A lifestyle of travel has provided us with many random skills – so let’s share this one with you today. We’re often asked what kind of food we prepare on the road, some cheap and easy meals for travellers. In our experience from visiting hundreds of supermarkets, small stores and simple markets all over the world, the meals we can prepare really depends on what ingredients are available.
From South America to the Caribbean, Africa and beyond – there are a bunch of reliable and inexpensive ingredients that you will find available on most continents. This is what we’ve based these quick, cheap and easy meals on.
Staple ingredients available all over the world :
bread (either baguettes, sliced or flatbread)
pulses – dried or canned (chickpeas, lentils)
pasta (spaghetti or penne)
fresh garlic, onion & root vegetables such as potatoes and carrots
rice or couscous
oil, butter or margarine
Believe it or not, we’ve been living this travel lifestyle for so long now that we’ve created a few habits to ensure we always eat well.
Spices such as garam masala, curry powder, ground cumin, paprika, dried Italian herbs and salt and pepper are the main ones. They’re light to carry and if you enjoy food with flavour, it’s worth throwing them in your bag when you hit the road.
Just a disclaimer: Before we share these cheap and easy meals with you, these simple recipes here are intended to be meals that everybody can cook, generally with limited cooking ingredients and facilities at hand.
These are easy meals that you may need to cook absolutely anywhere.
Perhaps from the back of a campervan using one small gas cooker and one saucepan (like this meal below), in a busy shared kitchen at a hostel or from the kitchen included in your own private Airbnb apartment (one reason why we love using Airbnb when we travel).
Travellers love to have access to a kitchen
As travellers, we don’t usually get to choose the state of the cookware we get to use. More often than not, we’ve got to make do with a terribly scratched saucepan, a pot with no handle or lid and blunt knives.
We’re often just happy to have access to a kitchen to be able to cook food that we know and enjoy.
In saying that, these recipes don’t require any expert knife skills and they’re meant to be versatile – so feel free to add your own spin to these dishes.
Tasty and nutritious meals that won’t break your budget
We’ve also created them with the hope of keeping costs down and to try and keep them relatively filling and nutritious. Here goes!
All you need is one saucepan to create this dish. It’s quick and easy to cook and most ingredients are cheap and readily available in many countries.
Finely dice 1 brown onion and mince 3 cloves of garlic. Place some oil in a saucepan and cook onion & garlic on low heat until translucent (about 3-4 mins).
Add 1 tsp of cumin, 2 tsp of smoked paprika, 1/4 tsp of chilli powder (if you want a little heat), to the above mix and cook for another minute.
Pour 1 can of crushed or diced tomatoes in the pan, plus 1 cup full of water. Once this is bubbling and hot, turn down and simmer for 5-10 mins. Once it has thickened, add 4 eggs to the pan, plus some salt and pepper.
Cover the eggs with a little of the hot tomato sauce mix.
Turn to low and cover until eggs are cooked to your liking. If you like eggs to be a little runny, reduce cooking time.
Once you’re happy with it and you can see that the egg whites have cooked through, remove from the heat. Enjoy with some fresh crusty bread and a spoonful of Greek yoghurt (if you have it).
Use any vegetables on hand to cook this easy stir fry. You can also add a can of chickpeas or kidney beans to bulk it out.
Vegetables such as onion, carrots, sweet potato, potato, zucchini, broccoli or any greens, peppers, cabbage, squash and garlic will be perfect.
Chop all the vegetables into similar sized pieces and cook the root vegetables first, as they’ll take the longest. We usually cook the vegetables in batches to you can keep the pan reasonably hot (or else you may end up with soggy veg, no thanks).
Once everything is cooked, add it all back to the pan and also any canned pulses you want to add to this recipe too. Add some soy sauce and stir, I like to add chilli flakes to spice it up a little.
Once it’s heated through, remove from heat and serve over some steamed rice.
Alternatively, you can cook a couple of cheap packets of instant noodles (without the flavouring) and stir through your vegetables for something different.
