1. Classic Budget-Friendly Coleslaw

Coleslaw is a cheap, crunchy, and versatile salad that pairs well with sandwiches, jacket potatoes, or as a side dish for a simple meal. With just a few ingredients, you can make a big batch to last for several days.

Ingredients:

• ½ cabbage (white or red), finely shredded
• 2 carrots, grated
• 1 small onion, finely sliced
• 3 tbsp mayonnaise
• 1 tsp mustard (optional)
• 1 tbsp vinegar (white or apple cider)
• Salt and pepper, to taste

Method:

1. In a large bowl, combine the shredded cabbage, grated carrots, and sliced onion.
2. In a small bowl, mix the mayonnaise, mustard, vinegar, salt, and pepper.
3. Pour the dressing over the vegetables and toss well until evenly coated.
4. Chill in the fridge for at least 30 minutes before serving for the best flavour.

Tip: Swap out mayonnaise for plain yoghurt or a splash of lemon juice for a lighter version.

2. Simple Chickpea and Cucumber Salad

This high-protein salad is filling, refreshing, and requires no cooking. Chickpeas are an affordable and nutritious ingredient, making this salad a great option for a quick meal or side dish.

Ingredients:

• 1 tin (400g) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 small red onion, finely chopped
• 1 tomato, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano or mixed herbs
• Salt and pepper, to taste

Method:

1. In a large bowl, combine the chickpeas, cucumber, onion, and tomato.
2. Drizzle with olive oil and lemon juice.
3. Sprinkle with oregano, salt, and pepper, then toss well.
4. Serve immediately or refrigerate for later.

Tip: Add crumbled feta cheese or a handful of chopped parsley for extra flavour.

3. Quick and Easy Potato Salad

Potato salad is a hearty and affordable dish that works well as a main meal or a side for summer barbecues, picnics, or packed lunches.

Ingredients:

• 500g potatoes, peeled and diced
• 2 tbsp mayonnaise
• 1 tsp mustard
• 1 spring onion, chopped
• 1 tsp vinegar (white or apple cider)
• Salt and pepper, to taste

Method:

1. Boil the potatoes in salted water until tender, then drain and let them cool.
2. In a bowl, mix the mayonnaise, mustard, vinegar, salt, and pepper.
3. Gently toss the cooled potatoes in the dressing.
4. Sprinkle with chopped spring onions before serving.

Tip: If you have extra boiled eggs, slice one up and add it to the salad for extra protein.

4. Rice and Veggie Salad

This rice salad is a great way to use up leftover rice and vegetables, making it an excellent meal-prep option that can be eaten warm or cold.

Ingredients:

• 2 cups cooked rice (white or brown)
• 1 small carrot, grated
• ½ bell pepper, chopped
• ½ cup frozen peas, thawed
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp garlic powder or minced garlic
• Salt and pepper, to taste

Method:

1. In a large bowl, mix the cooked rice with the vegetables.
2. Drizzle with olive oil and soy sauce.
3. Add the garlic powder, salt, and pepper, then toss well.
4. Serve immediately or store in the fridge for up to two days.

Tip: Add a tin of drained tuna or shredded chicken to make it a more filling meal.

Summary and Key Takeaways

• Coleslaw is an affordable and versatile salad that pairs well with many meals.
• Chickpea and cucumber salad is a high-protein, no-cook option perfect for quick meals.
• Potato salad is a hearty, comforting dish that’s easy to prepare and store.
• Rice and veggie salad is a great way to use up leftovers and create a filling meal.

With these simple and cost-effective salads, carers can enjoy nutritious meals without spending too much time or money. Whether you need a quick snack, a light meal, or something to prepare in advance, these salads offer great variety and convenience. For more budget-friendly meal ideas and lifestyle tips, visit CarersCardUK.