Dill spaetzle

8 oz. dried spaetzle (Or small egg free noodles)
olive oil or butter
1 can white beans, drained
8 oz. frozen green beans
1/2 white onion, chopped
1 large handful fresh dill, chopped
Salt and Pepper to taste

Cook spaetzle according to package directions adding the green beans the last 5 minutes of cooking. Drain and drizzle with butter or olive oil. Set aside

Saute onion in butter or oil just until starting to get tender. Add the white beans and the spaetzle/green bean mix to the skillet, stir in the dill. Season with salt and pepper to taste. Heat through.

For soup just make according to the directions above. Simmer enough chicken stock to make the amount of soup you want. When hot add the spaetzle and beans and simmer just long enough to heat through.

Economical Counter:

1/2 bag spaetzle $ 1.50
1 can white beans $ 0.70
1/2 bag green beans $ 1.00
1/2 onion $ 0.20
Dill $ 2.50

Total: $ 5.90

UPDATE 12/2010 - I think it would be really tasty if you added a splash of cream to the spatzle after you add the dill and some cooked crumbled bacon on top.

Mock Tuna or Chicken salad

Really just make your favorite chicken or tuna salad and replace the meat with 3 cans slightly mashed garbanzo beans. I havent ever used vegan mayo so you are on your own there but I have heard good things about Follow your Heart brand from several people on the vegan boards.

3 cans garbanzo beans
1/3 c. Mayo or vegenaise
1/2 tsp. mustard
3 or 4 stalks celery, finely chopped
2 Tbsp dehydrated onion flakes
Mortons natures seasons to taste OR Salt & Pepper

Drain and rinse beans really well. Mash with a fork or a potatoes masher. You want them broken up but not pureed. Combine beans with remaining ingredients.

For chicken salad: Combine scant 2 Tbsp. boiling water and 1 chicken bouillon cube until dissolved, stir into the mayo for a more chicken flavor. Vegetarians use 1/2 of a imitation chicken cube

Economical Counter: (Serves 6, 1 c. servings)
Beans $2.10
Mayo(regular) $0.25
Mustard $0.12
Celery $0.22
Onion $0.12

Total $2.81
Total per serving $0.47

Thats $0.47 for 1 cup of salad!!!

Other tasty additions:
Almonds, pecans, sunflower seeds
Apples
Grapes
Chopped pickles
Anything you like in your regular salad!

Spicy Italian Sausage Soup

2 cans garbanzo beans, drained
1 lb. Italian sausage
1 large yellow onion, sliced
2 cloves garlic, minced
2 large handfuls of spinach, chopped pretty fine
1 large carrot, grated, optional
4 c. chicken broth
2 c. beef broth

Saute Italian sausage until cooked, breaking up huge chunks. Add onion, garlic, spinach, and carrot, and cook until onion is translucent. Add beans and both broths. Simmer at least 10 minutes.

Economical Counter: Based on 5, 2 cup sized servings
Beans x2 - $1.60
Italian Sausage - $2.70
Onion - $0.12
Spinach - $1.00
Carrot - $0.15
Chicken Bouillon - $0.40
Beef Bouillon - $0.20

Total $6.70
Per Serving Total $1.34

Italian stir fry

1/4 c. prepared pesto (If you want to make your own vegan pesto replace the cheese with nutritional yeast)
1/2 onion, chopped
2 cloves garlic, minced
1 large or 2 small bunch(s) kale, chopped
1 can tomatoes, drained
1 can, white kidney beans, drained and rinsed
2 - 4 c. cooked pasta

Saute onion and garlic in pesto. Add kale, cook until wilted and dark. Add tomatoes, beans and cooked pasta. Toss to coat. Add more pesto if desired.


Economical Counter: 5 servings, 1-1/2 c. each

Pesto (Powdered Knorr Packet) $0.99
Onion $0.25
Garlic $0.24
Kale $1.98
Bottle Tomatoes $1.25
White Kidney Beans $0.68
Pasta $0.99

Total $6.38
Per Person Total $1.28

Vegetable lentils

1 1/2 c. dried brown lentils
3 c. water
3 vegetable bouillon cubes
1 medium onion, chopped
1 c. vegetables (Optional, you can throw in zucchini, carrots, bell peppers, mushrooms, etc...just something to make it chunkier)
Salt & Pepper to taste

Boil all together until lentils are tender, about 30 minutes. It shouldn't boil dry, a little broth left should get kinda think and create a bit of a sauce. If it looks like it is too thick add water to thin. Season with additional vegetable bouillon and salt and pepper to taste. Serve over rice.


