I’m often asked if I can share more budget-friendly vegan meals. So I’ve teamed up with Alyssia from Mind Over Munch YouTube channel to show you some of our favourite vegan dinner recipes. Our goal was to make the recipes as affordable as possible. In fact, each one of my recipes is less than $0.90 per serving! I understand that prices for food vary depending on where you’re from. My calculation was based on prices I paid at the grocery store closest to my house in Toronto (i.e. Metro). I actually used to work there during high school, making pizzas. But that, my friends, is a story for another time.
Let’s get back to our awesome vegan dinners.
1. Cauliflower Mashed Potatoes
Growing up in Russia, I’ve eaten A LOT of potatoes. Potatoes and mushrooms happen to be one of my favouritefood combinations. Add a side of pickled tomatoes and cucumbers and you’ve got perfection. In the past couple of years, I started adding cauliflower to my mashed potatoes to bump up total nutritional value of the dish. If you’re not a big fan of cauliflower, don’t worry, you can barely taste it.
2. Spicy Red Lentil Soup
If you’re new here, you might not know this, but I love, love, love soup. I eat it all year round at least 2-3 times a week. This Spicy Red Lentil Soup is one of my staples during colder months. Well to tell you the truth, I make it during summer too as per my family’s and my tummy’s requests. It’s full of rich flavours and has just a few simple ingredients.
3. Stuffed Bell Peppers
This is one of my favourite dinners to make for my family. I love how versatile and creative you can get with this recipe. I’ve made it with quinoa, brown rice and buckwheat before using many different veggie combinations.
3 Affordable Vegan Dinner Recipes
Ingredients
Cauliflower Mashed Potatoes (Serves 3)
- 6 medium size potatoes
- 1 large cauliflower head (about 1½ pounds)
- 4 cups sliced mushrooms
- 1 onion
- 1-2 garlic cloves
- 1 tsp grapeseed oil
- salt and pepper for seasoning
Spicy Red Lentil Soup (Serves 8)
- 1 tsp grapeseed oil
- 1 onion
- 2 garlic cloves
- 5 medium carrots
- 1 can (16 oz) diced tomatoes or 400 g fresh tomatoes
- 6-7 cups vegetable stock
- 2 cups red lentils
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp turmeric
- ¼ tsp cayenne pepper
- salt and pepper for seasoning
Stuffed Bell Peppers (Serves 4)
- 1½ cups brown rice
- 4 red bell peppers
- ½ tbsp grapeseed oil
- ½ onion
- 2 garlic cloves
- 20 green beans
- ½ broccoli head
- 2 small zucchinis
- 1 tomato
- 2 tsp dried basil
- 1 tsp dried oregano
- 1 tsp cumin
- salt and pepper for seasoning
Directions
Cauliflower Mashed Potatoes
- Cut potatoes into chunks and cauliflower into small florets. Steam for 15 minutes.
- While the potatoes are cooking, heat oil in a large skillet.
- Add diced onion and garlic to the skillet and sauté over medium heat for 5 minutes.
- Finally, add sliced mushrooms and cook for another 7-10 minutes. When mushrooms are almost ready, season with salt and pepper.
- Mash potatoes and cauliflower with a potato masher adding as much reserved cooking liquid as needed.
- Season potatoes with salt and pepper.
- Serve mushrooms on top of mashed potatoes sprinkled with fresh dill.
Spicy Red Lentil Soup
- In a large pot, heat grapeseed oil over medium heat. Add diced onion and garlic and cook for 5 minutes until translucent.
- Add diced carrots to the pot and cook for 2-3 minutes.
- Add all of the spices except for salt and pepper and stir well. Cook for additional 2 minutes.
- Stir in the stock, tomatoes and red lentils. Bring to a boil.
- Reduce the heat to medium and simmer uncovered for 20-25 minutes.
- Season with salt and pepper to taste.
Stuffed Bell Peepers
- Preheat oven to 400F (200C). Lightly grease a baking tray.
- Cut peppers in half and remove the core. Place on the baking tray cut side down and roast for 25-30 minutes.
- Meanwhile, prepare brown rice according to the directions on the package.
- In a large skillet, heat grapeseed oil over medium heat.
- Sauté chopped onion and garlic for 5 minutes.
- Add diced zucchinis, green beans and broccoli and cook for 5 minutes over medium/high heat.
- Stir in diced tomatoes and spices. Continue cooking for a couple more minutes.
- Season the vegetables with salt and pepper and add the rice which should be cooked by this point. Mix well.
- Spoon the rice and vegetables into the pepper halves. Return to oven to to heat up if needed for 5 minutes.
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FAQs
Vegan on a budget
- tinned beans and dried pulses of various kinds.
- vegetables (particularly seasonal ones)
- potatoes.
- egg-free pasta and noodles.
- rice.
- bread (wholemeal is ideal from a health point of view)
- dried herbs and spices.
- seasonal fruit.
