Tag Archives: hummus

day eleven


(Click here for an explanation of the project.)

Here’s what we ate for $2.79 yesterday, January 12, 2011.

Whoa, $2.79? I promise I doubled checked our calculations.

BREAKFAST

bruleed steel cut oats with 1/3 a banana $0.22

LUNCH

whole wheat bagel $0.42
3 tablespoons hummus $0.18
2 large organic carrots, $0.19

DINNER

1 cup cooked organic quinoa $0.36
2/3 cup serving African pineapple peanut stew $0.60

SNACKS

8 ounces plain yogurt with blackberry jam $0.50
banana $0.25
6 ounces stove top espresso with 1/3 cup frothed soy milk $0.07 (still using free coffee beans)

total $2.79

I guess the theme for the day is cheap but healthy protein sources. I’m sure you’ve already heard all about the magical superfood quinoa. I was excited to calculate the cost per serving. Our co-op has a few different organic options, and the cheapest is organic white quinoa for $3.35/lb. A cup of dry quinoa weighed in at 6 ounces, so the cost per dry cup was $1.26. And after cooking we measured the yield of one dry cup to be 3-1/2 cooked. I was kind of amazed to find the price of a cup cooked organic quinoa is only 36 cents. And in case you were wondering, it has 9 grams of protein.

I’ve also added our recipe for 6 cent a tablespoon hummus, complete with cost breakdown and nutrition information. Enjoy!

Oh, and the African pineapple peanut stew recipe, recommended by our dear friend Jen, is pretty killer, too. We used organic kale grown in our backyard, which saved us a couple bucks on this recipe. We got four 2/3 cup servings out of one recipe.

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cheap & easy hummus

Hummus is popular stuff around these parts. We usually eat it on sandwiches, bagels, or as a dip for cut up veggies. Awhile back I had someone tell me they priced it out and it was cheaper to buy it at the store. I didn’t believe it for a second, but I have always made hummus by dumping a little of this and a little of that until it tastes just right. So I measured it out this time. Well, you tell me, can you get 3 cups of hummus for cheaper than $2.72 at your local store?

Make 3 cups or 48 tablespoons.

one clove garlic, minced $0.01
2 (15.5 ounce) cans chickpeas $1.60
1/4 cup tahini $0.80
3 tablespoons water
3 tablespoons lemon juice $0.05 (price for bottled)
2 tablespoons olive oil $0.26
salt to taste

Total cost $2.72 or 6 cents per tablespoon.

Directions, puree in a food processor until smooth. If your canned beans are especially dry, you may need to add more water or lemon juice to get the right consistency.

Favorite variations: fold in chopped roasted red bell pepper or your favorite olives.

Of course, my version is designed to be a little lighter and a little cheaper by using water in place of some of the fat. Tahini will be your most expensive ingredient. This price was based on a 16 ounce jar of tahini I found on sale for $5.59. I can usually find it here in Olympia for $6 to $8 for a 16 ounce jar. What’s a jar of tahini run you? Or do you make your own?

Wow, a 6 cent gram of protein? Here’s the complete nutrition breakdown per tablespoon.

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