But because even the healthiest of foods becomes a drag if you eat it the same way five days in a row, the key is to cook your beans in different ways. Stretch your bag of beans into unique meals with these three exciting recipes passed down from a traditional Salvadoran cook. You’ll be able to build off of these dishes, and either enjoy them during the week or freeze them for later. We produced 17 servings, which for our family of three translates to a total of more than five meals. Adding these recipes to your cooking repertoire is a great way to eat healthy on a budget.
The shopping list
Two cloves of garlicA one-pound bag of red kidney beansA large onionA dozen eggs8 ounces of cream cheeseCorn tortillas (how many will depend on your taste and hunger level)Two avocadosA one-pound bag of white rice8 ounces of queso fresco (or a more common cheese, like mozzarella or Monterey Jack)
Total cost: $18 (lower if you have some ingredients at home) Cost per serving: $1.06 Based on these costs, these three recipes can help you prepare a high-value meal on a budget. Compared to what the average American household spends annually on food, if you cooked a bag of beans twice a month at $1.06 per meal, you could cover the main meals (breakfast, lunch, and dinner) of a family of three for 10 days. This would result in monthly savings of a little over $200.
Meal No. 1: sopa de frijoles (bean soup)
There are many ways to prepare beans. Frying is a popular option, but when you’re starting from scratch, that involves a two-step process: cooking the beans, then frying them. If you’re already cooking them, we’ve got great news for you: you’ve essentially just made sopa de frijoles, a popular soup in El Salvador. Prep time: 5 minutes Cook time: 1.5-2 hours (or until the beans are soft)
Ingredients
1 pound of red kidney beans (can be substituted with black beans, if preferred)Two garlic cloves1/4 of a large white onionTable salt (to taste)10 cups of water (to start)(Optional) three or more eggs
Tools
Knife and cutting boardTablespoonsMeasuring cupsA large potA strainer
Directions
Serve with: fresh avocado slices, a wedge of queso fresco, and tortillas (grilled for about a minute each in a frying pan) Servings: six bowls of soup
Meal No. 2: frijoles fritos (refried beans)
Frijoles fritos are what makes a traditional Salvadoran breakfast, and are commonly accompanied by eggs (sunny-side-up or scrambled), Salvadoran sour cream (crema), queso duro or queso fresco (hard or fresh cheese), and French bread (pan frances), or homemade Salvadoran tortillas(which are thicker than the more widely available tortillas in the U.S.). In the recipe below, we’ve offered substitutes for when these traditional components of the meal are not available. Prep time: 2 minutes Cook time: 15 minutes
Ingredients
4 cups of bean soup (from Meal No. 1), broth included3 tablespoons of vegetable oil1 tablespoon of chopped onion
Tools
Knife and cutting boardTablespoonsBlenderLarge, deep frying pan
Directions
Serve with: fresh avocado slices, eggs sunny-side-up or however you like them, a generous dollop of cream cheese, and grilled tortillas (fried in a pan for about a minute each) Servings: six plates of refried beans
Meal No. 3: casamiento (rice and beans)
Casamiento, which literally means “marriage”—referring to the marriage of the beans and rice central to the recipe—is a traditional dish prepared in El Salvador and Central America. It’s often served with eggs, cheese, and tortillas or French bread (pan frances) for breakfast, lunch, or dinner, or as a side dish served along with a heavier meal like carne asada (barbecue). Prep time: 2 minutes Cook time: 20 minutes
Ingredients
1/2 cup of rice1 tablespoon of chopped tomatoes1 tablespoon of chopped onion2 tablespoons of vegetable oil3/4 cups of water1 1/2 cups of refried beans (from Meal No. 2)Salt to taste
Tools
Knife and cutting boardTablespoonsMeasuring cupsMedium frying pan with lidLarge frying pan
Directions
Serve with: a dollop of cream cheese, a wedge of queso fresco, a portion of avocado, and grilled tortillas Servings: five plates of casamiento Now you know three different and frugal ways to prepare beans—and maybe you even picked up some Spanish culinary vocabulary along the way. Go practice your cooking, pile up your savings, and impress your friends and loved ones.
