Eating well in summer does not have to cost much.
Fresh produce is at its cheapest, pantry staples go a long way, and simple combinations of affordable ingredients can produce food that is genuinely satisfying and full of flavor.
These twenty-five meals are that idea.
Meal 1: Garlic Butter Pasta with Cherry Tomatoes
Ingredients
- 1 lb spaghetti or any pasta you have on hand
- 2 cups cherry tomatoes, halved
- 5 cloves garlic, thinly sliced
- 4 tablespoons unsalted butter
- 3 tablespoons olive oil
- 1 teaspoon red pepper flakes
- Salt and black pepper to taste
- 1/2 cup reserved pasta cooking water
- Fresh basil for serving
- Freshly grated Parmesan for serving
Instructions
Bring a large pot of well-salted water to a boil and cook the pasta according to package directions until just al dente.
Before draining, scoop out about half a cup of the pasta water and keep it nearby.
While the pasta cooks, heat the butter and olive oil together in a large skillet over medium heat.
Add the sliced garlic and red pepper flakes and cook gently for about 2 minutes, stirring often, until the garlic turns pale golden.
Add the cherry tomatoes and cook for another 3 to 4 minutes, pressing a few down with the back of your spoon until they burst and release their juices into the pan.
Add the drained pasta and toss everything together.
Pour in the reserved pasta water a splash at a time and keep tossing until the sauce is glossy and coats every strand.
Season with salt and pepper, scatter fresh basil over the top, and serve with Parmesan.
Meal 2: Spicy Black Bean Rice Bowls
Ingredients
- 1 and 1/2 cups long grain white rice
- 2 cans black beans, 15 oz each, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
- 2 tablespoons olive oil
- 1 cup frozen corn, thawed
- 1 avocado, sliced
- 1 lime, cut into wedges
- Fresh cilantro for serving
- Hot sauce for serving
- Sour cream for serving
Instructions
Cook the rice according to package directions and keep it warm.
Heat the olive oil in a skillet over medium heat.
Add the drained black beans along with the cumin, chili powder, smoked paprika, garlic powder, salt, and pepper.
Stir well and cook for about 5 minutes until the beans are heated through and deeply seasoned.
Add the corn and stir it in for the last 2 minutes.
Divide the rice into bowls, spoon the seasoned beans and corn over the top, and add sliced avocado alongside.
Finish with a squeeze of lime, fresh cilantro, sour cream, and hot sauce.
Meal 3: Egg Fried Rice
Ingredients
- 3 cups cooked white rice, day-old rice works best
- 3 large eggs, lightly beaten
- 1 cup frozen peas and carrots, thawed
- 3 cloves garlic, minced
- 3 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon sesame oil
- 2 tablespoons neutral oil for the pan
- 3 green onions, sliced
- Salt and white pepper to taste
Instructions
Heat a large skillet or wok over the highest heat your stove produces.
Add the neutral oil and swirl to coat the surface.
Add the garlic and stir for about 20 seconds until fragrant, then push it to the side of the pan.
Pour the beaten eggs into the empty side of the pan and let them sit undisturbed for about 15 seconds before scrambling them gently.
Pull them off the heat while still slightly soft.
Add the rice to the pan, press it down with your spatula, and let it sit for about a minute so the bottom gets slightly crispy.
Toss everything together, add the peas and carrots, and stir to combine.
Pour in the soy sauce, oyster sauce, and sesame oil and toss continuously until every grain is coated and the whole pan is steaming and fragrant.
Scatter green onions over the top and serve hot.
Meal 4: Tomato and Lentil Soup
Ingredients
- 1 and 1/2 cups red lentils, rinsed well
- 1 can crushed tomatoes, 28 oz
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 4 cups vegetable or chicken broth
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and black pepper to taste
- Juice of half a lemon
- Fresh parsley for serving
- Crusty bread for serving
Instructions
Heat the olive oil in a large pot over medium heat.
Add the onion and carrots and cook for about 5 minutes until softened.
Add the garlic, cumin, smoked paprika, and turmeric and stir for a minute until the spices smell fragrant.
Add the lentils, crushed tomatoes, and broth.
Stir everything together and bring to a boil.
