11111
A Studen� Guid� t� Sustainabl� Supper� A Budge�-Friendl� Recip� Boo�
On� Po� Cream� Tomat� Bu�e� Bean� Ingredient�
Double the recipe for lunch the next day!
• 1/2 brown onion • 2 garlic cloves • A handful of purple sprouting broccoli or asparagus • 1/2 tin of butter beans • 1/2 tin of chopped tomatoes or a handful of fresh tomatoes • A handful of spinach • 2 tbsp soft cheese (optional) • A sprinkle of feta (optional) • Pitta to serve
Ho� t� mak� i�
11111
0. 25 minute�
This meal also tastes great when made in the oven! Chuck the ingredients in an oven-proof dish and bake!
1. Dice the onion and garlic, and roughly chop the broccoli / asparagus. 2. Add a splash of oil to a hot pan, followed by the onion and garlic. 3. After 2 minutes, add the broccoli / asparagus. 4. After another couple of minutes, add the tomatoes. 5. Season to your hearts desire (visit the herb gardens on campus and help yourself)! 6. Simmer for 5-10 minutes. 7. Add the beans and spinach. 8. A couple of minutes before serving, add the soft cheese. 9. Serve with a sprinkle of feta and a pitta.
Cream� Fet� Past�
11111
0. 25 minute� Ingredient�
Double the • 1/2 brown onion recipe for • 2 garlic cloves lunch the next • 1/2 a pepper day! • A handful of spinach • Pasta (two cupped handfuls can be a good indication of an adult portion size) • A handful of feta / half a block • 1 tbsp of tomato puree • A splash of balsamic vinegar (optional)
Ho� t� mak� i�
If you have any leftover veg in the fridge, why not use it up in this meal?
1. Dice the onion, garlic and pepper. 2. Boil water for your pasta. 3. Add a splash of oil to a pan, followed by the onion and garlic. 4. After 2 minutes, add the pepper. 5. Season to your hearts delight and add the spinach! Visit Newton Park herb gardens and help yourself! 6. Add your pasta to the boiling water. 7. Before you drain your pasta, save some pasta water! 8. Once the peppers have darkened and softened, add a splash of balsamic vinegar (optional). 9. Add your feta to the pan with the garlic, pepper and onions and stir as needed. 10. Add the pasta once cooked. Add pasta water gradually until the sauce is of your desired consistency. 11. Enjoy!
Loade� Chickpe� an� Hummu� Bow� . . .- 15 minute�
0 Ingredient�
11111
Scale up the recipe as needed to batch cook yummy lunches for the week!
• 1/2 red onion • 2 garlic cloves / garlic granules • 1/2 tin of chickpeas I recommend serving • 1 tbsp tomato puree with pitta bread, or • A handful of spinach using tortilla crisps to scoop it up! • 2 tbsp of hummus • A sprinkle of feta • A couple of jalapeños (optional) This meal also works
Ho� t� mak� i�
great with butter beans and cannellini beans!
1. Roughly dice the onion. 2. Add a splash of oil to a pan, followed by the onion. 3. After a couple of minutes, add the chickpeas. 4. Add the tomato puree and spinach. 5. Season to your hearts delight! I recommend smoked paprika, salt, pepper, mixed herbs and garlic granules! Why not visit the Newton Park herb gardens? 6. Stir the chickpeas regularly to ensure they don't catch and burn. I find adding a splash of water can help to prevent this! 7. Once you're happy with how soft the chickpeas are, serve in your favourite bowl. 8. Add the hummus, feta and jalapeños. Enjoy!
Veggi�-Packe� Bolognes�
11111
0.- 30 minute� '
Ingredient�
This meal is a great one to batch cook and freeze!
• 1/2 an onion • 2 garlic cloves • 1 carrot • 1/2 courgette • 1/2 pepper • 1/2 tin of chopped tomatoes • Worcestershire sauce (optional) • 1/2 tin of kidney beans • Spaghetti / Pasta / Jacket Potato / Rice • Cheese of your choosing
Ho� t� mak� i�
If you have any leftover veg in the fridge, why not use it up in this meal?
1. Dice the onion and garlic. 2. Dice the carrot, courgette and peppers into small cubes. 3. Add oil to a pan, followed by the onion, garlic and carrot. 4. Once the onions start to soften, add the courgette. 5. Season to your liking! Herb gardens on campus have some great herbs for this meal! 6. Add the chopped tomatoes and a good dash of Worcestershire sauce. 7. Add the kidney beans and season again! 8. Allow to simmer for 20 minutes. 9. Serve on spaghetti, pasta, jacket potato or rice! 10. Serve with your choice of cheese on top!