Sample meal plan
- Breakfast: tempeh bacon with sautéed mushrooms, avocado, and wilted arugula.
- Lunch: whole-grain pasta with lentil “meatballs” and a side salad.
- Dinner: cauliflower and chickpea tacos with guacamole and pico de gallo.
- Snacks: air-popped popcorn, kale chips, and trail mix.
- Carrot Dogs. One of our most popular recipes, these smoky carrot dogs taste remarkably like hot dogs. ...
- Zucchini Fritters. ...
- Homemade Vegan Pesto. ...
- Sneaky Chickpea Burgers. ...
- Lentil Vegetable Soup. ...
- Mixed Berry Jam with Chia Seeds. ...
- 5-Minute Ketchup. ...
- Spinach Lasagna.
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
Are Oreos vegan? ›
Many vegans refer to Oreos as “accidentally vegan,” meaning they don't contain animal products — but they weren't created to be a specifically vegan treat. Oreos do not contain milk, eggs, or any other animal-derived products, so they are technically vegan in that sense. Plant-based cookies and cream lovers rejoice!
Can vegans eat pasta? ›
Most packaged pasta—including spaghetti, penne, and more—is vegan. It's worth checking the label to be sure, as some pasta contains eggs, but most of the pasta you see on the supermarket shelves is 100% vegan!
Do vegans eat cheese? ›
On the other hand, vegans avoid all animal products or animal byproducts, including dairy and milk. Because most cheese is made from cow's or goat's milk, most types are not vegan-friendly.
Can vegans eat rice? ›
Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!
What is surprisingly not vegan? ›
Honey. Honey is a controversial food for many vegans. Bees do produce it, and it is also a food source in the hive. Because bees produce it, and bees have died to make it, honey is not considered vegan.
How to be vegan while poor? ›
Staple vegan foods such as oats, lentils, pasta, rice and chickpeas are among the cheapest foods and are in *a lot* of vegan recipes, so should definitely make an appearance on your list. Oh, and avoid shopping whilst hungry.
22 Things Not To Say To A Vegan
- Where do you get your protein? ...
- Just have a little of this (non-vegan food), I won't tell anyone! ...
- I just love a rare steak. ...
- God wants us to eat animals. ...
- How can you live without bacon?? ...
- You don't make friends with salad. ...
- Don't you care about people? ...
- How do you know someone's a vegan?
Vegans can eat bread that does not contain animal products or byproducts. This includes breads that only use some variation on flour, water, yeast, and salt including ciabatta, baguette, focaccia, sourdough, pita, and ezekiel breads.
What snack foods can vegans eat? ›
Try These Popular Vegan Snacks (Chips, Cookies, and More)
- Vegan Rob's Chips.
- Rivalz Extra Chedda' Mac.
- Outstanding Foods PigOut Pigless Pork Rinds.
- Nature Valley Crunchy Granola Bars—Peanut Butter Dark Chocolate.
- Trader Joe's Almond Butter Filled Pretzel Nuggets.
Vegan Diet Basics and How to Get Started
A vegan diet is a plant-based plan that excludes all animal products, like meat, fish, dairy and even honey (because it's made by bees, so it's considered an animal product).
Is it possible to be vegan on a budget? ›
Eating healthy and vegan is simple on a budget, and over time, the money you save with each trip to the grocery store by swapping out cruelly obtained (and expensive) foods for cheap vegan ones will add up. There are plenty of delicious, healthy, and cheap vegan foods that you can find at most grocery stores.
Can a vegan diet be cheap? ›
A vegan diet can be healthy and cheap, as long as you pay attention to a few key factors. Here are some tips to get started: Learn the basics: Before you go vegan, it's important to learn which nutrients and minerals you absolutely need.
How to save money on food vegan? ›
Vegan on a budget: 10 money-saving tips
- Make a list. Aim to sit down every week and create a shopping list. ...
- Steer clear of vegan eating trends. ...
- Get herb plants for your home. ...
- Avoid the flashy vegan alternatives. ...
- Bulk buy and discover your 'lazy day dish' ...
- Eat before you shop. ...
- Make too much dinner. ...
- Embrace frozen peas!
Growing up in Russia, I’ve eaten A LOT of potatoes. Potatoes and mushrooms happen to be one of my favouritefood combinations. Add a side of pickled tomatoes and cucumbers and you’ve got perfection. In the past couple of years, I started adding cauliflower to my mashed potatoes to bump up total nutritional value of the dish. If you’re not a big fan of cauliflower, don’t worry, you can barely taste it.
If you’re new here, you might not know this, but I love, love, love soup. I eat it all year round at least 2-3 times a week. This Spicy Red Lentil Soup is one of my staples during colder months. Well to tell you the truth, I make it during summer too as per my family’s and my tummy’s requests. It’s full of rich flavours and has just a few simple ingredients.
This is one of my favourite dinners to make for my family. I love how versatile and creative you can get with this recipe. I’ve made it with quinoa, brown rice and buckwheat before using many different veggie combinations.