Reduce the heat, cover partially, and simmer for about 25 minutes until the lentils are soft and breaking down into the broth.
Add more water or broth if it gets too thick.
Squeeze in the lemon juice, taste, and adjust the seasoning.
Serve hot with fresh parsley and crusty bread.
Meal 5: Quesadillas with Black Beans and Cheese
Ingredients
- 8 large flour tortillas
- 1 can black beans, 15 oz, drained and rinsed
- 1 and 1/2 cups shredded cheddar or Monterey jack cheese
- 1/2 red bell pepper, finely diced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- Salt to taste
- 2 tablespoons olive oil or butter for the pan
- Sour cream and salsa for serving
Instructions
Mix the black beans, diced bell pepper, cumin, chili powder, and a pinch of salt together in a bowl.
Heat a large skillet over medium heat with a drizzle of oil or butter.
Lay one tortilla flat in the pan,
Sprinkle a layer of cheese over one half, and spoon some of the bean mixture on top of the cheese.
Fold the empty half over the filling and press down gently.
Cook for 2 to 3 minutes per side until golden and crisp, and the cheese is fully melted.
Repeat with the remaining tortillas.
Slice into wedges and serve with sour cream and salsa.
Meal 6: Zucchini and Corn Fritters
Ingredients
- 2 medium zucchini, grated
- 1 cup fresh or frozen corn kernels, thawed if frozen
- 2 large eggs
- 1/3 cup all-purpose flour
- 1/2 cup shredded cheddar cheese
- 2 green onions, finely sliced
- 1 clove garlic, minced
- Salt and black pepper to taste
- 3 tablespoons neutral oil for frying
- Sour cream and hot sauce for serving
Instructions
Place the grated zucchini in a clean kitchen towel and squeeze out as much moisture as possible.
This step is important because excess water will make the fritters fall apart in the pan.
In a large bowl, combine the squeezed zucchini, corn, eggs, flour, cheddar, green onions, garlic, salt, and pepper.
Mix until everything is evenly incorporated into a thick batter.
Heat the oil in a large skillet over medium-high heat.
Drop heaping spoonfuls of the batter into the pan and flatten them slightly with the back of your spoon.
Cook for about 3 minutes per side until deep golden and cooked through.
Work in batches and do not overcrowd the pan.
Serve warm with sour cream and hot sauce.
Meal 7: Peanut Butter Noodles with Cucumber
Ingredients
- 10 oz spaghetti or any noodle you have
- 1/3 cup creamy peanut butter
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 teaspoon sriracha or chili garlic sauce
- 2 cloves garlic, grated
- 1 teaspoon fresh ginger, grated
- 3 to 4 tablespoons warm water to thin the sauce
- 2 Persian cucumbers, thinly sliced
- 3 green onions, sliced
- 2 tablespoons toasted sesame seeds
- Fresh cilantro for serving
Instructions
Cook the noodles in well-salted boiling water according to package directions.
Drain and rinse briefly under cool water.
Whisk together the peanut butter, soy sauce, rice vinegar, sesame oil, honey, sriracha, garlic, and ginger in a large bowl.
Add the warm water one tablespoon at a time and whisk until the sauce is smooth and pourable.
Taste and adjust with more soy sauce, vinegar, or sriracha as needed.
Add the drained noodles to the bowl and toss until every strand is coated.
Add the cucumbers and most of the green onions and toss again.
Divide into bowls and top with the remaining green onions, sesame seeds, and fresh cilantro.
Meal 8: Shakshuka
Ingredients
- 6 large eggs
- 1 can crushed tomatoes, 28 oz
- 1 small yellow onion, diced
- 4 cloves garlic, minced
- 1 red bell pepper, diced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon red pepper flakes
- 1 teaspoon sugar
- Salt and black pepper to taste
- Fresh parsley or cilantro for serving
- Crusty bread or pita for serving
Instructions
Heat the olive oil in a large wide skillet over medium heat.
Add the onion and bell pepper and cook for about 5 minutes until softened.
Add the garlic, cumin, smoked paprika, and red pepper flakes and stir for a minute until fragrant.
Pour in the crushed tomatoes and add the sugar, salt, and pepper.
