r/EatCheapAndHealthy • u/Fun_Beginning_5336 • 2d ago
No rice no pasta no potatoes and Vegetarian
I know this sounds incredibly picky and it sort of is. I cook for myself and my grandmother who won't eat rice and can't eat potatoes. I'm a vegetarian for medical reasons and I'm trying to find foods we can both eat without just eating pasta twice a day 7 days a week but it's really hard. If anyone has any ideas please please send them my way
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u/Alien_Superstar217 2d ago
Dense bean salads - great in plant protein, veggies, fiber, and can be made differently all the time!
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u/AdditionalInitial 17h ago
I was gonna say this exactly. Plus they can be prepped ahead of time to save yourself time!
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u/Alien_Superstar217 14h ago
Share your favorite dense bean salad recipe below and I will too!!!! Mines Greek style
- garbanzos
- cannellinis
- cherry tomatoes
- artichoke hearts
- feta cheese
- cucumber
- dill
- lemon juice
- olive oil
- salt and pep
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u/National_Ad_682 14h ago
What is the difference between a bean salad and a dense bean salad? Is it just a trend in name?
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u/Alien_Superstar217 14h ago
Honestly probably just a trend in naming. Dense bean salads may be a little bit more robust in other nutrients by adding herbs and other veggies but having never had a normal bean salad, who's to say?
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u/Practical_Problem344 2d ago
How about other grains like quinoa, barley, or farro?
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2d ago
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u/i_isnt_real 2d ago
Do you mean quinoa isn't a grain? (Pretty sure it's technically a seed.)
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2d ago
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u/i_isnt_real 2d ago
Okay, I'll bite. Could you elaborate? Why do you think it doesn't exist?
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2d ago
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u/Wooden-Helicopter- 2d ago
I've eaten it and cooked with it.
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u/i_isnt_real 2d ago
Same. Not often because I don't love it outside the occasional quinoa black bean burger, but it's not hard to find.
Also... things exist that you, personally, haven't encountered. Like, I've never seen a yen coin in person, but I have no doubt they exist.
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u/RememberTooSmile 2d ago
This sounds extremely interesting, I've heard of black bean burgers but didn't know they had quinoa in them. Do they all have them, or is this a specific type?
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u/i_isnt_real 2d ago
It's a specific variant. The last (frozen) ones I got were from Aldi and were a "Southwest" flavor. They were quite good, though it's been a while since I've been to an Aldi, so not sure if it's still in stock there. I'm sure there are recipes around the internet for something similar.
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u/Intelligent-Fuel-641 2d ago
Same, and I have some in my cupboard that is most definitely real. Tricolor.
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2d ago
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u/SaintAnyanka 2d ago
That three people said - on Reddit - that they’ve actually seen and cooked with quinoa is what made you change your mind? The fact that thousands of recipes include it as an ingredient and Google certainly tells you quinoa exists wasn’t enough to convince you? Masterful. Just masterful.
Also, if you don’t find it around the rice, look around where the lentils are.
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u/emiking 2d ago
It's wild to just boldly declare something isn't real because you haven't seen it before. Do you think everything that you haven't personally seen isn't real?
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u/Thisisntalderaan 2d ago
To be fair, I actually support this type of perspective.... Haha. It's kinda refreshing.
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u/emiking 2d ago
Questioning everything is fine. Stating something isn't real that you can easily look up is kinda crazy behaviour.
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u/SaintAnyanka 2d ago
Also, changing your mind after three anonymous people on Reddit tells you otherwise is wild.
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u/BirdLawOnly 2d ago
Quinoa will be near the rice. I make it as a meal prep side dish weekly. One cup makes a lot.
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u/Mysterious_Safe4370 2d ago
Beans on toast, toad in the hole, pancakes, omelette, savoury pies, soups with bread or crackers, pizza, stew and dumpling, sweet potato
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u/spf_3000 2d ago
Corn tortillas, flour tortillas.
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u/i_isnt_real 2d ago
As an alternative to tortillas, there are recipes out there for a flatbread made pretty much entirely out of red lentils. Can't recommend any specific recipes at the moment as I haven't gotten around to testing any of them yet, but could be a good, high-protein option to look into.