Economical Counter: (Makes enough for 5, 3/4 cup servings

Lentils $0.39
Bouillon cubes $1.50
Onion $0.25
Zucchini $0.26

Total $2.40
Cost per person $0.48

On the Cheap

Chances are, you've been among the 45% of Americans that make New Year's resolutions. And it's even more likely that if you made one, it somehow involved eating better and managing money more wisely. (We won't share ours, but it may have had something to do with a 6 pound tin of butter cookies from Costco). Happily for you, we have a solution that can help with that and unsurprisingly, it involves beans.

Here we've done a comparison of several different ingredients that one might use as the main course for a dinner meal to serve a family of 4.

1 Pound Ground Beef, 15% Fat Variety

Cost: About $3.00/pound

Calories in 1 Serving (4 oz): 243

Total Fat: 17g (that's 27%!)

Total Protein: 21 g

Total Fiber: 0g

1 Pound Ground Turkey

Cost: $2.59/pound

Calories in 1 serving (4 oz): 193

Total Fat: 10g

Total Protein: 22g

Total Fiber: 0g

Now on to the beans. One can buy and cook beans in several different way. 1 pound of dried beans at the grocery store is equivalent to about 4 cans of beans, or 6-8 cups (beans will absorb slightly varying amounts of water depending on the variety and age of the bean in question). 2 cans, or 1/2 lb dried beans is usually about right for a family meal. I have used black beans for my comparison here. Other varieties generally cost about the same, but the nutritional value varies slightly. See a more complete nutritional guide here if you're interested in the nitty-gritty of bean nutrition.

2 Standard Sized Cans Black Beans (store-bought)

Cost: About $0.75/can for store brands, or $1.50 total

Calories in 1 serving (1 cup or 1/2 can): 140

Total Fat: 0g

Total Protein: 10g

Total Fiber: 12g (50% of your daily recommendation!)

2 Bottles Black Beans (home-canned)

Cost: About $0.45/bottle, depending slightly on your energy costs. No more than $1.00 total.

Calories in 1 serving (1 cup or 1/2 bottle): 140

Total Fat: 0g

Total Protein: 10g

Total Fiber: 12g

4 cups Black Beans, cooked in the Crock Pot (equivalent to 2 cans)

Cost: About $0.75 total, depending slightly on your energy costs.

Calories in 1 serving (1 cup): 140

Total Fat: 0g

Total Protein: 10g

Total Fiber: 12g (50% of your daily recommendation!)

As you can see, even store-bought canned beans are a good bargain for your wallet and your belt. When you cook them at home, the saving increase. Coming next, we'll discuss some of those methods of home cooking.

Economical Counter

I added two new tabs today, "Economical Counter" and "$5 or Less"

If you look to the bottom of the posts with the "Economical Counter" you will see a list of all the ingredients and how much each one costs. At the end you will see a total of how much it cost you to make the entire recipe and the cost per serving. All those that total under $5 will also be labeled in the "$5 or Less" category, to make it easier than ever to find cheap recipes.

Cecilotta will also be doing a post on the cost of using store bought canned beans versus home canning and cooking in the crock pot.

Southern Fried Rice

I know it says bacon, just read to the bottom for the vegetarian alterations.

6 slices bacon
1/2 medium onion, chopped
1 carrot, grated
1/2 c. peas
2 eggs, very lightly beaten
1 can red beans, drained and rinsed
4 c. cooked rice

Saute bacon in a large skillet until crisp. Remove bacon and reserve drippings. Saute onion in drippings until onion is almost tender, add carrots the last 30 seconds of onions. Add peas, beans, and rice. Toss to mix and heat rice. Push rice mixture to the sides creating a well in the middle. Add eggs, scramble until solid. When cooked, chop up fine. Mix with the rest of the rice mixture. Top with crumbled bacon and serve immediately.

