When it comes to cooking on a tight schedule, it can be tempting to reach for takeout or rely on processed foods. But with a little creativity and some simple recipe ideas, you can feed yourself and your family delicious, nutritious meals without breaking the bank.
In this article, we’ll share 20 budget-friendly recipes that are perfect for busy weeknights. From hearty soups and stews to quick and easy salads and snacks, these recipes are designed to be affordable, accessible, and most importantly, healthy. Whether you’re a college student on a tight budget or a working professional looking for a culinary pick-me-up, we’ve got you covered.
So grab your apron, gather your ingredients, and get ready to cook up some tasty meals that won’t break the bank!
Lentil and vegetable soup
A hearty and comforting soup that’s perfect for a chilly evening, this lentil and vegetable soup is packed with protein, fiber, and flavor. With its rich broth and variety of sautéed vegetables, it’s sure to become a family favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 2 cups mixed vegetables (such as zucchini, bell peppers, and tomatoes)
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, mixed vegetables, vegetable broth, diced tomatoes, and thyme.
4. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
5. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Quinoa and black bean salad
This hearty salad combines the nutty flavor of quinoa with the richness of black beans, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth. Set aside.
2. In a large bowl, combine black beans, red bell pepper, and cilantro.
3. In a small bowl, whisk together olive oil and lime juice. Pour dressing over the bean mixture and toss to coat.
4. Add cooked quinoa to the bean mixture and toss until well combined.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes (quinoa cooking time)
Oatmeal with banana and peanut butter
Start your day off right with a deliciously satisfying bowl of oatmeal packed with the natural sweetness of banana and the richness of peanut butter.
Ingredients:
– 1/2 cup rolled oats
– 1 cup water or milk (or a combination)
– 1 ripe banana, sliced
– 2 tbsp creamy peanut butter
– Pinch of salt
– Optional: honey, brown sugar, or chopped nuts for added flavor
Instructions:
1. In a medium saucepan, bring the water or milk to a gentle simmer.
2. Add the oats and cook, stirring occasionally, until the mixture thickens and the oats are cooked through (about 5-7 minutes).
3. Mash in the sliced banana and stir until well combined.
4. Stir in the peanut butter until smooth and creamy.
5. Season with a pinch of salt to balance out the sweetness.
6. Serve hot, topped with your choice of honey, brown sugar, or chopped nuts for added flavor.
Cooking Time: 10-12 minutes
Baked sweet potatoes with chickpeas
A simple yet flavorful recipe that combines the natural sweetness of sweet potatoes with the nutty goodness of chickpeas, perfect for a quick and healthy meal or snack.
Ingredients:
– 2 large sweet potatoes
– 1 can chickpeas (14.5 oz)
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes several times with a fork to allow steam to escape.
3. Rub the sweet potatoes with olive oil, then sprinkle with salt and pepper.
4. Place the sweet potatoes directly on the middle rack of the oven.
5. Bake for 45-50 minutes or until tender when pierced with a fork.
6. While the sweet potatoes are baking, heat the chickpeas in a pan over medium heat with a squeeze of olive oil (if desired).
7. Once the sweet potatoes are done, slice them open and top with the chickpeas.
Cooking Time: 45-50 minutes
Vegetable stir-fry with brown rice
This recipe combines the flavors of your favorite stir-fry with the nutty goodness of brown rice, making it a quick and satisfying meal.
Ingredients:
– 1 cup cooked brown rice
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Cook the brown rice according to package instructions.
2. In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
3. Add the mixed vegetables and cook until tender, about 5 minutes.
4. Add the remaining 1 tablespoon of vegetable oil, garlic, and soy sauce. Stir-fry for an additional 2-3 minutes.
5. Serve the stir-fry over cooked brown rice.
Cooking Time: 10-12 minutes
Homemade hummus with whole wheat pita
Enjoy a delicious and healthy snack or appetizer with this simple recipe for homemade hummus served with toasted whole wheat pita. Perfect for dipping veggies, crackers, or pita chips!
Ingredients:
– 1 cup dried chickpeas, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– 1/2 teaspoon salt
– 3 tablespoons water
– 1 whole wheat pita bread
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, garlic, lemon juice, tahini, olive oil, and salt.
3. Blend on high speed for about 2 minutes, stopping to scrape down the sides as needed.
4. Add the water and continue blending until smooth and creamy.
5. Toast the whole wheat pita bread by baking at 350°F (180°C) for 5-7 minutes or grilling for 1-2 minutes per side.
6. Serve the hummus with toasted pita bread for dipping.
Cooking Time: 10 minutes
Egg and spinach scramble
Egg and Spinach Scramble: A Quick and Healthy Breakfast Option
This simple recipe combines the protein-packed power of eggs with the nutrient-rich goodness of spinach, making it a great way to start your day.
Ingredients:
– 2 large eggs
– 1 cup fresh spinach leaves
– 1 tablespoon butter or non-stick cooking spray
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Add a pinch of salt and pepper.
