A Healthy Dinner for Under $1
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Looking for an easy and inexpensive meal the family will love? This recipe is your answer! It includes pulp from your favorite veggie juices, quinoa and beans that add a ton of protein and fiber, and it makes a large dish so you’ll have leftovers all week long.
I like to soak my dry beans overnight in the slow cooker then drain, rinse and return to the slow cooker along with the other amazing plant ingredients below. I cook the quinoa separately in a rice cooker, but you can also use a pot, then add to the slow cooker as the chili is cooking.
This dinner meal makes for a great lunch the next day and my kids love when I send some warmed up in their thermos. Naturally gluten and dairy free too! A 16 oz. serving costs on about $.80-$1! That’s a lot of nutrition for just a little money!
Ingredients
- 1 cup(225 g) black beans
- 1 cup (225 g) kidney beans
- 1 cup (225 g) garbanzo beans
- 1 onion
- 3 jalapeños, diced
- 4 garlic cloves, diced
- 1 cup of veggie pulp (any veggies you juiced from earlier in the day!)
- 4 kale (Tuscan cabbage) leaves
- 1 tsp chili spice
- 1 tsp chipotle spice
- 1 tsp cumin
- 1 tbsp olive oil
- 8 cup (1 L) water
- 1 cup (250 g) quinoa
- 2 tomatoes, chopped
- sea salt, to taste
- 1 avocado, for garnish
Directions
- If not using BPA-free canned beans, soak beans overnight.
- Drain and rinse beans then add to slow cooker.
- Wash all produce then chop vegetables into small bite-sized pieces.
- Add oil, vegetables, water, veggie pulp and spices to slow cooker.
- Cook on high for 8 hours.
- Cook quinoa in 2 cups of water over medium heat until all water is evaporated, about 15 minutes.
- Add quinoa to slow cooker when chili is about 1-2 hours from being complete.
- Garnish with slices of avocado and enjoy.
Prep Time: 30 minutes
Cook Time: 8 hours
Total Time: 8 hours, 30 minutes
Servings: 8 - 10