With this ultimate Guide to Eating Vegan On A Budget, you will get everyday tips, food lists and easy vegan recipes.
Eating vegan food, contrary to popular belief does not have to be expensive. People usually get this impression when walking through vegan aisle at supermarkets, where dairy-free cheese is usually sold for three times the price of “dairy cheese,” but this isn’t the case.
We’ve compiled a list of pantry staples to keep on hand to help you whip up cheap and delicious vegan food everyday with minimal cost and effort.
As it turns out, most poor people are already living closer to a vegan diet, so it’s available to everyone and every budget. The reality is raising animals for foods actually costs us more money.
As you read on, we will list all the inexpensive pantry staples every very should know. We will make a list of Budget-Friendly Pantry Staples every vegan should keep on hand.
With that in mind, we will discuss the best ways to prepare these ingredients to maximize flavor and get the most out of your budget.
Meal prepping and freezing meals are another effective way to eat vegan food on a budget. We will also talk about the best ways to add freshness to your dishes.
You won’t have to spend every night in the kitchen cooking, so you’re able to focus on the things and people you love.
Budget-Friendly Vegan Staples To Have On Hand
Oats
Popular uses: Overnight oats and oatmeal.
Paired with flax seeds, chia seeds, nut butter, and hemp hearts overnight oats are a cheap vegan staple
that can be made ahead of time. They pack lots of fiber, protein, and the nutrients you need to power
through your day.
Something new: Savory oats- Oats don’t need to be limited to oatmeal or breakfast. Savory oats can
make a delicious rib sticking meal that will leave you satisfied, energized, and full of fiber.
Savory oats can be cooked with broth to add the perfect dimension that compliments accompaniments like
broccolini, zucchini, or corn. Or cook your oats with something new like the African spice blend Berberé
for a flavorful dinner with a little heat. Experiment with your favorite spices and blends to find your
favorite combination.
Lentils
Lentils are popular in many different cultural cuisines for a reason. They are easy to prepare, nutrient
dense, and truly delicious especially when paired with the right spices and accompaniments.
Eating lentils can never get boring because they make a great meat substitute in dishes like chili, spaghetti, or even vegan cabbage rolls.
Potatoes
Antoine-Augustin Parmentier was a war prisoner, credited with popularizing the consumption of
potatoes in France. This is because during his time imprisoned, he ate only potatoes.
He then went on to build a legacy on preaching on the health of the potato. They are nutrient dense and one of the most affordable vegan pantry staples.
Something New: What’s more, when it comes to eating vegan on a budget, there is nothing better than
free food.
If your potatoes start to sprout in your cupboard, you can easily plant the eyes in a garden,
raised bed, or container, and never pay for potatoes again!
They are a very hardy vegetable and can
grown in a variety of environments.
Beans
Beans come canned and dried, and both are wonderful. There is no denying that. However, if your focus
is eating vegan on a budget, then learning to cook the perfect dried beans is exactly what you want to
know.
Something new: Black beans – To add another dimension of flavor to your beans, experiment with adding
different herbs and spices while you cook them.
The best black beans you will ever eat: Do a rapid soak on your beans where you bring the pot to a boil
with bay leaves, carrot, onion, garlic, and celery.
Let soak for an hour and then simmer until tender. It is best to give them a few hours to really let the flavors marry in the pot. After your beans are tender, they are ready to eat!
Eating Vegan on A Budget And Meal Prepping
Meal prepping is perhaps the single most important move for a vegan on a budget. Having food
prepared in your freezer is amazing for weeknights or nights where you just need to unwind.
There are a lot of great vegan foods that store very well in the freeze for up to 6-12 months!
Freezer burritos – Rice, beans, and spices are the holy trinity ingredients for the perfect freezer burritos.
Some great additions include cactus, seasoned roasted potatoes, and even tofu.
Stuffed peppers – The base for vegan stuffed peppers is similar to freezer burritos and prepping them
both at the same time is a great way to maximize on your efforts.
Soups – Nothing is better than a steaming bowl of soup to warm you from the inside out. Vegan, stock
based soups also freeze very well. You can make vegetable stock from all of the vegetables scraps such
as: carrot tops, celery ribs, onion tops, and more.
Bring them to a boil with a bay leaf and let the magic happen. Once you have your soup base add your favorite ingredients: orzo pasta, barley, vegetables, or pasta.
Fresh Herbs
Fresh herbs are sprinkles on the cake that is vegan eating. However, fresh herbs from the grocery store
are expensive and sometimes low quality.
Growing herbs like mint are easy, as they grow like weeds.
Other herbs like rosemary and basil are easy to grow and smell great. You may also try your hand st
growing thyme, or oregano. Try growing them from seed for the best value!
What to Avoid When It Comes To Eating Cheap Vegan Food
Expensive meal substitutes: Avoid highly processed vegan food from the freezer section of your grocery
store. Remember, convenience comes with a price tag and that price tag is more than dollars and cents!
Food waste: We have all been there, it is hard to avoid despite out best efforts. We all know sometimes
your spinach will go bad just because you looked at it funny.
There are steps you can take to limit food waste. Smoothies are a great way to utilize your ingredients and make the perfect breakfast or snack. They can also curb those nasty sugar cravings!
Eating Vegan Food on a Budget – Final Words
If you spend a lot of time picking out ingredients in the produce aisle and avoid the meat and dairy section of the grocery store, you can easily reach your health goals as well as save money at the same time.
Now that you’re armed with some useful tips for preparing cheap and tasty vegan meals, it’s time for the best part…Cooking!
There are zero rules when it comes to cooking vegan food, as long as you’re using fresh ingredients for you end everyone to enjoy.
Enjoyed this article?
Check out our post “How to get started on a plant-based diet“ for more tips!