A simple vegetable curry is a great way to get some nutritious protein in a quick, cheap and tasty format. If given undivided attention, I think this could be ready in under twenty minutes, as you can do all the preparation (‘all’ being mainly chopping an onion and sauteeing it) while the potatoes cook. If you don’t already have a well-stocked cupboard then the spices will slightly undermine the saving factor, but they’re a good investment for tasty cooking, don’t cost all that much and last for a long while.
Ingredients for chickpea and potato curry (serves 2):
- 2 small baking potatoes
- A jug of veggie stock
- 1 large red onion
- 2 cloves of garlic
- 2 tsp cumin seeds
- 2 tsp dried coriander
- 2 tsp garam masala
- 2 tsp tikka curry powder
- 1 can of chickpeas, drained
- 1 can of kidney beans, drained
- 1 carton of soya cream
- Peel and chop the potatoes, cutting them into fairly large chunks. Place them in a saucepan, cover them with the stock and bring it to the boil. Simmer until tender, then drain and set aside.
- Meanwhile, peel and chop the onion and crush the garlic. Heat a generous splash of oil in a saucepan, then add the onions and garlic, sauteeing until the onion is tender. Turn the heat down slightly, add the spices, and sautee for another few minutes, stirring constantly and taking care not to let the spices burn.
- Stir in the potatoes, beans and chickpeas, then add the soya cream and simmer for a few more minutes until it’s hot through.
If anyone is interested in seriously cheap and nutritious recipes, Animal Aid produces a booklet called Meat Free Feed Four for Under a Fiver, which you can download here (or order a free copy by emailing email@example.com).