Food has evolved over centuries around the world. Simple recipes have sustained populations throughout these times. The goal of this recipe collection is to teach the first world to learn from other countries about healthy inexpensive food that can be made using locally available products. Price was the first main consideration followed by recipe simplicity, caloric value, taste and general availability of ingredients.
These recipes were developed using both price and availability information from where I live. They should prove fairly universal in first world countries.
Curry Rice and Lentils[edit | edit source]
- 1 can of 540 ml lentils in brine
- 300 ml dry rice
- 1/2 teaspoon cumin
- 1 teaspoon curry powder
- 1/2 teaspoon turmeric powder
- 2 finely chopped cloves of garlic
Cook rice as directed on label using brine from lentils as replacement for some of the water. All spices and garlic should be mixed in at beginning of rice cooking. When rice is fully coked add lentils, mix well, cover and let stand for 3 mins. Serve.
Cost: $1.46, Yield: 6 Cups of Food, 4 Large Portions, Calories (total): 1135, Protein (total): 34 grams
Moroccan Couscous with Chick Peas and Raisins[edit | edit source]
- 1 1/2 cups of dry instant couscous
- 1 540 ml can of chick peas
- 1/4 cup of golden raisins
- 1/2 teaspoon of turmeric
- 1 teaspoon curry powder
Drain chick pease perserving liquid. Add to liquid enough water to make 2 3/4 cups. Bring mixture to a boil with spices. Add couscous and cover for 6 mins. Add raisins and chick peas and mix well. Cover for 4 mins. Serve.
Cost: $1.67, Yield: 6 Cups of Food, 4 Large Portions, Calories (total): 958, Protein (total): 32 grams
Sicilian Spaghettini with Tomato Sauce[edit | edit source]
- 450 g Speghettini (Spaghetti and Fetticini will also work)
- 1 can hunts tomato sauce
Cook pasta according to directions. Drain pasta into colander. Using same pot heat up tomato sauce until simmering. Return pasta to pot. Mix well and Serve.
Sicilian Spaghettini with Tomato Sauce: Cost: $1.74, Yield: 5 Cups of Food, 4 Large Portions, Calories (total): 2023, Protein (total): 69 grams