Halloum� Burge� wit� Swee� Potat� Frie� Ingredient�
11111
.. . 30 minute�
0
• 1/2 a block of halloumi • A handful of lettuce Feel free to use frozen sweet • 1/2 a large tomato potato fries if • 1/4 of a red onion you prefer! • 1 burger bun • 1 sweet potato • A drizzle of honey (optional) • Sauces of your choice (We recommend mayo and sweet chilli)
Ho� t� mak� i� 1. If you're making your sweet potato fries from scratch, wash your potato and cut it into the shape of fries, as evenly as you can. If you have time, I recommend soaking them in cold water for 30 minutes. 2. Part-boil the fries, and then place them in the oven or air-fryer with oil and salt until crispy. 3. Cut your halloumi into thin, even slices. 4. Heat a pan on the hob, add a splash of oil. 5. Add the halloumi and pan fry them on each side until they turn a golden colour. (Add a drizzle of honey while they're cooking for a nice sweet and salty flavour.) 6. Finely slice your red onion and tomato, and roughly chop the lettuce. 7. Add your sauce of choice to the burger buns, followed by the lettuce, tomato and red onion. 8. Add the halloumi, and serve alongside your sweet potato fries.
Potat� an� Spinac� Tikk� Massal�
11111
0. 30 minute� Ingredient�
• 1/2 an onion • 3 garlic cloves • 1 large potato / baking potato • 2 handfuls of spinach • A jar of your favourite curry sauce - it doesn't have to be Tikka Massala! • Rice of your choosing
Ho� t� mak� i�
This meal is a great one to batch cook and freeze!
" and onion. 1. Dice the garlic 2. Cut the potato into small, evenly-sized cubes. 3. Add a splash of oil to a pan, followed by the garlic and onion. 4. Once the onion softens slightly, add the potato. 5. Season! I recommend cumin, garlic granules, salt, pepper and paprika. 6. Stir fry the potatoes until they begin to darken in colour (roughly 5 minutes). 7. Add your jarred sauce of choice. Add a splash of water to the empty jar and give it a shake to get all of the flavour out! 8. Add the spinach. 9. Allow to simmer until the potato becomes soft. 10. Serve over your rice of choice, and enjoy!
N� Wast� Past� Bak�
11111
0.. 30 minute� Ingredient�
• 1/2 an onion • 2 garlic cloves / garlic granules • 1 tin of chopped tomatoes • Whatever veg you have leftover in the fridge! • Pasta (two cupped handfuls can be a good indication of an adult portion size) • Worcestershire sauce (optional)
• Cheese (I recommend cheddar or mozzarella)
This meal is ideal for the end of the week when you need to use up whatever is leftover in the fridge. There are no rules as to what can go in it... chuck it in and enjoy! (It also makes for great leftovers.)
Ho� t� mak� i� 1. Roughly dice the onion and garlic. 2. Add it to an oven proof dish with any leftover veg that needs to be used up. 3. Add the chopped tomatoes. If you have leftover soft cheese, add it! 4. Season to your hearts delight! Why not visit the Newton Park herb gardens for inspiration? Students are welcome to help themselves! 5. Add Worcestershire Sauce (if you have any in the cupboard)! 8. Bake in the oven for 20 - 25 minutes, or until you're happy the veg is cooked. 9. Either boil your pasta on the hob and add it to the dish once its cooked, or cook it in the sauce (this will take a little longer). 10. Cover with cheese and bake until the cheese bubbles. 11. Enjoy!
Th� Weekl� Sho�
11111
• 3 white onions - 75p • 1 red onion - 25p • Lettuce - 50p • 1 large tomato - 90p • 1 sweet potato - 42p • 1 baking potato - 24p • 2 garlic bulbs - 44p • 1 bag of purple sprouting broccoli - £1.49 • 1 courgette - 56p • 1 pepper - 67p This provides ingredients • 1 bag of spinach - £1.00 for each of the 7 meals • 1 carrot - 11p (some of which may • 1 feta block - 85p already be in your cupboard), as well as a • 1 block of cheddar - £2.49 little extra that could be • 1 block of halloumi - £1.99 used for lunches. • 1 pot of hummus - 95p • 1 pot of soft cheese - 89p • 1 tin of butter beans - 45p • 1 tin of kidney beans - 45p • 1 tin of chickpeas - 40p • 2 tins of chopped tomatoes - 43p • 1 jar of jalapeños - 69p • Tomato puree - 59p • Balsamic vinegar - £1.39 • A curry sauce - 85p • Worcestershire sauce - £1.30 • Honey - 74p • Pittas - 50p • 1 burger bun - 86p Price� collecte� o� 03/09/26 • 1 bag of pasta - 41p
Tota�: £23.56