Cheap and easy vegan meals for beginners

Embarking on a vegan journey can feel a bit daunting at first, especially when you’re worried about costs and complicated recipes. But fear not! Eating plant-based doesn’t have to break the bank or require hours in the kitchen. In fact, some of the most delicious and satisfying vegan meals are incredibly cheap and easy to whip up, perfect for beginners who are just starting to explore the wonderful world of vegan cuisine. This guide will walk you through some simple yet scrumptious meal ideas, focusing on readily available ingredients and straightforward techniques. Get ready to discover how delicious, affordable, and incredibly easy vegan cooking can be!

Why Choose Cheap and Easy Vegan Meals?

There are numerous compelling reasons to embrace cheap and easy vegan meals, whether you’re a seasoned vegan or just curious about plant-based eating. Firstly, it’s incredibly budget-friendly. Many staple vegan ingredients like beans, lentils, rice, and pasta are surprisingly affordable, making it possible to eat well without emptying your wallet. Secondly, these simple meals are time-savers. With minimal prep and cook times, they’re perfect for busy weeknights when you don’t have hours to spend in the kitchen. Furthermore, cooking simple vegan food can improve your cooking skills while giving you a sense of accomplishment. You’ll become more confident in your abilities. Finally, these meals are typically very healthy, packed with essential nutrients, fiber, and vitamins.

Essential Pantry Staples for Budget-Friendly Vegan Cooking

Before we dive into specific recipes, let’s talk about building a well-stocked pantry. Having these staples on hand will make vegan cooking a breeze:

• Legumes: Dried or canned beans (such as chickpeas, black beans, kidney beans) and lentils are your best friends. They’re cheap, versatile, and protein-packed.
• Grains: Rice (brown, white, or wild), pasta, quinoa, and oats are all great options for hearty and affordable meals.
• Canned Goods: Canned tomatoes, tomato paste, and vegetable broth are convenient and form the base for many sauces and soups.
• Vegetables: Onions, garlic, carrots, and potatoes are affordable, long-lasting veggies that feature in numerous vegan dishes.
• Oils and Seasonings: Olive oil, vegetable oil, salt, pepper, and basic spices like cumin, chili powder, and paprika are essential for adding flavor to your creations.
• Other Essentials: Soy sauce, rice vinegar, peanut butter, and nutritional yeast can elevate dishes with different layers of flavor.

Delicious and Easy Vegan Meal Ideas for Beginners

Now, let’s get to the good stuff – the recipes! Here are some simple and scrumptious vegan meal ideas perfect for beginners:

1. Hearty Lentil Soup

Lentil soup is a classic for a reason. It’s incredibly affordable, packed with protein and fiber, and unbelievably easy to make. It is also a highly customizable recipe, so feel free to add any vegetables you enjoy.

Ingredients:

• 1 cup red or brown lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves of garlic, minced
• 6 cups vegetable broth
• 1 tsp dried thyme
• Salt and pepper to taste
• Optional: 1 tbsp olive oil, a bay leaf.

Instructions:

1. If using olive oil, heat it in a large pot over medium heat. Add the chopped onion, carrots, and celery and cook until softened, about 5 minutes.
2. Add the minced garlic and cook for another minute until fragrant.
3. Add the lentils, vegetable broth, thyme, salt, pepper, and bay leaf (if using).
4. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes, or until the lentils are tender.
5. Remove the bay leaf before serving. Serve hot with some crusty bread.

2. Simple Pasta with Marinara Sauce

This classic dish is quick, easy, and always satisfying. It’s a great option for busy weeknights.

Ingredients:

• 1 pound pasta (any shape)
• 1 jar (24-26 ounces) of your favorite vegan marinara sauce
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Optional: Red pepper flakes, fresh basil

Instructions:

1. Cook the pasta according to the package directions.
2. While the pasta is cooking, heat the olive oil in a large saucepan over medium heat. Add the minced garlic and cook for 30 seconds, until fragrant. Be careful not to burn it.
3. Pour in the marinara sauce and bring to a simmer. Add red pepper flakes if desired.
4. Once the pasta is cooked, drain it and add it to the sauce. Toss to coat.
5. Serve immediately, garnished with fresh basil if desired.

3. Easy Black Bean Burgers

Black bean burgers are a fantastic alternative to traditional burgers. They’re packed with flavor, protein, and are surprisingly simple to make.

Ingredients:

• 1 (15-ounce) can black beans, drained and rinsed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and pepper to taste
• Optional: 1 tbsp olive oil

Instructions:

1. Preheat your oven to 400°F (200°C). Alternatively, you can fry these burgers on the stovetop.
2. In a large bowl, mash the black beans with a fork. Some beans can stay whole for better texture.
3. Add the breadcrumbs, chopped onion, minced garlic, chili powder, cumin, salt, and pepper to the bowl. Mix well.
4. Form the mixture into 4 patties.
5. If baking, place the patties on a baking sheet lined with parchment paper. If frying, add oil to the pan and cook for about 5-7 minutes on each side.
6. Bake for 20 minutes, flipping halfway, or until the patties are heated through and slightly crispy.
7. Serve on burger buns with your favorite toppings.

