Nutrition on a Budget: Healthy Recipes Using Foodbank Donations

Eating well on a tight budget can be a challenge, but with a little creativity, you can turn foodbank donations into nutritious meals for you and your family. The key is to make the most of affordable and non-perishable items while adding fresh produce where possible. Here are some simple, healthy recipes that make use of typical foodbank ingredients like canned vegetables, pasta, rice, and lentils.

Recipe 1: Lentil & Vegetable Soup

This hearty soup is perfect for a nutritious, filling meal and can be made with common foodbank items.

Ingredients:

• 1 can of lentils (or dried lentils, soaked)
• 1 can of mixed vegetables (or fresh, if available)
• 1 onion (optional)
• 1 tsp garlic powder (or fresh garlic)
• 1 vegetable stock cube
• Salt and pepper to taste
• Water

Instructions:

1. In a pot, sauté the onion (if using) until soft.
2. Add garlic and mixed vegetables, stirring for a minute.
3. Pour in the lentils, vegetable stock, and enough water to cover everything.
4. Simmer for 15-20 minutes until the lentils are soft.
5. Season with salt and pepper, and serve hot.

Recipe 2: Tuna Pasta Bake

A simple, budget-friendly pasta dish that’s easy to make and uses foodbank staples.

Ingredients:

• 1 can of tuna in water
• 200g pasta (any variety)
• 1 can of chopped tomatoes
• 1 can of sweetcorn
• 1 tsp mixed herbs
• Grated cheese (optional, or a small amount)

Instructions:

1. Cook the pasta according to the packet instructions and drain.
2. In a pan, mix the chopped tomatoes, tuna, sweetcorn, and herbs. Heat until warm.
3. Stir in the cooked pasta, and transfer everything to an oven-proof dish.
4. Sprinkle grated cheese on top (if available), and bake in a preheated oven at 180°C for 15-20 minutes until the top is golden and crispy.

Recipe 3: Chickpea & Rice Pilaf

This easy, protein-packed dish is ideal for using canned goods and simple pantry items.

Ingredients:

• 1 can of chickpeas (drained and rinsed)
• 200g rice (any type)
• 1 onion (optional)
• 1 tsp cumin or mixed spices
• 1 vegetable stock cube
• Water
• Salt and pepper to taste

Instructions:

1. Cook the rice in water with the stock cube as per the packet instructions.
2. In a separate pan, sauté the onion (if using) until soft.
3. Add the chickpeas and spices, cooking for a few minutes until heated through.
4. Stir the chickpeas into the cooked rice, season with salt and pepper, and serve.

Tips for Eating Well on a Budget

• Batch cooking: Make meals in bulk and freeze leftovers for future use.
• Add vegetables where possible: Try to include a variety of vegetables, whether fresh, frozen, or canned.
• Balance nutrients: Aim to include a mix of protein (lentils, chickpeas, tuna), carbohydrates (pasta, rice), and vegetables in your meals.

How Luton Foodbank Helps

Luton Foodbank provides essential food items to those in need, and their food parcels often contain staples that can be turned into nutritious meals. By making the most of the food you receive, and perhaps adding a few low-cost items, you can ensure that you and your family maintain a healthy diet even on a tight budget.