2. Heat the butter or non-stick cooking spray in a medium-sized non-stick skillet over medium-high heat.
3. Pour in the egg mixture and let it cook for about 30 seconds, until the edges start to set.
4. Add the fresh spinach leaves on top of the eggs and use a spatula to gently fold them into the eggs.
5. Cook for another 30-45 seconds, until the eggs are cooked through and the spinach is wilted.
6. Serve hot, garnished with additional spinach leaves if desired.
Cooking Time: 2-3 minutes
Spaghetti with homemade marinara and veggies
This recipe combines the simplicity of spaghetti with the rich flavors of homemade marinara sauce and sautéed veggies, making it a quick and satisfying meal for any occasion.
Ingredients:
– 12 oz spaghetti
– 2 cups marinara sauce (homemade or store-bought)
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 cup cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to boil and cook spaghetti according to package instructions until al dente.
2. In a large skillet, heat 2 tablespoons olive oil over medium-high heat. Add chopped onion and minced garlic; sauté until translucent.
3. Add sliced bell pepper and cherry tomatoes to the skillet; cook for an additional 5 minutes or until veggies are tender.
4. Combine marinara sauce with cooked veggies in the skillet; stir to combine.
5. Drain cooked spaghetti and add to the skillet, tossing with marinara sauce and veggies until well coated.
6. Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Black bean and corn tacos
A flavorful and nutritious twist on traditional tacos, this recipe combines the savory taste of black beans with the sweetness of corn, all wrapped up in a crispy taco shell.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Shredded cheese, sour cream, and cilantro for toppings (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the black beans, corn kernels, cumin, salt, and pepper. Cook for 5-7 minutes or until the mixture is heated through.
5. Warm the taco shells according to package instructions.
6. Assemble the tacos by spooning the black bean and corn mixture into the shells.
7. Top with shredded cheese, sour cream, and cilantro if desired.
Cooking Time: 15-20 minutes
Greek yogurt with honey and granola
This simple yet satisfying snack combines the creamy richness of Greek yogurt with the sweetness of honey and crunch of granola. Perfect for a quick pick-me-up or post-workout treat.
Ingredients:
• 1 cup Greek yogurt
• 2 tablespoons pure honey
• 2 tablespoons granola
• Optional: sliced fruit (e.g., banana, berries)
Instructions:
1. In a small bowl, combine the Greek yogurt and honey. Mix until smooth.
2. Spoon the yogurt mixture into a serving cup or glass.
3. Top with granola, spreading evenly to cover the surface.
4. If desired, add sliced fruit on top for extra flavor and nutrition.
5. Serve immediately and enjoy!
Cooking Time: 0 minutes (assemble and serve)
Chickpea and avocado wrap
A flavorful and healthy wrap packed with creamy chickpeas, ripe avocado, and fresh herbs. This recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1 ripe avocado, mashed
– 2 tablespoons hummus
– 1 tablespoon lemon juice
– 1/4 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat a dry skillet or griddle over medium heat.
2. In a bowl, mix together chickpeas, mashed avocado, hummus, lemon juice, cumin, salt, and pepper.
3. Place the tortilla in the skillet and spread the chickpea mixture onto one half of the wrap, leaving a 1-inch border.
4. Fold the other half of the tortilla over the filling to form a half-moon shape.
5. Cook for 2-3 minutes or until the tortilla is crispy and slightly browned.
6. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 10-12 minutes
Vegetable and bean chili
Warm up with a hearty and flavorful vegetable and bean chili that’s perfect for a cozy night in or a potluck gathering. This recipe is easy to make and packed with nutrients from a variety of colorful vegetables and protein-rich beans.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 can kidney beans, drained and rinsed
– 1 red bell pepper, diced
– 1 yellow bell pepper, diced
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 can diced tomatoes
– 1 can crushed tomatoes
– 1 teaspoon chili powder
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, bell peppers, and garlic; cook until tender, about 5 minutes.
3. Add the black beans, kidney beans, diced tomatoes, crushed tomatoes, and chili powder. Stir to combine.
4. Bring the mixture to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Baked apples with cinnamon
Warm up with a classic comfort treat: baked apples with cinnamon! This simple recipe brings out the natural sweetness of apples with the comforting warmth of cinnamon, perfect for a cozy evening or morning pick-me-up.
Ingredients:
– 4-6 apples (any variety), cored and halved
– 2 tbsp unsalted butter, melted
– 1 tsp ground cinnamon
– 1/4 cup brown sugar (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together the melted butter, cinnamon, and brown sugar (if using).
3. Place the apple halves in a baking dish and brush the cinnamon mixture evenly over each half.
4. Cover the dish with aluminum foil and bake for 30 minutes.
5. Remove the foil and continue baking for an additional 15-20 minutes, or until apples are tender and caramelized.
6. Serve warm, topped with whipped cream or vanilla ice cream if desired.
Cooking Time: 45-50 minutes
Roasted cauliflower with garlic
Transform cauliflower into a deliciously tender and flavorful side dish with this easy recipe.
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 cloves of garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower florets with the olive oil, salt, and pepper until well coated.
3. Spread the cauliflower mixture on a baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes or until the cauliflower is tender and caramelized.
