What to cook: three delicious, nutritious and cost-effective recipes with legumes and grains

What to cook: three delicious, nutritious and cost-effective recipes with legumes and grains

With food prices continuing to climb and the cold snap on the East Coast heralds the arrival of winter, it’s time for healthy, warming, and wallet-friendly food.

From lentils to quinoa, here are three recipes that are cheap, flavorful and good for you.

Taking the time to cook the vegetables at the beginning of this recipe will add a lot of flavor to your soup.ABC Everyday: Julia Busuttil Nishimura

This simple dish from Julia Busuttil Nishimura, directly translating to “pasta and beans,” may be easy to prepare but offers layers of rich flavor and a wonderfully silky texture.

A luscious combination of passata, chicken stock, and rosemary gives the soup plenty of umami punch, which you can enhance even further by adding leftover Parmesan rind.

If you want to speed this up for a midweek meal, throw all the ingredients for your veggie base into a food processor and give them a quick blitz – you’ll have a hearty, creamy dinner on the table in no time!

Christine Manfield says Chana dahl is a great staple to have in your pantry because a little bit goes a long way.ABC TV

This lentils is packed with plant-based goodness thanks to the addition of pumpkin, sweet potato, and cauliflower.

Making the spice mix from scratch may seem cumbersome, but it means you get maximum flavor, which is crucial in the absence of animal protein.

“Curry powder is usually a mix of several spices that have been ground together, but once you grind your spices into a powder, they start to lose their potency,” says Chef Christine Mansfield.

You should be able to get all the ingredients for under $20, but if it costs more, remember that the spices are preserved and can be used in other meals down the road.

This healthy dinner is filled with veggies and cooks in a single pot.ABC Everyday: Heidi Sze

This comforting, veggie-heavy bowl from dietitian and nutritionist Heidi Sze will have you reassessing this humble whole grain. (Besides, it’s real is good for you

Buying a jar of tahini may seem extravagant, but if you keep it in the refrigerator, it will keep for five to six months after you open it. Plenty of time to use it to perfect your hummus recipe or even in banana bread.

Once you’ve polished up this comforting dish, you may feel smug knowing you’ve had a healthy, hearty dinner while rinsing down the only pot you used.

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