RECIPES: Healthy Meals on a Budget from Emily Richards

Emily Richards shows us easy and affordable meals for the family.

Eggplant Curry

($1.79 per serving)

Pantry staples help this dish come together easily. All you need to do is make some rice or heat up some naan to serve alongside.

Prep: 10 min

Stand: 10 min

Cook: 20 min

Serves: 4

• 1 small eggplant (about 375 g), chopped
• 4 tsp curry powder
• 1 can (19 oz/540 mL) chickpeas (undrained)
• 1 cup tomato passata
• 1/4 cup chopped fresh cilantro

Place eggplant in a colander and sprinkle with 1 tsp of salt; let stand for 10 minutes. Pat eggplant dry with paper towels.

Heat 3 tbsp extra virgin olive oil in large skillet over medium high heat. Add eggplant and sauté for about 8 minutes or until golden brown. Sprinkle with curry powder and cook for 1 minute. Stir in chickpeas and passata; bring to a simmer and stir occasionally for about 10 minutes or until eggplant is very tender and sauce thickens. Stir in cilantro.

If you have some fresh herbs like cilantro, parsley or basil in the fridge be sure to chop and add them to the curry.

Sesame Soy Crispy Tofu

($3.02 per serving)

This combination is a fun and colourful twist on tofu. Serve it up with rice, rice noodles or ramen.

Prep: 15 min

Stand: 15 min

Cook: 15 min

Serves: 4

• 1 pkg (350 g) extra-firm tofu
• 2 tbsp cornstarch
• 2 tbsp sesame oil
• 2 large carrots, thinly sliced on the diagonal
• 1 cup vegetable broth
• ¼ cup soy sauce
• 2 tbsp white miso paste
• 2 cups frozen edamame
• 3 tbsp sesame seeds
• 2 tsp cornstarch

Wrap tofu with paper towel. Place on plate and cover with another plate, then put a heavy can on top. Let stand for 15 minutes.

Cut tofu in half crosswise and then lengthwise. Cut each square on a diagonal to get triangles and coat well with cornstarch.

Heat oil in large non-stick skillet over medium heat. Pan fry tofu until golden brown on both sides, then remove to a plate. Add carrots and sauté for 5 minutes or until they start to become golden.

Meanwhile, whisk together broth, soy sauce and miso. Pour into a skillet, along with edamame and sesame seeds; bring to a simmer.

Whisk cornstarch and 2 tsp water together and stir in a skillet. Return tofu to skillet and simmer, turning tofu to coat in sauce. Simmer gently for 2 minutes or until well coated.

Rice Vermicelli Noodles: Bring a pot of water to boil and add 250 g rice vermicelli and cook about 4 minutes or until tender. Drain well and serve up with tofu.

Using ramen noodles? Simply pour some hot water over top and let stand for 5 minutes, then drain and they are ready to serve.

Sheet pan Dumplings and Veggies

($4.57 per serving)

Getting these dumplings crispy is a real win for a tasty dinner. Serve them with your favourite greens or shredded cabbage for added crunch. Switch up the flavour by swapping out the Thai for a Korean-inspired sauce.

Prep: 5 min

Cook: 35 min

Serves: 4

• 1 pkg (500 g) frozen dumplings
• 1 pkg (500 g) Asian-style mixed vegetable blend
• 8 cups chopped romaine or baby spinach
• 1/4 cup Sweet Thai Chili or Korean Sauce (approx.)
• 1/4 cup chopped roasted and salted peanuts

Spread dumplings and veggies onto a parchment paper-lined baking sheet and drizzle with 3 tbsp of canola oil, tossing to coat evenly. Roast in a preheated 425°F oven for about 35 minutes, stirring once, until golden brown and dumplings are crisp.

Spread lettuce onto plates and top with dumplings and veggies. Drizzle with sauce and sprinkle with peanuts.