- Olive oil and butter ($0.30)
- 1 large onion, coarsely chopped ($0.25)
- 3–5 stalks celery, sliced ($0.25)
- 3 carrots, sliced ($0.30)
- 4 cloves garlic, chopped ($0.10)
- 1–2 cans great northern beans (or 2–3 cups cooked if using dry) ($0.50-1.50)
- ½ head cabbage, thinly sliced ($0.50–1.50 – varies greatly by time of year)
- 6 cups chicken stock (free if homemade or $2-4.00)
- 1–2 cups pumpkin ($0.40-1.00)
- 1 tsp
- ½ tsp pepper
- 1+ tsp cumin
- optional: 8 oz. can tomato sauce ($0.50)
- Melt ~1Tbs butter and 2Tbs .
- Add the onion, celery, carrots, garlic, and beans in order as you chop them.
- By the time you add the beans, the onions should be soft.
- Add salt, pepper, cumin and stir.
- Add cabbage and cover 5 minutes or so to wilt.
- Add broth, pumpkin (frozen is fine) and optional tomato sauce.
- Bring to a boil and reduce to high simmer.
- Cover and cook 15-30 minutes until carrots and cabbage are tender. Serves 8 – 10.
Super foods: 8 (or 9 with tomato sauce) That is a ridiculous number of super foods! I’m proud of my recipe – can you cram any more nutrients in there? Husband would say “add meat” of course…
Cost: $2.60-$5.70, up close to $10 if you use fancy chicken stock.
I like how this underscores the frugality of doing things yourself and shopping the sales and seasons. Dry beans and homemade chicken stock make a massive difference in price here, and shopping for pumpkin in the fall and cabbage in March really cut down the total cost as well. Under $3 to feed 10 people? Seriously. That’s awesome.