How to Make Filling & Flavorful Dinners in R100 (or Less!)

In today’s world, stretching your budget while still enjoying tasty, hearty meals is an art form. Whether you’re cooking for one or feeding the family, it’s entirely possible to create filling and flavorful dinners without breaking the bank. In fact, with R100 (or less!), you can whip up meals that are satisfying, healthy, and full of flavour. Here are some of the best budget-friendly dinner ideas to get you started.

1. Lentil & Vegetable Stew

Lentils are an affordable, protein-packed ingredient that can make any dish hearty and filling. Pair them with seasonal vegetables, and you’ve got a nutritious and satisfying stew.

Ingredients

• 250g dried lentils (R20)
• 2 carrots, chopped (R10)
• 1 onion, chopped (R5)
• 2 cloves garlic, minced (R2)
• 1 can chopped tomatoes (R12)
• 1 potato, diced (R5)
• 1 tablespoon curry powder (R3)
• Salt and pepper (R2)
• 500ml vegetable broth (R10)

Method

1. In a large pot, sauté the onion, garlic, and carrots in a little oil until softened.
2. Add the curry powder and stir for a minute to release the spices’ flavours.
3. Add the lentils, potatoes, canned tomatoes, and vegetable broth. Bring to a boil.
4. Reduce the heat, cover, and simmer for 30-40 minutes or until the lentils are tender.
5. Season with salt and pepper and serve hot.

Total Cost: R69
This filling stew is a great option for a hearty dinner, packed with vitamins, fiber, and protein.

2. Stir-Fried Rice with Veggies and Egg

Stir-fried rice is quick, easy, and can be customized with whatever vegetables and proteins you have on hand. Plus, it’s a great way to use up leftover rice from a previous meal.

Ingredients

• 2 cups cooked rice (R10, using leftover rice)
• 1 onion, chopped (R5)
• 1 bell pepper, chopped (R10)
• 1 carrot, julienned (R5)
• 2 eggs (R10)
• 2 tablespoons soy sauce (R3)
• 1 tablespoon oil (R2)
• Optional: leftover chicken or tofu (R15)

Method

1. Heat oil in a large pan or wok over medium-high heat. Add the onions and sauté until soft.
2. Add the bell pepper and carrot, and cook for another 5 minutes until tender.
3. Push the veggies to the side, crack the eggs into the pan, and scramble until cooked.
4. Add the rice to the pan, followed by the soy sauce. Stir-fry for about 5 minutes until the rice is heated through.
5. If using, add leftover chicken or tofu and mix everything together.

Total Cost: R40 (without extra protein) or R55 (with protein)
This stir-fried rice is a versatile, delicious, and budget-friendly meal perfect for a mid-week dinner.

3. Pasta with Tomato & Spinach Sauce

Pasta is a classic budget-friendly meal that’s filling and easy to prepare. Adding a spinach and tomato sauce makes it both nutritious and tasty.

Ingredients

• 250g pasta (R15)
• 1 can chopped tomatoes (R12)
• 2 cups fresh spinach (R10)
• 1 onion, chopped (R5)
• 2 cloves garlic, minced (R2)
• 1 tablespoon olive oil (R3)
• 1 teaspoon dried Italian herbs (R3)
• Salt and pepper (R2)

Method

1. Cook the pasta according to the package instructions.
2. While the pasta cooks, heat olive oil in a pan. Add the onion and garlic and sauté until softened.
3. Pour in the chopped tomatoes and dried herbs, and simmer for 10 minutes.
4. Add the fresh spinach to the sauce and cook until wilted.
5. Season with salt and pepper, then toss the sauce with the cooked pasta.

Total Cost: R52
This simple pasta dish is satisfying, rich in nutrients, and quick to make, making it an ideal dinner for busy nights.

4. Chickpea & Spinach Curry

Chickpeas are not only inexpensive but also packed with protein and fiber, making them the perfect base for a budget-friendly curry.

Ingredients

• 1 can chickpeas, drained (R10)
• 2 cups spinach (R10)
• 1 onion, chopped (R5)
• 2 cloves garlic, minced (R2)
• 1 can coconut milk (R20)
• 1 tablespoon curry powder (R3)
• Salt and pepper (R2)
• 1 tablespoon oil (R2)

Method

1. Heat oil in a large pot and sauté the onion and garlic until soft.
2. Add curry powder and cook for another minute.
3. Stir in the chickpeas, spinach, and coconut milk. Simmer for 20 minutes to let the flavours meld together.
4. Season with salt and pepper to taste. Serve with rice or flatbreads.

Total Cost: R54
This curry is not only affordable but also hearty and packed with flavour, making it an excellent choice for a filling dinner.

5. Vegetable & Bean Chili

Chili is a comforting dish that can be made in large batches and is perfect for meal prepping. It’s full of fibre and protein and can be made with whatever veggies and beans you have on hand.

Ingredients

• 1 can kidney beans, drained (R12)
• 1 can black beans, drained (R12)
• 1 onion, chopped (R5)
• 2 cloves garlic, minced (R2)
• 2 carrots, diced (R10)
• 1 can diced tomatoes (R12)
• 1 tablespoon chili powder (R3)
• 1 teaspoon cumin (R3)
• Salt and pepper (R2)
• 1 tablespoon oil (R2)

Method

1. Heat oil in a pot and sauté the onion, garlic, and carrots until soft.
2. Add the chili powder and cumin, stirring to coat the veggies in the spices.
3. Pour in the diced tomatoes and beans. Stir and simmer for 30 minutes, allowing the flavours to meld.
4. Season with salt and pepper to taste.

Total Cost: R56
This hearty chili is perfect for meal prepping and can be served with rice, cornbread, or tortilla chips.

You don’t need a big budget to create filling, flavourful meals. By focusing on affordable ingredients like lentils, pasta, beans, and vegetables, you can easily prepare hearty dinners that won’t break the bank. Whether you’re cooking for yourself or feeding the family, these meals prove that delicious dinners are possible on a tight budget.