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From: Deborah (Recipes.vegsource.com)
Subject:         frugal vegetarian menu ideas
Date: January 16, 2010 at 7:23 am PST

In Reply to: Looking for frugal vegetarian menu ideas posted by Dotchi Anni on January 13, 2010 at 10:43 am:

Frugal Vegetarian Menu Ideas


Potatoes:
Potatoes are inexpensive, nutritious (highest
satiety rating),
and can be made into hundreds and thousands of
dishes.
In India, the potato is called "the king of
vegetables".


Baked potatoes with all kinds of toppings.
Mashed potatoes with gravies and sauces (lowfat
works fine).
Oven fries (great!). Cut potatoes into fry
shapes; bake at 400 F until golden brown.
Home fries, panfried in no-stick sprayed pan with
a spoonful of oil.
Potato curry. Potato and cauliflower curry.
Potato and squash curry, etc.

----

Sweet Potatoes:
For variety and nutrition, substitute sweet
potatoes
in any recipe calling for white potatoes.

----

Rice:
Rice can be the base for almost any dish or
topping.
3/4 of the world subsists on rice as the staple.
Try Basmati rice, white or brown.
Moore's Light Brown Rice cooks fast and has more
fiber than white rice.
Converted (parboiled) rice cooks fast and retains
nutrients.


Top rice with:
stews, sauces, sauteed veggies, cheese or cheeze,
omelets,
curries, Tofu in gravy or sauce, etc.

----

Barley:
For variety and nutrition, substitute barley
in any recipe calling for rice.

----

Beans:
Lentils are the fastest-cooking legumes. No
presoaking needed.
Yellow or green split peas cook in 45 - 60
minutes. No presoaking needed.
Blackeyed peas do not require presoaking, and cook
in about 1 & 1/2 hours.
Soak most other beans overnight, boil 15 minutes
in fresh water, then simmer until tender.
Do not add salt until beans are tender, or they
may become tough.
Beans can be cooked in pressure-cooker (watch for
clogging),
or in a slow cooker, or in any heavy stewpot.
Season with onion, tomato (opt), and veg bacon or
sausage.

---------------

CHEAP MEALS

This is my original Sweet Potato Hummus recipe.
It has been made in many variations since then.
You can add other vegetables, vary the seasonings,
use more or less of the spicy ingredients, etc.
In place of sweet potatoes, try cooked acorn
squash, etc.
For a different "crunch", serve with rice
crackers.


Deb's Sweet Potato Hummus

3/4 cup cooked sweet potato, mashed and whipped
3/4 cup mashed cooked chickpeas
1/2 cup tahini (sesame paste)
1 - 3 Tbs olive oil
Few drops smoked sesame oil (optional)
1 Tbs pressed fresh garlic (or 1 tsp garlic
granules)
1 tsp lemon juice (or to taste)
Chopped cilantro to taste (optional)
Chopped mint to taste (optional)

Mix all ingredients thoroughly.
Adjust seasonings.
Chill.

Serve with pita triangles or crackers.

---------------------------------------------------

Another good, inexpensive meal:


Bubble and Squeak

Cooked cabbage, shredded
Cooked mashed potatoes, whipped until creamy (add
a little soymilk)
Cream sauce (recipe follows)
Margarine
Soy sausage, sliced

Saute` sausage until browned.
Mix cooked soy sausage into potatoes.
Put a layer of mashed potato in a greased
casserole.
Put a layer of cabbage on top of that.
Repeat layers, using up veggies.
Pour cream sauce over all.
Dot with margarine.
Bake in a 350 F oven until bubbly and hot
throughout.

----

Cream Sauce

3 cups soymilk or rice milk
4 tsps cornstarch
3 tsps vegetarian bouillon powder (optional)
Pinch of sugar (optional)
Salt and pepper to taste

Mix all ingredients in a saucepan.
Heat to boiling over medium heat, stirring
constantly.
Turn heat to low.
Cook, stirring constantly, until sauce is thick
and translucent.

---------------------------------------------------

Another good, inexpensive meal:


Glamorgan Sausages

4 oz soy cheeze, grated
4 oz fresh breadcrumbs
1 small onion, peeled and finely chopped
1 tsp dry mustard power
1 Tbs chopped parsley
Pinch of thyme
Salt and pepper
Egg substitute for 3 eggs (divided)
Dry breadcrumbs for coating
Oil for frying

In a bowl, beat 2 two egg subs.
Add the mustard, parsley, thyme, and seasoning.
In a separate bowl, mix together the cheeze,
breadcrumbs, and onion.
Combine the egg sub mixture with the breadcrumbs
mixture.
With floured hands, form the mixture into
approximately 10 sausage-shaped rolls.
Beat the third egg sub in a bowl.
Dip in the sausages, then coat them with the dry
breadcrumbs.
Fry in oil until golden brown.
Drain well.

Serve with a green salad.


---------------------------------------------


MORE INEXPENSIVE COOKING IDEAS


Buy lots of pasta, rice, and instant potato
flakes.
Buy spaghetti sauce, canned veggies, and fruit.
Buy TVP. Buy Fantastic Hummus, and Instant Black
Beans.
Buy bread, tortillas, and crackers.
Buy fresh fruit and veggies, in manageable
amounts.
Buy raisins, other dried fruits, and nuts.

