Affordable Autumn Recipes for International Students

As autumn rolls into Australia, it’s time to dive into a season of cozy, comforting meals that won’t break the bank. Think roasted zucchinis, stewed broccoli, creamy eggplants, and sweet potatoes—ideal for students looking to eat well on a budget.

We’ve put together a no-fuss list of quick, affordable and hearty dishes perfect for meal-prepping or whipping up after a long study session. From savoury soups to hearty salads and everything in between, we’ve got your autumn eats covered.

Veggie Loaded Couscous Bowls

Filling and tasty, this dish is full of interesting textures, and the combination of carbs and fibre will keep your brain switched on all day. Don’t eat it all at once!

Ingredients:

• 150g couscous
• 2 tsp vegetable stock powder
• 2 cups boiling water
• 4 tsp extra virgin olive oil
• 1 red onion
• 4 garlic cloves, chopped
• 2 zucchini, chopped
• 200g frozen peas
• 2 tbsp lemon juice
• 1 tin chickpeas
• 60g baby spinach

Method:

1. Place couscous in a bowl and mix in the stock powder. Pour one cup of boiled water over the couscous and mix well. Cover with a plate or plastic wrap, allowing the couscous to absorb the water.
2. Heat oil in frypan over medium heat. 
3. Add the onion and garlic, and sauté for 1-2 minutes, before adding the zucchini. Continue to sauté for another 6-8 minutes, or until softened. 
4. Add the chickpeas, peas and baby spinach, and let them wilt, then season with salt, pepper and lemon juice.
5. To assemble, fluff up the couscous with a fork. Stir in the cooked vegetables. Finish with an extra drizzle of olive oil or lemon juice if you’d like.

Serves 4. 

Estimated total cost: $12.70

Cost per serving: $3.10

Cannellini Bean and Veggie Soup

Perfect if you have leftover autumn veggies in your cupboard – you can swap out the zucchini and capsicum with eggplant, sweet potato or any other autumn vegetable. Serve with a big chunk of toasted bread – delicious!

Ingredients: 

• 2 zucchini, chopped into small cubes
• 2 capsicum, chopped into small cubes
• 6 cloves of garlic
• ½ celery
• 1 tbsp all purpose seasoning
• 1 can tomato sugo
• 1 tbsp vegetable oil
• Salt and pepper

Method:

1. Place the veggies on a lined oven tray. Drizzle with oil and season with salt and pepper. Roast until tender, about 15-20 minutes.
2. Prepare the soup base: cook celery in a saucepan until softened (3-4 minutes), before adding cannellini beans, all purpose seasoning and garlic.
3. Pour in sugo, vegetable stock powder, and water. Simmer, stirring occasionally, until reduced, about 5-6 minutes.
4. Remove from heat and stir through the roasted veggies. Season with salt and pepper.

Serves 4. 

Estimated total cost: $11.30

Cost per serving: $2.80

Coconut and Ginger Tofu with Rice

Fresh yet hearty, this protein-packed meal will have you ready for whatever life throws at you. Top with peanuts or sesame seeds for a bit of extra crunch!

Ingredients:

• 6 cloves garlic, chopped
• 1 ½ cups jasmine rice
• 2 carrots, chopped
• 250g firm tofu
• 250g green beans, chopped
• 1 tin coconut milk
• 2 tbsp soy sauce
• 1 tsp crushed ginger

Method:

1. Heat oil in a saucepan.
2. Cook most of the garlic for 1-2 minutes (leave some aside for later).
3. Add 2 ½ cups of water and bring to the boil. 
4. Add the jasmine rice, and cook until water is absorbed.
5. In a frying pan, cook the carrots and green beans until tender.
6. Cook the tofu until brown all over, 4-5 minutes.
7. For the coconut sauce: cook crushed ginger and chopped garlic until fragrant.
8. Add coconut milk, soy sauce and a splash of water, and stir until thickened.
9. Return tofu to the pan and stir to coat in the sauce.
10. Serve rice, veggies and tofu all together in a bowl.

Serves 4. 

Estimated total cost: 6.88

Cost per serving: 1.72

Creamy Pesto Pasta

This dish is pure comfort food, and perfect for when the weather starts to cool down. 

Ingredients:

• 2 zucchinis, chopped
• 2 carrots, grated
• 1 bag of mixed salad leaves
• 500g pasta – your choice
• 300ml light cooking cream
• 190g basil pesto
• Grated parmesan cheese
• 1 tbsp minced garlic

Method:

1. Boil a medium saucepan with salted water.
2. Cook pasta in boiling water for about 12 minutes.
3. Heat oil in a large frypan or skillet.
4. Cook zucchini for 4-5 minutes. Set aside.
5. Reduce heat to medium, then add light cooking cream and garlic and stir until slightly reduced.
6. Remove pan from heat. Stir in basil pesto and pasta until combined. Season with salt and pepper to taste.
7. Sprinkle with grated parmesan cheese to serve.

Serves 4. 

