5 Cheap and Easy Vegan Recipes Anyone Can Make

My Favorite Vegan Recipes

One of the biggest myths about veganism is that it’s expensive. While fancy plant-based products can be pricey, a whole-foods, plant-based diet is often one of the most affordable ways to eat.

Staples like beans, rice, lentils, and seasonal produce can be budget-friendly and packed with nutrition. If you’re looking for easy, cheap, and satisfying vegan meals, these five recipes will keep you full without emptying your wallet

1. Chickpea Salad Sandwich

If you love a classic tuna or egg salad sandwich, this chickpea version is a game-changer. It’s high in protein, super easy to make, and requires minimal ingredients.

Ingredients:

• 1 can chickpeas, drained and mashed

• 2 tablespoons vegan mayo or hummus

• 1 teaspoon mustard

• 1 tablespoon pickle relish (optional)

• 1/2 teaspoon garlic powder

• Salt and pepper to taste

• Bread or wraps for serving

Instructions:

1. Mash chickpeas in a bowl until they reach a flaky texture.

2. Mix in mayo, mustard, relish, garlic powder, salt, and pepper.

3. Serve on bread, in a wrap, or with crackers.

2. Lentil and Rice One-Pot Meal

This dish is hearty, filling, and made with ingredients you probably already have in your pantry.

Ingredients:

• 1 cup dried lentils

• 1 cup rice

• 4 cups vegetable broth or water

• 1 teaspoon cumin

• 1 teaspoon paprika

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 can diced tomatoes (optional)

• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until soft.

2. Add lentils, rice, broth, spices, and tomatoes if using.

3. Bring to a boil, then reduce heat and simmer for 25-30 minutes until everything is cooked through.

4. Fluff with a fork and serve.

3. Peanut Butter Banana Oatmeal

A filling, protein-rich breakfast that tastes like dessert but keeps you full for hours.

Ingredients:

• 1/2 cup oats

• 1 cup plant-based milk or water

• 1 banana, sliced

• 1 tablespoon peanut butter

• 1/2 teaspoon cinnamon

• Sweetener (optional)

Instructions:

1. Cook oats in plant milk or water according to package instructions.

2. Stir in peanut butter, cinnamon, and sweetener if using.

3. Top with banana slices and enjoy.

4. Simple Vegetable Stir-Fry with Noodles

This easy stir-fry is quick, customizable, and a great way to use up any leftover veggies.

Ingredients:

• 1 package ramen noodles (or spaghetti)

• 2 cups mixed vegetables (carrots, bell peppers, broccoli, etc.)

• 2 tablespoons soy sauce

• 1 teaspoon sesame oil (optional)

• 1 teaspoon garlic powder or minced garlic

• 1 teaspoon ginger powder or minced ginger

• 1/2 teaspoon chili flakes (optional)

Instructions:

1. Cook noodles according to package directions and set aside.

2. In a pan, stir-fry vegetables with soy sauce, garlic, and ginger until tender.

3. Add cooked noodles, sesame oil, and chili flakes if using.

4. Toss together and serve.

5. Black Bean Tacos

Tacos don’t have to be complicated. These black bean tacos are packed with protein and flavor while being incredibly affordable.

Ingredients:

• 1 can black beans, drained and rinsed

• 1 teaspoon cumin

• 1 teaspoon chili powder

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• Tortillas

• Toppings: salsa, avocado, lettuce, vegan cheese, etc.

Instructions:

1. Heat black beans in a pan with spices, mashing slightly as they warm.

2. Fill tortillas with beans and top with your favorite toppings.

3. Enjoy with a squeeze of lime!

Eating Vegan on a Budget is Easy

Eating plant-based doesn’t have to mean spending a fortune on fancy ingredients. By focusing on simple, whole foods and using pantry staples, you can create delicious and satisfying meals without breaking the bank. Try these recipes and discover just how easy and budget-friendly vegan eating can be!

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Sources

• The Physicians Committee for Responsible Medicine

• The Forks Over Knives Diet

• The American Journal of Clinical Nutrition

Resources:

Books:

• Dominion: The Power of Animals in Nature and in Our Imagination by Matthew Scully

• Animal Liberation by Peter Singer

• Eating Animals by Jonathan Safran Foer

• A Billion Hungry Mouths: Feeding the World Without Consuming the Planet by Colin Tudge

Websites and organizations:

• Veganuary

• The Vegan Society

• PETA

• Mercy for Animals

• Compassion in World Farming

• The Humane Society of the United States

Documentaries:

• Earthlings

• Cowspiracy

• What the Health

• Forks Over Knives

• Dominion

Academic articles:

• "The Case for Animal Rights" by Tom Regan

• ‘‘Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism’’ by Melanie Joy

• ‘‘Animal Rights: The Abolitionist Approach’’ by Gary L. Francione

• ‘‘Fellow Creatures: Our Obligations to the Other Animals’’ by Christine Korsgaard

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The information on this vegan/plant-based blog is for general informational purposes only. It is not intended as legal, medical, or professional advice. Readers should consult with appropriate professionals for specific advice tailored to their situation. The blog owner is not responsible for any reliance on the information herein.

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