5. While the cauliflower is roasting, toss the minced garlic with 1 tablespoon of olive oil and season with salt to taste.
6. After the cauliflower has roasted for 15 minutes, add the garlic mixture to the baking sheet and continue to roast for an additional 5-10 minutes or until the garlic is golden brown.
Cooking Time: 20-25 minutes
Peanut butter and banana smoothie
This classic combination of peanut butter and banana is a match made in heaven. Blend together with some yogurt, milk, and honey for a deliciously creamy treat that’s perfect for any time of day.
Ingredients:
– 2 ripe bananas
– 2 tbsp creamy peanut butter
– 1/2 cup plain Greek yogurt
– 1/2 cup milk (dairy or non-dairy)
– 1 tsp honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the bananas, peanut butter, yogurt, and milk.
2. Blend on high speed until smooth and creamy.
3. Add the honey and blend for another second or two until well combined.
4. Taste and adjust sweetness as needed.
5. Add ice cubes if you want a thicker consistency.
6. Blend again until the ice is crushed and the smoothie is the desired thickness.
Cooking Time: None! Just blend and enjoy.
Tomato and cucumber salad with lemon dressing
This refreshing salad combines the sweetness of tomatoes and cucumbers with a tangy lemon dressing, perfect for warm weather or as a light lunch.
Ingredients:
– 4 large tomatoes, diced
– 2 large cucumbers, sliced
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced tomatoes and sliced cucumbers.
2. In a small bowl, whisk together the lemon juice and olive oil.
3. Pour the dressing over the tomato and cucumber mixture, and toss to coat.
4. Sprinkle with chopped parsley and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None required! This salad is best served fresh.
Brown rice and vegetable bowl
This simple and nutritious recipe combines flavorful brown rice with a variety of colorful vegetables, perfect for a quick weeknight dinner or lunch.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– Salt and pepper to taste
Instructions:
1. Cook the brown rice according to package instructions using 2 cups of water.
2. Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
4. Add the sliced bell peppers and cook until tender, about 5 minutes.
5. Fluff the cooked brown rice with a fork and add it to the skillet with the vegetables. Season with salt and pepper to taste.
6. Serve the brown rice and vegetable bowl hot, garnished with chopped fresh herbs if desired.
Cooking Time:
– Brown rice: 20-25 minutes
– Vegetables: 10-12 minutes
Homemade vegetable broth
Stock up on flavor with this simple homemade vegetable broth recipe. With just a few common ingredients and some basic cooking time, you’ll have a delicious and versatile base for soups, stews, and sauces.
Ingredients:
– 2 carrots, chopped
– 2 celery stalks, chopped
– 2 cloves of garlic, minced
– 1 large onion, chopped
– 4 cups of water
– 2 sprigs of fresh thyme
– 1 bay leaf
Instructions:
1. In a large pot, combine the chopped carrots, celery, and onion.
2. Add the minced garlic and sauté over medium heat for 5 minutes, or until the vegetables are tender.
3. Pour in the water and add the thyme and bay leaf.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the broth has reached your desired strength.
5. Strain the broth through a fine-mesh sieve into a clean pot or container. Discard the solids.
Cooking Time: 30-40 minutes
Zucchini and carrot muffins
Start your day with a healthy and flavorful twist on traditional muffins! This recipe combines the natural sweetness of zucchini and carrots with the warmth of spices, creating a delightful treat that’s perfect for breakfast or snacking.
Ingredients:
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1/4 cup unsalted butter, melted
– 1 large egg
– 1 cup grated zucchini
– 1/2 cup grated carrot
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, sugar, baking powder, and salt.
3. Add melted butter, egg, zucchini, carrot, cinnamon, and nutmeg. Stir until just combined.
4. Divide batter evenly among muffin cups.
5. Bake for 20-25 minutes or until tops are golden brown.
Cooking Time: 20-25 minutes
Garlic roasted broccoli with quinoa
Transform broccoli into a delicious, savory side dish by roasting it with garlic and serving it over quinoa. This easy recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of broccoli, broken into florets
– 3 cloves of garlic, minced
– 2 tablespoons olive oil
– 1/4 cup quinoa, rinsed and drained
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss broccoli florets with olive oil, garlic, salt, and pepper until evenly coated.
3. Spread the broccoli mixture on a baking sheet in a single layer.
4. Roast in the preheated oven for 15-20 minutes, or until tender and slightly caramelized.
5. Cook quinoa according to package instructions. Fluff with a fork and set aside.
6. Serve roasted broccoli over cooked quinoa.
Cooking Time: 25-30 minutes
Summary
Get delicious and healthy meals on a budget! This article features 20 mouthwatering recipes that are perfect for busy weeknights. From hearty lentil soup to nutritious quinoa salads, these easy-to-make dishes are packed with nutrients and flavor. Plus, many of them can be made in under 30 minutes! Discover new favorites like baked sweet potatoes with chickpeas, veggie stir-fries with brown rice, and more. Whether you’re a busy professional or a family on-the-go, these budget-friendly recipes will keep your taste buds happy and your wallet full.
