Print

Easy Cheap Vegan Meals: 10 Budget-Friendly Plant-Based Recipes to Try Today

easy cheap vegan meals - featured image
Print Recipe

A collection of straightforward, budget-friendly vegan meals made with simple pantry staples, designed to be quick, tasty, and nutritious for everyday cooking.

Ingredients

  • Dried or canned beans (black beans, chickpeas, lentils)
  • Brown rice or quinoa
  • Fresh vegetables (carrots, onions, bell peppers, spinach)
  • Frozen vegetables (corn, green beans, mixed stir-fry veggies)
  • Tomato products (crushed tomatoes, tomato paste, diced tomatoes)
  • Plant-based milk (unsweetened almond or oat milk)
  • Spices & herbs (cumin, smoked paprika, garlic powder, chili flakes, dried oregano, fresh cilantro or parsley)
  • Oils and condiments (olive oil or vegetable oil, soy sauce or tamari, vinegar or lemon juice)
  • Nuts and seeds (peanuts or sunflower seeds)
  • Nutritional yeast
  • Garlic cloves
  • Lemons

Instructions

  1. Prepare the beans or lentils: soak dried beans overnight in cold water (about 8 hours), then drain and rinse. For canned beans, rinse and drain to remove excess sodium.
  2. Cook the grains: rinse 1 cup brown rice or quinoa under cold water. Combine with 2 cups water in a pot, bring to a boil, then reduce to a simmer, cover, and cook 35-40 minutes for rice or 15 minutes for quinoa. Fluff with a fork when done.
  3. Chop the vegetables: dice 1 medium onion, 2 carrots, and 1 bell pepper into uniform pieces. Roughly chop or tear leafy greens like spinach.
  4. Sauté aromatics: heat 2 tablespoons olive oil in a skillet over medium heat. Add onion and cook about 5 minutes until translucent. Stir in 3 minced garlic cloves and cook 1 minute until fragrant.
  5. Add vegetables and spices: toss in carrots, bell peppers, and other veggies. Sprinkle 1 teaspoon cumin, 1 teaspoon smoked paprika, and ½ teaspoon chili flakes. Stir and cook 8-10 minutes until veggies soften.
  6. Combine with beans and tomato: add 1 cup cooked or canned beans and 1 can (14 oz) diced tomatoes. Stir and simmer 10-15 minutes to meld flavors. Season with salt and pepper. Add water or vegetable broth if mixture is dry.
  7. Prepare creamy sauce (optional): blend ½ cup plant-based milk with 2 tablespoons peanut or sunflower seed butter until smooth. Stir into bean mixture for richness.
  8. Assemble and serve: spoon bean and veggie stew over cooked grains. Garnish with fresh herbs and a squeeze of lemon juice. Adjust seasoning as needed.

Notes

Soak dried beans overnight to reduce cooking time and improve digestibility. Don’t rush sautéing onions and garlic to build flavor. Adjust thickness of stew by adding water or plant milk as needed. Use fresh herbs at the end to preserve brightness. These meals store well refrigerated for up to 4 days and freeze well. Reheat gently with a splash of water or plant milk.

Nutrition

Keywords: vegan meals, budget-friendly, plant-based, easy vegan recipes, cheap vegan meals, quick vegan dinner, healthy vegan, vegan protein, gluten-free vegan

Find it online: https://siennaspoon.com/easy-cheap-vegan-meals-10-budget-friendly-plant-based-recipes-to-try-today/