From using cheaper ingredients to batch cooking, there’s a lot you can do to make your food go further when you’re cooking on a budget. How we cook though is not a factor we often consider. Here are six recipes that are economical to put together, due to the fact that they utilise energy efficient cooking methods, as well as a cheap ingredients.
Microwave mountain omelette
4 large eggs
2 spring onions or 1 small onion, finely chopped
A couple of pickled jalapeño peppers, finely chopped, or a pinch of chilli flakes
A pinch of salt and cracked black pepper
A good grating of any kind of cheese (optional, but delicious)
I first made this mound of goodness in Budapest, where my tiny, but beautiful rented apartment came equipped with a old plastic microwave, two mugs, a couple of teaspoons and a knife that hadn’t seen a sharpener (or possibly even another human being) since Take That were a five-piece. The corner shop stocked loose vegetables and hostility, so I picked up a couple of spring onions, a few eggs and some pickled jalapeño peppers for less than the price of a cup of tea back home. Whenever I find myself writing or reporting from abroad, I like to grab a handful of something from the nearest shop and turn it into a meal, partly because I enjoy thinking on my feet, partly so I can explore the local produce, and partly because if I spend more than 48 hours outside of a kitchen I become crotchety, cabin-feverish and mildly insane.
Using a microwave is a great way to conserve energy, and smart meters are great for those who want even greater control over how much energy they’re using in the kitchen. By tracking your spending as you cook, it’s easy to work out which appliances are costing you the most to run. This is especially useful if you’re on a tight budget.
To make this cost-efficient omelette, take 2 microwave-safe mugs (non-metal), crack 2 eggs into each and beat well. Split the onions and jalapeño peppers (if using) evenly between the mugs, with a little salt and pepper, and mix to combine. Pop the mugs in the microwave. Set it to a medium heat and cook for 90 seconds.
Remove carefully and beat the mixture in each mug well so it cooks evenly. Return to the microwave for a further 90 seconds. Remove again, and if you are adding cheese, now is the time. Put the mugs back into the microwave for another 90 seconds.
It should be done, however, not all microwaves are created equal, so you’ll need to be a little liberal with your timings here. If, once removed, the omelette is firm and no longer sloppy you’re good to go. If it is still a little wet, beat it again and return to the microwave for another 90 seconds.
When finished, gently run a knife or spoon around the inside edge of the mug to loosen it and turn it out slowly on to your plate. Done well, it will form a slightly shaky mountain of cheesy eggy goodness. Done haphazardly, as half of mine are, and you get hot, spicy, soft, delicious scrambled eggs. Either way, you’re winning.
Ping porridge
40g porridge oats
200ml cold water
Milk, for topping up (optional)
Sugar, to taste (optional)
All you need for ping porridge – so-called because it can be done in the microwave – is a Tupperware-style container with a lid, a permanent marker pen and some oats. The adornments from there on are up to you. I find a taller container best for this, for accuracy, but if you don’t mind a squat takeaway carton or similar, use whatever you prefer. I like to add apple and ground cinnamon to my porridge in the colder months, or dark chocolate and a few frozen berries, or tinned pears.
First, tip the oats into your container. Give them a gentle shake to level them out and draw a firm line on the outside of the container at the top of the oats. Next, add the cold water, and draw a second line to indicate where the new level comes to. These two lines will be your secret breakfast weapon from now on, making it easier to pull this porridge together in a hurry, with no weighing needed. Pop the lid on loosely and microwave at full blast for 90 seconds. Remove carefully, give it a stir, and leave to stand for a minute, before returning it to the microwave for another minute. Top up with milk, if you like that kind of thing, a little sugar if you want it sweeter, and away you go.
Slow cooker spinach, lentil and lemon soup
300g tin of green lentils
2 large onions, finely sliced or diced
A bulb of garlic, roughly chopped
1 tbsp cumin seeds
½ tsp mustard seeds
½ tsp chilli flakes, or less to taste
Oil or knob of butter, for frying
1 lemon
200g spinach
A fistful of fresh parsley or coriander leaves
600ml stock
A pinch of salt and cracked black pepper
Soups are often low-fuss, energy-efficient meals, as they usually only require using a hob. This one uses a slow cooker, which is even cheaper to run.
To make this soup, start by slicing the onions and tossing them into the slow cooker. Add the garlic, cumin, mustard seeds and chilli flakes with a slosh of oil or knob of butter. Cook on a gentle heat to soften the alliums and enhance the flavours of the spices. Finely chop the lemon, rind and all, and toss it into the pot. Drain and rinse the lentils, and add those too.
Stuff the spinach and herbs into a blender with a little water and liquidise. It should be alarmingly green, bold and invigorating. Pour in the bright green liquid from the blender. Cook on a high heat for an hour and then low for a further 6 hours in your slow cooker. Stir well and season to taste. You can eat the chunks of lemon, if you like; they’re perfectly edible and the sharp, bitter explosion is a welcome contrast to the deep earthiness of the cumin and lentils.