That should be enough groceries for meals to last
you several weeks.

Repeat as needed! :)

----

Boil water or broth in the microwave, and
rehydrate TVP in that broth.

If it needs more cooking, microwave the TVP in the
broth for a few minutes.

----

Heat soup or broth until hot in microwave.
Add cubes of Tofu.
Heat the soup with Tofu in it 1 - 2 minutes, until
Tofu is hot.

----

Marinate Tofu slices in soy sauce, sugar, and
garlic.
Put in greased pan in toaster oven, and bake until
lightly browned.

----

Put several slices of baked Tofu (above) between
slices of bread.
Heat in sandwich maker or microwave.

----

Make up "camping meals" that can be made with a
kettle and a bowl.

Make up a batch of assorted kinds.
Put 1- or 2-serving portions into ziplock bags,
and keep handy.

----

Chili

Mix in a ziplock bag:
2 cups TVP granules
1/4 cup soynuts, crushed (optional)
1/4 cup Chili Seasoning Mix (like Gebhardt's)

To Serve:
Bring 2 cups water to boil.
Add 1/4 cup ketchup.
Stir in chili mixture.
Simmer 10 minutes, stirring often.

Serve with crackers or rice.
Sprinkle with dry cheese or cheeze, if desired.

----

Chili with Rice

1/2 cup Minute-type instant rice
1/4 cup black bean flakes, if available
1/3 cup beef-style TVP
1 Tbs chili seasoning

To Serve:
Put contents in bowl.
Cover with boiling water.
Microwave until TVP is rehydrated and rice is
tender.
Stir well, and serve.

----

Chili with Noodles

1 packet ramen (any vegetarian flavor)
1/4 cup 'beef' flavor TVP
1/4 cup dried bean flakes (if available)
1 Tbs chili seasoning mix (Gebhardt's or other)


In a ziplock bag, put ramen (slightly broken, if
desired),
contents of ramen flavoring packet, and rest of
ingredients.

To Serve:
Put in a bowl and add boiling water. Stir well.
Let stand until noodles are soft, and TVP is
rehydrated.
Stir again, and serve.

----

"Beef" Stew

Mix in a ziplock bag:
2 cups Tvp granules
4 tsps vegetarian beef bouillon powder
2 Tbs nutritional yeast (optional)
1/4 cup dehydrated mixed vegetables
1 Tbs fried onion flakes or dried onion flakes
1/4 tsp sugar

To Serve:
Bring 2 cups water to boil.
Add 1/4 cup ketchup.
Stir in stew mixture.
Simmer 10 minutes, stirring often.

Serve with bread, biscuits, or rice.

----

Taters & Gravy

Mix in 1 ziplock bag:
1 cup Fantastic Instant Black Beans
1 tsp veg "beef" bouillon
1 Tbs soymilk or rice milk powder
1 Tbs nutritional yeast (opt)
1 tsp sugar (opt)

Mix in another ziplock bag:
1 cup instant potato flakes (Barbara's or other)
1 Tbs soymilk or rice milk powder
1/4 tsp salt

To Serve:
In a bowl, pour boiling water over potato mixture.
Stir.
Mix in water to desired consistency.
In another container, pour boiling water over
gravy mixture. Stir.
Mix in water to desired consistency.
Serve potatoes with gravy.

NOTE:
The gravy can also be served over instant rice or
ramen noodles.

----

"Beef" Stroganoff

1 pack ramen (mushroom flavor would be ideal)
Ramen flavoring packet
2 - 4 Tbs soymilk or rice milk powder
1/4 cup 'beef' flavored TVP granules

In a ziplock bag, put ramen (slightly broken, if
desired),
contents of ramen flavoring packet, soymilk or
rice milk powder,
and TVP granules.

To Serve:
Put in a bowl and add boiling water. Stir well.
Let stand until noodles are soft, and TVP is
rehydrated.
Stir again, and serve.

----

Spaghetti

1 package tomato flavor ramen noodles (or flavor
of your choice)
1/2 packet spaghetti sauce mix
1/3 cup beef-style TVP granules
1 Tbs veg Parmesan (optional)

Put all in ziplock bag.

To Serve:
Put contents in bowl.
Cover with boiling water.
Microwave until TVP is rehydrated and noodles are
soft.
Stir well, and serve.

----

Topping for Mashed Potatoes
(multiple servings)

1 box Fantastic Black Beans
2 cups "beef" flavor TVP (or plain)
1/2 cup nutritional yeast
1/2 cup sesame seeds
1/2 cup soymilk powder
1/4 cup Broth Powder (vegetarian "beef"
or "chicken")

Mix all in a large, heavy ziplock bag.

To Serve:
Take out 1/2 cup per person.
Put into a large bowl.
Add boiling water, and stir, until desired
consistency is reached (thick or
thin).

Can be served over mashed potatoes, noodles,
bread, or as desired.
Can also be thinned with more water to make Black
Bean Soup.


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