Entering UBC first year, I was unsure about balancing school and life, but that changed when I started cooking weekly at my Collegia! Preparing meals with friends is a core memory: from being dubbed an “honorary Indian mother” for engaging with South Asian recipes, to making a stew with four other people that fed everyone in the space.
Now, I’m sharing a few of those tested recipes that got us through those semesters, with a nutrition and cost breakdown for each. It’s tempting to pick the convenient option when it comes to food, but I promise cooking is a lot more than just energy. It’s about building bonds, developing lifelong skills, and caring for your eating habits. Try these out with family, alongside roommates, or in your dorm – if I could do it, you can too!
Potato Leek Soup (vegan, vegetarian, gluten-free)
Potatoes and other root vegetables are packed with nutrients and inexpensive this time of year. Reap the rewards of harvest season 🙂
Makes 2 litres (2 quarts).
Tools and Ingredients:
You will need a burner (stove), a pot, a ladle, a peeler, and a knife.
- 5 russet potatoes (~$5.00 total; medium-sized russets are usually 1/2 lb, and most prices are $1.99/lb – look for seasonal deals though!)
- 1 leek (~$0.80)
- 1 celery rib (~$0.30)
- 6 cloves of garlic (~$0.15)
- 1 tsp ground black pepper (~$0.02)
- 1 tsp dried thyme (~$0.02)
- 1 tsp salt (~$0.01)
- 1 tbsp of olive oil (~$0.25)
- 1 can (300-400 mL size) of coconut milk or cream ($1.50)
- 3 cups of water
Steps:
1. Wash, peel, and cube your potatoes, the smaller the better.
2. Cut off the leek’s tough end and leaves, and again lengthwise to reveals its layers. Wash out the dirt within and cut thin 1/2 cm slices.
3. Wash the celery and cut it as small as you prefer.
4. Peel the garlic and chop it as finely as you like.
5. Congrats, the hard part is done! Heat up the tablespoon of oil in the pot over medium heat – when hot enough, it should go all shimmery, so dump in the leek, celery, garlic, spices, and salt. Stir it around.
6. When it starts smelling real good (like maybe 5 min after) put in the potatoes and stir it around further so it’s evenly distributed.
7. After stirring for five minutes, pour the water and coconut into your pot. Turn up the heat so it boils first, then turn it down so it simmers.
8. Stir every 5 minutes; after 30 the potatoes should be soft. Mash them up until your soup has achieved the consistency of your liking.
9. You have just made food! Serve while warm.
Rough, unofficial nutrition breakdown for one 2L pot of soup:
Calories 900 | Fat 18g | Carbohydrates 150g | Protein 2g | Sodium 1g
Rough total cost: $8.05
Tip:
- Buy bulk and use the rest later! Individual ingredients are expensive.
- Don’t worry about over-stirring, the small starch particles can burn easily.
Chili (vegan, vegetarian, gluten-free)
Beans come packed with iron and fibre! Enjoy them with this chili.
Makes 2 litres (2 quarts).
Tools and Ingredients:
You will need a burner (stove), a pot, a ladle, and a knife.
- 2 cups of dry kidney beans, soaked overnight (~$1.25)
- 1 bell pepper (~$0.90)
- 2 ribs of celery (~$0.60)
- 1 yellow onion (~$0.75)
- 1 large carrot (~$0.60)
- 4 cloves of garlic ($0.10)
- 1 tbsp chili powder (~$0.15)
- 2 tsp cumin powder (~$0.06)
- 1 tsp oregano (~$0.08)
- 1 tsp salt (~$0.01)
- 2 tbsp olive oil (~$0.50)
- 2 cups of water
Steps:
1. Soak your dry beans overnight to removes toxins from that could cause an upset stomach and discard the water afterwards.
Alternatively, if you plan to make the chili right away, use canned kidney beans (500-600 mL size) which I find usually at ~$2.00.
2. Wash and dice the bell pepper, celery, onion, carrot, and garlic.
3. Warm the olive oil in the pot over medium heat until shimmery, then add the bell pepper, celery, onion, carrots, and garlic.
4. Cook for 10 minutes until the onions are soft, then add the chili, cumin, and oregano. Cook for a minute or so.
5. Pour in the beans, canned tomatoes, and water. Stir to incorporate, then raise the heat to boil the contents before simmering for 30 min.
6. Stir in the salt, then serve while still warm!
Rough, unofficial nutrition breakdown for one 2L pot of chili:
Calories 1200 | Fat 1g | Carbohydrates 30g | Protein 9g | Sodium 1g
Rough total cost: $5.00 (+$0.75 if using canned beans)
Tips:
- Shop local for smaller portions; big grocers usually sell large bundles!
- When you stir, make sure to scrape the bottom too – things can stick.
Red Velvet Cake (vegan, vegetarian)
Treat yourself with an absolutely decadent and naturally-dyed cake!
Makes one 45 cm3 cake, or roughly 7 inches wide and 1 inch deep.
Tools and Ingredients:
The cake requires an oven, measuring cups, a baking pan (can be made as muffins), a whisk (or hand mixer), and a grater
- 3 small beets (~$2.10)
- 3/2 cup of all-purpose flour (~$0.60)
- 1 cup of granulated white sugar (~$0.66)
- 3/4 cup of vegetable oil (~$1.04)
- 1/4 cup of water
- 2 tsp baking powder (~$0.03)
- 1 tsp cinnamon (~$0.02)
- Pinch of salt (~$0.01)
Steps:
1. Preheat your oven to 350°F.
2. Peel then grate the beets finely into a bowl. They will have plenty of time to cook in the oven, so no worries about it being raw!
3. Whisk the sugar, baking powder, water, and oil in a separate bowl.
4. Add the grated beets, flour, cinnamon, and salt. Stir until all red.
5. Pour into your baking pan of choice (no greasing needed)
6. Bake at 350°F for 20-40 min; until a fork inserted is no longer wet.
7. Let cool outside for an additional 5-10 minutes.
8. Celebrate your accomplishment, cut into pieces and serve!
Rough, unofficial nutrition breakdown for one red velvet cake:
Calories 3500 | Fat 180g | Carbohydrates 200g | Protein 3g | Sodium 2g
Rough total cost: $4.46
Tips:
- This cake is meant to be shared! Bake it for your family and friends 🙂
- If you plan to add frosting, wait until the cake is cooled otherwise the frosting may go all runny on top of the cake.
- The bigger your baking pan and oven, the more evenly it will bake.
That’s it from me! Thanks for reading, and happy cooking.
Collages by CLC Peer Advisor David Li
