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Healthy Recipes on a Budget
Please enjoy our selection of recipes, which have been nutritionally analysed to allow you to make an informed choice.
Below you will find a list of recipes that are not only healthy, but also low cost. Each recipe below has a price to make, along with a cost per serving.
All ingredients were priced using Pak n Save’s online shopping tool.
We recognise that some seasonal fruit & vegetables will vary in price depending on when and where you purchase them from. Most ingredients are staple foods that should not fluctuate too much in price.
We put this recipe list together, along with a shopping list for each recipe, to show you that you can afford to eat a healthy diet, even on a budget.
We hope you find these recipes delicious and easy to make and that your family enjoys them.
Lentil Shepherds Pie
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Vegetable stock cubes | $2.99 |
| Watties Chickpeas in Spring Water | $1.99 |
| Carrots x 2 | $0.72 |
| Pam's Brown Lentils in Brine | $1.19 |
| Potatoes - loose - 800g | $2.39 |
| Brown onion x 1 | $0.36 |
| Celery - half | $2.99 |
| Total Cost | $16.22 |
| Cost per person | $4.05 |
Excluded in cost breakdown:
- Balsamic vinegar
- Sundried tomatoes (can leave out)
- Herbs
- Oil
- 1 slice of bread made into breadcrumbs
- Splash of milk to mash potatoes
Red Indian Lentil Dal
Serving: 4 - 6View Recipe
| Shopping List | EST Price |
|---|---|
| Sun Valley Red Lentils - 500g | $2.99 |
| Pams Basmati Rice - 1kg | $3.19 |
| Pams Diced Tomatoes - 400g | $1.19 |
| 1 onion | $0.36 |
| Garlic (7 pack) | $2.99 |
| Ginger | $0.78 |
| Sun Valley Red Lentils - 500g | $2.99 |
| Total Cost | $14.49 |
| Cost per person | $3.62 (4 serving) |
Excluded in cost breakdown:
- Spices
- Oil
- Fresh Coriander
Vegan Paella
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Pams diced tomatoes | $1.19 |
| Pams whole baby green beans - 750g | $2.49 |
| Oxo Vegetable Stock Cubes - 12 | $2.99 |
| Onion - 1 | $0.36 |
| Garlic (7 pack) | $2.99 |
| Red capsicum x 1 | $3.99 |
| Riviana Arborio Risotto Rice -1kg | $3.69 |
| Total Cost | $17.70 |
| Cost per person | $4.42 |
Excluded in cost breakdown:
- Herbs and spices
- Oil
Tomato & Pasta Casserole
Serving: 4 (big)View Recipe
| Shopping List | EST Price |
|---|---|
| Pams diced tomatoes 2 x 400g cans | $2.38 |
| Massimo's Mozzarella | $6.69 |
| Onion x 1 | $0.36 |
| Garlic - 7 pack | $1.99 |
| Value Dry Penne Pasta - 500g | $0.99 |
| Total Cost | $12.41 |
| Cost per person | $3.10 |
Excluded in cost breakdown:
- Oil
- Herbs
Note - you can swap fresh mozzarella for grated cheese of any sort - will be less expensive
Cauliflower Curry
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Pams Basmati Rice - 1kg | $3.19 |
| Pams Diced Tomatoes - 400g | $1.19 |
| Pams chunked pineapple in juice - 400g | $1.59 |
| Watties chickpeas in spring water - 400g | $1.99 |
| Spring onions - 1 bunch | $1.99 |
| Garlic - 7 pack | $1.99 |
| Half a cauliflower | $2.99 |
| Pams Lite Coconut Milk | $1.29 |
| Total Cost | $16.22 |
| Cost per person | $4.05 |
Excluded in cost breakdown:
- Oil
- Spices
- Lemon
Note - you can swap fresh tomatoes for Pam’s canned - used half the can
Lentil Bolognese
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Pams diced tomatoes - 1 x 400g can | $1.19 |
| Ornelle Grated Parmesan - 100g | $4.09 |
| Oxo vegetable cubes (12) | $2.99 |
| 1 x carrot | $0.36 |
| Pams brown lentils - 400g can | $1.19 |
| 1 x onion | $0.36 |
| Garlic - 7 pack | $1.99 |
| Celery half | $2.99 |
| Value spaghetti pasta - 500g | $0.99 |
| Total Cost | $16.15 |
| Cost per person | $4.03 |
Excluded in cost breakdown:
- Oil
- Herbs
- Balsamic
Note - you can leave out the parmesan or top with any grated cheese you like
Healthy Baked Beans
Serving: 6 (double the recipe)View Recipe
| Shopping List | EST Price |
|---|---|
| Pams Diced Tomatoes 2 x 400g cans | $2.38 |
| Pams Red Kidney Beans 2 x 400g cans | $2.38 |
| Pams Cannellini Beans 2 x 400g cans | $2.38 |
| Onions x 2 | $0.72 |
| Garlic - 7 pack | $1.99 |
| Total Cost | $9.85 |
| Cost per person | $1.64 |
Excluded in cost breakdown:
- Oil
- Spices
Italian Minestrone Soup
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Pams Diced Tomatoes 1 x 400g can | $1.19 |
| Pams whole baby green beans - 750g | $2.49 |
| Oxo vegetable cubes | $2.99 |
| Pams Cannellini Beans | $1.19 |
| Carrots x 2 | $0.72 |
| 1 onion | $0.36 |
| Garlic - 7 pack | $1.99 |
| Celery half | $2.99 |
| Potatoes - 400g | $1.20 |
| Value garden peas 1kg | $2.09 |
| Total Cost | $17.21 |
| Cost per person | $4.30 |
Excluded in cost breakdown:
- 1/2 cup pasta
- Oil
- Herbs
Note - save the rest of the frozen veg for another time, along with the rest of the celery, garlic, and stock cubes.
