Feeding Your Family on a Budget, Part 7

Meatless or Less Meat Meals

Scalloped Egg Casserole

10 hard boiled eggs

6 tbsp butter

6  tbsp flour

2 tbsp mustard (dry or prepared)

2 cups milk

1 tsp salt

2 slices of bread

Melt butter, whisk in flour and mustard and cook for about 1 minute. Whisk in milk until thickened. Grease a 9x13 casserole dish. Peel and slice the eggs. Put a small amount of sauce in the bottom of the pan, then a layer of sliced eggs, more sauce, and another layer of eggs, and keep going until gone. Butter bread slices and cut into cubes and put on top. Bake for 30 minutes at 350 degrees.

This is a good side dish or double to use as a main dish.

Quinoa and Black Beans

2 teaspoon vegetable oil

2 onion, chopped

6 cloves garlic, peeled and chopped

1 ½ cup uncooked quinoa

3 cups vegetable or chicken broth

2 teaspoon ground cumin

1/2 teaspoon cayenne pepper

salt and pepper to taste

1 quart canned black beans

parsley

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and parsley.

Note: Other beans may be substituted or substitute rice for the quinoa (you’ll have to cook longer though).

 

Lentil Sloppy Joes

1 cup dried lentils
2 cups water
1/8 cup onion, minced
2 tsp. salt
1 tsp. brown sugar
1/2 tsp. dry mustard powder
1/2 tsp. chili powder 
1 clove garlic minced
1/2 tsp. celery seeds
1 can (6 ounces) tomato paste or ketchup
1-1/4 cups water (omit if using ketchup)
6 to 8 whole wheat buns or 2 cups cooked brown rice

Directions:
Rinse and pick through lentils.  Add two cups water to pan with lentils and bring to boil.  Cover, reduce heat, and simmer about 40 minutes until tender, but not mushy.
For the sauce, combine the minced onion, salt, sugar, dry mustard, chili powder, minced garlic, and celery seeds. Combine well and set aside.
When lentils are done, add the tomato paste and water. Stir in the sauce seasoning. Combine well and heat through. Let simmer for 25 to 30 minutes on low heat to combine flavors.
Serve on whole wheat buns or over brown rice.
Yield: 6 to 8 servings

Herb Bean Spread

1 clove of garlic
1 can Northern Beans, drained and rinsed
1 Tablespoon lime juice
1 Tablespoon water
1 Tablespoon olive oil
1 Tablespoon basil, coarsely chopped
1/2 teaspoon kosher salt
1/4 teaspoon pepper

With motor running, drop garlic into food processor or blender. Add beans, juice, water, and oil. Puree until smooth. Add basil, salt and pepper. Pulse until incorporated and herbs are coarsely chopped.
Spread the bean spread on the inside of the pita and layer in the veggies of your choice.