Spiced split pea and yoghurt soup
100g dried yellow split peas
1 onion, finely chopped
2 garlic cloves, finely chopped
2 carrots, sliced
1 tbsp oil
1 tsp each ground cumin and turmeric, or 2 tsp garam masala
100g natural yoghurt
Handful of fresh parsley or coriander leaves, torn, to garnish
First, pop the dried yellow split peas into a bowl and cover with water. Cover the bowl with clingfilm or a plate, and leave to soak for at least 8 hours, or overnight. Pop the onion, garlic and carrots into a medium-sized saucepan with the oil and spices, and sauté on a medium heat for 5 minutes to soften. Drain and thoroughly rinse the peas, then tip into the pan. Cover with water and stir well. Bring to the boil, then reduce to a simmer for 20 minutes, or until the peas and carrots are soft.
Pour the mixture into a blender, tip in the yoghurt and pulse until almost smooth. I like to leave mine a bit rough and chunky for a great texture, but it’s up to you. Serve hot, with bread to dunk in, and torn parsley or coriander to garnish. Freeze leftovers in small portions to use as a spicy, chunky pasta sauce or the base for a curry for leftover chicken. Just defrost in a sauté pan with a little water, stir in the chicken and any green veg you have to hand, and you have a pretty instant curry. It works just as well without the chicken, too. I’m thinking green beans, broccoli, peas – a colourful, healthy, sensationally quick dinner.
Peach and chickpea curry
250g canned chickpeas (drained weight)
1 onion
1 fat clove of garlic
1 chilli
A splash of oil
1 rounded tsp cumin (ground or seeds)
1 x 400g tin of peaches (or apricots or mandarins)
1 x 400g carton or tin of chopped tomatoes
A handful of fresh coriander, finely chopped
1 stock cube – veg or chicken
This is my favourite curry – my go-to, easy but perfect, comfort food. It was first published in my cookbook, A Girl Called Jack, and is updated here for a slow cooker, which is even more energy efficient than the hob.
First, drain your chickpeas and rinse them vigorously. Then peel and finely chop the onion and garlic, and chop the chilli. Pour a little oil into your slow cooker, turn the heat up high and add the onion, garlic and chilli, then the cumin, and cook gently on a low heat for a few minutes to soften the onion and release the flavours of the spices. Drain the peaches, reserving the juice, and chop into small pieces. Add to the onion mixture in the cooker, along with the reserved juice and the chickpeas.
Pour the chopped tomatoes in, add the coriander, and crumble over the stock cube, then stir everything together. Reduce the heat to a low setting and cook gently for 3 hours or so. You may need to add a cup of water to the sauce if it starts to get a bit thick, but slow cookers tend to preserve the moisture in a dish, so less liquid is usually required, not more. Stir well, and serve.
Gramcake
75g gram flour
150ml cold water
A pinch of salt, and a pinch of black pepper or chilli flakes
Also known as “socca” or “farinata”, a gramcake is a pancake made with just one ingredient – gram flour. Gram flour is, admittedly, a bit of a specialist ingredient, but I keep it around for this, a quick breakfast or lunch on the go that you just add water to. It can be made into a pizza base, or jazzed up with herbs and spices, eaten hot or cold, used as a wrap (if you manage to get it thin enough), or as a vehicle for scooping up last night’s takeaway curry. You can spice this up however you like. Depending on my mood, sometimes I sling a bit of turmeric or paprika in, sometimes cumin, thyme or rosemary, or a mixture of them all. You can’t really go wrong with this one, so half a teaspoon of whatever you fancy is good.
This recipe involves just a few minutes in a frying pan, meaning its energy usage is minimal.
Put the gram flour and water together in a mug and beat briskly with a fork to get any lumps out. This may take some doing; sometimes I sift it first, especially if the bag has been open for a while, as it can be a little stubborn when exposed to moisture. Season with a little salt and pepper, and any spices you want to add. Now pop it in the fridge for at least half an hour to chill and thicken. This step is vital, and without it you won’t have a gramcake, but you will have disappointment. Go and do something else and forget all about it for a while.
When it has chilled, heat a not-too-big frying pan with a little oil in it. Drop in a speck of the mixture to see if the oil is hot enough – if it sizzles, you’re good to go. Pour in half of the mug and let it cook for a minute or two before turning down the heat. I’m useless at tossing pancakes so I place a large pan lid over it to cook the top side instead of risking a flip, but it’s up to you! Either way, cook it for a few minutes on each side, before transferring it to a plate to cool.
I like to place a piece of kitchen roll or greaseproof paper on my plate to soak up any excess oil from the first one, but it’s not essential. I just learned it in professional kitchens and now I can’t seem to break the habit …
To keep track of how much your cooking is costing you in energy, contact your energy supplier about getting your smart meter at no extra cost. If you’re not sure who your supplier is, there are helpful ways of finding out at smartenergyGB.org/suppliers.
