This creamy mushroom pasta makes a healthy, super-satisfying dinner for two at just over £1 per portion. Dr Rupy uses silken tofu to give the sauce a wonderful creaminess and extra protein. Each serving provides 743 kcal, 28g protein, 53g carbohydrate (of which 7g sugars), 14g fat (of which 2g saturates), 12g fibre and 1.2g salt.
Dr Rupy’s easy fish gratin uses frozen fish and vegetables to keep costs down without compromising on flavour. Each serving provides 233 kcal, 17.5g protein, 18.6g carbohydrate (of which 5.9g sugars), 7.9g fat (of which 1.7g saturates), 8.5g fibre and 0.74g salt. In November 2023, this recipe was costed at an average of £1.29 per portion when checking prices at three UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard.
Butternut squash makes a lovely vegetarian stew when mixed with a few store cupboard ingredients. A great dinner for busy days where you want something cheap and healthy. If you add plant-based yoghurt, it’s also vegan.
Try this smoky chipotle bean stew for a satisfying veggie dinner. You can make this in half an hour using tinned beans but dried beans do come out a bit cheaper. Dr Rupy’s recipe is great served with tortilla chips and his quick pickles, and only costs around 50p per portion to make. Each serving provides 404 kcal, 18g protein, 51g carbohydrate (of which 12g sugars), 13g fat (of which 5.5g saturates), 4g fibre and 1.1g salt.
Dr Rupy’s creamy coconutty curry is quick and easy to prepare. The perfect midweek meal when you’re cooking on a budget. In November 2023, this recipe was costed at an average of £1.22 per portion when checking prices at four UK supermarkets. This price is based on using chopped tomatoes, if using tinned cherry tomatoes it is £1.29 per portion. The recipe is designed to be made in conjunction with a low-cost store-cupboard.
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