How Can I Eat Vegan on a Budget?
By Julia Comino, VRG Intern
“Eating vegan is too expensive.” This mainstream misconception can be an instant turn-off for those considering a diet switch, an easy excuse, as well as a major concern for low-income individuals interested in eating vegan. However, as a low-income vegetarian teen, I can assure you, that it does not take penny-pinching to make vegan and vegetarian diets affordable.
Breakfasts that Don’t Break the Bank
Whether you want a breakfast that’s easy to eat on the go or are looking for an indulgent dish for a brunch, eating delicious vegan breakfasts does not have to be expensive.
Vegan eating does not limit one’s palate, but rather opens a door to an entirely new way of creative, flavorful, and sustainable eating. Vegan breakfast hashes are a perfect example of how a basic concept can evolve into a myriad of different flavor combinations and nutrient options. Choose a high-carbohydrate vegetable such as potatoes, yams, or corn as the base for your dish. This will make the meal one that will keep you satisfied and full of reliable energy for hours after breakfast. Add your protein source: beans or tofu are some of the most cost-efficient and nutrient-packed options. (Buying shelf-stable tofu can be a cheaper option compared to refrigerated tofu depending on your store and allows you to keep this product in your cabinet at all times). Finally, add any other vegetables you want! A favorite mix of mine is yams, black beans, bell peppers, and tofu scramble seasoned with cayenne, cumin, and a dash of cinnamon. To cut costs, consider which vegetables you can find in your store’s frozen aisle. Spinach, kale, and other leafy greens can be much less pricey when bought in this form and add iron, potassium, and many other nutrients to your dish. After all, once you have this mix all cooked up, you won’t be able to tell if it was bought fresh or frozen. However, if you prefer to eat fresh produce, you can always keep an eye out for low-cost vegetables at your local farmers’ market and in stores, because depending on the season, sometimes buying fresh can be just as financially practical as buying frozen. Simply, chop all of your veggies, sauté the mix together in a frying pan paying special attention to which vegetables will need to begin cooking first (frozen vegetables need to be defrosted and potatoes and yams need to be added first to be fully cooked or you can boil a large amount of potatoes, yams, etc. at the beginning of the week, keep them in your fridge, and have those ready to use), add all the spices and flavors you like, and voila, you have your easy, nutrient-dense, and delicious breakfast.
Another, albeit less labor-intensive, breakfast to try is oatmeal. Not only are oats a great source of carbs, fiber, and even protein, but they also are an easily customizable dish. Oats can be topped with just about anything from dried fruits, nuts, chocolates, or berries, and I recommend not buying brand-name oats. When it comes to oats, there is no difference between brands beyond the price, so reach for the lowest cost you can find at your grocery store. For overnight oats, choose your flavors, pour in one part uncooked oats with two parts plant milk then toss your add-ins into a sealable container (add chia seeds for added omega-3 fatty acids). Leave your creation in the fridge overnight to have a delectable breakfast you can easily eat the next morning. Another great option is quick-oats, with these just boil some water or plant milk on a stovetop or in the microwave, add in your oats, then let sit for a few minutes, and you have a quick breakfast.
For my mornings, coffee is a must. I have found that even with my morning cup of Joe I can save a few cents with some easy switches. When you buy plant milks instead of buying refrigerated cartons found in the dairy aisle, look to see if your grocery stocks shelf-stable boxed plant milk. Where I live in Mississippi, a quart of shelf-stable soymilk costs just a few dollars, and when bought in bulk, costs around eleven dollars for 6 quarts. In comparison, a refrigerated quart of soymilk costs around three dollars. Also, you cannot practically buy these in bulk considering this product must be refrigerated and expires sooner than the aseptic boxed plant milk. While the difference between the costs of these two types of milk is not a large one, I have found that it is a simple switch.
Don’t Splurge on Snacking
While snacks are not meals, I have found that as a teenager who is constantly running to class, extracurricular activities, or work, that something quick-and-easy to eat can be just as important as a sit-down meal. Although there are low-cost pre-made snack options, I find that cooking up my own creations is the most cost-effective method for snacking.
Snacking on seeds, nuts, and dried fruits is a go-to. These items are shelf-stable, simple to pack for on-the-go snacking, and full of flavorful nutrients. However, buying nuts, seeds, and dried fruits can be expensive if you do not seek out the best deals. Depending on if your stores have continued the use of their bulk bins and dried food dispenser stations throughout COVID-19, you may find lower prices in this area of the store. This is also a good way to reduce your use of single-use packaging
Finding which stores in your area carry low-cost produce, grains, and other vegan staples is also a necessary step in affordable vegan eating. Check out your local markets or farmers’ markets to see if they stock produce from nearby farms at a lower price. For your canned, dried, and frozen items, almost any dollar store or discount market will stock these. I recommend buying store brand items to cut costs.
