Five dinners for two adults, all vegetarian, with an estimated grocery total of $32.49 (range $24.85–$43.08), about $3.25 per serving.
Estimated grocery total
$3.25 per serving · 10 servings
Range $24.85–$43.08
$32.49
✓ Likely under the $60 budget
Likely under means our estimate gives this week at least an 80% chance of staying under $60. The dinners use about $18.01 of the $32.49; the rest is left in opened packs.
Price ranges set using Open Prices data (Open Food Facts, ODbL).
This week's dinners
Price per dinner is the ingredients it uses, per serving.
Counting only the ingredients each dinner uses, the cheapest night is Wednesday's Lentejas-Style Spanish Lentil Stew with Smoked Paprika and Potatoes, at about $1.47 per serving; the most expensive is Friday's Air-Fryer Tikka-Spiced Tofu with Pea Pilau Rice, at about $2.04. The five dinners use about $18.01 of what you buy; the rest is left in opened packs, the biggest being potatoes, peas and green cabbage. Yellow onion, garlic and tomato paste go into more than one dinner, along with 10 more items on the list, so you buy them once. The quickest are Veggie Fajita Bowls with Mexican Rice, Black Beans and Avocado and Chickpea Tinga-Style Tacos with Lime Cabbage, ready in about 30 minutes. Fresh food you should still have at the end of the week includes most of a head of green cabbage, about half a bag of carrots, about ¾ of a pack of peas and 3 garlic cloves.
The recipes
Amounts are scaled for two adults.
Monday · 30 min · about $1.72 per serving in ingredients used
Veggie Fajita Bowls with Mexican Rice, Black Beans and Avocado
Charred fajita-spiced peppers and onions over tomato-cumin rice with black beans, smashed avocado and lime.
Prep 6 min · Cook 24 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-free (check labels)Kid-friendly
Ingredients
- ¼ yellow onion, finely chopped
- ¾ cup long-grain white rice
- 1 garlic clove, finely chopped
- 1 tbsp tomato paste
- 1 bell pepper, mixed colours, cut into strips
- ½ red onion, cut into thin wedges
- 1 (15 oz) can black beans, drained and rinsed
- ½ avocado
- ½ lime
- ¼ bunch cilantro, chopped
- 1½ tbsp olive oil
- ½ tsp ground cumin
- ½ vegetable bouillon cube, check the label if cooking gluten-free
- ½ tsp chili powder (mild blend)
- ¼ tsp dried oregano
- salt, to taste
- ¼ tsp garlic powder
Contains: celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat 1½ teaspoons of the olive oil in a saucepan on medium heat and cook the yellow onion for 2 minutes. Add the rinsed rice, garlic, tomato paste and ground cumin and stir for 1 minute, then add the crumbled bouillon cube and 1¼ cups (300 ml) of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, toss the bell peppers and red onion with the chili powder, garlic powder, dried oregano, a good pinch of salt and 1½ teaspoons of the oil. Heat the rest of the oil in a large frying pan on high heat and cook for 8–10 minutes, stirring now and then, until soft and charred at the edges.
- Warm the black beans in a small saucepan with 1½ tablespoons of water and a pinch of salt for 3–4 minutes, until hot.
- Mash the avocado with the juice of half the lime and a pinch of salt.
- Divide the rice between bowls and top with the peppers and onions, the beans and the avocado. Scatter with the cilantro and serve with the rest of the lime in wedges.
Tip: Get the frying pan really hot before the peppers go in and don't stir too often; that's how they char instead of stewing.
Leftovers: The peppers and beans keep in the fridge for 2 days; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Tuesday · 40 min · about $2.01 per serving in ingredients used
Gulf-Style Kidney Bean and Vegetable Salona with Rice
A gently spiced Gulf-style tomato curry of kidney beans, potatoes, carrots and spinach, served over rice.
Prep 15 min · Cook 25 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-free (check labels)Kid-friendly
Ingredients
- ¾ cup long-grain white rice
- ½ yellow onion, chopped
- 2 garlic cloves, finely chopped
- 1½ tbsp fresh ginger, finely grated
- 1 tbsp tomato paste
- ½ (14.5 oz) can diced tomatoes
- 5 oz russet potatoes, peeled and cut into small cubes
- 3 oz carrots, diced
- 1 (15 oz) can kidney beans, drained and rinsed
- 2 oz baby spinach
- ½ lime
- ¼ bunch cilantro, chopped
- 1 tbsp vegetable oil
- ½ tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp ground turmeric
- ¼ tsp black pepper
- ½ vegetable bouillon cube
- salt, to taste
Contains: celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Rinse the rice and put it in a saucepan with 1¼ cups (300 ml) of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, heat the vegetable oil in a large saucepan on medium heat and cook the yellow onion for 3 minutes. Add the garlic, fresh ginger, ground cumin, ground coriander, turmeric, black pepper and tomato paste and stir for 1 minute.
- Add the tomatoes, potatoes, carrots, ¾ cup (175 ml) of water and the crumbled bouillon cube. Cover and simmer for 12 minutes until the potatoes are tender.
- Stir in the kidney beans and spinach and simmer uncovered for 3–4 minutes until the beans are hot and the sauce has thickened. Add the juice of half the lime and season with salt.
- Serve the salona over the rice with the cilantro scattered on top and the rest of the lime in wedges.
Tip: Cut the potatoes small, about the size of a sugar cube, so they are tender in 12 minutes.
Leftovers: Fridge 3 days; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Wednesday · 43 min · about $1.47 per serving in ingredients used
Lentejas-Style Spanish Lentil Stew with Smoked Paprika and Potatoes
Green lentils simmered with potatoes, carrots, peppers and smoked paprika into a thick, comforting stew.
