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FAB FRUGAL MONDAY MEALS – Veggie Quinoa Salad with a Honey Lemon Vinaigrette

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FABULOUSLY FRUGAL MEAL PLANNING – Week #11 by Jillian Greaves, MPH, RD, LDN

For the last week of the Monday Meals Summer Series, Jillian Greaves, MPH, RD, LDN brings us Veggie Quinoa Salad with a Honey Lemon Vinaigrette – the perfect addition to any Labor Day Cookout!

Download our Meal Planning Guide or Desk Lunch Guide for help with frugal meal planning all year long!

 

Message from Jillian:

Quinoa is one of my favorite sources of plant-based protein. It contains all 9 essentials amino acids that the body can’t produce on its own, it has 8 grams of protein per serving, and it’s a rich source of fiber and other nutrients. I love making a big batch of this quinoa salad so I can enjoy leftovers for lunches all week – this meal tastes even better once it sits! I recommend buying quinoa in bulk for even greater savings.

 

Veggie Quinoa Salad with a Honey Lemon Vinaigrette

Salad Ingredients:

  • 1.5 cups COOKED quinoa (cooled)
  • 12 oz frozen green peas, thawed
  • 2 cans chickpeas, drained and rinsed
  • 3 cups chopped spinach or kale
  • 1 pack basil, chopped
  • 1/2 small red onion, finely diced
  • 4 oz crumbled feta cheese
  • Slivered almonds for topping


Dressing Ingredients:

  • 1/2 cup olive oil
  • Juice of 1 large lemon or 2 small lemons
  • 2-3 tablespoons Dijon mustard
  • 1 teaspoon honey (more if you want it sweeter)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon sea salt
  • Lots of cracked black pepper


Directions:

  1. Whisk together dressing ingredients. Taste and adjust salt and honey if desired. Set aside.
  2. Combine salad ingredients in a large bowl.
  3. Pour dressing over salad and toss to coat thoroughly.
  4. Top with slivered almond and more crumbled feta.

 

Price Breakdown:

  • 1.5 cups COOKED quinoa ($2.49 when purchasing 12 oz for $4.99)
  • 12 oz frozen green peas ($1.09)
  • 2 cans chickpeas ($1.58 when purchasing 15.5 oz cans at $0.79 each)
  • 3 cups spinach or kale ($2.50 when purchasing 6 oz bag for $2.50)
  • 1 small pack basil ($3.29 for 2.5 oz pack)
  • 1/2 small red onion, finely diced ($0.60 when purchasing single onion for $1.19)
  • 4-6 oz crumbled feta cheese ($2.00 when purchasing 8 oz container for $4.00)
  • 2 ounces sliced almonds for topping ($1.16 when purchasing 12 oz bag for $6.99)
  • 1/2 cup olive oil ($0.62 when purchasing 50.7 oz btl for $15.49)
  • Juice of 1 big lemon, or 2 small lemons ($0.75 each)
  • 2 tablespoons Dijon mustard ($0.17 when purchasing 12 oz btl for $1.99)
  • 1 teaspoon honey ($0.07 when purchasing 12 oz btl for $4.99)
  • 1/4 teaspoon garlic powder ($0.06 when purchasing 2.62 oz btl for $3.59)

 

Total recipe cost (6 servings) = $16.37

Cost per serving: $2.73 per serving

*Prices taken from Peapod by Stop & Shop for Boston area

 

Jillian Greaves is the Boston-based Registered Dietitian and food lover behind Prevention Pantry. She holds a Bachelor of Science in Human Nutrition and Dietetics from UMass Amherst, and a Master of Public Health Nutrition from Tufts University. Jillian works as an Outpatient Dietitian at Boston Medical Center’s Center for Endocrinology, Diabetes and Weight Management. Her favorite hobby is creating nutritious recipes that are simple, budget friendly and never sacrifice on flavor. She is passionate about preventative health and nutrition and knows first-hand how challenging it can feel to be crunched on time and navigating the food world on a budget. By providing reliable nutrition information and inspiring real-life recipes, she hopes to empower others to make thoughtful decisions about how to fuel their bodies – and to enjoy every bite! Connect with Jillian on her Instagram, website and Facebook.

 

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