Stir everything together and let the sauce simmer for about 8 minutes until it thickens slightly and the flavors come together.
Use the back of a spoon to create six small wells in the sauce.
Crack one egg into each well.
Cover the pan with a lid and cook for 5 to 7 minutes until the whites are fully set but the yolks are still soft and runny.
Scatter fresh herbs over the top and serve directly from the pan with plenty of bread or pita for scooping.
Meal 9: Chickpea and Spinach Curry
Ingredients
- 2 cans chickpeas, 15 oz each, drained and rinsed
- 3 cups fresh baby spinach
- 1 can crushed tomatoes, 14 oz
- 1 can full-fat coconut milk, 14 oz
- 1 small yellow onion, diced
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons olive oil
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- Salt to taste
- Cooked basmati rice and warm naan for serving
- Fresh cilantro for garnish
Instructions
Heat the olive oil in a large pot or deep skillet over medium heat.
Add the onion and cook for about 4 minutes until softened.
Add the garlic, ginger, curry powder, cumin, and turmeric and stir for about a minute until the spices are fragrant and toasted.
Add the chickpeas, crushed tomatoes, and coconut milk.
Stir well and bring to a gentle simmer.
Cook for about 12 minutes until the sauce has thickened and the chickpeas have absorbed some of the flavor.
Add the spinach and stir until it wilts completely.
Taste and adjust salt.
Serve over basmati rice with warm naan and fresh cilantro.
Meal 10: Grilled Cheese and Tomato Soup
Ingredients
For the soup:
- 2 cans crushed tomatoes, 28 oz each
- 1 small yellow onion, diced
- 4 cloves garlic, minced
- 2 cups vegetable or chicken broth
- 2 tablespoons olive oil
- 1 teaspoon dried basil
- 1 teaspoon sugar
- Salt and black pepper to taste
- 1/3 cup heavy cream, optional
For the grilled cheese:
- 8 slices sturdy sandwich bread
- 2 cups shredded sharp cheddar cheese
- 4 tablespoons unsalted butter, softened
Instructions
Heat the olive oil in a pot over medium heat.
Add the onion and cook for about 4 minutes until soft.
Add the garlic and dried basil and stir for a minute.
Pour in the crushed tomatoes and broth, add the sugar, salt, and pepper, and stir to combine.
Simmer for 15 minutes, then blend until smooth using an immersion blender or a regular blender in batches.
Stir in the cream if using, taste, and adjust seasoning.
While the soup simmers, make the grilled cheese.
Butter one side of each slice of bread.
Place four slices butter-side down in a skillet over medium heat.
Pile a generous amount of shredded cheddar onto each slice, top with the remaining bread slices butter-side up, and cook for about 3 minutes per side until deep golden and the cheese is completely melted.
Serve the grilled cheese alongside the hot soup for dipping.
Meal 11: Baked Potato Bar
Ingredients
- 6 large russet potatoes, scrubbed clean
- 2 tablespoons olive oil
- Salt to taste
Toppings:
- 1 cup shredded cheddar cheese
- 1 cup sour cream
- 4 strips of bacon, cooked and crumbled, optional
- 3 green onions, sliced
- 1 can black beans, 15 oz, warmed
- 1 cup broccoli florets, steamed
- Hot sauce for serving
Instructions
Preheat the oven to 400 degrees.
Pierce each potato several times all over with a fork.
Rub them with olive oil and season generously with salt.
Place directly on the oven rack and bake for 50 to 60 minutes until the skin is crisp and a fork slides into the center without any resistance.
While the potatoes bake, prepare all your toppings and set them out in small bowls on the table.
When the potatoes are done, slice them open,
Fluff the inside with a fork, and let everyone load their own with whatever toppings they want.
A potato bar is one of the most affordable and crowd-pleasing dinners you can put together for a family.
Meal 12: Tuna Pasta Salad
Ingredients
- 12 oz rotini or penne pasta
- 2 cans tuna, 5 oz each, drained well
- 1 cup frozen peas, thawed
- 3 stalks celery, diced
- 1/4 red onion, finely diced
- 1/2 cup mayonnaise
- 2 tablespoons Dijon mustard
- 2 tablespoons lemon juice
- Salt and black pepper to taste
- Fresh parsley for serving
Instructions
Cook the pasta in well-salted boiling water until al dente.
