I’m sad that this is worth mentioning. But if you are dealing with hunger amid threats to SNAP benefits, rice and beans are very cheap per meal and can be bought in bulk. Here’s some tricks I’ve learned:
If you get dried beans, make sure you follow the directions to pre-soak them. Canned beans are easier to prepare, just dump in near the end of cooking to heat them up. Dried lentils don’t need to be pre-soaked, but I prefer to cook them separately and drain the water they boil in.
Brown rice, barley, or other whole grains have much more protein than white rice and I find them more filling. Whole grains take longer to cook than white grains.
Frying diced onions in the pot before adding the grains and water is an easy way to kick the flavor up a notch. Use a generous amount of cooking oil (light olive oil is healthiest) for cost effective calories and help making the meal more filling.
Big carrots or celery in bulk are pretty cheap too. I like to dice carrots by partially cutting length wise into quarters, but leave the small end intact to keep the carrot together to make it easier to dice down the side. Add them to the same pot as the grains after the grains start to soften. Beets are also great; skin and cube then boil separately until soft. Change up your veggie to get a mix of vitamins
Get some bulk garlic powder, hot sauce, paprika, cumin, crushed red pepper, black pepper, etc. Season and salt the pot to taste.
You’ll only need 1-2 pots and a cutting knife/board for veggies.
I recommend Harvard’s Nutrition Source for science-based nutrition information and they have some recipes too
Edit: discussing big changes in diet with a primary care doctor or registered dietician is generally a good idea.
Probiotic supplements may help with gas.
As a bonus this sort of meal has a very small environmental footprint.
Lentils are another good legume. Look up a daal recipe for any lentil you find, and basmati rice
I’ve been making a Lebanese dish. It’s lentils mixed with rice and sautéed onions. Top it off with a dollop of sour cream.
That sounds pretty good
I’m anaphylactic to lentils and peanuts, and less allergic to other legumes too. If I ever became vegetarian or vegan I think I’d starve to death.
I’m not currently requiring budget protein (I’m still poor-ish but not as bad as some) but my bills are about to skyrocket soon (need to upsize apartment, looking at around ~$600 increase per month) so I might need to look at budget options soon.
Rice is way cheaper.
What is this po ta toes of which you speak?
Fortified short grain white rice… hit up Costco or Sam’s, or your local Asian market, and you can score a 20 lb bag for like $15 which comes out to literally a few cents per meal. (well… pre-tariffs at least… nowadays idk)
From there, add beans, or eggs, or chicken broth, or literally almost anything else: shit off the clearance wrack, from the food pantry, w/e. If it’s a meat or veggie, it’ll go with rice. In the case of the pantry, if you’re not actually sure what it is, it’ll still probably go with rice. Got a bag of spicy cheetos you forgot to close and now it’s all stale? Don’t throw that shit away, smash it up and throw it in with your next batch of rice - now it’s spicy! (I’ve done it - texture’s a little weird, but otherwise came out better than expected). Rice is ridiculously versatile.
Disregard the hate for white rice being nutritionless junkfood - it is, but when money’s that tight, you don’t give a fuck. The fortified rice mitigates that a bit, and in my experience is usually cheaper. It’s a starting point: add what you can to make it less shit; and even if it’s a meal of just straight rice, that’s still better than an empty stomach.
Cooked plain rice freezes well too. I cook a big batch and use a small bowl to split it into individual portions. I wrap those in a little plastic wrap, and freeze it. ~2 mins in the microwave (reusing the wrap as a cover for the bowl) and I’ve got almost-as-good-as-fresh rice.
Brown rice, barley, or other whole grains have much more protein than white rice
White rice is pretty much pre-diabetic junk food that’s been stripped of most of its fibre and nutrients. I’d recommend always replacing with something like the above, or my favorite, steel-cut oats.
If you get dried beans, make sure you follow the directions to pre-soak them.
When cooking from dried, some baking soda in the heating process can greatly speed things up. The use of a potato masher here and there can also speed up the softening of the beans, and makes it easier to tell how far along they are.
Get some bulk garlic powder, paprika, cumin, crushed red pepper, black pepper, etc. Season and salt the pot to taste.
Don’t forget MSG, which boosts up the savory / umami taste. It’s cheap, you don’t need a lot, and there is no such thing as an MSG allergy. (altho very occasionally people can have sensitivity)
or my favorite, steel-cut oats.
If we’re talking about cheap meals steel-cut oats have almost excluded themselves these days. I used to be able to buy organic SCO in bulk for about $1.45/lbs. These days I can’t find any SCO for less than $3.50/lbs and that conventional, not organic.
Where are you getting cheap SCO these days?
Nowhere. It’s always been fairly pricey, at least for me.
So to summarise-- that was just me stating my personal pref, not recommending them to anyone as ‘cheap meal food.’ That said, it’s possible that rolled oats are a better, cheap alt to rice. They tend to turn out too mushy for me, but may indeed retain much of their fibre and nutrients…
If you prefer white rice to brown but actually want some nutrients I highly recommend trying out basmati rice - it’s relatively easy and inexpensive to get in bulk and I almost never eat any other type of rice anymore
Well… once I switched to SCO, I stopped eating rice and never looked back. It’s all-around healthier than any type of rice, last I checked. Plus, I greatly prefer the flavor, no offense intended.
Basmati does have quite a pleasant aroma, in any case!
Frozen peas are great for that too. Goes with a lot of different dishes. just throw in a handful, or make a side-dish.
Rice and beans together make a full protein, so eat them together.
Rice takes up arsenic when it grows, if you eat a lot it can add up. It’s mostly in the bran which is in brown rice and is removed for white rice. Rinse many times before cooking and you can either boil in lots of excess water and drain (like you do with pasta) or parboil it. https://health.osu.edu/wellness/exercise-and-nutrition/how-to-reduce-arsenic-in-rice
My go to rice recipe: spanish rice
Add some refried beans and a protein or cheese, kids will clean their plate.
Beans are protien
Yes, vegan food is wayy cheaper (and healthier too). It’s one hell of a life hack
Let me guess.
If you have an instant pot or pressure cooker to cook rice, I find that adding a small handful of cumin seeds (specifically, not the powder) into the rice adds a huge amount of flavor to plain rice compared to the effort involved in doing so.
If you can get a hold of some chipotle chili pepper, adding a little bit to the beans is a great way to get some smokiness and depth of flavor too. It’s really strong so one container lasts basically forever
Vaush?
I got a tray of rotisserie chicken leg quarters (maybe 8 of them) for $5!!!
We should have a post of cheap foods!
We should have a post of cheap foods!
Leanne Brown - Eat Well on $4 / Day
https://archive.org/details/GoodAndCheap/mode/1up
This is a free PDF version of a book she developed while working on her Masters Degree in Food Studies. She still offers it as a free download on her site but I believe you need to subscribe to her online newsletter (also free) to access it.
