Love Indian food but don’t trust the ingredients used in your favourite take out? I will show you how you can make 4 Indian inspired dishes using all organic ingredients for roughly $50 to feed 3 – 4 people per dish. Total servings can range from 12 – 16 servings for $50, that is $4-$5/serving. All dishes will be 100% organic, no added sugar and fully plant based. Added bonus for all the busy people, they can all be made in under 20 minutes, perfect for your weeknight meals.
This week I went to Whole Foods Market and bought ingredients to make the following:
- Spinach Chickpea Masala
- Tofu Butter Masala
- Curried quinoa with roasted peppers and cauliflower
- Curried ginger lentil and cauliflower soup
I bought the following for CAD $48.95
1 can organic Garbanzo Beans by Eden Organic $3.69
2 Organic Bell Pepper - $3.99
1 Organic Cauliflower - $5.99
1 Organic Extra Firm Tofu by Soyganic - $3.29
1 Organic baby Spinach - $4.99
1 Good Food For Good Organic Butter Chicken Sauce - $8.99
1 Good Food For Good Organic Coconut Curry - $8.99
1 Good Food For Good Organic Tikka Masala - $8.99
I had following at home:
- Rice
- Quinoa
- Avocado oil
- Coconut Oil
- Salt
Lets get started
Spinach and Chickpea Masala
Serves 4 and has 21g of plant based protein
Ingredients:
1 can organic Garbanzo Beans by Eden Organic - $3.69
1 Good Food For Good Organic Tikka Masala - $8.99
1 Organic baby Spinach box (5Oz)- $4.99
½ TSP salt
1 cup water
Method:
- Rinse and drain Garbanzo beans.
- Add the whole jar of Good Food For Good Organic Tikka Masala to a soup pot along with garbanzo beans.
- Add 1 cup water and ½ Tsp salt and bring to a boil
- Let it cook for 5 minutes on medium high
- Chop ½ of the spinach and add to the garbanzo bean masala soup pot.
- Remove from heat and serve with rice.
Tofu Butter Masala
Serves 4 and has 32g of plant based protein
Ingredients:
1 block Organic Extra Firm Tofu by Soyganic(350g) - $3.29
1 Good Food For Good Organic Butter Chicken sauce - $8.99
1/2 Organic Red pepper cubed - $1.00
½ TSP salt
1 cup water
Method:
- Cube tofu into ¾ inch cubes.
- Sauté peppers in 1 Tsp oil to get some nice color and then remove from the pan.
- In the same pan add the cubed tofu and to get slightly golden.
- Add the whole jar of Good Food For Good Organic Butter Chicken sauce to the pan
- Add 1 cup water and ½ Tsp salt and bring to a boil
- Let it cook for 5 minutes on medium high
- Add peppers to the pan and cook for 1 minute or till desired consistency is achieved.
- Remove from heat and serve with rice or naan.
Curried Quinoa with Roasted Peppers and Cauliflower
Serves 3 and has 26g of plant based protein. You can up the protein. You can boost protein further by adding Tofu or Chickpeas.
Ingredients
1 Organic Bell Pepper - $1.99
1 Organic Cauliflower - $5.99
½ jar Good Food For Good Organic Coconut Curry - $8.99
1 TSP salt
1 cup water
1 cup prewashed organic multicolor quinoa by GOGO quinoa
3 tsp Chosen Foods Avocado Oil
Method
- Wash and separate the florets of cauliflower – save the leaves and stems for our next dish
- Wash and cube 1 bell pepper
- In a heavy bottom pot that has lid add 2 Tsp of Avocado oil and toast quinoa for a minute to release the nutty aroma.
- Add ½ cup Good Food For Good Organic Coconut Curry Sauce and 1 cup water. Mix well and let it boil. Continue cooking till water evaporates 12-15 minutes.
- While quinoa is cooking toss cauliflower in 1 tsp oil and ¼ tsp salt and air fry till golden brown – 10 minutes
- Once Cauliflower is almost ready toss the peppers in oil and salt and add to the airfryer for another 5 minutes
- Add the roasted vegetables to quinoa and stir.
- Cover and leave for 5 minutes, make sure quinoa is fully cooked.
Curried Ginger lentil and cauliflower soup
Serves 4 and has 49g of protein from red lentils.
½ jar Good Food For Good Organic Coconut Curry - $8.99
1 cup red lentil, rinsed and soaked for 10 minutes
1 Tsp Salt
4 cups water
2 Tsp chopped ginger
Cauliflower leaves and tender stems
Method:
This soup uses the cauliflower leaves and stems that we would normally throw away. Its rich in protein and flavour and takes no time to make.
- Airfry the cauliflower leaves and stems with a tsp of oil and ¼ tsp salt
- Add all ingredients to the instapot and pressure cook for 3 minutes, quick release after 10 minutes
- Blend till smooth and enjoy.
Hope you enjoy the recipes, please let me know if you want to see more of this style of blogs.