The Veg*n On a Budget

In this time of financial strain, here is the place to let us all know how you are coping with your veg*n diet. I've been seeing more and more posts on the trials and tribulations of being a broke vegan or vegetarian, a college student, or just plain budget-conscious and thought this would be a great place for everyone to come to for some tips and some amazing recipes.

By answering some of these questions, you might give others lots of budget-friendly ideas for recipes, shopping, where to get the best deals, etc.

What's on your grocery list and what stores in your area have the best prices? What is your favorite budget-friendly recipe? What are some kid-friendly recipes that won't break the bank? Etc.

With all of the upcoming holidays and parties, what delicious-yet-easy-on-the-wallet party menu's have you come up with?

Please share! :)

I would say that the most wallet-friendly/crowd pleaser things that I've been making a lot lately...especially with the cold wet weather, would probably be soups or chili. They are so easy to throw together, and the ingredients are usually pretty reasonable to buy.

For soup, my favorites right now are either potato-leek soup or butternut squash soup:

For the potato leek soup I just saute some leeks and onions in the bottom of a pot with some Smart Balance Light and some seasonings (garlic, sea salt & pepper, maybe some Italian seasonings) until the onions are translucent, and then I add some vegetable stock and some potatoes that have been cubed, boiled until fork-tender and strained. It's pretty simple to make, and I just serve it with some crusty whole-grain bread and a little more Smart Balance. It's a great cold remedy in my opinion as well :) It makes me feel better anyway.

For the butternut squash soup, I just roast some small chunks of butternut squash in the oven with some Smart Balance light and a little cinnamon and nutmeg until tender. Then I puree the squash in a food processor in small batches with some vegetable stock and you could add some ricemilk or a little Tofutti Cream Cheese to make the soup creamier, and spice to taste.

For the chili, it depends on my mood :) I saute some garlic and onions in the bottom of the pot and once those are cooked through, I add whatever beans are available...I like black beans, and kidney beans as well as cannelini beans and some diced tomato (fresh or canned) with lots of spices, sea salt & black pepper, cumin, chili powder, garlic, and whatever else you like. I also add frozen corn to mine and I like to top it off with some fresh cilantro and a few slices of avocado if there are some ones at the market. You can add whatever to the chili, some veggie crumbles for texture or some edamame for some color and extra protein too.

As a poor 20-something I eat more english muffin pizzas than anyone I know.

Low fat english muffins, spagetti sauce, part skim mozzarella

pizza craving - check, low fat - check, vegetarian - check

I also eat a good amount of soup, salads, fruit from the market instead of the grocery store, potatoes made any which way, and eggs as they are cheap and easy for a person on a time budget as well as a money budget.

Luckily my apartment is so small (and I live there with my boyfriend) that we don't tend to have people over very much so I have no need to be cooking for the masses.

I make so many soups. I'm always looking up recipes for soups. They're so easy to make and its so easy to have the ingredients for them.

Tofu is also another favorite. Its so cheap and therefore, I buy it often. I can think of a million (well not a million) ways to cook it and I find it so tasty. Especially when fried!

And peanut butter is another favorite. When I don't have anything cooking, I make myself a delicious pb and j and I'm good to go.

I'm not actually veg, but I eat little meat and often make veggie-only meals. Here's my 2cents:

My typical shopping  list includes:

Pasta/soba (buckwheat) noodles; dried black beans; dried white (canelli or white kidney) beans; canned chickpeas; canned tomatos; assorted fruit and veggies (especially avacado); plain yogurt; skim milk; cheese; tofu; free-range eggs; whole-grain bread; hummus; natural peanut butter.

Tow of my favorite veg recipes are:

1. Black bean molletes or burritos

Rinse dried black beans, put 'em in a big pot and cover with water; add two or three chopped (or canned) tomatos, a big chopped onion, a few cloves of garlic; and fresh or dried chili. You can add some cumin and corriander if you like those too. Simmer for several hours until tender, adding water as necessary but the final product should be thick and not at all soupy. Mash with a potato masher to the consistency you like (I like it more bean-y rather than paste-y so I only mash a bit to thicken it up).

For molletes toast some bread (I like french bread for these), smear on the beans and top with shredded cheese. Broil or bake for a bit to melt the cheese. For burritos just use tortillas. Serve with avacado slices or guacamole, salsa (homemade or store bought), sour cream/yogurt. The beans freeze really, really well so you can make a massive batch on a Sunday afternoon and freeze in individual portions. And they're really good for breakfast. Use the frozen stuff within 3 months.

2. Soba noodles with tofu and peanut sauce (can also serve with rice).

Stir fry some tofu and any combo of veggies you like (I like to use baby bok choy, red/orange bell peppers and carrots cut into strips).

Sauce (for 2 servings): about 3 TBS natural peanut butter, a little fish sauce (if you eat fish) or soy sauce (not too much or it will be too salty), bout 1 tbs water, some dried crushed chilis, about 1 tbs lime juice (or to taste) and about 1 tsp (or to taste) sugar. heat over low stirring continuously--it'll come together and be saucy--add more water as necessary.