Drain and rinse under cold water to cool it down completely.
In a large bowl, whisk together the mayonnaise, Dijon mustard, lemon juice, salt, and pepper to make the dressing.
Add the cooled pasta, drained tuna, peas, celery, and red onion.
Toss everything together until evenly coated in the dressing.
Taste and adjust seasoning.
Scatter fresh parsley over the top and serve chilled or at room temperature.
Meal 13: Sheet Pan Chicken Thighs with Vegetables
Ingredients
- 6 bone-in skin-on chicken thighs
- 2 medium zucchini, sliced into half moons
- 2 cups cherry tomatoes
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 4 tablespoons olive oil, divided
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- Fresh parsley for serving
- Lemon wedges for serving
Instructions
Preheat the oven to 425 degrees and line a large baking sheet with foil.
Toss the vegetables with two tablespoons of olive oil, salt, pepper, and half the garlic powder and oregano.
Spread them across the baking sheet.
Rub the chicken thighs with the remaining two tablespoons of olive oil, garlic powder, smoked paprika, and oregano and season generously with salt and pepper.
Place the chicken skin-side up on top of the vegetables.
Roast for 35 to 40 minutes until the chicken skin is deep golden and crispy and the vegetables are tender with charred edges.
The chicken is done when the juices run clear when you pierce the thickest part.
Serve with fresh parsley and lemon wedges.
Meal 14: Vegetable Fried Noodles
Ingredients
- 10 oz lo mein noodles or spaghetti
- 2 cups shredded cabbage
- 1 medium carrot, cut into matchsticks
- 1 red bell pepper, thinly sliced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 3 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon sesame oil
- 2 tablespoons neutral oil for the pan
- 3 green onions, sliced
- 2 large eggs, lightly beaten
- Toasted sesame seeds for garnish
Instructions
Cook the noodles according to package directions.
Drain and rinse under cool water.
Toss with a drizzle of sesame oil to prevent sticking and set aside.
Heat the neutral oil in a large skillet or wok over high heat.
Add the garlic and ginger and stir for 20 seconds.
Add the cabbage, carrot, and bell pepper and stir-fry for about 3 minutes until just tender but still with some bite.
Push everything to the side, pour in the beaten eggs, and scramble them until just cooked.
Add the noodles to the pan and pour the soy sauce and oyster sauce over everything.
Toss vigorously until the noodles are coated and heated through.
Scatter green onions and sesame seeds over the top and serve immediately.
Meal 15: Rice and Bean Burritos
Ingredients
- 6 large flour tortillas
- 1 and 1/2 cups cooked white rice
- 1 can black beans, 15 oz, drained and rinsed
- 1 cup shredded cheddar or
- Monterey jack cheese
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt to taste
- 1 tablespoon olive oil
- 1 cup shredded lettuce
- 1 avocado, sliced or mashed
- Sour cream and salsa for serving
- Hot sauce for serving
Instructions
Heat the olive oil in a skillet over medium heat.
Add the black beans, cumin, chili powder, and salt.
Stir and cook for about 4 minutes until the beans are heated through and well seasoned.
Lightly mash about a third of them with the back of your spoon.
Warm the tortillas in a dry skillet or directly over a gas flame until soft and pliable.
Lay each tortilla flat and layer rice, beans, and shredded cheese down the center.
Add shredded lettuce and avocado.
Fold in the sides and roll tightly from the bottom up.
Serve with sour cream, salsa, and hot sauce.
Meal 16: Tomato Basil Bruschetta Pasta
Ingredients
- 12 oz spaghetti or linguine
- 4 large ripe tomatoes, diced
- 4 cloves garlic, minced and divided
- 1/3 cup fresh basil leaves, torn
- 3 tablespoons olive oil, plus extra for drizzling
- 1 tablespoon balsamic vinegar
- Salt and black pepper to taste
- 1/2 cup reserved pasta cooking water
- Freshly grated Parmesan for serving
Instructions
Combine the diced tomatoes, half the minced garlic, torn basil, olive oil, balsamic vinegar, salt, and pepper in a large bowl.