Spicy Blackbean Bake
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Pams Tomato Paste | $1.29 |
| Meadow Fresh Edam Grated Cheese - 350g | $6.99 |
| Garlic - 7 pack | $1.99 |
| Value white long grain rice - 1kg | $1.79 |
| Pams black beans in brine - 2 x 400g cans | $2.38 |
| Total Cost | $14.44 |
| Cost per person | $3.61 |
Excluded in cost breakdown:
- Oil
- Spices
Vegetable Fried Rice
Serving: 4 (double the recipe)View Recipe
| Shopping List | EST Price |
|---|---|
| McCain Peas, Corn, Carrots frozen - 1kg | $2.89 |
| Broccoli - 2 heads | $4.58 |
| Onions x 2 | $0.72 |
| Garlic - 7 pack | $1.99 |
| Ginger | $0.98 |
| Value long grain white rice - 1kg | $1.79 |
| Total Cost | $12.95 |
| Cost per person | $3.23 |
Excluded in cost breakdown:
- Oil
- Soy Sauce
Note - if you can afford brown rice, buy that
Tofu Pad Thai
Serving: 3-4View Recipe
| Shopping List | EST Price |
|---|---|
| Pams Udon Noodles Twin Pack | $1.79 |
| Carrots x 3 | $1.08 |
| Onion x 1 | $0.36 |
| Garlic - 7 pack | $1.99 |
| Capsicum x 1 | $3.99 |
| Ginger | $0.98 |
| Fresh Coriander | $3.49 |
| Check Firm Fresh Tofu | $2.89 |
| Value Natural Peanuts - 200g | $2.89 |
| Total Cost | $19.46 |
| Cost per person | $4.86 (4 servings) |
Excluded in cost breakdown:
- Sauce ingredients
- Oil
Vegan Macaroni Cheese
(swaps to make it vegetarian provided)
View Recipe
| Shopping List | EST Price | Swaps |
|---|---|---|
| Onion x 1 | $0.36 | |
| Garlic - 7 pack | $1.99 | |
| Value Macaroni Elbows Pasta | $0.99 | |
| Vitasoy Protein Plus Unsweetened Soy Milk | $3.89 | Low fat milk |
| Ceres Organics Savoury Yeast Flakes | $5.29 | Grated cheese (1/2 cup) |
| Total Cost | $12.52 | |
| Cost per person | $2.08 |
Excluded in cost breakdown:
- Margarine
- Oil
- Herbs
- 1 slice of bread
- Mustard
Quinoa & Roast Veg Salad with Feta
Serving: 4View Recipe
| Shopping List | EST Price |
|---|---|
| Bouton d'Or Reduced Salt Feta Cheese - 200g | $3.69 |
| Carrots x 2 | $0.72 |
| Pams Fresh Mesculun Salad | $3.99 |
| Potatoes | $0.60 |
| Pumpkin cut | $3.44 |
| Pams Superfoods White Quinoa - 450g | $4.69 |
| Peeled red onion x 1 | $0.90 |
| Kumara | $0.60 |
| Total Cost | $18.63 |
| Cost per person | $4.65 |
Excluded in cost breakdown:
- Oil
- Lemon
Note - Save the rest of the quinoa and cheese for another recipe Feel free to increase the veggies!
Curried Vegetable Fritters
Serving: 4 (double the recipe)View Recipe
| Shopping List | EST Price |
|---|---|
| Pams Self Raising Flour | $2.59 |
| Carrots x 1 | $0.36 |
| Pumpkin cut | $3.44 |
| Egg 6 pack | $2.99 |
| Onion x 1 | $0.36 |
| Total Cost | $9.74 |
| Cost per person | $2.44 |
Excluded in cost breakdown:
- Milk
- Herbs
- Oil
Note - Serve with a salad or cut up some potatoes/kumara and make wedges