Mix the sauce into the stir-fried stuff and serve over noodles/rice. The longest part of this recipe is cooking the noodles or rice. The sauce comes together in a couple minutes.

I guess I don't understand why people find it more expensive. Meat is very costly. Lentils are incredibly cheap and easy to prepare. Seasonings were the most expensive thing I bought. Crushed red chili peppers, rubbed sage, rosemary, cumin etc. But meat eaters buy those things too. I eat a lot of bananas which are probably the least expensive fruit. I don't buy processed things. I used to make my own yogurt before I went raw vegan. I bought lots of frozen veggies. Learn to make green smoothies. Dark leafy greens are amazingly cheap and very delicious in a green smoothie. If you don't know about green smoothies, search on YouTube. All the info you need is there. Also, they can tell you how to make yogurt. I used a small Dannon plain yogurt as my starter.  Beware of products that target vegetarians. You don't need to spend a lot of money to be a vegetarian. Avoid anything processed because it will cost more. I used to love making homemade 'pizza'. I got to where I could make any amount of bread by scratch. I'd put on it onions, olive oil, fresh tomatoes, and basil. I'd have it with lentils on the side. I guess I miss that the most. I loved making bread. I got good at making one serving at a time so all the bread I had was fresh. Again, very cheap. Learn to be independent and don't trust processed products.

I made the best vegan 'cheap' banana bread yesterday while I was home feeling under the weather based on a recipe of Isa's on the PPK website.

• I took the 3 very ripe bananas that were on the counter, and mashed them up.
• I used 1 cup of all purpose unbleached white flour & 1 cup of whole wheat flour
• 1/2 cup regular sugar and 1/2 cup brown sugar
• 1/2 cup Smart Balance Light (or use 1/4 cup applesauce & 1/4 cup marg.)
• Lots of cinnamon, and a little nutmeg, allspice and a pinch of salt
• 1/2 tsp of baking soda
• 1/4 cup of soymilk with a tsp of apple cider vinegar added (I used red wine vinegar since I didn't have apple cider and it was still awesome...it curdles the soymilk and thickens it to a 'buttermilk' like consistency)
• I toasted some chopped pecans in a pan and chopped up some dried cranberries as well to add into the mixture, and to sprinkle on top on the batter in the loaf pan

Then I sifted the flour and the spices together and creamed the smart balance with the sugar and added it to the mashed bananas and soymilk mixture.

I sprayed a loaf pan with some non-stick canola oil spray and preheated the oven to 350 and set the timer for 1 hour. I added the wet ingredients to the dry and mixed in most of the toasted pecans and cranberries. Once all of the batter was in the pan, I sprinkled the rest of the chopped pecans and cranberries on the top with some cinnamon/sugar and popped it in the oven for just over an hour.

It rose a lot in the oven, made the house smell amazing, and it tasted FANTASTIC...and it was super cheap! :) Big winner all around!

My favorite thing to do it home made vegetarian Chilli.

It's simple, filling, and inexpensive... and it makes more that one serving so if you arent weird about left overs it's pretty much perfect. I can eat chilli for days... and that fact that it' quick and easy makes it that much better :)

Original Post by brighteyes82:

I made the best vegan 'cheap' banana bread yesterday while I was home feeling under the weather based on a recipe of Isa's on the PPK website.

• I took the 3 very ripe bananas that were on the counter, and mashed them up.
• I used 1 cup of all purpose unbleached white flour & 1 cup of whole wheat flour
• 1/2 cup regular sugar and 1/2 cup brown sugar
• 1/2 cup Smart Balance Light (or use 1/4 cup applesauce & 1/4 cup marg.)
• Lots of cinnamon, and a little nutmeg, allspice and a pinch of salt
• 1/2 tsp of baking soda
• 1/4 cup of soymilk with a tsp of apple cider vinegar added (I used red wine vinegar since I didn't have apple cider and it was still awesome...it curdles the soymilk and thickens it to a 'buttermilk' like consistency)
• I toasted some chopped pecans in a pan and chopped up some dried cranberries as well to add into the mixture, and to sprinkle on top on the batter in the loaf pan

Then I sifted the flour and the spices together and creamed the smart balance with the sugar and added it to the mashed bananas and soymilk mixture.

I sprayed a loaf pan with some non-stick canola oil spray and preheated the oven to 350 and set the timer for 1 hour. I added the wet ingredients to the dry and mixed in most of the toasted pecans and cranberries. Once all of the batter was in the pan, I sprinkled the rest of the chopped pecans and cranberries on the top with some cinnamon/sugar and popped it in the oven for just over an hour.

It rose a lot in the oven, made the house smell amazing, and it tasted FANTASTIC...and it was super cheap! :) Big winner all around!

 Sounds delicious but I wouldn't call it vegan due to the regular sugar/brown sugar because of the bone char. Just sayin'.

I actually substituted raw sugar for the brown and "vegan sugar" from Whole Foods market when I made it, bone char free, but I figured some/most people use the regular stuff anyways so I didn't specify :)

You do bring up a good point though...So for the record, Florida Crystals brand, if you can find it, is vegan. And Whole Foods carries a vegan cane sugar under their 365 brand.

