With food prices on the rise, budget-wise meal ideas are top of mind for many Canadians.
Budget-friendly staples are must-haves for building nourishing meals that won’t break the bank. It’s likely that you have a can of chickpeas and a bottle of canola oil in the cupboard – both are staples in my kitchen. I like that they are affordable, versatile, Canadian-grown and produced ingredients; I use them to make all sorts of nourishing meals.
As a dietitian, I choose these two ingredients for their healthfulness as well:
- Chickpeas are highly nutritious, filled with gut-healthy fibre, phytonutrients (plant-based compounds), vitamins and minerals, like zinc, that we need for good health.
- Canola oil is healthy for everybody; I like that it has the most plant-based omega-3 fats of common culinary oils. It also has vitamin E, an antioxidant that helps keep your cells healthy.
Here are four budget-friendly recipes made with a can of chickpeas and some canola oil to make a delicious meal or snack. Hope they inspire you to get into the kitchen to create some deliciousness!
Hummus: Buying containers of hummus is convenient, but have you noticed the price slowly rising? Since it’s so EASY to make it yourself, why not? Make a big batch of this hummus so you can eat it as a snack with veggies, add it as a topping on a baked potato, or toss it with some warm pasta as a sauce alternative.
Garlic Tomato Chickpeas: The description for this recipe says it all: “zip of lemon juice and kick of cayenne”. Makes my mouth water just thinking about it! This recipe is so simple to make yet complex in flavour – it’s bound to be a regular on your menu.
Kale Chickpea Salad with Trout: This unique combo makes a satisfying quick weeknight meal. Chickpeas are roasted with canola oil and chili powder and used instead of croutons on the salad – a neat idea for any salad (great for snacking too!).
Creamy Greek Chickpea Salad: Canola oil and Greek yogurt are used in place of mayonnaise in this lemony, creamy chickpea salad. Try it smashed. Mash the chickpeas (use a fork or potato masher) before adding in the salad ingredients and the tangy dressing. Enjoy smashed chickpeas spooned into a lettuce wrap or added to a sandwich as a plant-based swap for tuna salad.
Eat Well… Shannon
Shannon Crocker, MSc RD PHEc is a food-loving registered dietitian and professional home economist with over 20 years of experience in nutrition communications. A skilled nutrition writer, recipe creator, enthusiastic spokesperson and engaging presenter and facilitator, Shannon promotes nourishing foods for energy and best health. You can connect with Shannon on Instagram @shannoncrocker.rd or at her website www.shannoncrocker.ca