Exploring vegan meals can be exciting and satisfying without breaking the bank. If you’re looking for budget-friendly options, plenty of meals are both affordable and nutritious.
You don’t have to spend a lot to enjoy delicious and healthy vegan dishes.
Embracing simple ingredients like beans, grains, and vegetables can help you create filling meals that are gentle on your wallet.
This article will guide you through a selection of easy and cost-effective vegan recipes that you can incorporate into your weekly meal plan.
1) Vegan Sloppy Joes with Crumbled Tempeh
Vegan sloppy joes with crumbled tempeh are a tasty twist on the classic sandwich. It’s a great option when you’re in the mood for something hearty.
Tempeh provides a satisfying texture and is a good source of protein.
To start, break a block of tempeh into small crumbles. You can boil the tempeh for about 10 minutes to soften it before cooking. Drain it well and set aside.
Next, heat a bit of olive oil in a skillet over medium heat.
Sauté diced onions and bell peppers until they soften. Add the crumbled tempeh, and cook until it’s browned and heated through.
Stir in tomato sauce, ketchup, a bit of agave nectar, and spices like garlic powder and mustard. Let it simmer until everything is nicely combined.
Serve your vegan sloppy joes on toasted buns. They’re delicious when paired with a simple salad or some potato chips. For more details, check out different recipes like the one from Dietitian Debbie Dishes. Enjoy your meal!
2) Lentil Soup with Whole Wheat Bread
Lentil soup is a delicious and filling meal that’s easy on your wallet. It pairs perfectly with whole wheat bread for a nutritious lunch or dinner. The soup is rich in protein and fiber, making it a great choice for maintaining energy throughout the day.
To make the soup, start by heating olive oil in a large pot.
Add chopped onions, carrots, and celery, then sauté until they are tender. Stir in minced garlic, thyme, and cumin for added flavor.
Next, add diced tomatoes, vegetable broth, and lentils. Let the mixture simmer until the lentils become tender. This helps all the flavors blend together.
You can find a detailed guide on making lentil soup on Tasty Recipes Chef.
Serve your soup with slices of whole wheat bread, which provides extra fiber and makes the meal more satisfying. Whole wheat bread can be toasted if you enjoy a little crunch. For a finishing touch, add a splash of lemon juice or garnish with parsley. Enjoy this wholesome meal that’s both tasty and budget-friendly.
3) Chickpea and Spinach Curry
Chickpea and spinach curry is a delicious and inexpensive vegan meal. It’s packed with protein and nutrients, making it a great choice for a healthy dinner.
To start, heat some olive oil in a pan and add chopped onions, cooking until they’re soft. Stir in garlic, followed by your favorite spices like turmeric and cumin.
Next, add chickpeas and let them simmer in the spice mixture.
Pour in some coconut milk for creaminess, then add fresh spinach. Cook until the spinach wilts.
For extra flavor, you can try adding cayenne pepper or fresh lemon juice.
Serve with rice or naan, and garnish with fresh coriander.
This dish is quick to make, with some versions like a 10-minute chickpea and spinach curry using pantry staples. It’s budget-friendly, costing just a few cents per serving. Enjoy your nutritious curry!
4) Black Bean and Rice Stir-Fry
Black Bean and Rice Stir-Fry is a tasty and affordable vegan meal. It’s simple to prepare using basic kitchen staples. This dish is not only nutritious but also very filling, perfect for feeding the whole family.
To make Black Bean and Rice Stir-Fry, you’ll need rice, black beans, and a variety of vegetables.
You can use onions, carrots, and frozen mixed vegetables for added flavor and nutrition. Remember to season with salt, lime juice, and other spices you enjoy.
Start by cooking rice according to package instructions.
Sauté diced onions and carrots in a pan with a little coconut oil. Add the drained black beans and mixed vegetables. Stir everything together and cook for a few minutes.
Once your rice is ready, mix it into the vegetable and bean mixture. Add lime juice and some cilantro if you like a hint of freshness. You can find detailed instructions for a similar recipe at Heirloom Meals.
Serve it warm, and enjoy this delicious and healthy meal.
5) Vegan Caesar Pasta Salad
Craving a fresh and filling meal? Try a Vegan Caesar Pasta Salad. It’s a wonderful mix of crunchy romaine lettuce, pasta, and cheesy vegan croutons. The creamy Caesar dressing makes this dish an absolute favorite.
Start by choosing your pasta. Bow-tie or penne are great options. Cook it according to the package directions, then rinse in cold water. This helps cool the pasta and stop it from overcooking.
Next, prep your salad ingredients.
Chop some romaine lettuce or use other greens like spinach or kale if you have them. Add the cooked pasta to a large bowl and mix with the greens.
For the dressing, mix a store-bought or homemade vegan Caesar dressing with some salty and zesty flavors. Whisk until smooth and creamy.