Toss well and let it sit at room temperature while you cook the pasta so the tomatoes release their juices and everything melds together.
Cook the pasta in well-salted boiling water until al dente.
Reserve half a cup of the pasta water before draining.
Heat a small drizzle of olive oil in the empty pasta pot over medium heat and add the remaining garlic.
Stir for 30 seconds until fragrant.
Add the hot drained pasta to the tomato mixture and toss vigorously.
Add splashes of the pasta water as you toss until the tomato juices and pasta water come together into a light, glossy sauce that coats every strand.
Taste and adjust salt.
Serve with Parmesan and an extra drizzle of olive oil.
Meal 17: Crispy Smashed Potatoes with Fried Eggs
Ingredients
- 1 and 1/2 lbs small baby potatoes
- 3 tablespoons olive oil
- Salt and black pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 4 large eggs
- 2 tablespoons of butter for frying the eggs
- Fresh chives or parsley for serving
- Hot sauce for serving
- Sour cream for serving
Instructions
Bring a large pot of salted water to a boil.
Add the potatoes and cook for about 15 minutes until completely tender when pierced with a fork.
Drain and let them sit for a few minutes to dry out slightly.
Preheat the oven to 425 degrees.
Drizzle olive oil across a large baking sheet.
Place the cooked potatoes on the sheet and use the bottom of a glass or a fork to smash each one down to about half an inch thick.
Drizzle more olive oil over the top, season with salt, pepper, garlic powder, and smoked paprika, and roast for 20 to 25 minutes until the edges are deeply crispy and golden.
While the potatoes finish roasting, fry the eggs in butter over medium heat to your liking.
Serve the crispy potatoes topped with a fried egg, fresh herbs, sour cream, and hot sauce.
Meal 18: Summer Vegetable Soup
Ingredients
- 2 medium zucchini, diced
- 2 ears of corn, kernels cut off, or 1
- cup frozen corn
- 1 can diced tomatoes, 14 oz
- 1 can white beans, 15 oz, drained and rinsed
- 4 cups vegetable broth
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- Salt and black pepper to taste
- Fresh basil for serving
- Crusty bread for serving
- Parmesan for serving
Instructions
Heat the olive oil in a large pot over medium heat.
Add the onion and cook for about 4 minutes until soft.
Add the garlic, thyme, and dried basil and stir for a minute until fragrant.
Put the zucchini, corn, diced tomatoes, white beans, and broth.
Stir everything together and bring to a boil.
Reduce the heat and simmer for about 15 minutes until the zucchini is tender and the flavors have come together.
Taste and adjust seasoning.
Serve hot with fresh basil, crusty bread, and a generous amount of Parmesan grated over the top.
Meal 19: Spicy Sausage and Pepper Rice Bowl
Ingredients
- 2 cups cooked white rice
- 3 smoked sausage links or kielbasa, sliced into rounds
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 small yellow onion, sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon red pepper flakes
- Salt and black pepper to taste
- Fresh parsley for serving
- Hot sauce for serving
Instructions
Heat the olive oil in a large skillet over medium-high heat.
Add the sliced sausage and cook for about 3 to 4 minutes until browned on both sides. Remove and set aside.
In the same pan, add the sliced peppers and onion.
Cook for about 5 minutes, stirring occasionally, until they soften and take on a little char at the edges.
Add the garlic, smoked paprika, and red pepper flakes and stir for a minute.
Return the sausage to the pan and toss everything together.
Season with salt and pepper.
Serve over rice with fresh parsley and hot sauce.
Meal 20: Tuna and White Bean Salad
Ingredients
- 2 cans tuna, 5 oz each, drained well
- 1 can white cannellini beans, 15 oz, drained and rinsed
- 1/2 red onion, thinly sliced
- 3 stalks of celery, sliced
- 1/4 cup fresh parsley, roughly chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
- Crusty bread or butter lettuce for serving
Instructions
Whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper in a large bowl to make the dressing.
Add the drained tuna, white beans, red onion, celery, and parsley.
Toss gently so the tuna stays in chunky pieces rather than breaking down completely.
Taste and adjust seasoning with more lemon or salt as needed.
