Vegan Diet On A Budget: Smart Shopping, Delicious Eating

Veganism doesn't have to be expensive. In fact, a plant-based diet can be highly affordable, nutritious and delicious. The key to eating vegan on a budget is to eat whole foods that are in season, cook at home and do a little bit of planning. Here are some tips to help you get started:

- Shop smart: Buy seasonal produce and 'accidentally vegan' prepared foods, rather than shopping in the free-from section, which can be pricier. Look out for loyalty programmes, newsletters and apps that offer special deals and discounts. Don't be afraid to buy budget brands and shop around to find the best prices.

- Buy in bulk: Stock up on non-perishable items like dried beans, lentils, rice and nuts when they're on sale. Buying in bulk can result in significant long-term savings.

- Cook from scratch: Cooking your own meals is much cheaper than eating out or buying convenience food. Cook large batches and freeze leftovers in meal-sized containers.

- Grow your own: Growing your own herbs and vegetables can save you money and ensure your food is fresh and tasty. Even if you only have a windowsill, you can grow fresh herbs like basil and parsley.

- Make your own condiments: It's easy to make your own vegan condiments like mayonnaise, salad dressings, spice mixes and nut butters. You can also try fermenting your own vegetables to add flavour to meals.

Shop at Asian markets for tofu, rice, noodles, and coconut milk

Asian markets are a treasure trove of affordable vegan essentials. You'll find a wide variety of tofu, rice, noodles, and coconut milk at excellent prices.

For example, you can expect to pay $1–$2 for a can of coconut milk at an Asian market, compared to $4–$5 at a regular grocery store. You'll also find a greater variety, with at least half a dozen kinds of coconut milk to choose from.

Tofu is another bargain at Asian markets, with more varieties, flavours, and textures than you'll typically find elsewhere. You can experiment with fried, dried, pressed, and puffed tofu, all at very reasonable prices.

Asian markets also offer a fantastic selection of rice at a fraction of the cost at health food stores. You'll find Thai red rice and many other varieties sold by the kilo, allowing you to stock up without breaking the bank.

Noodles are another must-buy at Asian markets. You'll discover a range of options, including ramen, soba, and rice noodles, often at a much lower cost than at regular grocery stores.

In addition to these staples, Asian markets offer a host of other vegan-friendly options, such as soy sauce, sesame oil, curry paste, and various condiments and vegetables. So, shopping at Asian markets can be a great way to save money on vegan essentials while also exploring new flavours and ingredients.

Buy dried beans and lentils in bulk

Dried beans and lentils are a staple for vegans on a budget. They are a great source of plant-based protein and are very affordable, especially when bought in bulk. Here are some tips to make the most of dried beans and lentils while maintaining a vegan diet on a budget:

Buying and Storing

When shopping for dried beans and lentils, look for bulk food stores or the bulk sections of supermarkets. Buying in bulk will almost always be cheaper than pre-packaged products, and you can buy exactly the amount you need. This is especially useful if you are trying a new type of bean or lentil and are not sure how much you will use. Store your dried beans and lentils in airtight containers in a cool, dry place. They have a long shelf life and will last a long time, making them a great staple for your vegan pantry.

Preparation

Dried beans and lentils require some planning and preparation before use. Remember that dried beans need to be soaked overnight before cooking. After soaking, they can be cooked in large batches and frozen in portion sizes for later use. This saves time and energy in the long run. Cooking dried beans from scratch also gives you preservative-free aquafaba, which can be used as a vegan egg replacer in desserts and condiments.

Recipes

Dried beans and lentils are versatile and can be used in a variety of vegan recipes. They are excellent in salads, curries, stews, soups, and burgers. For example, you can make a grain and bean-based salad with your favourite vegetables and a simple vinaigrette. You can also add them to pasta dishes, such as chickpea pasta salad or lentil pasta. They can be blended to make dips like hummus or added to sandwiches for extra protein and texture. Experiment with different types of beans and lentils to find your favourites and expand your recipe repertoire.

