This recipe is inspired by one I found in a recipe book first published in 1994. I’ve been making, and adapting, lots of recipes from it. Amazingly, it’s still in print, and, as a bonus, extremely cheap too!
Cabbage, sultana and nut pasta bake
Priced at Asda using mySupermarket, January 2019
Serves 4 generously
Priced at Asda January 2019
125g dried macaroni, 65p/500g, 16p
tin value baked beans, drained and rinsed, 23p
2 tblsp butter, £1.49/250g, 18p
1 tblsp oil, £1.09/litre, 2p
1 onion, chopped, 5p
2 cloves garlic, 5p
450g cabbage, 65p/kg, 29p
Smartprice 75g sultanas, £1/500g, 15p
50g salted cashews 75p/125g, 30p
120g cheddar, grated £3.69/825g, 54p
Total cost £1.97, per serving (4) 49p
Total nutrition 2296 calories, 272g carbs, 99g fat, 92g protein, 36g fibre
Serves 4 generously. Per serving (4) 574 calories, 68g carbs, 25g fat, 23g protein, 9g fibre
This has a total of 12 portions of fruit and veg, so that’s 3 portions each in one go! Plus almost a third of your daily dietary fibre needs (30g each per day), and coming up to half your protein requirements (56g for an average sedentary man)
Cook the macaroni in salted water until tender. Drain well and stir through one tblsp of oil to stop it clumping into one solid lump.
Put the butter and 1 tblsp of the oil in a pan and saute the onion until tender. Add the garlic, cabbage and sultanas. Cover and cook gently until the cabbage is cooked through. If it’s starting to look dry, add a splash of water. Season with salt and pepper.
Mix the vegetables, macaroni, nuts and drained, rinsed beans together. Top with the grated cheese. Bake at 180c for about 20 minutes until goldenCabbage, sultana and nut pasta bake. Easy, quick and very cheap. Lots of veg in something the kids are likely to enjoy Click To Tweet
This pasta bake is delicious! Very filling, packed full of vegetables and likely to be enjoyed by the kids as well. Great cold too the next day in lunchboxes.
This amount makes 4 generous portions, so if you need less, or there are fewer of you, portion it up and stack it in the fridge or freezer.
Use white cabbage, green savoy, a dark red one, or a mixture. Red cabbage counts as a purple portion, packed full of anthocyanins and the hardest colour one to get in our daily fruit and veg. Add a handful of mushrooms or a big pinch of dried porcini. Include a mugful of cooked green or brown lentils for even more protein.
Add some shreds of chicken, beef, pork, crispy bacon, pepperoni, prawns, tofu, paneer or quorn.
Change the nuts to whatever you have in.
Change the flavour by adding 2 tblsps of curry paste or use a curry powder. Make it Thai by adding a red, green or yellow Thai paste. Turn it Chinese by using fish sauce and miso, and maybe some water chestnuts.
Add some tomato puree, and / or some chopped sundried tomatoes.
Add a sauce. A spicy tomato one. Would be good with a creamy mushroom sauce, a tin of mushroom soup would work well, or cream of chicken. Or make up a parsley or cheese sauce.
Or roast some veg – say, onion and butternut squash with some garlic, season it and whizz to a smooth sauce.
Cook and whizz some green peas, and maybe some mint. A big blob of value soft cheese stirred through would be good too.
A total of 72.5 Syns, 18 Syns per serving.
11 Syns for the butter, 12 Syns for the oil, 10.5 Syns for the sultanas, 15 Syns for the cashews, 24 Syns for the cheese.
Use the cheese as a Healthy Extra A to reduce the Syns to 12 Syns per serving
In addition, use Frylight instead of the butter and oil to reduce the Syns to 6 per serving