Serve on top of crusty bread or in butter lettuce cups.
Meal 21: Corn and Black Bean Tacos
Ingredients
- 8 small corn tortillas
- 1 can black beans, 15 oz, drained and rinsed
- 1 cup frozen corn, thawed
- 1/2 red onion, finely diced
- 1 jalapeño, finely diced, optional
- Juice of 2 limes
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt to taste
- 1 avocado, sliced
- Fresh cilantro for serving
- Hot sauce for serving
- Sour cream for serving
Instructions
Heat the olive oil in a skillet over medium heat.
Add the black beans, corn, cumin, chili powder, and salt.
Cook for about 5 minutes, stirring occasionally, until everything is heated through and well seasoned.
Stir in the red onion, jalapeño if using, and lime juice and cook for another minute.
Warm the tortillas in a dry skillet or over an open flame.
Fill each one with the bean and corn mixture and top with sliced avocado, fresh cilantro, sour cream, and hot sauce.
Meal 22: Pasta e Fagioli
Ingredients
- 1 can white cannellini beans, 15 oz, drained and rinsed
- 1 can diced tomatoes, 14 oz
- 8 oz ditalini or any small pasta
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 2 stalks celery, diced
- 1 medium carrot, diced
- 4 cups chicken or vegetable broth
- 3 tablespoons olive oil
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- Salt and black pepper to taste
- Freshly grated Parmesan for serving
- Extra olive oil for drizzling
Instructions
Heat the olive oil in a large pot over medium heat.
Add the onion, celery, and carrot, and cook for about 5 minutes until softened.
Put the garlic, rosemary, and thyme in the pot and stir for a minute.
Add the white beans, diced tomatoes, and broth.
Bring to a boil, then reduce the heat and simmer for 10 minutes.
Use the back of a spoon to press about a quarter of the beans against the side of the pot to thicken the broth naturally.
Add the pasta and cook for the time indicated on the package, stirring occasionally, until tender.
The soup will thicken as the pasta absorbs the broth.
Add a splash more broth or water if it gets too thick for your liking.
Taste and adjust seasoning.
Serve with Parmesan grated generously over the top and a drizzle of good olive oil.
Meal 23: Baked Eggs in Tomato Sauce
Ingredients
- 6 large eggs
- 1 can crushed tomatoes, 28 oz
- 1 small yellow onion, diced
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- Salt and black pepper to taste
- Fresh parsley or basil for serving
- Crusty bread for serving
- Crumbled feta for serving, optional
Instructions
Preheat the oven to 375 degrees.
Heat the olive oil in a large oven-safe skillet over medium heat.
Add the onion and cook for about 4 minutes until soft.
Add the garlic, smoked paprika, oregano, and red pepper flakes and stir for a minute.
Pour in the crushed tomatoes, season with salt and pepper, and simmer for about 8 minutes until the sauce thickens slightly.
Use a spoon to create six wells in the sauce.
Crack one egg into each well and season the eggs lightly with salt and pepper.
Transfer the skillet to the oven and bake for 8 to 10 minutes until the whites are just set and the yolks are still soft.
Scatter fresh herbs and crumbled feta over the top if using.
Serve directly from the skillet with plenty of bread.
Meal 24: Cold Sesame Cucumber Noodles
Ingredients
- 10 oz soba noodles or spaghetti
- 3 Persian cucumbers, thinly sliced
- 3 green onions, thinly sliced
- 1/4 cup tahini or peanut butter
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 clove garlic, grated
- 1 teaspoon fresh ginger, grated
- 3 to 4 tablespoons warm water to thin the dressing
- 2 tablespoons toasted sesame seeds
- Red pepper flakes for serving
Instructions
Cook the noodles according to package directions.
Drain and rinse thoroughly under cold water until the noodles are completely cooled.
This dish is meant to be eaten cold or at room temperature, so make sure they are not warm when you dress them.
Whisk together the tahini, soy sauce, rice vinegar, sesame oil, honey, garlic, and ginger in a large bowl.
Add the warm water gradually, whisking between each addition, until the dressing is smooth and pourable.
Taste and adjust seasoning.
Add the cooled noodles and toss to coat every strand.
