Student kitchen: 5 tasty recipes for a few pennies
10 min. | 20. 8. 2024
As a university student, it's often challenging to balance studying, working and eating healthy. We all know that fast food is tempting, but your body and mind need quality fuel to function at full speed. That's why we've put together five recipes that are not only nutritious, but also affordable and quick to prepare. These recipes will help you save time, money and also give you the energy you need to get through a busy day at Unicorn University.
1. Quinoa with roasted vegetables and chickpeas
Ingredients:
- 1 cup quinoa
- 1 can of chickpeas (or 200 g cooked)
- 2 carrots
- 1 zucchini
- 1 red pepper
- Olive oil
- Salt, pepper, turmeric, cumin
Procedure:
Rinse the quinoa and cook as directed (usually 15 minutes).
While the quinoa is cooking, cut the vegetables into smaller pieces and mix them with the chickpeas. Drizzle with olive oil, sprinkle with spices and roast in the oven at 200 °C for about 20 minutes until the vegetables are soft.
Mix the cooked quinoa with the roasted vegetables and chickpeas. Season with salt and pepper to taste.
Nutritional values and price:
- Quinoa is full of protein, fiber and essential amino acids.
- Chickpeas add an extra dose of protein and fiber, which will keep you full for longer.
- The total price of a serving is around 30-40 CZK.
2. Quick bean chilli
Ingredients:
- 1 can of red beans
- 1 can of sliced tomatoes
- 1 onion
- 2 cloves of garlic
- 1 tablespoon tomato puree
- 1 teaspoon ground paprika
- Salt, pepper, chilli to taste
- 1 tablespoon oil
Procedure:
Heat the oil in a pan and fry the finely chopped onion and garlic.
Add tomato paste, ground paprika, salt, pepper and chilli. Fry briefly.
Add the can of sliced tomatoes and beans. Let everything cook for about 10 minutes until the flavors combine.
Nutritional values and price:
- Beans are rich in protein, fiber and iron.
- Tomatoes provide antioxidants and vitamins.
- The price per serving is around 25-30 CZK.
3. Oatmeal with fruit and nuts
Ingredients:
- 1 cup of oatmeal
- 2 cups milk (can be vegetable)
- 1 banana
- 1 handful of seasonal fruit (e.g. blueberries, strawberries)
- 1 tablespoon honey or maple syrup
- 1 tablespoon nuts or seeds (e.g. walnuts, chia)
Procedure:
Place the oatmeal in a saucepan with the milk and cook over low heat until thickened (about 5-7 minutes).
Place in a bowl and add sliced banana, fruit, nuts and sweeten with honey to taste.
Nutritional values and price:
- Oatmeal is a great source of fiber and slow-release energy.
- The fruit provides vitamins and antioxidants, while the nuts provide healthy fats.
- The price per serving is around 20-25 CZK.
4. Whole wheat pasta with pesto and spinach
Ingredients:
- 200 g whole wheat pasta
- 100 g fresh spinach
- 2 tablespoons basil pesto
- 1 clove of garlic
- 1 tbsp olive oil
- Salt, pepper
Procedure:
Cook the pasta according to the instructions. Meanwhile, heat the oil in a pan and fry the chopped garlic.
Add the spinach and sauté briefly until wilted.
Mix the drained pasta with the pesto and sautéed spinach. Season with salt and pepper.
Nutritional values and price:
- Whole wheat pasta provides more fiber and minerals than regular pasta.
- Spinach is rich in iron and vitamins.
- The price per serving is around 25-30 CZK.
5. Red lentil soup
Ingredients:
- 1 cup of red lentils
- 1 carrot
- 1 onion
- 1 potato
- 1 teaspoon ground paprika
- 1 teaspoon turmeric
- 1 tablespoon oil
- Salt, pepper
- 1,5 l vegetable stock or water
Procedure:
Fry finely chopped onion in oil, add grated carrot and diced potato.
Add the red lentils, ground paprika and turmeric. Cover with stock or water and cook until the lentils are soft (about 15 minutes).
Blend the soup until smooth and season with salt and pepper.
Nutritional values and price:
- Red lentils are quick to cook and high in protein and fibre.
- The vegetables provide additional vitamins and minerals.
- The price per serving is around 20-25 CZK.
These recipes are proof that healthy and balanced food does not have to be expensive or time-consuming. Use these simple tips and ideas to create tasty meals that will boost your performance not only in school but also in everyday life. Maintaining good nutrition will help you focus better on your studies and feel energized throughout the day.
