Don't have a slow cooker yet? It's time to make a trip to the nearest kitchen appliance store. For readers on a budget of both time and money, the slow cooker is a great investment.
The four-quart size is recommended for singles or couples, and any size larger is perfect for families. All it takes is prep time in the morning or at night, and the slow cooker does the rest!
A great beginner recipe can be made easily using common household ingredients. Equal parts rice and water, a tablespoon of vegan butter for every cup of rice plus a pinch of salt, a can of beans, spices (curry powder or turmeric are simple and wonderful), and some frozen veggies.
Cook on low over night or during the work day, and presto! Four cups of rice is enough to last at least four meals.
The average price per meal comes out to:
- About $3 for a two pound bag of long grain white rice.
- A $1.18 max for a can of Goya beans
- $5 for curry powder
- $2 for a pack of frozen kale
- A tub of Soy Free Earth Balance $4.50
- Pinch of salt and pepper to taste, $0
Overall, that comes out to less than $4 a meal! If buying organic is affordable, it's highly suggested for getting the most nutritious meal. If buying organic is not always an option, this is still a great meal packed with protein and iron.
Something to add if available, is liquid amino acids. It tastes like soy sauce and is a great substitute for salt on a low sodium diet, and is about $8 a bottle.