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.
Most vegan diets include beans in at least one meal per day, including lentils, chickpeas, black beans, pinto beans and many more. Many vegans consume soy-based proteins such as tofu and tempeh; their mild flavor makes them a great substitute for meat in stir-fries, soups and stews.
What do vegans eat for breakfast lunch and dinner? ›
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.
36 Easy Vegan Dinner Ideas That Even Picky Eaters Will Love
- 01 of 36. Spiced Rice With Crispy Chickpeas. ...
- 02 of 36. Fish-Free Ceviche. ...
- 03 of 36. Slow Cooker Black Bean Posole. ...
- 04 of 36. Tofu Asada With Caramelized Onion Refried Beans. ...
- 05 of 36. Vegetarian BLT With Shiitake Bacon. ...
- 06 of 36. Chickpea Salad Sandwich. ...
- 07 of 36. ...
- 08 of 36.
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.
Which five are popular vegan foods? ›
The most popular type of vegan food is plant-based dishes that are prepared without any animal products or by-products, such as dairy or eggs. Popular vegan dishes include veggie burgers, tofu stir-fries, vegetable curries, salads, and pasta dishes.
Which country is #1 for vegans? ›
India. Three of India's major religions — Hinduism, Buddhism, and Jainism — teach the practice of ahimsa, or non-violence towards all beings. Because of this religious tradition, India has the highest percentage of vegetarians out of all the countries in the world.
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!
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.
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!
A vegetarian and vegan diet consists of: grains, beans and pulses. carbohydrates – such as pasta, rice and potatoes. nuts and seeds.
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? ›
Canned foods are a versatile and long-lasting staple ingredient. Beans, lentils, tomatoes, fruit, and vegetables are healthful and nutrient-dense. Tinned and frozen foods also keep well, which makes cooking extra simple and minimizes food waste. Buying fresh, seasonal produce is healthy as well as budget-friendly.
What is a vegan who only eats eggs? ›
Can a vegan eat eggs? The straightforward answer is that you technically cannot call yourself a vegan if you consume eggs. Because eggs are not vegan, you would be called an ovo-vegetarian; or just a vegetarian for simplicity's sake as vegetarians do eat eggs.
Can a poor person be vegan? ›
A Vegan Poverty Food Diet is Delicious and Nutritious
When you see first-hand how outrageous your monthly spending is on unhealthy foods, you will see that going plant-based and vegan is much easier and does not cost more. Think about other things that you spend money on, and consider what you could do without.
What can vegans eat list of foods? ›
Vegans don't eat meat or dairy products like eggs and cheese. Instead, vegans eat either plants themselves (such as leafy greens like spinach and lettuce), products that plants produce (fruits, seeds, nuts, and legumes), or products that are derived from plants (such as olive oil and tofu).
What to buy for vegan food? ›
Most vegan diets consist of a very wide range of nutritionally rich, tasty, and filling staples including fruits, vegetables, nuts, seeds, legumes, grains, plant-based vegan meat alternatives, dairy alternatives (like vegan cheeses and milks), pantry staples, breads, pastas, condiments, herbs and spices, beverages, ...
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.