Prep 13 min · Cook 30 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-free (check labels)
Ingredients
- ½ yellow onion, finely chopped
- 4 oz carrots, diced
- ½ bell pepper, green, diced
- 2 garlic cloves, finely chopped
- 1 tomato, coarsely grated, skin discarded
- ¾ cup dried brown or green lentils, rinsed
- 5 oz russet potatoes, cut into 1.5 cm cubes
- 2 oz baby spinach
- 1½ tbsp olive oil
- 1 tsp smoked paprika
- 1 bay leave
- ½ vegetable bouillon cube, check the label if cooking gluten-free
- 1 tsp apple cider vinegar
- salt, to taste
- black pepper, to taste
Contains: celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat 1 tablespoon of the olive oil in a large saucepan on medium heat and cook the yellow onion, carrots and bell peppers for 3 minutes. Add the garlic, tomato and smoked paprika and stir for 1 minute, without letting the paprika burn.
- Add the lentils, potatoes, bay leaves, the crumbled bouillon cube and 2½ cups (600 ml) of boiling water. Simmer, partly covered, for 20 minutes, stirring now and then, until the lentils and potatoes are tender; add a splash more water if it gets too thick.
- Stir in the spinach until wilted, then add the apple cider vinegar and the rest of the oil. Season with salt and black pepper, take out the bay leaves and serve in bowls.
Tip: Older lentils can take a little longer to soften; if yours are still firm, give them a few more minutes with a splash of water.
Leftovers: Keeps in the fridge for 4 days or the freezer for 3 months; reheat until piping hot, adding a splash of water as it thickens.
Thursday · 30 min · about $1.77 per serving in ingredients used
Chickpea Tinga-Style Tacos with Lime Cabbage
Chickpeas simmered in a smoky tomato and jalapeño sauce, in warm corn tortillas with lime-dressed cabbage.
Prep 9 min · Cook 21 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-free (check labels)Dairy-free
Ingredients
- ½ yellow onion, thinly sliced
- 2 garlic cloves, finely chopped
- ½ jalapeño, finely chopped
- ½ (14.5 oz) can diced tomatoes
- 1 tbsp tomato paste
- 1 (15 oz) can chickpeas, drained and rinsed
- 3 oz green cabbage, finely shredded
- ¾ lime
- ½ avocado, sliced, to serve (optional)
- 6 corn tortillas
- ¼ bunch cilantro
- 1 tbsp vegetable oil
- ½ tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp brown sugar
- 1½ tsp apple cider vinegar
- salt, to taste
Check the label: wheat (gluten), sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Heat the vegetable oil in a large frying pan on medium heat and cook the yellow onion for 5 minutes until soft and starting to brown. Add the garlic, jalapeño, smoked paprika and dried oregano and stir for 1 minute.
- Add the tomatoes, tomato paste, brown sugar, apple cider vinegar and ¼ cup (50 ml) of water and bring to a simmer.
- Stir in the chickpeas, lightly crushing some with the back of the spoon, and simmer for 6–8 minutes until thick and saucy. Season with salt.
- Meanwhile, toss the green cabbage with the juice of 1 lime and a pinch of salt.
- Warm the corn tortillas in a dry frying pan or the microwave. Fill with the chickpeas and cabbage, add slices of avocado if using, scatter with cilantro and serve with the rest of the lime in wedges.
Tip: Crushing some of the chickpeas thickens the sauce so the filling clings to the tortillas instead of running off.
Leftovers: The chickpea filling keeps in the fridge for 3 days or the freezer for 2 months; reheat until piping hot.
Friday · 43 min · about $2.04 per serving in ingredients used
Air-Fryer Tikka-Spiced Tofu with Pea Pilau Rice
Tofu cubes coated in a tikka spice paste and air-fried until crisp-edged, with fragrant pea and onion rice.
Prep 14 min · Cook 29 min · Serves 2 · Amounts are scaled for your household.
VegetarianGluten-freeDairy-freeKid-friendly
Ingredients
- 11 oz extra-firm tofu, patted very dry and cut into bite-sized cubes
- 1 tbsp tomato paste
- 1 garlic clove, finely grated
- 1½ tbsp fresh ginger, finely grated
- ½ lemon
- ½ yellow onion, finely chopped
- ¾ cup long-grain white rice
- ½ cup frozen peas
- ¼ bunch cilantro, to serve (optional)
- 1 tsp garam masala
- ½ tsp paprika
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- 1½ tsp cornstarch
- 1½ tbsp vegetable oil
- 1 bay leave
- salt, to taste
Contains: soy. Check the label: celery. Always read the labels if you cook for someone with an allergy.
Method
- Mix the tomato paste, garam masala, paprika, ground cumin, turmeric, garlic, fresh ginger, the juice of half the lemon, 1 tablespoon of the vegetable oil and a pinch of salt. Toss the tofu in the paste, then sprinkle over the cornstarch and toss again.
- For the pilau, heat the rest of the oil in a saucepan on medium heat and cook the yellow onion for 4 minutes. Add the rinsed rice and the bay leaves, stir for 1 minute, then pour in 1¼ cups (300 ml) of water with a pinch of salt. Bring to the boil, cover and cook on the lowest heat for 15 minutes, scattering the peas over for the last 3 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, heat the air fryer to 400°F. Cook half the tofu in a single layer for 9–10 minutes, shaking the basket halfway, until crisp and browned at the edges. Keep warm while you cook the rest.
- Squeeze the rest of the lemon over the tofu and serve with the pilau, scattered with cilantro if using.
No air fryer? Spread all the tofu on an oiled large baking tray and bake at 425°F for 20–25 minutes, turning once.
Tip: Pat the tofu very dry with a clean cloth before coating; drier tofu crisps better.
Leftovers: The tofu keeps in the fridge for 2 days; re-crisp in the air fryer or oven until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
