutes or until the barley is tender.
6. Stir in the frozen peas and cook until thawed and heated through.
7. Taste and adjust seasoning as needed.
8. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 45-50 minutes
Greek Yogurt with Honey and Berries
Start your day with a burst of flavor and a boost of nutrition by combining creamy Greek yogurt, drizzle of honey, and sweet-tart berries. This simple recipe is perfect for a quick breakfast or snack.
Ingredients:
– 1 cup Greek yogurt
– 2 tbsp honey
– 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
– Optional: granola or chopped nuts for topping
Instructions:
1. Spoon the Greek yogurt into a bowl.
2. Drizzle with honey, spreading evenly to cover the yogurt.
3. Top the yogurt with mixed berries.
4. If desired, sprinkle with granola or chopped nuts for added crunch and texture.
5. Serve immediately and enjoy!
Cooking Time: None! Just assemble and serve.
Summary
Indulge in delicious and nutritious meals without breaking the bank! This collection of 18 budget-friendly recipes offers a variety of healthy and tasty options for everyday meals. From hearty soups to flavorful salads, and satisfying stir-fries to wholesome wraps, there’s something for everyone. Try lentil and vegetable soup, quinoa and black bean salad, or sweet potato and chickpea curry for a nutritious start. For a quick and easy lunch, opt for oatmeal with fresh fruit and nuts or avocado and black bean wrap. Treat yourself right with these affordable and scrumptious recipes!
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