GOURMET MEALS FOR $5 OR UNDER: MEAL 6 OF 25

MEATBALL & VEGETABLE SOUP 
W/ A SIDE OF CABBAGE SALAD

Total Cost: $2.25/serving

Total Preparation Time: 58 min

Although this is the most economical meal to date, it also proved the most labour-intensive. Likely because of a multi-stage cooking process for the soup. BUT the good news is, I made enough of it to last 3 more meals, plus 20 uncooked meatballs are now resting in the freezer- enough for a repeat of tonight's dinner.

I started by precooking minced carrots, onions and garlic in the frying pan. Once the vegetables cooled, I mixed them with fresh ground beef, grated apples, egg yolk, chopped parsley and spices (I like tarragon, marjoram and black pepper)- then formed 37 meatballs. Since my husband is away on a work shift, I decided to only cook 17 of them and freeze the rest.

By the time the meatballs were ready, the potatoes were already cooking in the pot with water for a minute or so. I threw the meatballs in and started chopping, mincing and slicing more vegetables- this time, for the soup itself. Just as before, I sauteed my onions, carrots and peppers and dumped them in the soup along with a fresh minced tomato, salt and spices. Chopped parsley went in the last to preserve its integrity and nutrient content.

MEASURE	WEIGHT (g)	INGREDIENT	COST PER PACKAGE ($)	TOTAL COST ($)	COST PER SERVING ($)
N/A	276	Organic ground beef	18.99/1800g	2.91
N/A	100	McIntosh apples	2.14/kg	0.21
½	53	Carrot, medium	3.98/5lb	0.09
2	6	Garlic, cloves	2.99/pack of 3	0.12
N/A	28	Organic onion	1.97/3lb	0.04
½ tsp	5	Organic coconut oil	10.99/15oz	0.23
N/A	N/A	Egg yolk	3.67/dozen	0.14
N/A	7	Curly parsley	0.77/bunch	0.06
		Salt & spices		0.10
TOTAL				3.90	0.98*

 *Based on 4 servings of 4 meatballs each

The cost of ingredients for the soup itself are as follows:

MEASURE	WEIGHT (g)	INGREDIENT	COST PER PACKAGE ($)	TOTAL COST ($)	COST PER SERVING ($)
13	380	Mini potatoes	4.99/5lb	0.84
1	120	Tomato	1.99/lb	0.53
1	50	Carrot, small	3.98/5lb	0.08
2	112	Mini peppers	6.48/1.5lb	1.08
¼	45	Organic onion	1.97/3lb	0.06
N/A	14	Curly parsley	0.77/bunch	0.12
N/A	16	Leeks	2.98/bunch (400g)	0.12
½ tsp	5	Organic coconut oil	10.99/15oz	0.23
TOTAL				3.06	0.77*

*Based on 4 servings of soup

Finally, it was the salad's turn. Probably one the cheapest salads one can make, yet very delicious and extremely nutritious. Almost the entire dish is made of cruciferous (cabbage family) vegetables, which are known for their cancer fighting and cholesterol lowering properties. Red cabbage, for example, has one of the highest concentrations of antioxidants (including phyto-chemicals) of all vegetables, according to Mayo Clinic.* It also contains significant amounts of vitamins C, K, A, B6 and folate- all essential for our well-being. 

MEASURE	WEIGHT (g)	INGREDIENT	COST PER PACKAGE ($)	TOTAL COST ($)	COST PER SERVING ($)
N/A	55	Red cabbage	0.98/lb	0.12
N/A	55	Savoy cabbage	0.98/lb	0.12
1	35	Carrot, small	3.98/5lb	0.06
½	42	Lemon’s juice	3.98/3lb	0.12
1 tbsp	15	Hellmann’s mayo	7.49/1.4l	0.08
TOTAL				0.50	0.50

So there we have it- a nutrient-dense meal that's delicious and filling for just over a twoonie. Amazing!

	TOTAL COST ($)	COST PER SERVING ($)
GRAND TOTAL	7.46	2.25

Cited Sources:

*http://healthyeating.sfgate.com/nutrients-raw-red-cabbage-1559.html