Add the cucumbers and most of the green onions and toss again.
Divide into bowls and top with remaining green onions, sesame seeds, and red pepper flakes.
Serve cold.
Meal 25: One-Pan Garlic Herb Rice with Fried Egg
Ingredients
- 1 and 1/2 cups long-grain white rice
- 3 cups chicken or vegetable broth
- 4 cloves garlic, minced
- 2 tablespoons butter
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- Salt and black pepper to taste
- 4 large eggs
- Extra butter for frying the eggs
- Fresh parsley for serving
- Hot sauce for serving
Instructions
Melt the butter and olive oil together in a large skillet over medium heat.
Add the garlic and stir for about a minute until fragrant and pale golden.
Add the rice and stir it around in the butter and garlic for about a minute until the grains are lightly toasted.
Add the broth, thyme, parsley, salt, and pepper, and stir to combine.
Bring to a boil, then reduce the heat to low, cover tightly with a lid, and cook for 18 minutes until all the liquid is absorbed and the rice is fluffy and tender.
Remove from heat and let it sit covered for 5 minutes.
While the rice rests, fry the eggs in butter over medium heat to your preferred doneness.
Fluff the rice with a fork and divide it into bowls or plates.
Top each serving with a fried egg, a scatter of fresh parsley, and hot sauce.
Tips for Eating Well on a Budget This Summer
Summer produce is at its most affordable between June and September,
This makes it the best time of year to build meals around what is fresh and in season.
Zucchini, tomatoes, corn, bell peppers, cucumbers, and fresh herbs are all at their cheapest and most flavorful during these months.
Building your meals around whatever is on sale or in abundance at the market is the single most effective way to keep food costs low without sacrificing quality.
Pantry staples do the heavy lifting in budget cooking.
A well-stocked pantry of canned beans, canned tomatoes, dried pasta, rice, olive oil, soy sauce, and a solid set of spices means you can pull together a complete and satisfying meal from very little.
Many of the best budget meals on this list cost almost nothing beyond what is already sitting in the cupboard.
Eggs are one of the most versatile and affordable proteins you can cook with.
They work at every meal, take under 10 minutes to prepare in any form, and pair with almost anything.
Getting comfortable cooking eggs well, whether fried, scrambled, poached, or baked into a sauce, gives you a reliable base for dozens of cheap and satisfying meals.
Cooking large batches of rice, pasta, or lentils at the start of the week saves both time and money.
Having those bases already cooked and sitting in the refrigerator means a meal is never more than a few minutes away from being on the table.
Fresh herbs make an enormous difference in the final flavor of simple, affordable food.
A small bunch of parsley, cilantro, or basil costs very little and can completely transform a basic bowl of pasta, rice, or beans into something that tastes fresh and considered rather than plain and cheap.
Ingredient Swaps Worth Knowing
Any canned bean works interchangeably across every recipe on this list.
Black beans, white beans, kidney beans, and chickpeas can all stand in for each other depending on what you have or what is cheapest at your store.
Soba noodles in the cold sesame bowl can be replaced with spaghetti or any thin noodle.
Tahini and peanut butter are fully interchangeable in any dressing or sauce that calls for either.
Fresh tomatoes and canned tomatoes can be substituted for each other in most of these recipes with slightly different but equally good results.
Any sturdy leafy green, including kale, Swiss chard, or cabbage, can replace spinach wherever it appears.
Chicken thighs can replace chicken breasts in any recipe and will generally produce a juicier result at a lower cost per pound.
Storage Tips
Most of these meals store well in airtight containers in the refrigerator for up to four days.
Soups, stews, curries, and bean-based dishes all taste noticeably better the following day once the flavors have had time to develop.
Cold noodle dishes like the sesame cucumber noodles and the peanut butter noodles keep for two days, but the sauce thickens as it sits.
So, add a splash of warm water and toss again before eating.
Rice dishes reheat well with a small splash of water in a covered pan over medium heat or in the microwave covered with a damp paper towel.
Fritters and smashed potatoes are best eaten fresh, but can be revived by reheating them in a hot oven at 400 degrees for about 10 minutes to crisp them back up.
Tuna salads keep well for up to three days and are best eaten straight from the refrigerator.