Wednesday, 8 February 2017

5 Minute Meal for Under $5 (It's healthy too!)

Looking for a healthy meal that you can make on even the busiest of days? When I have had a hectic day and feel like ordering takeout, this 5 minute meal does the trick. Don't feel like spending a lot to eat healthy? This recipe is perfect for eating on a budget, with each serving costing only approximately $2.20. 

Why I love this recipe……

1) It is budget friendly: Making a batch of this soup will only cost you approximately $4.40 - that is only $2.20 per serving

2) It is quick and easy to make: Start to finish this recipe takes under 5 minutes to prepare. Simply rinse off the chickpeas, place all ingredients in a blender/food processor, and blend until smooth!

3) It is a "Meatless Meal": There are many benefits to consuming a plant based diet, including lowering your risk of heart disease and diabetes. This recipe is a great way to incorporate a meatless meal into your diet.

4) It is packed with protein and fibre: Protein and fibre help to keep us fuller for longer and this soup is full of both! Chickpeas are an excellent source of both fibre and protein. The ricotta cheese in this recipe also increases the protein content. Having a meal high in protein and fibre will help to curb your desire to grab a snack later on in the evening - great for weight management!

This soup has a very creamy and smooth texture. If you are new to consuming chickpeas, this is a great recipe to try out first! I like to pair this soup with a side spinach salad to add some vegetables to the meal. If you are busy and on the go at meal times, try grabbing a handful of baby carrots or cherry tomatoes. 

Total time: 5 minutes
Serves: 2

1 can chickpeas (low sodium)
3/4 cup skim milk (or milk of choice)
1/4 cup part skim ricotta cheese or cottage cheese
2 Tbsp basil pesto
1 Tbsp olive oil
1 tsp garlic powder
1/4 tsp chili flakes
1/2 tsp of each salt and pepper to taste

  1. Remove chickpeas from can and place in a colander. Rinse with cold water.
  2. Add chickpeas and all other ingredients to a blender or food processor and blend until smooth. 
  3. Heat in the microwave or over medium heat on the stovetop until warm. Enjoy! 

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