Couscous and Bean Pilaf Serves 4 COST: $1.39 Per 11⁄2 cups Calories: 476 Fat: 8g Carbohydrates: 82g Protein: 16g Fiber: 10g Sugar: 2g Sodium: 324mg 2 cups water or vegetable broth 2 cups couscous 2 tablespoons olive oil 2 tablespoons red wine vinegar 1⁄2 teaspoon...
French Fries from Scratch Serves 4 COST: $0.74 Per 15 fries Calories: 164 Fat: 5g Carbohydrates: 27g Protein: 2.5g Fiber: 2g Sugar: 0g Sodium: 55mg 5 cups vegetable oil for frying, or more as needed 4 large baking potatoes Add the oil to a deep-sided heavy saucepan or...
Homemade Creamed Corn Serves 2 COST: $0.62 Per 1⁄2 cup Calories: 148 Fat: 6g Carbohydrates: 21g Protein: 7g Fiber: 2g Sugar: 3g Sodium: 82mg 1 tablespoon vegan margarine 1 cup frozen corn niblets 1⁄4 cup skim milk 1 teaspoon granulated sugar Salt and pepper, to taste...
Dairy-Free Ranch Dressing Yields 1 cup COST: $0.34 Per tablespoon Calories: 57 Fat: 5g Carbohydrates: 3g Protein: 1g Fiber: 0g Sugar: 1g Sodium: 83mg 1 cup vegan mayonnaise 1⁄4 cup soy milk 1 teaspoon Dijon mustard 1 tablespoon lemon juice 1 teaspoon onion powder 3⁄4...
Eggplant Rolatine Serves 8 COST: $1.35 Per 1 rolatine Calories: 339 Fat: 13g Carbohydrates: 34g Protein: 22g Fiber: 6g Sugar: 8g Sodium: 856mg 1 large eggplant, sliced lengthwise into even 1⁄8-inch slices (as thick as the cover of a hardcover book) Flour for dredging...
Grilled Cheese Sandwich Serves 1 COST: $1.87 Per 1 sandwich Calories: 519 Fat: 31g Carbohydrates: 37g Protein: 22g Fiber: 3g Sugar: 2g Sodium: 590mg 2 tablespoons softened butter 2 slices bread 2 teaspoons (or to taste) mustard 2 slices Cheddar cheese Spread about...
Coconut Rice Pudding Serves 4 COST: $2.07 Per 1 cup Calories: 448 Fat: 20g Carbohydrates: 60g Protein: 6g Fiber: 3g Sugar: 35g Sodium: 51mg 11⁄2 cups cooked white rice 11⁄2 cups vanilla soy milk 11⁄2 cups coconut milk 3 tablespoons maple syrup 2 tablespoons agave...
Cheese and Mushroom Frittata Serves 4 COST: $1.67 Per 1⁄4 frittata Calories: 264 Fat: 23g Carbohydrates: 5g Protein: 10g Fiber: 1g Sugar: 3g Sodium: 156mg 4 tablespoons olive oil, divided 6 large mushrooms, sliced (about 11⁄4 cups) 1⁄4 cup chopped onion 3 large eggs...
Endive Spears with Herb Cheese Serves 6 COST: $1.49 Per 2 spears Calories: 110 Fat: 7g Carbohydrates: 9g Protein: 7g Fiber: 1g Sugar: 0g Sodium: 460mg 12 Belgian endive spears 6 ounces flavored Boursin cheese Chopped fresh parsley, for garnish Fan the endive spears on...
Garlic Bread Serves 8 COST: $0.25 Per slice Calories: 230 Fat: 6g Carbohydrates: 36g Protein: 7.5g Fiber: 1.5g Sugar: 1.5g Sodium: 416mg 1 loaf Italian bread 3 tablespoons extra-virgin olive oil 2 cloves garlic, finely chopped (about 1 tablespoon) Preheat oven to...
Cucumber Cilantro Salad Serves 3 COST: $2.74 Per 11⁄2 cups Calories: 110 Fat: 2g Carbohydrates: 21g Protein: 12g Fiber: 4g Sugar: 10g Sodium: 23mg 4 cucumbers, diced 2 tomatoes, chopped 1⁄2 red onion, diced small 1 cup soy yogurt, plain 1 tablespoon lemon juice 2...
Easy Fried Tofu Serves 3 COST: $2.17 Per 3⁄4 cup Calories: 132 Fat: 10g Carbohydrates: 8g Protein: 9g Fiber: 2g Sugar: 15g Sodium: 208mg 1 block extra-firm tofu, cubed 1⁄4 cup soy sauce 2 tablespoons flour 2 tablespoons nutritional yeast 1 teaspoon garlic powder 1⁄4...