Adding croutons and extra veggies like roasted peppers or broccoli will boost the flavor. They also add a nice crunch and a pop of color to the salad.
To make it more interesting, toss in some seasoned tofu chunks for extra protein.
This salad is perfect for lunch or as a side at dinner. Enjoy!
6) Tofu and Vegetable Stir-Fry
Tofu and vegetable stir-fry is a delicious, quick, and affordable meal. This dish is a perfect option for busy nights when you want something tasty and nutritious. The tofu is a great source of protein, while the vegetables provide essential vitamins and minerals.
To make this meal, start by pressing the tofu for about 15 minutes to remove excess water. This helps it absorb flavors and achieve a firm texture.
Then, cut the tofu into cubes and set aside.
In a pan, heat some oil and add your choice of vegetables. Popular options include bell peppers, broccoli, and carrots. Cook until the veggies are tender but still crisp.
Add the tofu cubes and cook until they are golden brown.
Season with soy sauce, garlic, and ginger for extra flavor. For a twist, try adding a splash of sesame oil or your favorite stir-fry sauce.
Serve your tofu and vegetable stir-fry over rice or noodles.
This meal is not only budget-friendly, but also easy to customize with your favorite ingredients. Check out this helpful recipe to get started. Enjoy your wholesome and flavorful dinner!
7) Spaghetti with Tomato and Lentil Sauce
Spaghetti with tomato and lentil sauce is a delicious and filling meal. This dish is perfect for anyone looking to enjoy a plant-based meal that is both comforting and affordable. Lentils are packed with protein and make a great alternative to meat.
To make this recipe, start by cooking the spaghetti according to the package instructions.
While the pasta is cooking, prepare the sauce. Sauté some onions and garlic in a pan, then add canned tomatoes and cooked lentils. Let it simmer until the flavors blend together.
Season the sauce with your choice of herbs like basil or oregano, and add salt and pepper to taste.
Once the spaghetti is done, toss it with the sauce. To finish, sprinkle some nutritional yeast or vegan parmesan on top.
This dish is rich, hearty, and satisfying. It’s perfect for a family dinner or meal prep since it reheats well. For more ideas on enjoying lentils, you can find recipes like this on Essy Cooks and Healthy Food Guide.
8) Oatmeal with Banana and Peanut Butter
Start your day with a bowl of oatmeal topped with banana and peanut butter. This simple meal is not only tasty but also good for you. It provides a great mix of fiber from oats and protein from peanut butter.
To prepare, you’ll need rolled oats, water or plant-based milk, a ripe banana, and some peanut butter.
Cook the oats according to the package instructions using water or your favorite milk.
Once the oats are cooked, slice the banana and add it on top. Then, drizzle or dollop some peanut butter over everything to boost the flavor and add creaminess.
If you want to make this meal even more interesting, consider adding some cinnamon or a sprinkle of chia seeds. Both add a dash of flavor and extra nutrients.
Oatmeal with banana and peanut butter can be tailored to fit your taste. Try adding almond or sunflower seed butter if you prefer a slightly different flavor. For more ideas, check out this Healthy Creamy Banana Oatmeal recipe.
9) Sweet Potato and Black Bean Tacos
Sweet Potato and Black Bean Tacos are a tasty and budget-friendly option for your vegan meals. These tacos combine the sweetness of roasted sweet potatoes with the earthy flavor of black beans, creating a delicious harmony.
To make these tacos, start by roasting sweet potatoes until they’re tender. You can then mash them for a smooth texture. Meanwhile, sauté black beans with some diced onions and bell peppers for extra flavor.
Fill your tortillas with the mashed sweet potato and the black bean mixture. Add toppings like Pico de Gallo or fresh cilantro for added freshness and flavor.
These tacos are not only easy to make but also rich in fiber and nutrients, helping you maintain a balanced diet. For more ideas, check out these delicious and budget-friendly vegan tacos.
Enjoy them for a quick lunch or dinner, and feel free to customize with your favorite toppings like avocado or lime wedges for a zesty twist.
10) Vegan Chili with Kidney Beans and Corn
Vegan chili with kidney beans and corn is a delicious and filling meal that’s easy on the wallet.
It’s packed with protein and fiber, thanks to the beans, while the corn adds a nice sweetness and crunch.
Start by heating some oil in a pot and sautéing chopped onions and garlic.
Add bell peppers and cook until they soften.
Then, toss in canned kidney beans, drained and rinsed, and a cup of corn.
Stir in a can of diced tomatoes, some chili powder, cumin, and a pinch of salt.
Let everything simmer together for about 20 minutes. This allows the flavors to blend and create a rich, hearty stew.
It’s perfect served with a side of crusty bread. Or, try it over rice or quinoa for a complete meal.
For more tips check out this vegan chili recipe.
It’s simple, tasty, and very easy to make!