Granola is another, easily customizable, snack that you can make at the beginning of the week and continue to enjoy throughout. While there are some fairly-priced vegan granolas on the market, I have found that I prefer the flavors and the low cost of my homemade granola. When making granola you use oats as the base before tossing in the add-ins of your choosing. I usually, sprinkle in nuts, seeds, and dried coconut from my stash of snacks. After you have completed your mix, you add in an oil (I prefer coconut oil as it can be bought for as low as two dollars for a 10-ounce canister) and a sweetener such as agave, maple syrup, or molasses, which while can be higher-price items but can be rationed overtime to make the product a worthy investment. Next, after a quick stir, you are ready to load this mouth-watering mix into your oven. Let your granola toast to a golden brown color at 300 degrees Fahrenheit for 15 minutes before it’s ready to enjoy.
Low-cost Lunches
On the menu for lunch are the low-cost and endless possibilities of dishes that beans and lentils present. From chickpea salad sandwiches to Mexican-street food-inspired black bean and corn dip to hummus, there are endless easy-to-make and delicious to-eat lunches that one can create using beans. These are another food staple where you can seek out the best prices by investigating multiple areas of your local grocery store. Some stores have a wide variety of dried beans that usually are at a lower cost than those sold in cans. Dried beans can be bought from the bulk bin section or from where the shelf-stable dry goods are kept, and these dehydrated products still contain the same nutrients and flavors as their fresh or canned counterparts but can be bought at a more economical price. With dried beans and lentils, you just soak the beans in cold water in a stove pot, bring them to a boil, reduce heat, and then let them sit for a few hours. Once the beans are rehydrated you will find that you can cook with them just as easily as you would beans from a can to make lunches such as lentil daal, roasted chickpeas, and red beans and rice.
From topping my salad with roasted chickpeas to hummus and veggie sandwiches, I have found that a staple and favorite of mine is chickpeas. Although hummus is another product you can usually find for a reasonable price in stores, I prefer making my own. The recipe can be as simple or elaborate as you would like. Add chickpeas, olive oil, lemon juice, spices, and tahini to a blender or food processor, and after a few minutes of blending, you have a creamy, protein- and flavor-packed dip. I bought a jar of tahini from my local Mediterranean market for just a couple of dollars months ago, and I have yet to finish it, I find it to be a great investment. From using hummus as a spread for sandwiches to dipping vegetables or chips, this delicious dip can be added to almost any lunch.
Discount Dinners
Personally, after getting home from a long day of school, stress, and all the responsibilities that high school students have, I am not up for spending hours in the kitchen. One-pan roasted vegetable combinations have become my savior on such nights. Simply cut up any vegetables you have lying around, or for a cheaper option, pull a bag of frozen vegetables out of the freezer and plop them straight in the pan. After seasoning with whatever sauces, spices, or aromatics that you are craving just pop the pan in the oven set at 350 degrees Fahrenheit, and then rest as the vegetables do the work for you.
Rice, quinoa, and other such grains can be added to your steaming pile of roast veggies to give it a boost of carbohydrate energy. Buying these ingredients from the dried bins at your store allows them to be a cheap way to add bulk to any meal. Brown rice contains more fiber than white rice which can promote gut health. Quinoa is another nutrient-packed option. Not only are these grains inexpensive in my area, but they are also easy to prep at the beginning of the week and enjoy with multiple dinners. Whether you are simply adding these grains to roasted vegetables, on top of a salad, or smothering them in stewed lentils, they make any dinner complete.
For this next discount dinner option, I recommend heading to your local Dollar Store, Dollar General, or any low-price market. With a quick glance at the nutrition labels in their pasta aisle, you will realize that most of these products are surprisingly vegan. Pick up a jar of premade sauce, making sure that the ingredients do not contain animal products, and you have yourself a simple, cheap, and delicious pasta meal for as low as two dollars!
Inexpensive Indulgences
Although dessert is not an official meal, I would argue that it is just as important as breakfast, lunch, or dinner. For a simple, low-cost, but succulent sweet end to the day, homemade fruit cobblers are always my go-to. Whether I make a full dish of this dessert to share with my family and friends or making a single serving in a mug, I can always use frozen fruit. Buying fruit frozen instead of fresh is a very simple switch that cuts costs as well as halves your time prepping fruit when cooking. I just grab a bag of peaches, strawberries, or whatever fruit I am craving from the freezer, portion out the amount I am making, add sugar, cinnamon, and lemon juice, and then pop this mixture into the microwave or oven. To spruce the dish up I often create a crumble topping out of flour, spices, and coconut oil that can be sprinkled over the fruit filling minutes before the dish is done cooking. After allowing the crumble to turn a golden brown and the fruit to become a gooey, jammy filling, this easy fruit cobbler is ready to be devoured!
With minimal planning, some price scanning, and creative cooking, I’m sure you will find that being vegan will not bankrupt you and that it can be even more cost-effective than eating animal products!
For more ideas on inexpensive vegan diets see:
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