Eating vegan doesn’t have to be expensive or complicated. It’s quite possible to maintain a plant-based diet on a budget by choosing the right staples to have in your kitchen.
What are the top affordable vegan staples you should stock up on to keep both your tummy and wallet full?
By focusing on versatile ingredients, you can create a variety of meals without breaking the bank. These staples are not only budget-friendly but also packed with nutrients to support a healthy lifestyle.
Whether you’re new to veganism or just looking to cut down on grocery spending, these tips will help you get started.
1) Dried Lentils
Dried lentils are an excellent vegan staple to keep in your pantry. They are packed with protein and fiber, making them a nutritious choice for any meal.
Unlike other beans, lentils cook quickly and don’t require soaking.
Lentils are versatile and can be used in many dishes. You can add them to soups, stews, salads, or even make a hearty lentil loaf. They absorb flavors well, so they’re perfect for spicing up with herbs and spices.
A simple lentil soup recipe is a great starting point. Just simmer lentils with diced tomatoes, vegetables like carrots and celery, and season with garlic, cumin, and a pinch of salt.
In about 30 minutes, you have a comforting meal ready to enjoy.
Storing dried lentils is easy too. Keep them in a cool, dry place and they can last for up to a year. This makes them an ideal choice for long-term storage and budget-friendly cooking.
Try incorporating them into your meals for a tasty and satisfying protein source.
2) Brown Rice
Brown rice is a wonderful staple to keep in your pantry. It’s a whole grain, meaning it maintains its natural nutrients like fiber and vitamins.
Because it’s versatile, you can use brown rice in many dishes—from stir-fries to salads.
Cooking brown rice takes a bit longer than white rice, but it’s worth the wait. The earthy flavor and chewy texture are perfect for hearty meals. Brown rice pairs well with veggies, beans, and flavorful sauces.
To make a simple dish, cook brown rice with a pinch of salt. Add black beans, corn, diced tomatoes, and a squeeze of lime juice. This creates a healthy and filling meal in no time at all.
You can also mix it with stir-fried vegetables and soy sauce for a quick, satisfying lunch.
Buying in bulk can be a cost-effective way to keep brown rice on hand. This can help you save money while ensuring you always have a nutritious base for your meals.
Check out ideas and tips for stocking up on vegan pantry staples.
3) Canned Chickpeas
Canned chickpeas are a fantastic vegan pantry staple. They are high in protein and fiber, making them a nutritious option for your meals. Plus, they are incredibly versatile, so you can use them in many dishes.
One simple way to enjoy canned chickpeas is by making a quick salad. Just mix the chickpeas with some diced tomatoes, cucumbers, and a squeeze of lemon juice. Add some salt and pepper to taste, and you have a refreshing and healthy dish.
You can also use canned chickpeas to create a hearty stew. Combine them with canned tomatoes, coconut milk, and curry powder in a pot. Let it simmer until it thickens to your liking. This will give you a delicious, plant-based meal that’s perfect for lunch or dinner.
Whether tossed into salads, blended into hummus, or added to stews, canned chickpeas are a must-have in your vegan pantry. Their long shelf life makes them ideal for stocking up, ensuring you always have a healthy ingredient at hand for your culinary creations.
You can get more ideas for dishes using chickpeas at Steamy Kitchen.
4) Rolled oats
Rolled oats are a fantastic vegan staple, especially if you’re on a budget. They are versatile, nutritious, and easy to store.
You can use them to make a range of dishes, from breakfast to snacks and even savory meals.
Consider making overnight oats for a quick and healthy breakfast. Combine rolled oats with your choice of plant-based milk, chia seeds, and a sweetener like maple syrup. Let it sit in the fridge overnight, and in the morning, top it with fruits or nuts.
Rolled oats are also great for baking. You can use them to make oatmeal cookies or add them to muffin recipes. They can even thicken soups or be used as a base for homemade granola.
For a savory option, use rolled oats in veggie burgers. Mix them with beans, grated vegetables, and your favorite spices. Form into patties and bake or fry until golden.
They are affordable and easy to find in bulk, which makes them a must-have for any vegan pantry. Enjoy experimenting with different recipes as you discover how useful rolled oats can be!
5) Frozen spinach
Frozen spinach is a fantastic addition to your kitchen. It’s convenient, affordable, and packed with nutrients like iron and vitamins A and C.
You can use it in a variety of dishes without worrying about it spoiling quickly.
Cooking with frozen spinach is easy. Just defrost it and add it to your favorite recipes.
It’s perfect for soups, stews, and casseroles, providing a rich, earthy flavor. You can also toss it in a stir-fry or blend it into smoothies for an extra nutrient boost.
How about trying a simple spinach and chickpea curry? Sauté onions and garlic, add canned tomatoes, chickpeas, and thawed spinach. Season with cumin and coriander. Simmer until everything is well-cooked.
It’s a quick and delicious dish that you can prepare in under 30 minutes.
For more inspiration, you might find creative recipes at Jamie Oliver’s site, where frozen spinach is celebrated for its versatility.
Keep some on hand for easy and nutritious meals.