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u/Fun_Beginning_5336 2d ago
She's also allergic to corn
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u/spf_3000 2d ago
If she eats pasta then flour is fine?
Flour based things like tortillas and bread can be acceptable substitutions for starchy items like potato and rice.
Make sure you add all allergies to the main text in the post, you’ll receive better suggestions. Good luck.
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u/enbyrats 2d ago
I think OP said they already make a lot of pasta and are looking for alternatives.
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u/Angharadis 2d ago
If you have the Siete brand stuff where you are you might want to check them out - they’re designed for food allergies and I think their tortillas might be an option for you. (This might violate the “cheap” part of this sub).
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u/Kahnza 2d ago
Is she actually, or did she just tell you that? Because SO MANY things contain corn.
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u/Fun_Beginning_5336 2d ago
She's minorly allergic and can tolerate trace amounts in things but not as a main ingredient
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u/hespera18 2d ago
Why can't she eat potatoes? What doesn't she like about rice?
I second beans as a cheap, healthy carb source. Lentils are especially versatile, but you can use many different kinds of beans in salads and soups and blended into things or as a hummus/spread/refried version for a dip or on toast. Chili is also delicious.
Nothing here says no wheat, so bread and tortillas are still an option. Sandwiches and burritos are versatile. Cereal, too.
You can also use alternative (not wheat/pasta) noodles if you like, such as buckwheat, rice noodle (if your grandma doesn't mind rice noodles), or the newer bean-base protein pastas. Those don't have to be used as Italian-style pasta, but for stir fries or in soups as well.
There are also other grains, but I'm not sure if your grandma will tolerate them if rice is a texture thing: quinoa, pearled barley, bulgur, farro, amaranth. Polenta and grits are a nice texture change, and I like both with cheese. I also enjoy savory oatmeal, but that might be a bit exotic.
You can do other roasted root veggies like sweet potatoes/yams (I'm pretty sure they're different enough from white potatoes if it's a nutritional issue), turnips, carrots, rutabagas, or parsnips.
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u/Fun_Beginning_5336 2d ago
She's minorly allergic to Potatoes and I think the rice thing is a texture thing. She says it gets stuck in her throatv
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u/hespera18 2d ago
I see. So the small grains maybe aren't a good idea, unless it's more specifically glutinous rice that causes the problem?
It looks like sweet potatoes and yams should be ok because they are not related to white/Irish potatoes
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u/astroturfskirt 18h ago
sweet potatoes are a different family than regular potatoes- perhaps ya’ll can experiment with those? there are at least 3 varieties i can think of that can help fill out your menu.
tacos made w/ lentils & TVP or toasted walnuts are awesome.
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u/CrabbyAtBest 2d ago
Zucchini noodles and spaghetti squash are good meal bases to replace pasta with.
Can your grandmother eat sweet potatoes since they're not technically a potato? If so, black bean and sweet potato make good taco/burrito filling.
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u/jwoolman 1d ago edited 1d ago
Have you tried millet? It's as easy to cook as white rice but unrelated.
Also wild rice is a different species from regular rice and often people allergic to rice can eat it. If she is very sensitive, will have to find sources that are not contaminated with regular rice grown nearby.
Quinoa is high protein if she can eat it.
Also 100% buckwheat flat noodles are available - Eden Foods makes one, they call it buckwheat soba noodles.
Barley?
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u/turtle0turtle 2d ago
What about plantains? Also, nothing wrong with bread being your main starch.
For a couple of meal ideas:
- Cuban black beans with plantains instead of rice
- Shashushka or vavishka with sourdough to dip
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u/GildedTofu 2d ago
Quinoa is a good substitute for rice, and is also a good source of protein. It should be rinsed well before cooking to remove a bitter flavor, though some people may be more sensitive to it than others.
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u/SufficientPath666 2d ago edited 2d ago
Assuming she can eat bread— French onion soup with sourdough toast or gluten-free toast, if that’s what she needs (Trader Joe’s makes a frozen French onion soup that’s vegetarian), eggs with toast and mild taco sauce, tomato soup with toast, bruschetta sauce & balsamic glaze on top of toast and lentil burrito bowls (canned lentils, diced tomatoes, shredded cheese, shredded lettuce, sour cream, cooked peppers & onions, etc)
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u/naturalbornunicorn 2d ago
Have you ever made your own pizza? It's surprisingly affordable and I don't think it has to be unhealthy. You can certainly do a veggie pizza and use whatever % fat of mozzarella meets your personal goals.