Vegetarian version: Skip the bacon, saute in butter or olive oil. Season with JD Bacon Salt.

Economical Counter: (for 5, 1-1/2 cup servings)
Bacon (at 2.50 a lb) $0.85
Butter (2 Tablespoons) $0.16
Onion $0.25
1 carrot $0.18
1/2 c. peas $0.38
2 Eggs $0.17
1 can beans $0.78
4 cups rice (Uncle Bens) $1.78

Total $4.55
Per Serving Total: $0.91

The most simple black beans ever made

1 or 2 cans black beans, undrained
butter or olive oil ( I prefer butter to crisp the onions in, but you can use the alternative for vegans with excellent results)
1 onion, chopped
2 cloves garlic
Salt and pepper to taste

Sauce onion and garlic in oil until onion is tender (I did mine until the onion was browned and starting to crisp, I loved the added flavor). Add remaining ingredients and simmer 5 - 10 minutes longer. Serve over rice

Optional: additional things I thought might be good in there, chopped celery to the onions while sauteing. Additional seasonings can be added too for more flavor. I was thinking maybe oregano, bay leaf, or rosemary

You can also use different types of beans, pinto with ham would be good too

Something else I enjoy with these beans is caramelized onions. Start the onions before you start the rice and then serve them on top of the beans.

Cecilotta says she sometimes adds a small can of ham to hers

Food Storage: Skip the oil. Use dehydrated onions and garlic. Add all the ingredients together and simmer about 15 minutes making sure dehydrated onions are not still crunchy.

Economical Counter: Total Cost to feed 5 people with 1 1/2 cups of beans and rice (3/4 c. of each)

Black beans (price per can x 2) $1.56
Butter (2 Tablespoons) $0.16
Onion $0.25
Fresh Garlic(Two Cloves) $0.12
Rice (Uncle Bens brand) $1.78 (two cups uncooked rice)

Total $3.87
Per Serving Total: $0.77

While looking for more black bean recipes I came across this black bean stew recipe and thought it looked worth sharing. I haven't tried it yet though.

My Dads Fabulous Enchiladas

I can't believe I didn't think to post this until now. My dad makes wonderful enchiladas. He would make them when mom was gone and let us eat them in the living room and watch Star Wars during dinner.

1 1/2 cans refried beans (I usually add some salsa verde to my refried beans and simmer a few seconds for more flavor)
1/2 lb. hamburger OR 2 cans of whole beans
2 Tbsp. taco powder
2 c. Grated cheese, plus more for topping
1 onion, chopped
12 flour tortillas
2 cans red enchilada sauce

Sour Cream
Salsa

Combine taco powder and beef and cook until no longer pink. Drain grease. Spread tortilla with beans. Top with hamburger (or beans), onion, and then cheese. Roll tortilla and place seam side down in a 9x13 casserole. Repeat with remaining tortillas. Top all with enchilada sauce and additional cheese, if desired. Cover with tin foil and bake at 350 for 45 minutes.

Serve with sour cream and salsa

Sometimes I also add some cooked Spanish rice to the filling.

Economical Counter: Feeds 6
1 1/2 cans refried beans $1.50
Hamburger $1.50
Taco Powder (based on 1oz from a 23 oz. Tones container) $0.18
Cheese $2.00
Onion $0.25
Tortillas (I buy them at the dollar store) $1.20
Enchilada sauce $2.50

Total: 9.13
Per serving total $1.52

Black Bean Soup II

This soup is more like the Black Bean Soup often found at restaurants. It's also easy to make with food storage items - dried onions and garlic, for example - although I always use fresh unless it's an emergency. It also cooks up in under 30 minutes.

Plus, it's low-fat and high fiber - but you don't have to tell your family!

3 cans black beans, with liquid

1 medium onion, chopped

3-4 cloves garlic, diced

3 c chicken or vegetable broth (I use bouillon cubes, so if you use regular broth, you'll probably want to add a bit more salt to the finished product)

1-2 carrots, diced

1/4 c. dried mixed red and green peppers (bell peppers, NOT hot peppers!)

