Bulgur Wheat Tabbouleh Salad with Tomatoes Serves 4 COST: $3.99 Per 1⁄2 cup Calories: 250 Fat: 11g Carbohydrates: 35g Protein: 7g Fiber: 10g Sugar: 4.5g Sodium: 315mg 11⁄4 cups boiling water 1 cup bulgur wheat 3 tablespoons olive oil 1⁄4 cup lemon juice 1 teaspoon...
Bell Peppers Stuffed with Couscous Serves 8 COST: $1.09 Per 1 pepper Calories: 314 Fat: 4g Carbohydrates: 48g Protein: 10g Fiber: 6g Sugar: 4g Sodium: 16mg 4 cups vegetable broth 3 cups couscous 2 tablespoons olive oil 2 tablespoons lemon juice 1 cup frozen peas,...
Basic Tofu Lasagna Serves 8 COST: $1.38 Per 1 square Calories: 383 Fat: 6g Carbohydrates: 52g Protein: 17g Fiber: 5g Sugar: 13g Sodium: 657mg 1 12-ounce block firm tofu 1 12-ounce block silken tofu 1⁄4 cup nutritional yeast 1 tablespoon lemon juice 1 tablespoon soy...
Barley Baked Beans Serves 8 COST: $0.67 Per 1⁄2 cup Calories: 224 Fat: 1g Carbohydrates: 56g Protein: 8g Fiber: 9g Sugar: 3g Sodium: 849mg 2 cups cooked barley 2 15-ounce cans pinto beans, drained 1 onion, diced 1 28-ounce can crushed tomatoes 1⁄2 cup water 1⁄4 cup...
Barley and Mushroom Pilaf Serves 4 COST: $1.23 Per 3⁄4 cup Calories: 331 Fat: 9g Carbohydrates: 56g Protein: 8g Fiber: 11g Sugar: 3g Sodium: 339mg 1 cup sliced porcini mushrooms 1 cup sliced shiitake mushrooms 2 ribs celery, diced 1⁄2 onion, chopped 3 tablespoons...
Baked Millet Patties Yields 8 patties COST: $1.52 Per 1 patty Calories: 182 Fat: 9g Carbohydrates: 20g Protein: 6g Fiber: 3g Sugar: 1g Sodium: 116mg 11⁄2 cups cooked millet 1⁄2 cup tahini 1 cup bread crumbs 1 teaspoon parsley 3⁄4 teaspoon garlic powder 1⁄2 teaspoon...
Baked Mexican Rice Casserole Serves 4 COST: $0.71 Per 1 cup Calories: 248 Fat: 1g Carbohydrates: 50g Protein: 9g Fiber: 7g Sugar: 4g Sodium: 616mg 1 15-ounce can black beans 3⁄4 cup salsa 2 teaspoons chili powder 1 teaspoon cumin 1⁄2 cup corn kernels 2 cups rice,...
Asian Sesame Tahini Noodles Serves 8 COST: $1.15 Per 1 cup Calories: 315 Fat: 9g Carbohydrates: 50g Protein: 5g Fiber: 3g Sugar: 1g Sodium: 295mg 1 pound Asian noodles 1⁄2 cup tahini 1⁄3 cup water 2 tablespoons soy sauce 1 clove garlic 2 teaspoons fresh ginger, minced...