4. Flavorful Chickpea Curry

Chickpea curry is a staple in vegan cuisine, offering a delightful blend of flavors and textures. It’s also highly nutritious.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tbsp curry powder
• 1/2 tsp turmeric
• 1/4 tsp chili powder (or to taste)
• 1 (14-ounce) can diced tomatoes, undrained
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 (13.5-ounce) can coconut milk
• 1 cup spinach, roughly chopped
• Salt and pepper to taste
• Optional: Fresh cilantro, cooked rice for serving

Instructions:

1. Heat the olive oil in a large pot or saucepan over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and grated ginger and cook for another minute until fragrant.
3. Add the curry powder, turmeric, and chili powder. Cook for another minute, stirring constantly.
4. Pour in the diced tomatoes (undrained), chickpeas, and coconut milk. Bring to a simmer.
5. Reduce the heat and simmer for 15 minutes, or until the sauce has thickened slightly.
6. Stir in the spinach and cook until wilted, about 2-3 minutes.
7. Season with salt and pepper to taste. Serve hot over rice, garnished with fresh cilantro.

5. Quick Tofu Scramble

Tofu scramble is a fantastic vegan alternative to scrambled eggs. It’s quick, easy, and surprisingly versatile. It’s a great option for breakfast, brunch, or even a light dinner.

Ingredients:

• 1 block (14-16 ounce) firm or extra-firm tofu, pressed and crumbled
• 1 tbsp olive oil
• 1/2 onion, chopped
• 1/2 bell pepper, chopped (any color)
• 1/4 tsp turmeric
• 2 tablespoons nutritional yeast
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: a pinch of garlic powder and onion powder

Instructions:

1. Press the tofu to remove excess water. Then, crumble it into small pieces.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the chopped onion and bell pepper and cook for 3-5 minutes, until they start to soften.
4. Add the crumbled tofu to the skillet. Sprinkle with turmeric, nutritional yeast, salt, and pepper. Add garlic powder and onion powder if desired.
5. Stir well and cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned.
6. Serve immediately as a side or on toast.

6. Simple and Satisfying Peanut Noodles

Peanut noodles are a flavorful and satisfying meal that can be made quickly and easily. It’s a great option for those evenings when you need a meal in a hurry.

Ingredients:

• 8 ounces of noodles (spaghetti, linguine, or any noodles you prefer)
• 1/4 cup peanut butter (smooth or crunchy)
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup (or agave)
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger (optional)
• 2-3 tablespoons hot water
• Optional: chopped green onions, sesame seeds, red pepper flakes

Instructions:

1. Cook the noodles according to package directions. Drain and set aside.
2. In a bowl, whisk together the peanut butter, soy sauce, rice vinegar, sesame oil, maple syrup, minced garlic, and grated ginger (if using).
3. Add 2-3 tablespoons of hot water to thin the sauce to your desired consistency. Whisk until smooth.
4. Add the cooked noodles to the sauce and toss to coat evenly.
5. Serve immediately, garnished with chopped green onions, sesame seeds, and red pepper flakes if desired.

Tips for Keeping Your Vegan Meals Cheap and Easy

Here are a few more tips to help you maintain your budget and time while enjoying delicious vegan meals:

• Buy in bulk: Purchase grains, beans, and lentils in bulk when possible to save money.
• Plan your meals: Meal planning can help you avoid impulsive and costly food purchases and reduce food waste.
• Embrace leftovers: Repurpose leftovers for lunch or create new dishes from them.
• Use seasonal produce: Seasonal fruits and vegetables are typically more affordable and fresher than out-of-season options.
• Don’t be afraid to experiment: Simple recipes are great starting points but don’t be afraid to try new spices and ingredients.
• Utilize your freezer: Freeze leftovers, extra vegetables, or even cooked beans and lentils for future use.

Embracing the Delicious World of Vegan Cooking

Starting a vegan diet doesn’t need to be expensive or difficult. These simple, budget-friendly recipes demonstrate how easy it is to enjoy delicious plant-based meals without spending a fortune or spending hours in the kitchen. With a little planning and a well-stocked pantry, you can easily incorporate these meals into your daily routine. As you become more comfortable with vegan cooking, feel free to experiment with different ingredients, spices, and techniques to create your own favorite dishes. The journey to a plant-based life is a rewarding one and filled with new experiences. You will find not only is it better for your health and wallet but it’s incredibly tasty. Enjoy the adventure!

For more information about vegan diets, consider consulting resources like The Vegan Society or Forks Over Knives.