Exercise4CheatMeals on YouTube has a pan pizza meal prep video where he uses Vital Wheat Gluten (which I get from Amazon) to make a high-protein dough in a food processor (though it can be done by hand, just easier with the tool). It's my favorite pizza dough recipe.
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u/Boudica2023 2d ago
I’m a vegetarian and I am a Personal Chef as well.
Soups are great as you can incorporate everything into them.
Soup suggestions:
Creamy Cauliflower and garlic Vegetable Pot sticker Minestrone Split pea made with veggie stock Thai coconut curry (can be made mild) Creamy Asparagus Tomato w/ roasted garlic and fresh basil Butternut squash Creamy Broccoli and cheddar
For main dishes:
Veggie enchiladas with flour tortillas (green sauce not red)
Penne pasta with Pesto, peas and Mascarpone cheese
Eggplant Parmesan
Fried tofu stir fry
Greek Frittata with spinach, feta, tomatoes and olives - I serve this with a Hollandaise sauce
Veggie curry with butter chicken sauce (no chicken in the sauce but traditionally served with chicken. Tofu is a good substitute)
Sauteed veggie wraps (flour tortillas)
Veggie egg foo young w/gravy
Stuffed bell peppers
Spanikopita (spinach, onion and feta pastry bake)
That’s a start. If you want to try any of these, let me know and I’ll send you the recipe.
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u/alwayslate187 1d ago
If swallowing the rice is the difficult part, I wonder whether rice or other grains would be okay in a soup?
https://www.foodandspice.com/2007/07/spicy-millet-vegetable-soup.html
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u/foxontherox 1d ago
Roasted veggies are always good. Pretty much every vegetable can be made tastier by seasoning and roasting.
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u/jwoolman 1d ago
You might try the tremendous array of non-wheat pastas today for variety. Cybele makes a really good lentil pasta, each type is made from either red or green lentils and a couple of veg. There are others to try as well. Just make sure corn isn't in the blend if she's allergic.
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u/Redditor2684 1d ago
Salads with legumes. Tofu or chickpea salad (similar idea as chicken salad), edamame, baked tofu, etc.
Bean chili with textured vegetable protein
Quesadillas or enchiladas
Eggs-frittata, quiche, scrambled, etc
Bread-toast, sandwiches, etc
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u/Few-Explanation-4699 1d ago
Have you tried legume pastas.
I'm reducing my carbs for medical reasons.
My supermarket has various legume pasters made from things like chick peas and red lentals. Lots of different shapes too.
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u/manzanilli 2d ago
Sweet potato and red lentil dahl is my go-to when cooking for my mother who has similar dietary restrictions.
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u/Fiaran 1d ago
Maybe try spaetzle? It's an egg fresh noodle that you mix up and cut into boiling water. It's a bit different.
Couscous is made of semolina wheat but makes a good rice replacement.
There's an african side dish called fufu, like mashed potatoes, but it's made from Bisquick (aka wheat flour with some leavening.)
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u/rainbowkey 1d ago
Grilled cheese. Upgrade to a Monte Cristo, which is basically savoury French toast. You could add some cooked veggies in there with the cheese too.
Mushroom cream gravy on toast or biscuits. Or vegetarian chili.
Cheese, mushroom, and veggie pizza. Use premade crusts or even flour tortillas.
Use TVP to make taco "meat" for tacos, burritos, quesadillas, etc...
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u/zelenisok 1d ago
Breakfast: 4-5 eggs with some bread, 1$ breakfast, 18 count large egg pack in Walmart is 4$.
Lunch: can of beans, half a can of mixed veggies, some bread - lunch for 1.5$ that is no prep, rich in protein, fiber, vitamins and minerals. Buy the cans at Walmart, Great Value brand, 0.9$ for can of beans, can of veggies is also 0.9$, theres differnt kinds of both so you can switch throughout days.
Dinner: repeat lunch.
Snack: PB&J: a 0.5$ snack. Loaf of bread is 1.5$. A 40oz jar of PB is 3.6$. A 30oz jar of jelly is 2.9$ for grape or 3.9$ if it's strawberry.
