Healthy and Economical Meal Options for International Students in Canada

Living on a tight budget as an international student in Canada can be a challenge, especially when it comes to finding time to prepare nutritious meals. Despite financial constraints, it is possible to eat healthily and economically without spending a fortune. This article explores affordable and nutritious meal options that international students can prepare in a rented home to save money and still enjoy a delicious and healthy meal.

Basmati Rice and Frozen Vegetables: A Delicious Pilaf

One effective and simple solution for an international student looking to maintain a healthy diet while saving money is to cook a Basmati rice pilaf with frozen vegetables. This dish is not only rich in nutrients, but it is also easy to prepare and economical. Here is a step-by-step guide on how to make the pilaf:

Ingredients: Basmati rice (1 cup) Frozen vegetables (1 cup, mixed or your choice) Water (2 cups) Salt to taste Vegetable oil (1 tablespoon) Preparation: Rinse the basmati rice thoroughly in cold water until the water runs clear. Bring 2 cups of water to a boil in a medium-sized pot. Add the basmati rice and a pinch of salt, then reduce heat to a simmer and cover the pot. Cook for 15-20 minutes until the rice is tender. While the rice is cooking, heat a tablespoon of vegetable oil in a small saucepan over medium heat. Add the frozen vegetables and sauté them until slightly softened, about 3-5 minutes. Fluff the cooked rice with a fork and mix in the sautéed vegetables. Season with additional salt to taste if necessary. Tips: Frozen vegetables are an excellent choice because they are pre-washed and ready to use, saving time and effort. The process of preparing a basmati rice pilaf is quick, requiring less than half an hour from start to finish. This dish is versatile and can be customized with different vegetables, such as bell peppers, peas, and carrots, to suit individual preferences.

Vegetarian Chili: A Budget-Friendly and Versatile Choice

Another economical meal option that international students can prepare is a vegetarian chili. This dish can be made in large quantities, making it a convenient option for quickly satisfying hunger and storing leftovers for future meals. Here are the recipes and tips for a delicious and cost-effective vegetarian chili:

Ingredients: Canned kidney beans (1 can, drained and rinsed) Canned tomatoes (1 can, with juice) Toasted cumin seeds (1 teaspoon) Chopped onions (1 medium) Chopped garlic (2 cloves) Vegetable broth (1 cup) Vegetable oil (2 tablespoons) Chili powder (1 tablespoon) Coriander (1 teaspoon) Thyme (1 teaspoon) Paprika (1/2 teaspoon) Salt and pepper to taste Green onions for garnish (optional) Preparation: Sauté diced onions and minced garlic in a large pot using a tablespoon of vegetable oil until they become translucent. Stir in the toasted cumin seeds and let them toast for a minute. Add the drained and rinsed canned kidney beans, chopped tomatoes, vegetable broth, and spices (chili powder, coriander, thyme, paprika) into the pot. Mix well. Bring the chili to a simmer, stirring occasionally, and let it cook for about 20-30 minutes for the flavors to meld. Taste and adjust the seasoning with salt and pepper as needed. Tips: Preparing a large batch of chili in one go means that you can enjoy it over several days, reducing the time and effort required for meal preparation. Canned tomatoes provide a convenient and cost-effective source of tomatoes, but you can also use fresh tomatoes if available and budget-friendly. Incorporating dried beans can save even more money. Simply soak them in water overnight and then cook them the following day.

Cheaper Slow Cooker Options for International Students

If an international student can afford a slow cooker, the possibilities for budget-friendly and convenient meals are virtually endless. A couple of tasty and affordable recipes that can be made using a slow cooker are:

Slow Cooker Chicken and Vegetable Stew

Ingredients: Skinless chicken breasts (2 Chopped carrots (1 medium) Diced potatoes (2) Chopped celery (1 stalk) Onion (1 medium, chopped) Chopped bell peppers (1), optional Canned tomatoes (1 can, with juice) Rosette broth (1 cup) Chickpeas (1 can, drained and rinsed) Bay leaves (2) Thyme (1 teaspoon) Pepper and salt to taste Preparation: Place the chicken breasts, chopped carrots, diced potatoes, celery, onion, and bell peppers (if using) into the slow cooker. Add the can of tomatoes, chicken broth, chickpeas, bay leaves, thyme, pepper, and salt to the pot. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, until the chicken is tender and the vegetables are cooked through. Remove the chicken breasts and shred them using two forks before serving. Tips: The slow cooker enables slow cooking without continuous supervision, making it highly convenient for busy international students. Using canned ingredients like chickpeas and tomatoes and rosette broth simplifies the cooking process and reduces preparation time.

Cheaper Bean-Based Recipes

Incorporating dried beans into the diet can significantly lower the cost of meal preparation. Here is an easy recipe for a flavorful and economical bean-based dish:

Black Bean and Corn Salad

Ingredients: Dried black beans (1 cup) Dried corn kernels (1 cup) Fresh cilantro (1/4 cup, chopped) Cucumber (1 medium, chopped) Red onion (1/4, finely chopped) Tomatoes (2 medium, diced) Cherry tomatoes (1/2 cup, halved) Lime juice (2 tablespoons) Oil (2 tablespoons) Chili powder (1 teaspoon) Chives (1/4 cup, chopped, for garnish) Pepper and salt to taste Preparation: Soak the dried black beans and corn kernels in water overnight. Drain and rinse the beans, and then boil them until tender (about 1-2 hours). While the black beans and corn are cooking, prepare the other ingredients. In a large bowl, mix the cucumber, red onion, and tomatoes with half of the chopped cilantro. Add lime juice, oil, chili powder, pepper, and salt, and stir to combine. Add the cooked black beans, corn, remaining cilantro, and cherry tomatoes. Toss everything together until well mixed. Tips: While canned beans and corn are tasty and convenient, soaking and cooking them from scratch can reduce the overall cost. This salad is versatile and can be served as a light meal or a side dish. To add a burst of freshness, garnish with chopped chives before serving.

For international students in Canada who are looking to enjoy healthy and nutritious meals without breaking the bank, there are several cost-effective and easy-to-prepare options available. From a quick basmati rice pilaf with frozen vegetables to a hearty vegetarian chili, and dishes like slow cooker chicken stew or a cheap bean-based salad, these meals provide both convenience and value for students on a budget. By utilizing simple and affordable ingredients, students can maintain a healthy lifestyle while saving money and ensuring that they have delicious and satisfying meals.