Meal plans, grocery lists and weekly cooking tips to cook in Vancouver for under $150 a week.

Graaaains Recipe and Grocery List October 20 to 27

Mmmmmm graaaaaains. Zombies eat them because they are delicious. I eat them because they are rich in flavour and vitamins.

There are many more grains out there than just rice and quinoa*. Barley is loaded with iron, couscous is incredibly easy to cook quickly and bulgur (you know, that grainy stuff that is mixed with parsley in a donair) is packed with protein. They are also inexpensive and keep well in pantries.

Typically, recipes with grains taste better accompanied by lots of veggies and covered in some sort of oil or sauce. So, this week we’re covering them in spinach sauce with cheese, stirring them in with roasted squash and tossing them into a warm, fall soup.

*Note: Quinoa is a tad overrated at the moment; however, I will satiate a Vancouverite by cooking it up this week. Next week I may put it on a bus and ship it off with its pal, kale.

Meal Plan

Monday – Hamburger Soup with Barley

Tuesday – Baked Kibbeh Beef and Bulgur Meatballs with Arugula and Lemon

Wednesday – Palak Paneer with Brown Rice

Thursday – Baked Pumpkin and Sage Risotto

Friday – Quinoa and Brown Rice Bowl with Vegetables and Tahini

Saturday – Mixed Greens and Sausage Soup with Cornmeal Dumpling

Sunday – Moroccan Chicken and Couscous Soup

Grocery List

Kin’s Farm Market

  • onions
  • spinach
  • ginger
  • jalepenos
  • garlic
  • avocado
  • broccoli
  • kale
  • zucchini
  • carrots
  • squash
  • sweet potato
  • parsley
  • zucchini
  • arugula
  • lemon
  • green onion
  • thyme
  • diced tomatoes
  • collard greens or swiss chard (2 bunches)

Nester’s Farm Market

  • chicken thighs
  • sausages
  • ground beef (or ground lamb from East West)

East West Market

  • whole milk
  • tahini (find this near the almond and cashew butter)
  • paneer (you’ll sometimes find this near the cottage cheese, while some stores keep it near the specialty cheeses)

Already in my Pantry

  • spices (cumin, cayenne, salt, pepper)
  • ground beef or lamb
  • Arborio rice
  • bulgur
  • quinoa
  • couscous
  • barley
  • tomato puree
  • chicken stock
  • beef stock

Tips for the Week

  • Hamburger Soup with Barley: Use only 2 potatoes and add in 1/2 cup rinsed barley instead. I also always add a dash of Worcestershire sauce to hamburger soup.
  • Baked Kibbeh Beef and Bulgur Meatballs with Arugula and Lemon: I maaaay be disrespecting Lebanese culture by substituting beef for lamb, but lamb is a bit pricey. I’m serving this one with just some arugula with lemon and olive oil on top.
  • Palak Paneer with Brown Rice: Don’t be intimidated by paneer if you haven’t used it – for crispy and gooey cheese, make sure to fry it a bit in olive oil first and pat it with a paper towel to get the grease off. Even carnivores won’t ask where the meat is in this dish.
  • Baked Pumpkin and Sage Risotto: Use 2 cups canned pumpkin or 1 small butternut squash in this risotto. Risottos are usually creamy from stirring, but this one is still soft and creamy, even though it’s baked.
  • Quinoa and Brown Rice Bowl with Vegetables and Tahini: Tahini is your friend. It’s about $6 a jar, which seems steep – until you have a huge craving for homemade gomae at 12am.
  • Mixed Greens and Sausage Soup with Cornmeal Dumpling: Substitute Swiss chard for collard greens if you can’t find collard greens – they are a bit tough to find sometimes.
  • Moroccan Chicken and Couscous Soup: Be careful not to overcook this one – mushy zucchini and too soft couscous don’t taste great.

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This entry was posted on October 19, 2014 by in Food, Groceries, Recipes, Uncategorized, Vancouver and tagged , , , , .
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