A complete multivitamin multimineral is 9.7$ for 220 tablets, have one with breakfast. Non-fish EPA DHA omega 3 is around 12$ for 60 capsules.
A day of food for 5-6$.
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u/jwoolman 1d ago
Also portions can be frozen so don't have to eat the same thing twice in a day.
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u/zelenisok 1d ago
No need to freeze anything, cans can be kept withour refrigerating them, you open a can of beans - you eat it, and the opened can of mixed veggies sits from lunch to dinner and then its done too.
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u/jwoolman 1d ago
A can of beans is three servings for me....
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u/zelenisok 1d ago
Unless you're really small, you should eat the entire can for lunch, with a bit of veggies and like a slice or two of bread. The entire can has like 25g of protein, barely enough for one nutritiois meal.
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u/allworkjack 1d ago
Grains! I recently rediscovered black beans, lentils, chickpeas, red beans... They are very versatile, if I'm feeling lazy I will just throw them on the pan with some oil and some aromatics (garlic, onions...) and side them with whatever I have at hand (usually frozen veggies). Lentil pasta is great for when I feel like having a plate of pasta but want to make it a bit more nutritious.
This might be useless advice because I know some households are very strict with how the food looks like for each meal, but something that helped me plan my meals better was having a small assortment of quick breakfast foods (oats, milk, cereal, frozen fruits, coffee, chia seeds...) and random assortment of neutral foods (eggs, quinoa, frozen pieces of bread, frozen veggies...). I always plan dinner but everything else I just wing it with the stuff I have.
That way I don't strive too far from ingredients I know, don't have to plan anything but dinner, and is kind of exciting to look forward to it on the days I plan something special and I save a lot of money by not just accumulating ingredients and figuring it out later.
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u/chicklette 23h ago
The smitten kitchen website has a ton of vegetarian recipes that are not all starch based.
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u/smithyleee 23h ago
Creamy corn grits topped with cheese and diced tomatoes.
Frittata- it’s a crustless type of quiche, which you can make with any vegetable, cheeses or meat (for non-vegetarians). This food is a great way to use leftover vegetables!
Soups: broccoli cheese; lemony carrot and cauliflower soup; minestrone; tomato soup; vegetarian chili.
Quesadillas, grilled cheeses (can be made with many different cheeses and add in ingredients: white cheese and banana peppers; mild cheese and raspberry jam, etc…); tomato and mayonnaise sandwich- best with fully ripened tomato; avocado and lettuce/tomato sandwich; a hot egg and cheese sandwich.
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u/heyitsvonage 22h ago
Have you ever been to Cava?
I’m thinking something similar to that menu minus the meat and rice. So mediterranean veggies and chickpeas and things like that with lots of spices?
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u/Fabulous_Aside_4494 22h ago
Quinoa, polenta, lentils and beans, Avocado, what about sweet potatoes? I make a lentil/sweet potato chili that is great. What about Falafel? I love Falafel fried like a patty and served with yogurt dill sauce in a pita pocket? Coos coos is also very good.
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u/GenericMelon 2d ago
Beans and legumes are going to be your friend. Vegetarian chili, different types of vegetable soups fortified with beans/legumes, baked or fried tofu added to curries. Instead of rice, you can have bread or naan on the side. If you can have cheese, haloumi and paneer are nice, but can be pricy. If you can have eggs, that's also a good source of protein.
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u/Nymeria2018 2d ago
Beans all the way!! So many varieties and they take on spices so so well. And provide lots of protein, fibre etc.
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u/mariambc 2d ago
Vegetables and bean or lentil dishes.
You can use it for sandwich, wrap or taco fillings.
Vegetable and bean soups. If you can eat pasta or rice, you can cook it in the side and add it to your soup.
Salads with beans added.
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u/cressidacole 2d ago
Corn tortillas for soft tacos or corn chips for nachos
Barley - makes a lovely orzotto, or to bulk out soups
Expand you root vegetables beyond potato. Look at pumpkins, squash, parsnips, swede, carrots, sweet potato, celeriac
Polenta for a rich puree, or set and fried into chips
Rice, but not as she knows it - would she eat rice noodles?