Finely dice 1 onion (red or brown) and mince 3 garlic cloves.
Add some oil to a saucepan and cook onion and garlic on medium heat until translucent. Place some simple chopped or grated vegetables such as carrots, zucchini or sweet potato to the saucepan. If you have any dried Italian herbs (or better yet some fresh herbs), then add half a tsp to the pan.
Cook for a few minutes.
Add one tin of diced tomatoes, 1/2 cup of water and simmer for 10 mins.
Once the sauce has thickened, take another pot of boiling water and cook some fresh penne or spaghetti.
Drain pasta and add to tomato-based sauce and mix through. You can mix through a small tin of tuna if you wish. Easy.
**Add ingredients such as sliced olives, sundried tomatoes or fresh spinach to this if you have it on hand**
Dice 1 brown onion, 3 cloves of garlic and 1 inch of fresh ginger (if you can’t find ginger, no problem – this is still a tasty recipe).
Heat some oil and cook the above ingredients until translucent.
Add 2 tablespoons of garam masala, 1 tsp curry powder, 1 tsp salt, 1 tsp pepper and cook until fragrant (1 min or so). Add a good pinch of chilli powder or chilli flakes if you like it with a little more heat.
Add 2 cans of diced/crushed tomatoes plus 1 cup of water to the pan. Bring to the boil and then turn the heat down. Simmer and cover with a lid.
After 10 mins, add 1 can of rinsed chickpeas and 1 can of rinsed lentils to the saucepan. Cook uncovered for a further 5 mins – if you need to add a little more water, do so. I like to add some fresh or frozen spinach to the mix if possible.
Turn off the heat and squeeze in the juice of half a lemon. If you’d prefer a creamier texture to the curry, add some sour cream or greek yoghurt.
Alternatively, you can add coconut milk to this curry if you wish.
In a separate pot, cook some rice or prepare couscous to accompany the meal.
Heat a saucepan and cook in a little oil on low heat. You can add anything else you have on hand for more flavour (bacon, salami, freshly diced tomato, sun-dried toms, tinned corn, lemon zest or olives).
Once this has cooked, add a cup of tinned tuna, some salt & pepper, fresh lemon juice and a little more oil to the pan.
Cook some pasta on the side – around 150g of pasta per person. Keep some of the water from the cooked pasta.
Add pasta to the mix in the saucepan, plus a little of the cooking water. Stir and serve.
**If you have any cream available, you could easily turn this meal into a creamy pasta dish. Just add cream to the pan once you’ve cooked off ingredients and then simmer for a few minutes before adding to pasta**
This is always a quick and easy meal for travellers. Toasties are such a versatile and tasty meal to prepare – you can put almost anything inside them, obviously, it depends on what you have in the fridge.
You can use almost any type of bread, baguette or wrap for this. Just spread with butter, margarine or oil on both sides and fill with ingredients.
Place some oil in a saucepan on medium heat and cook the toastie on both sides until golden brown. Some easy filling combinations are mentioned below:
Ham, cheese, tomato
Cheese & tomato
Ham and egg
Egg and sauce
Leftover tom/veg sauce and egg
Leftover veg curry
Tinned tuna and cheese
The list is endless. Obviously, if you’ve got access to fancier fillings – go for it!
There you have it! A small list of our go-to, cheap and easy meals for travellers. Naturally, if you wanted to cook any of these meals at home, you’ll probably have more ingredients such as fresh herbs, delicious cheese and a range of proteins to ‘pimp up’ these simple recipes.
Let us know if you try any of these meals we’ve suggested above. We’re still firm believers that food brings people together – and we’d love to know what cheap and easy meal you’d add to this list.
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Rach is a self-confessed travelling foodie. Her passion for food and culture has seen her eat her way through 186+ countries. She's currently on a big food adventure to visit EVERY country in the world!
When Rach isn't travelling, you can find her at the beach, drinking coffee or wine with friends or chowing down on the best eats around her home city of Melbourne, Australia.