Estimated total cost: $18.42

Cost per serving: $4.60

One Pan Chicken Fajitas

This is one of those recipes where you can throw everything in a pan, pop it in the oven, and enjoy!

• 2 red capsicums
• 2 yellow capsicums
• 1 red onion
• 500g chicken breast
• 2 tbsp extra virgin olive oil
• 1 ½ tbsp all-purpose seasoning
• 8 small tortillas
• 2 tbsp lime juice
• ¼ cup coriander leaves

Method:

1. Preheat oven to 200°C and line a baking tray with paper.
2. Slice capsicum, peel and slice the onion into wedges and cut the chicken into strips and transfer to a large bowl. 
3. Add the olive oil, chilli powder, cumin, coriander, paprika, garlic powder, salt and pepper to the bowl. 
4. Toss to combine, ensuring everything is well-coated in the spices then transfer to your lined baking tray and spread into an even layer.
5. Roast for 15-20 minutes, or until cooked, then remove from oven. 
6. Serve the fajitas in warmed tortillas with a garnish of coriander leaves and a squeeze of lime juice.

Serves 4. 

Estimated total cost: $18.70

Cost per serving: $4.60

Roasted Zucchini Rolls

Cheesy zucchini in a delicious tomato sauce – what more could you ask for? This is a fun way to cook zucchini and a great way to pack veggies into your diet.

Ingredients:

• 150g tomato pasta sauce
• 3 zucchinis
• 1 bag of frozen spinach
• 320g ricotta
• 100g grated parmesan
• 60g shredded mozzarella
• 2 eggs

1. Preheat oven to 180°C. Slice zucchini lengthways, approximately 0.75mm thick. Set aside.
2. Defrost spinach, then place in a colander or sieve and squeeze thoroughly to remove excess liquid. Chop roughly.
3. In a large bowl, add spinach, ricotta, parmesan, 50g mozzarella, eggs, salt and pepper. Mix well.
4. Place 1 tablespoon of mixture at the end of a slice of zucchini and roll up to enclose filling. You may need to use toothpicks to secure the bundles. Repeat until you have used all your filling and zucchini slices.
5. Pour 130g of pasta sauce into the base of a baking dish (approximately 15-20cm diameter). 
6. Pop the zucchini rolls upright into the dish, then spoon the remaining pasta sauce on top. 
7. Sprinkle the remaining mozzarella on top and bake for 30-35 minutes, or until the zucchini is soft and golden.

Serves 3

Estimated total cost: $14.40

Cost per serving: $4.80

Veggie Loaded Nachos

This nacho recipe is packed with fresh veggies, meaning you’ll be sure to hit your daily veg intake while enjoying a delicious meal.

• 250g unsalted corn chips
• 150g salsa
• 1 avocado
• 1 tin canned black beans
• 1 punnet cherry tomatoes
• 100g mozzarella cheese
• 1/2 red onion
• 10g coriander
• 1 lime
• 60ml unsweetened yoghurt

1. Preheat oven to 180 degrees Celsius. Pour chips into a large baking dish.
2. Juice half the lime. Mash the avocado and season with salt and pepper and lime juice. Set aside in a bowl.
3. Chop the cherry tomatoes into quarters and dice the red onion.
4. Drain and rinse black beans. Scatter the black beans and cherry tomatoes on top of chips and sprinkle cheese on top. Place in oven and cook for 10-15 minutes.
5. Mix through the red onion with the avocado mix and stir to combine.
6. Remove nachos from the oven and top with avocado, yoghurt, coriander and salsa. Add jalapeños if you’re missing a bit of spice!

Serves 6 

Estimated total cost: $13.55

Cost per serving: $2.25

Autumn Minestrone

A nice hearty meal to welcome the change in temperature. Feel free to load it up with other veggies – the sky’s the limit!

• 3 tbsp vegetable oil
• 1 brown onion
• 2 garlic cloves
• 1 carrot
• 1 stick celery
• 1 zucchini
• 1 tbsp tomato paste
• 1 bay leaf
• 1 tsp rosemary
• 1 tsp thyme
• 2 tins crushed tomatoes
• 1.5L vegetable stock
• 2 tins cannellini beans
• 100g your choice of pasta

1. Dice the onion, carrots, celery and zucchini and mince the garlic.
2. Heat oil in a large saucepan over medium heat. Add onion, garlic, carrots, celery and zucchini, and sauté for 8-10 minutes, or until the onions are see through.
3. Stir in the tomato paste and cook for 2 minutes. Add the bay leaf, rosemary, thyme, tinned tomatoes and vegetable stock. Season with salt and pepper.
4. Bring soup to a boil, then cover and reduce to simmer for 20-25 minutes.
5. Once the vegetables begin to soften, add the cannellini beans and pasta. 
6. Stir, then cover and continue cooking on low-medium heat for another 7 minutes, or until the pasta is cooked. Enjoy!

Serves 4

Estimated total cost: $12.50

Cost per serving: $3.10