So I installed Applecore to get a look at the hunger values, and went through Harvestcraft's foods with NEI. Here's what I found promising:
Spring Salad:letuce+another veggie for 4.5
+1 (5.5) if you add a cucumber
Hash: 5.5 for onion, potato, tofu, and ketchup (tomato)
Chili: Beans, onion/bellpepper/chili pepper, firm tofu for 6.5
+0.5 if you add another chili pepper
Lime Smoothie: Snow+lime, 4.5. Very easy if you have access to snow.
Toast: 3.5 from bread. Very good for its low cost.
Sandwiches: peanut butter, jelly (fruit, sugar), bread for 5
Lamb Kebab: Firm Tofu, Onion, Bell Pepper, Stick for 7
Bacon-Wrapped Dates: Dates+Firm Tofu for 6
Note: Dates are a tree fruit, so that could slow things down.
Looking at this, Extreme Chili (Chili+another chili pepper) and Lamb Kebab are probably the best bet for a semi-simple craft. 7 shanks for only 4 ingredients. If you can get a hold of dates and are willing to deal with the way tree fruits work, bacon-wrapped dates is dead simple for almost as much bang. And if you want drop-dead simple you can make a wheat farm and cook your bread twice.