8 cheap ingredients you always need to have in stock

Whether you’re a busy professional, a student on a budget or you just love to cook, these cheap ingredients are your secret weapon for quick, wholesome meals.

In these times of rising food costs and busy schedules, stocking up on these cheap ingredients can be a game-changer.

From the humble lentil to the trusty potato, we’ve curated a list of seven nutritious staples that are not only economical but also packed with nutrients, keeping your meals delicious and your wallet happy.

Say goodbye to last-minute grocery runs and hello to stress-free cooking that’s quicker and more convenient than a meal delivery.

Lentils

From curries and dhal to bolognese and burgers, lentils can be the hero in so many different dishes, making it a handy staple to have in the kitchen, whether dried or tinned.

“Lentils are rich in protein, low GI carbohydrates and a source of iron,” dietitian and Shift Nutrition founder Skye Swaney says.

You can use lentils to bulk up a meal or add an extra nutrient boost, such as in spaghetti bolognese.

Advanced sports dietitian and Verde Nutrition Co founder Chloe McLeod says other varieties of tinned legumes, such as kidney beans and chickpeas, are also a healthy food staple to have on hand to use in casseroles, stews, soups and any Mexican and mince dishes.

“Legumes are an excellent source of prebiotic fibre, which is excellent for gut health,” Chloe says.

“They’re also a good source of protein and slow-release carbohydrates to help fill us up and provide long-lasting energy.”

Eggs

A carton of eggs can go a long way in creating a number of tasty dishes, from shakshuka for breakfast to a vegetable frittata for lunch and fried rice for dinner.

They’re jam-packed full of nutritional benefits, too.

“Eggs are nutritious because they are rich in high-quality protein, essential vitamins such as B12 and D, and minerals like iron and selenium,” dietitian Alice Bleathman says.

“They also contain beneficial omega-3 fatty acids and antioxidants like lutein and zeaxanthin, which support heart health and eye health respectively.”

Peanut butter

Who knew a jar of peanut butter was packed full of health benefits?

“Peanut butter is an excellent way to get your recommended 30 gram serve of nuts in each day and packs a nutritional punch, being a good source of healthy fats (important for hormone health, skin health and mental health),” Chloe says.

It also contains some protein and a rich range of micronutrients, including vitamin E, B vitamins, iron and magnesium.

Skye adds it can be used beyond toast and sandwiches.

“It can be mixed into porridge, added to curries and marinades, used in biscuits and slices or served with vegie sticks or sliced apple for a nutritious, balanced snack.”

Potatoes

You cannot get more warming, filling and low-cost than a bag of spuds.

“Potatoes often get a bad rap for lacking nutrients and being too high in carbs, but the humble potato is a nutritious and versatile staple that can be used in a huge variety of dishes — stews, curries, jacket potatoes, chips and mashed potato, just to name a few,” Skye says.

Not only are potatoes a great pantry staple for your wallet, Skye says they also have a range of notable nutritional benefits.

“Potatoes are rich in vitamin C and potassium, and cooked and cooled potatoes are also an excellent source of resistant starch, a type of prebiotic which feeds our beneficial gut bacteria and helps to promote good gut health,” she says.

Frozen fruit and vegetables

It’s worth noting you don’t always have to buy fresh vegies and berries.

Frozen options are often more economical and can be just as nutritious.

“Frozen vegetables maintain their nutritional value because they are often frozen shortly after harvesting, preserving their vitamins, minerals and antioxidants,” Alice says.

“This process ensures that they remain a convenient and reliable source of essential nutrients, even when fresh options are unavailable, such as in winter.”

Chloe says fresh berries boast a rich nutritional profile of antioxidants and vitamin C, which is especially important for immune health in winter, and fibre to fuel our gut bacteria and keep our bowels regular.

You can use frozen vegetables and berries in place of fresh for most dishes, including stir-fries, curries, soups and muffins.

Oats

If you’re looking for a cheap staple, Alice says oats are a great option.

“Oats are an exceptional grain due to their abundance of fibre, which supports digestion and regulates blood sugar levels. Additionally, they contain high levels of beta-glucan, a specific fibre renowned for reducing cholesterol and supporting heart health,” she says.

Not only can you buy a bag of oats for less than $2, Chloe says you can use oats in myriad ways.

“Make warm porridge for breakfast, add to wholemeal blueberry muffins, make banana pancakes using whole or ground rolled oats instead of flour or make baked oats for another warm breakfast option,” Chloe says.

She recommends soaking the oats in milk overnight to increase their resistance starch content for extra gut health benefits.

Tinned tomatoes

Whether you want to whip up a simple vegetarian pasta or a 15-minute dhal, inner tomatoes are a versatile and cost-effective ingredient that can be used in a variety of dishes such as soups, stews, sauces, pastas and casseroles.

As well as being rich in potassium and vitamins A, C and K, they can also add a punch of flavour to your meals.

Rice

Arborio, brown, black basmati, jasmine; this versatile ingredient is a real pantry MVP.

As well as pairing well with almost any dish, it’s also cheap and gluten-free,  making it an easy option for dietary-friendly entertaining.

From salads and stir-fries to soups, risottos, porridge and even puddings – rice is a true all-rounder

Brown rice, in particular, offers additional fibre and nutrients compared to white rice, while basmati and black (wild) rice have the lowest glycemic index (GI).

Tinned fish

For a cheap and easy protein source, look no further than tinned fish, such as tuna or sardines.

A protein-rich and omega-3 packed pantry item that can be used in salads, sandwiches, casseroles, or pasta dishes.

It’s also a convenient way to include seafood in your diet without the need for fresh fish.

More budget-friendly cooking ideas:

• How to find joy in living frugally
• Yes, socialising on a budget is possible! Here’s how
• The canned and frozen foods you should stock up on
• How to pack cheap work lunches, according to dietitians
• Cheap and steep groceries: What’s the best-value fresh produce?

Written by Tania Gomez.