 Sounds delicious but I wouldn't call it vegan due to the regular sugar/brown sugar because of the bone char. Just sayin'.

In Canada it depends on the brand. I  believe Redpath doesn't use bone char and one Lantic plant doesn't but the other one does.  Best to double check though.

In response to mafium's great suggestion on the veg chili...here's what I did this weekend...

We had an awesome Halloween party and I made a "meaty" vegan chili. Most of the people didn't know or even ask what was in it and the entire (HUGE) pot of chili was gone by the end of the night.

I just sauteed some diced onions with green and red peppers and some garlic. I added some sea salt, fresh cracked pepper, cumin and lots of chili powder. I added a package of 'Smart Ground' veggie ground 'beef', some cans of beans (cannelini, black & kidney), a few cans of diced tomatoes (with jalapeno in them), some fire roasted chipotle salsa, and 1/2 a bag of frozen corn. Just before serving, I topped it off with some fresh cilantro and some chopped scallions for a bit of freshness. MMMmmm!

It came out really great, and people were either eating it by the bowlful or scooping it up with blue corn tortilla chips. Some vegan corn bread on the side also makes a great addition! It was pretty easy on the wallet as well...the 'Smart Ground' was a few dollars, the beans were probably 50 cents or so a can, the diced tomatoes were about a dollar each for very large cans, the corn was inexpensive, and the salsa and spices we had at the house already, so didn't cost me anything extra at the time :)

My party food/potluck contribution is usually hummus - people love it and if you make it with dried chick peas it's sooo cheap.  I usually serve it with rice crackers which are also very cheap.

Mashed sweet potatoes are cheap and filling. I usually have lentils on the side.

Veggie chili made from dried beans and perhaps a bit of rehydrated soy protein is CHEAP, yummy, and really really easy if you make it in a crock pot.

Lentil "burgers" are cheap and easy AND nutritious and delicious!

Vermicelli rice noodles are very cheap where I live so I cook a lot based on those - for a treat I toss them with some frozen green peas and garlic, and a combination of soy sauce, natural peanut butter, and red chili flakes.

Another cheap snack when you're having guests: air-popped popcorn (I buy the popcorn in the bulk section). You can make it fancy by sprinkling cinnamon or garlic salt or Parmesan cheese on it.

I am a poor vegan college student so I understand the hardships of trying to eat super healthy on a budget. I also really hate cooking (which is a lot cheaper then buying already prepared meals) so that also causes a problem. However, because I am a health nut and also on the go a lot I find it pretty cheap to stock up on "whole foods" that can be carried in a purse. My staples are of course apples, oranges, bananas, nuts/seeds, raisins, prunes ( I don't waste my money on the "singles" I just put a few in a plastic baggy and call it good). The only thing I may "splurge" on from the grocery store is Kashi or Odwalla bars, which of course are an easy and fast way to get grains and vitamins in my diet. When I am home I eat salads (since veggies need to be refrigerated, or else I would take them with me as well). I am confident that if make the bulk of your food purchases as "whole" then you will save money in the long run.

I am a broke 20something who hates to cook. I have been an ovo-lacto vegetarian for about 15 years now. There are certain items I try to always have in my kitchen :

Pasta & rice (I also have an obsession with Annie's mac & cheese)

Frozen veggies

Canned beans

Tomato sauce

Cheese

Bread & English muffins

Eggs

Soup

Garlic

Olive oil

With these items I can survive & make tons of different simple dishes.

This thead is definitely great...I'm just started to become a vegetarian, and I'm in the process of discovering different recipes..thanks for sharing this..really a helpful one..

I like to make pasta & just add whatever veggies I have fresh or frozen. I often make a pomodoro sauce. The idea is to just warm the sauce, but to let the tomatoes keep their shape & not smash them up.  I start with olive oil & garlic. Then I add diced tomatoes. The amount of tomatoes depends on how much sauce you want to make. I usually use 3 or 4 large fresh tomatoes for a whole box (1 lb.) of pasta. Remember that tomatoes are mostly made up of water & therefore even if it looks like alot at first they will cook down. Then I add fresh ground sea salt & fresh ground pepper. I also add basil, parsley & oregano. This is a time to add some wine (any kind you like, experiment). Then add whatever fresh chopped veggies you want. I recommend fresh baby spinach & carrots. If you have frozen veggies steam them in the microwave. Chop them up & add them afterward. While you're making the sauce cook up some pasta. Any kind you want is fine. Be careful not to overcook the sauce. It should only take 5 10 minutes tops over medium to low heat. You don't want the tomatoes to totally break down. When the pasta is done drain & mix with the sauce. Top with grated Romano or Parmesan cheese &/or mix in some mozzarella if you eat cheese.

Couscous is another great thing to keep in your kitchen. I make the easy boxed kind & add lots of veggies. Sometimes I also add beans or veggie crumbles or veggie chicken. I add spices & herbs too.

No matter what I cook I always make extra & have the leftovers for lunch or dinner the next day.