Try different types of noodles too - buckwheat soba, shiritaki, mung besn glass noodles
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u/Zzfiddleleaf 2d ago
https://www.eatyourselfskinny.com/lentil-and-sweet-potato-stew/ this is delicious.
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u/other-other-user 2d ago
Asian noodles and tofu? Maybe familiar enough but with plenty of room for new flavors
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u/Fuzzy_Welcome8348 2d ago
Ingredients: quinoa, lentils, chickpeas, black beans, bulgur, millet, barley, farro, buckwheat groats, polenta, cauliflower (mash/“rice”), zucchini noodles, eggplant, mushrooms, tofu, tempeh, seitan, oats (savory/sweet), spaghetti squash
Meal Idea: stuff bell peppers w quinoa & black beans, lentil &veg shepherd pie w cauliflower mash, zucchini noodle stir fry w tofu, roast vegetable &chickpea bowl w tahini dressing, farro &roast veg salad, grill eggplant stacks w pesto & mozzarella, savory oatmeal w mushrooms &spinach, millet stuff tomatoes, chickpea &kale stew, tempeh &veg skewers w bulgur, cauliflower fried “rice” w scramble egg &veg, black bean& corn tacos w slaw (on corn tortillas), eggplant& lentil curry, mushroom &barley risotto, spaghetti squash w tomato& lentil sauce, Mediterranean quinoa salad, veg chili w beans& lentils, tofu& broccoli in peanut sauce w buckwheat noodles, roasted root veg &lentils, mushroom &spinach polenta bake
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u/Intelligent-Disk526 1d ago
Veggie pot pie. Just leave out/substitute the ingredients you can’t use.
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u/OrganicallyOrdinary 1d ago
Vegetarian Chiles and stews are a dime a dozen, and you can make a bunch then freeze some for a rainy day. Acorn squash is a fav of mine (there are sweet or savory recipes). Are eggs okay? If they are, eggs are pretty filling so egg recipes are great (scrambled eggs, frittata, egg muffins). Quinoa is really filling - i make the Pamona salad from MadGreens but with quinoa at home (spring mix, balsalmic vinegar, green apple, dried cranberry, pralines, quinoa) - you can add avocado for more food. Potebello mushroom caps are super versatile and easy - you can grill them and serve them as if they're the protein (so add a small spring salad as a side and a corn-salad (hot or cold) - or some wild rice and some broccoli). Someone mentioned cauliflower rice -- cauliflower is also really versatile,here's a link to start. Good luck!!
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u/turnybutton 1d ago
Lots of good recs for bean dishes and soups - I'd add:
polenta, with any kinds of toppings you like (something cheesy is my go to, and great with veggies)
vegetarian empanadas or veggies wrapped in wonton wrappers
stuffed peppers made with veggie crumbles/soyrizo instead of meat
okonomiyaki or other savory pancake/omelet-type deals that incorporate vegetables!
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u/nephila_atrox 1d ago
I recently tried these for a main dish. Chickpea cutlets, made with vital wheat gluten, and breadcrumbs. High in protein, good texture, and surprisingly easy. The dough only took a few minutes to mix up. I fried them in a pan per the recipe, but then reheated the leftovers in an air fryer a couple days later and they were still quite nice.
https://www.theppk.com/2010/11/doublebatch-chickpea-cutlets/
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u/alwayslate187 1d ago
If you would like to explore a different way to prepare grains + legumes, handvo is another possibility
https://www.sanjanafeasts.co.uk/2021/07/perfect-handvo-gujarati-lentil-cake/#google_vignette
Or dosa (similar concept but stovetop)
https://www.seriouseats.com/dosa-indian-rice-and-lentil-crepes
Or from Italian cuisine
https://www.fermentingforfoodies.com/farinata-italian-chickpea-pancake/
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u/alwayslate187 21h ago
This might not make a dinner by itself, but maybe paired with some bread and some vegetables (sautéed carrots? )
https://www.chitrasfoodbook.com/boiled-peanut-chaat-recipe-boiled/
(lots of similar recipes online)
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u/VioletsSoul 21h ago
Veggie burgers Anything with bread so lots of stews and soups. Lots of veg curries you can make with lentils, chickpeas, tofu, and eat with roti, naan, paratha. Stir fries with noodles
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u/alwayslate187 21h ago
Can you get turnips or rutabegas for cheap? Those can be mashed like potatoes
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u/laurel-vine 21h ago
Roasted and stir fried or caramelized vegetables can be amazing.
