Healthy Hostel Meals for Your Market Veggies

Every week from Friday to Sunday, backpackers hit Rusty’s Markets to stock up on inexpensive fresh veggies from over 180 stalls. Here are a number of delicious hostel meals that are easy, require few ingredients, and are packed with veggies to try out at the Travellers Oasis hostel kitchen.

Stir Fry

backpacker hostel meals

 

This is one of the easiest hostel meals since it’s pretty much just tossing everything in a pan with some oil. It’s also extremely versatile, so you can switch it up depending on what vegetables are in season. Read below for instructions from the Hostel Culture Blog.

Ingredients:

  • Chopped peanuts or tofu (ground beef or chicken is fine too)
  • Chopped vegetables (all colors of pepper, zucchini, carrots and broccoli)
  • Rice
  • Teriyaki or Soy sauce

Directions:

  1. Heat a little oil in the pan and cook meat or tofu.
  2. Meanwhile, cook rice according to package.
  3. In the same pan, heat a little more oil and add vegetables. Stir frequently for 6-7 minutes or until slightly brown.
  4. Add meat/tofu, vegetables, and rice together. Top with sauce.

 

 

Sesame Tomato Cucumber Salad

backpacker hostel meals

This hostel meal is a refreshing dish that looks classy and tastes delicious. If you’re missing some of these ingredients, you can easily substitute in whatever is around the kitchen.

 

Ingredients:

  • Sliced tomatoes, cucumber, jalapeno pepper, scallions
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons olive oil
  • 1 1/2 teaspoons sugar
  • 2 teaspoons toasted sesame seeds
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper

Directions:

Arrange tomato and cucumber slices on a plate. Whisk together soy sauce, vinegar, olive oil, and sugar in a small bowl until sugar dissolves. Drizzle 2 tablespoons of dressing over tomatoes and cucumbers, and top with scallions, peppers, and sesame seeds. Sprinkle with salt and pepper.

 

Pesto Chicken and Veggies

backpacker hostel meals

 

Instead of the go-to hostel meal of pesto pasta, try this healthier version. Read below for instructions from Julia’s Album Blog.

 

Ingredients:

  • 2 tablespoons olive oil
  • Chicken, sliced into strips
  • Sun-dried tomatoes, chopped
  • Asparagus, cut in half
  • 1/4 cup basil pesto
  • 1 cup cherry tomatoes yellow and red, halved

 

Directions:

  1. Heat a large skillet on medium heat, add 2 tablespoons olive oil, add sliced chicken. Season chicken with salt, add half of chopped sun-dried tomatoes – and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried tomatoes from the skillet, leaving oil in.
  2. Add asparagus (ends trimmed), seasoned with salt, remaining half of sun-dried tomatoes, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.
  3. Add chicken back to the skillet, add pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add halved cherry tomatoes, mix with the pesto and the chicken. Add chicken and tomatoes to the serving plate with asparagus.

 

 

Vegetable Ragout with Quinoa

 

For something that tastes great right away, and the next day for leftovers, try this recipe. If you don’t have quinoa, consider using brown rice or cous cous.

Ingredients:

  • Onion, Carrots, zucchini, eggplant, tomato, broccoli
  • Cooking oil
  • Tomato juice
  • Quinoa

 

Directions:

  • Grate one onion. If you don’t have a grater, cut the onion into small and thin pieces.
  • Dice two carrots, half a zucchini, one eggplant, one tomato, and some cauliflower and broccoli florets.
  • Prepare quinoa according to package.
  • Fry the onion and the veggies in a large frying pan until soft.
  • Add tomato juice and some water (two cups of liquids in total) to the mix with one cup of quinoa. Cook for another 15 minutes with a lid on.

 

Hummus Lettuce Wraps

backpacker hostel meals

 

This delicious meal requires no cooking whatsoever, which means you won’t have to wait in line for the hostel pan. Fresh, and very healthy, this meal makes for a tasty lunch. Read below for instructions from Eating Bird Food Blog.

 

Ingredients:

  • 2 large lettuce pieces
  • 1/2 cup hummus
  • 10 asparagus spears, roasted or raw
  • 1/2 cup cucumber, peeled and sliced into short thin strips
  • 1-2 carrots, peeled and sliced into short thin strips
  • 1/2 cup zucchini, sliced into short thin strips
  • 1/2 cup radish, sliced into short thin strips
  • 1/2 cup red cabbage, sliced thin
  • 1/2 avocado
  • Small greens or sprouts

 

Directions:

Wash and dry lettuce and place on a flat surface. Spread 1/4 cup of hummus near the top/middle of each leaf, fill each leaf with the remaining veggies, splitting each amount between the two wraps. Wrap the leaves as you would a burrito. Cut each wrap in half and enjoy.

 

Rusty’s Market Hours  

Friday — 5am to 6pm

Saturday — 5am to 6pm

Sunday — 5am to 3pm