Dash chili powder and cumin (optional)

3 T olive oil

Saute onions and garlic in olive oil in a heavy pot over med-low heat until they're very soft and slightly golden. Add chicken broth, peppers, carrots, and spices and turn heat up to medium. Simmer until carrots are tender, then add 2 cans of beans. Puree and add the third can of beans. Heat through and serve.

Very tasty plain or served with a dollop of salsa and plain yogurt or sour cream, a sprinkle of shredded cheese, and a bit of guacamole (or any combination of the above!).

Economical Counter: For 7, 1-1/2 c. servings

3 Cans black beans $2.34
Onion $0.25
Garlic (4) $0.24
3 bouillon cubes $0.07
Carrots (2) $0.36
Dehydrated bell peppers $0.32
3 Tbsp Olive Oil $0.48

Total: $4.06
Per Serving Total: $0.58

The per serving total is particularly fun to see since in restaurants soup in usually 3/4 cup portions, making their total $0.29 a serving, and you typically pay around $4 a bowl!

Italian Wedding Soup

This is usually made with little tiny meatballs cooked in with the vegetables. I make it both ways, this way if I dont feel like forming five thousand 1/2 inch meat balls or dont have any ground meat on hand

1 c. brown lentils
1 tsp. italian seasoning
1 medium onion, chopped
1 - 2 cloves garlic, minced
2 or 3 carrots, sliced into coins
2 stalks celery, sliced
6 c. chicken or vegetable stock
1/2 c. orzo or other small pasta
3 handfuls or spinach, chopped fine

Saute onions and garlic until fragrant. Add stock, italian seasoning, and lentils and simmer until lentils are tender, about 45 minutes. When the lentils are tender add the carrots, celery and orzo and simmer until pasta is al dente. Stir in the spinach and continue cooking until both pasta and spinach are cooked.

Economical Counter: 5, 1-1/2 c. servings (with 1/2 c. leftover)
Lentils $0.39
Italian seasoning $0.33
Onion $0.25
Garlic $0.12
Carrots (3) $0.54
Celery $0.36
6 cups chicken (using Tones bouillon cubes) $0.15
Orzo $0.50
Spinach $1.50

Total: $4.14
Total per serving: $0.83

White Chili

This chili uses chicken but I don't usually bother. Nutritionally it doesn't need it and then you can save the chicken for another night. I also don't bother with the green chilies, instead I use about 1/4 cup of bottled salsa verde, which I always have on hand. Also if you like it spicier use a 4 oz. can of jalapenos.

UPDATE AS OF 10/10/2010 - To make it thicker and more chili like I reduced the chicken broth to 3 cup of liquid and the sour cream to 1/2 a cup and added an extra can of white beans which I pureed first.

White Chili
1 medium onion, chopped
1 tablespoon oil
1 can (15-1/2 ounces) white hominy, drained
2 - 3 can (15 ounces) white kidney or cannellini beans, rinsed and drained
5 c. chicken broth (Or Edward & Sons vegan NOT Chicken bouillon)
2 cans (4 ounces each) chopped green chilies
1 tsp. granulated garlic
1 tsp. dried basil
1 tsp. ground cumin
1/4 tsp. black pepper
1/8 - 1/4 tsp. cayenne pepper
1 - 2 cups cooked shredded chicken (optional)
1 c. sour cream
1/3 c. half-and-half cream

Saute the onion in oil until translucent. Add the hominy, beans, broth, chilies, seasonings, and chicken if using. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes.
Stir together sour cream and a small amount of the half-an-half. Adding in the half-an-half in small increments, and stirring often, to make the sour cream thin and smooth, otherwise the sour cream will stay chunky in the soup. Remove from heat; stir in the sour cream and half-and-half mix.

Food Storage Version
Use bouillon, dehydrated onion, skip the chicken or use canned, for the dairy use powdered milk, dehydrated sour cream, or evaporated milk)


Economical Counter: (6 Servings, 1-1/2 cups each, plus 1 additional cup)
Onion $0.25
Hominy $0.78
Beans (3 cans) $2.34
Salsa Verde $0.22
Garlic (1 clove) $0.06
Salt $0.04
Basil $0.04
Cumin $0.04
Black Pepper $0.04
Chicken broth $0.16
Sour Cream $0.75
Half-an-half $0.30

Total: $5.02 (So close, marking it anyway)

Per serving total $0.84