Life becomes crazy, and frankly, not everyone has the cash (or energy) to spend an hour cooking dinner. The best part is that you don’t require fancy recipes or expensive ingredients in order to eat well. All it takes is a few staples, and you can cook fast meals that are delicious, economical, and healthy. Below are 10 ideas that demonstrate that fast food can be healthy and cheap, too.
1. Veggie Stir-Fry
A stir-fry is one of the simplest meals you can prepare when time is short. Just chop whatever vegetables you have in your fridge—carrots, capsicum, broccoli, or frozen peas—and chuck them in a hot pan with some oil, garlic, and soy sauce. Serve it over rice or noodles and you’ve got a meal. It’s inexpensive, versatile, and you’ll feel like you actually cooked something sophisticated.
2. Chickpea Salad
The ultimate no-cook dinner when you’re just too exhausted to even think about the stove. Just open a can of chickpeas, rinse them, and combine with cucumbers, tomatoes, onions, and some fresh herbs if you have them. A squeeze of olive oil, salt, pepper, and lemon juice brings it all together. It’s refreshing, protein-filled, and much cheaper than buying a salad bowl.
3. Egg Fried Rice
Got leftover rice? Great. Crack a couple of eggs in, a dash of soy sauce, and through in whatever veg you’ve got knocking about. It’s the ultimate comfort food and even better than takeaway when you’ve got the mixture just right. And it’s an excellent way to prevent waste and produce something satisfying in seconds.
4. Grilled Cheese & Tomato Soup
This combination is a lifesaver on chilly evenings when you crave something warm and comforting. Toast your preferred bread with gooey cheese, and serve alongside a hastily made tomato soup from canned or fresh tomatoes. Include garlic, basil, or cream if you’re feeling elegant, but even the basic version does the trick. It’s comforting, nostalgic, and extremely budget-friendly.
5. One-Pot Pasta
Pasta is quick already, but cooking it all at once in one pot is genius easy. Simply throw dry pasta, onions, garlic, olive oil, and veggies into a pot with water or broth and let it all cook together. The starch of the pasta thickens the sauce creamily without additional ingredients. Few dishes, lots of flavor.
6. Chicken Wraps
If you have leftover chicken, this one’s a winner. Shred it, mix it with some mayo or yogurt, and wrap it in a tortilla with lettuce, tomato, or whatever veggies are in your fridge. You can even put hot sauce or cheese on it if you’re in the mood for something more flavorful. It’s speedy, portable, and even a fairly balanced meal.
7. Lentil Curry
Lentils are extremely inexpensive and cook very quickly, particularly red or yellow lentils. Sauté some onion, garlic, and spices, add lentils with some water or broth, and let it cook for 15 minutes. It is a rich, flavorful curry that goes amazingly well with rice or flatbread. It’s healthy and economical, yet still comforting.
8. Quesadillas
This is the ultimate “I don’t feel like cooking but still want something good” meal. Take a tortilla, load it with cheese, beans, or leftover veggies, fold it, and toast until golden and crispy. Serve with salsa, sour cream, or even ketchup if that’s all you’ve got. It’s simple, filling, and so customizable.
9. Omelet with Toast
Omelets are a staple for a reason—they’re easy, healthy, and delicious. You can make it basic with eggs and cheese or add onions, spinach, and peppers for more zest. Serve it with toast for a fuller meal. It’s a great breakfast-for-dinner situation when time is of the essence.
10. Peanut Butter Banana Smoothie
Occasionally, you just want something to eat that you can drink on the run. Puree a banana, a tablespoon of peanut butter, milk (dairy or non-dairy), and a dash of honey or cinnamon. Sweet, creamy, and amazingly filling due to the protein and healthy fats. Great for breakfast, a fast snack, or even supper if you’re not extremely hungry.
Final Tip: Having on hand kitchen basics such as eggs, rice, pasta, canned beans, and tortillas will prevent those “there’s nothing to eat” crises. With a bit of imagination, you’ll always be 20 minutes away from a good meal.