I’m sad that this is worth mentioning. But if you are dealing with hunger amid threats to SNAP benefits, rice and beans are very cheap per meal and can be bought in bulk. Here’s some tricks I’ve learned:
If you get dried beans, make sure you follow the directions to pre-soak them. Canned beans are easier to prepare, just dump in near the end of cooking to heat them up. Dried lentils don’t need to be pre-soaked, but I prefer to cook them separately and drain the water they boil in.
Brown rice, barley, or other whole grains have much more protein than white rice and I find them more filling. Whole grains take longer to cook than white grains.
Frying diced onions in the pot before adding the grains and water is an easy way to kick the flavor up a notch. Use a generous amount of cooking oil (light olive oil is healthiest) for cost effective calories and help making the meal more filling.
Big carrots or celery in bulk are pretty cheap too. I like to dice carrots by partially cutting length wise into quarters, but leave the small end intact to keep the carrot together to make it easier to dice down the side. Add them to the same pot as the grains after the grains start to soften. Beets are also great; skin and cube then boil separately until soft. Change up your veggie to get a mix of vitamins
Get some bulk garlic powder, hot sauce, paprika, cumin, crushed red pepper, black pepper, etc. Season and salt the pot to taste.
You’ll only need 1-2 pots and a cutting knife/board for veggies.
I recommend Harvard’s Nutrition Source for science-based nutrition information and they have some recipes too
Edit: discussing big changes in diet with a primary care doctor or registered dietician is generally a good idea.
Probiotic supplements may help with gas.
As a bonus this sort of meal has a very small environmental footprint.
White rice is pretty much pre-diabetic junk food that’s been stripped of most of its fibre and nutrients. I’d recommend always replacing with something like the above, or my favorite, steel-cut oats.
When cooking from dried, some baking soda in the heating process can greatly speed things up. The use of a potato masher here and there can also speed up the softening of the beans, and makes it easier to tell how far along they are.
Don’t forget MSG, which boosts up the savory / umami taste. It’s cheap, you don’t need a lot, and there is no such thing as an MSG allergy. (altho very occasionally people can have sensitivity)
If we’re talking about cheap meals steel-cut oats have almost excluded themselves these days. I used to be able to buy organic SCO in bulk for about $1.45/lbs. These days I can’t find any SCO for less than $3.50/lbs and that conventional, not organic.
Where are you getting cheap SCO these days?
Everything is more expensive now. Still though, $3.50/lb of dried oats is a good amount of food. Sure, there are cheaper options, but if you skip one fast food meal or something then you could buy 2-3 lbs, which is quite a lot when you add water. Not exactly “struggle meal” perfection, but still frugal.
Nowhere. It’s always been fairly pricey, at least for me.
So to summarise-- that was just me stating my personal pref, not recommending them to anyone as ‘cheap meal food.’ That said, it’s possible that rolled oats are a better, cheap alt to rice. They tend to turn out too mushy for me, but may indeed retain much of their fibre and nutrients…
If you prefer white rice to brown but actually want some nutrients I highly recommend trying out basmati rice - it’s relatively easy and inexpensive to get in bulk and I almost never eat any other type of rice anymore
Well… once I switched to SCO, I stopped eating rice and never looked back. It’s all-around healthier than any type of rice, last I checked. Plus, I greatly prefer the flavor, no offense intended.
Basmati does have quite a pleasant aroma, in any case!
Do you mix SCO with beans? Or in a curry?
It works great any time you might think of having rice, either as a side or in a meal.
I would say this, tho-- it can get a bit slimy (like oatmeal), so you might want to rinse it after cooking.