I was going to try to cost my meals and have started with this one. I now realise how difficult this can be, so I don't think I will cost anymore, but will have an idea if they are frugal or not, without being so exact. Was going to do a very frugal, frugal and organic price, but have give up. So just posting what I have done so far.
Chick Pea Crumble
from 29p a portion. freezes well.
Based on tesco prices with other ideas thrown in!!
1tbsp (15g) rapeseed oil (14ml) - 2p
1 small onion, chopped about 100g -tesco everyday value 1kg bags cost 63p. Only need one so onion flan or onion soup or similar is got to be on the menu for the same week I think! - 6p - 1 onion is 19p each at tesco. You will probabaly only need 1/2 if this is large, either use all to make the dish go further or freeze for later.
250g potatoes, scrubbed and sliced -tesco everyday value potatoes cost 69p for 1kg so that would be 17p but I have now decided to use canned potatoes at 15p a can as it saves as much chopping and cooking and works out cheaper too. The can is for 567g, this will be the weight before draining. Can use 250g and use leftovers in potato salad or something or use all. So 15p
400g tin tomatoes - 31p ( 4 tins for £1 home bargains - 25p)
425g tin chickpeas - 60p (3 tins for £1 home bargains - 33p)
black pepper -40p for 25g from tesco, So less then a penny as you can get 40 dashes out of a pot i'm sure. - 1P
1 tsp garam masala 31p for 10g - FEW PENCE?) I am sure you could use curry powder but this is good for sweet dishes too. - 3P (NEED TO WEIGH TO GET EXACT PRICE)
1/2 tsp cumin 95p for 45g -1P?
1/4 tsp mixed herbs 99p for 30g or 80p for 14g Personally would go for the larger as it would last longer and much better value - 1P
75g plain white flour - 30p/kg based on tesco everyday value 1.5kg 45p - 2p -
or if I used
75g wholemeal flour - 93p/kg based on tesco wholemeal bread flour 1.5kg for £1.39 - 7p
25g rolled oats 8p/100g based on tesco everyday value 1kg for 75p - 2p/
40g rapeseed oil - 13p per 100ml based on £1.30 for a litre from tesco - 5p as g is same as ml
margarine would be more expensive
25g salted peanuts ( 48p for a 200g pack tesco everyday value) - 6p
25g ground almonds £1.10 for 100g - 27p _ OPTIONAL
Tesco£1.80 for 4 portions WITH GROUND ALMONDS for extra calcium and iron and wholemeal flour
£1.48 FOR 4 portions without ground almonds and white flour
45p a portion or 37p
Tesco for all ingredients except chickpeas and tomatoes from home bargains buying 3 for £1 and 4 for £1
£1.47 for 4 portions WITH GROUND ALMONDS for extra calcium and iron and wholemeal flour
£1.15 FOR 4 portions without ground almonds and white flour
37p or 29p a portion
This is a dish in itself with having the vegetables of onions, tomatoes and potatoes and protein from the chickpeas and nuts and almonds if using. So you could eat it on its own or with extra mixed vegetables on the side which you could buy frozen to save money. I have no idea of the calories or nutritional content, but I know that there is a mix of vegetable and protein providing a mix of vitamins and the nuts provide iron and calcium too. The vegetable oil is a possible source of omega 3 (if its not damaged by heating, different sources say different things. You could add omega 3's by adding a bit of ground flaxseed as you serve it and yeast extract or nutritional yeast for extra b vitamins and b12. Of course this is just a way of making the dish more nutritional dense, but at the same time, more expensive.