Caramelized Brussels sprouts with garlic and onion.
Bok choy, onions, and mushrooms stir fried with soy sauce and butter with some minced garlic and ginger.
I eat a lot of meat so I don’t have a ton of full meal ideas, but those two above can easily be major portions of a meal.
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u/Murky-Individual6507 20h ago
Do you think she’d like Indian food? You could do naan and spinach paneer
Also spinach and Gruyère quiche is excellent. I make it with ham but I’m sure it would be good without
Avocado toast with tomato
Pizza with fresh mozzarella, arugula, and balsamic glaze
And I know this is pasta, and I seem obsessed with spinach, but soup with shredded carrots, nutmeg, cayenne pepper, black pepper, cheese tortellini and at the very end fresh spinach.
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u/sourdough1993 20h ago
I've been loving the marry me chickpeas/lima beans kind of recipes with some good crusty bread on the side. I prefer the recipes that use coconut milk instead of heavy cream. I'll throw in some spinach or finely chopped kale. Or these: https://www.sheridanrogers.com.au/ruby-tandohs-crispy-brown-butter-beans/
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u/achristieattwn 19h ago
If you guys like/can eat quinoa I make a vegetarian Mexican style quinoa that’s really good. Throw some minced garlic and minced jalapeño in a large skillet for a minute, add 1 cup quinoa, 1 cup vegetable broth, a can of black beans, a can of roasted diced tomatoes, and a small can or 1 cup of corn (can be canned, fresh or frozen). Season w cumin, chili powder, salt & pepper and bring to a boil. Then reduce the heat and cover letting it simmer for about 20-25 min.
Super easy and delicious. I like to add some avocado cilantro sour cream and a squeeze of lime juice when it’s done but not necessary.
Also very easy to add meat to for non-vegetarians! Grilled chicken thighs is my favorite, my bf likes ground beef. Just cook up the meat while it’s simmering and add to individual portions for grandma if she wants/needs that.
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u/achristieattwn 19h ago
Just saw that grandmas allergic to corn, obviously don’t add that lol. But you can get creative with the canned/frozen veggies! I stock up any time they’re on sale and just try out different combos.
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u/quicksilver_foxheart 19h ago
Tofu and seitan? You can make seitan at home and it is a great meat substitute for just about anything.
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u/somewherein72 18h ago
You could do some roasted vegetables with some mozzarella toast and beans. I was doing some cooking for my dad and myself for a while, and I tried roasted butternut squash one day and wound up liking it enough to make semi regularly.
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u/Feisty-Promotion-789 17h ago
I don’t eat any of these foods regularly and I’m vegetarian.
Chili, soup, omelettes, pizza, sandwiches, salads, burgers, falafel, tacos, burritos, burrito bowls, oatmeal, stir fry. Idk I feel like listing the things that do include the ingredients in your post would be faster lol just get slightly more creative. Meals do not have to center a meat or a starchy carb
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u/panicinbabylon 6h ago edited 6h ago
Poop soup. I say this because it goes in the way it comes out. Air frie veggies; refimment carrots
Roast the veggies you can eat and blend. Different oils for flavor. Get an air fryer.
The char.
I know this because I’m in surgical recovery
Lots of spices! Poop soup can be fun if you know how to cook. Just don’t burn your bu
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u/Aggressive_Syrup2897 1d ago
Legumes and other grains are going to help you here. Lentils, beans, oats, grits, polenta.
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u/alwayslate187 1d ago
What about winter squashes like butternut, hubbard, pumpkin?
They aren't the absolute cheapest option, depending on your budget
They may be baked, or added to soups or stews
This is a vegetarian soup with butternut squash that is time-consuming to make but may be an occasional treat
https://www.thelastfoodblog.com/butternut-squash-and-carrot-soup/#%f0%9f%9b%92-what-youll-need
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u/MamaBear4485 2h ago
Split peas, barley, lentils, beans, oats, semolina, couscous, quinoa etc are all excellent bases for soft foods.
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u/MizzGee 2d ago
Vegetable soup, lentils ( especially sloppy joes).