Ingredients:

• 4 oz (112 g) pearl barley
• 4 oz (112 g) peas
• 400 g tin of chopped tomatoes – undrained
• 1 large onion, peeled and chopped
• 2 fl oz (50 ml) dry white wine or apple juice
• 2 tablespoons tomato puree
• 2 tablespoons olive oil
• Salt and pepper

Method:

1. Soak the barley in a large bowl covered with water for about 2 hours.
2. Drain the barley.  Heat the oil in a large frying pan and add the barley. Cook over a medium heat, stirring constantly, for about 10 minutes.
3. Stir in the onions, peas, tomatoes, wine or apple juice and tomato puree to the pan.  Bring back to a simmer and simmer for around 20 minutes, stirring occasionally,  until the peas and onion are tender.
4. Season to taste and serve hot.

Serves 4 -  All done in One Pot.

Ingredients:

• 8 oz (225 g) dried butter beans
• 2 tablespoons olive oil
• 2 medium onions – peeled and chopped
• 1 large green pepper – quartered,  pith removed and chopped
• 4 large tomatoes (preferably plum type)  -  chopped  (no need to skin or de-seed)  or 400 g tin chopped tomatoes (use the juice towards the stock)
• ¼ pint (145 ml) water/vegetable stock
• 1 teaspoon dried oregano or tablespoon of fresh chopped
• 2 teaspoons chilli sauce or finely chopped chilli pepper
• Salt and pepper
• 4 oz (112 g) grated mature cheddar cheese

Method:

1. Soak the beans in a large bowl covered in water overnight.
2. Drain the beans and put in a saucepan with enough fresh water to cover and bring to the boil. Boil for about 10 minutes and then reduce to a simmer for about 50 minutes until the beans are tender. Drain and put to one side.
3. Heat the oil in a saucepan, add the chopped onions and pepper and cook, stirring occasionally, for a few minutes util they have softened. If you’re using dried chilli also put that in at the same time.
4. Add the tomatoes to the saucepan along with the stock/water oregano and chilli sauce. Bring back to the boil abd then reduce to a simmer for about 15 minutes until the sauce reduces and thickens.
5. Stir in the beans and season with salt and pepper to taste.
6. Transfer the mixture into an ovenproof dish, sprinkle with the grated cheese and put under a pre-heated gril for a few minutes until the cheese has melted.
7. Serve hot.

Serves 4 as a main course.

You can use canned butter beans and avoid the soaking but these do tend to work out more expensive.  To be even more frugal, miss out or cut back on the grated cheese topping.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• ½ teaspoon saffron (or turmeric)
• 2 cloves garlic, crushed
• 12 oz short grain risotto rice
• 1 ½ pints vegetable (or chicken) stock – hot
• 1 small sunburst or butternut  squash, de-seeded and chopped
• 3 ozs peas
• 3 ozs sweet corn kernels
• 1 red pepper, de-seeded and chopped
• 2 courgettes, chopped
• Ground Black Pepper

Method:

1. Heat the oil in a large pan.  Add the onion and garlic and cook for 2 to 3 minutes.  Gradually add all the chopped vegetables and stir until just cooked but still crisp.
2. In a separate pan heat some more oil and add the saffron and rice and toast gently until the colouring is absorbed.
3. Add the rice to the vegetables and stir.  Start to add the hot vegetable stock, stirring continuously.  Continue adding the stock and stirring until it is all absorbed and the rice is blown.
4. Season with black pepper and serve immediately.

The vegetables can be swapped around to suit the season and family preferences.

Serves 4 as a main meal.

Ingredients:

• 12 ozs ((340 g) brown rice
• 1½ pints (850 ml) vegetable stock
• 2 bay leaves
• 4 tablespoons olive oil
• 2 cloves of garlic, crushed
• 2 onions, finely chopped
• 2 green peppers, cored, seeded and thinly sliced
• 2 largish carrots, finely chopped
• 2 stalks of celery (if liked) finely chopped or some peas
• 1 teaspoon dried basil
• 2 teaspoons salt
• Salt and pepper
• 4 large tomatoes, thinly sliced
• 4 oz (112 g) mature cheddar cheese, grated

Method:

1. Rinse the rice through a colandar in cold running water. Turn into a bowl, cover with cold water and allow to soak for ½ an hour. Drain and put into a pan with the vegetable stock, 2 teaspoons of salt and the bay leaves.
2. Bring to the boil, cover and simmer for about 40 minutes or until the rice is tender and the liquid absorbed.
3. Whilst the rice is cooking, heat the oil in a large frying pan. Gently fry the garlic, onion, carrots, celery (or peas) and green peppers until they are just soft.
4. Stir in the basil.
5. Add the rice when cooked, removing the bay leaves, and season with salt and pepper to taste.  Stir or toss lightly with a fork until heated through.
6. Spoon the mixture into a greased, shallow heat-resistant casserole dish and arrange the tomato slices on top. Sprinkle with grated cheese and place under a hot grill for 2 to 3 minutes until the cheese is golden and bubbling.

Serves 4. Nice garnished with some fresh, chopped parsley. Feel free to swap the veg about, but you do really need the onion and tomato.

Ingredients:

• 8 oz (225 g) broad beans
• 12 oz (340 g) cabbage, shredded
• 10 oz  (280 g) arborrio rice
• 2 ozs grated parmesan cheese
• Salt and pepper

Method:

1. Wash and shred the cabbage and put it with the rice and a couple of teaspoons of salt into a large pan of boiling water.  Simmer for 10 minutes.
2. Parboil the beans for 2 to 3 minutes, then drain.
3. Add the beans to the cabbage/rice and cook for a further 10 minutes or so until the rice is fully cooked.
4. Drain well and pile the mixture into a warmed serving dish.
5. Sprinkle with the parmesan cheese and pepper and fold gently to mix together.

Serves 4 and low on energy costs.  If you’re feeling less frugal, some melted butter folded in with cheese is lovely.

Ingredients:

• 2 lbs (900 g) spinach
• 8 oz (225 g) short grain rice
• 4 tablespoons olive oil
• Juice of 1 lemon or 2 tablespoons of lemon juice
• 2 -3 teaspoons of dried dill or small bunch of fresh, chopped finely
• 1 medium onion, peeled and finely chopped
• 1 tablespoon tomato puree
• ½ pint (290 ml) water
• Salt and pepper

Method:

1. Wash and drain the spinach.
2. Lightly fry the onion in oil and then add the spinach and stir for a few minutes.
3. Mix the tomato puree with the water and add to the onions and spinach.  Add salt, pepper, dill and the lemon juice and allow to come to the boil.
4. Add the rice and reduce to a simmer, stirring occasionally, for 15 to 20 minutes until the rice has absorbed all the juice.

Enough for 4 people and mean on energy as all done on one ring on the hob.