Combination with Other Foods

Combining dried beans and lentils with other budget-friendly vegan foods can create delicious and nutritious meals. For example, rice and beans are a classic combination and provide a complete protein profile. You can also add them to casseroles, burrito bowls, or potato-based dishes. They pair well with vegetables like carrots, celery, tomatoes, and bell peppers. Get creative and explore different flavour profiles to keep your meals interesting and enjoyable.

Cook large batches and freeze leftovers

Cooking large batches and freezing leftovers is a great way to save money on a vegan diet. It's a simple and effective strategy that can help you eat delicious vegan meals on a budget. Here are some tips to make the most of this approach:

Plan and Prepare

Before you start cooking, take some time to plan your meals for the week. Choose recipes that use similar ingredients so you can buy in bulk and reduce waste. Make a detailed grocery list and stick to it when shopping to avoid unnecessary purchases.

Cook in Bulk

Select one or two days a week to do your cooking. Prepare large batches of your chosen recipes, making enough to last for several meals. Cooking in bulk saves time and effort, and you'll also benefit from the economies of scale when buying ingredients.

Store and Freeze

Once you've cooked your meals, portion them into meal-sized containers. Store some in the refrigerator for the upcoming days and freeze the rest. Frozen meals can last for months, so you can build up a varied selection over time.

Choose Freezer-Friendly Foods

Not all foods freeze well, so it's important to choose recipes wisely. Stews, curries, soups, and casseroles tend to freeze and reheat well. You can also freeze individual ingredients, such as cooked beans, which are versatile and can be added to various dishes.

Defrost and Enjoy

Take meals out of the freezer the night before you plan to eat them and defrost them in the refrigerator. This is a safe way to thaw your meals, and by morning, you'll have a delicious, ready-to-eat meal. You can also defrost meals in the microwave if you're short on time.

Example Meals

• Chili
• Curry
• Stew
• Soup
• Casseroles
• Pasta sauces
• Burgers
• Burritos
• Pancakes

Make your own condiments

Making your own condiments is a great way to save money on a vegan diet. Not only is it cheaper, but it also allows you to control the ingredients and customize the flavours to your liking. Here are some tips and recipes to get you started:

Aioli

Aioli is a creamy, garlicky sauce that can be used as a dip for fries, a spread for sandwiches, or a drizzle over roasted vegetables. To make it, mince a few cloves of fresh garlic and whisk together an egg yolk, lemon juice, and Dijon mustard in a bowl. Slowly drizzle in olive oil while whisking constantly until the mixture is thick and creamy. Fold in the minced garlic and season with salt and pepper to taste. You can also experiment with different variations by adding herbs like basil or tarragon, or using roasted garlic for a milder, sweeter taste.

Spicy Sriracha Mayo

This easy-to-make condiment adds a kick to sandwiches and burgers. Simply mix 1/2 cup of mayonnaise with 2 tablespoons of sriracha sauce, adjusting the ratio to your taste. For extra zing, add a squeeze of lime juice or a dash of garlic powder. Store your homemade sriracha mayo in an airtight container in the fridge; it will usually stay fresh for about a week.

Zesty Lemon Tahini

Lemon tahini is a creamy and tangy condiment that pairs well with falafel, roasted vegetables, or as a salad dressing. To make it, start with high-quality tahini paste and add fresh lemon juice, a touch of garlic, and salt to taste. Thin the mixture with a bit of water until it reaches your desired consistency. For extra richness, you can also add a drizzle of olive oil. This condiment can be stored in the fridge for about a week.

Classic BBQ Sauce

Whipping up a batch of homemade BBQ sauce is easy and allows you to adjust the flavours to your taste. Start with a tomato base using ketchup or tomato paste for a thicker consistency. Add sweetness with brown sugar or honey and a splash of apple cider vinegar for a tangy kick. For spices, mix in garlic powder, onion powder, and smoked paprika. A dash of Worcestershire sauce and liquid smoke brings that authentic BBQ flavour. Simmer the mixture for 15-20 minutes, stirring occasionally, until the flavours meld and the sauce thickens. Store your BBQ sauce in a clean jar in the fridge; it will keep for several weeks.

Fresh Basil Pesto

Making fresh basil pesto at home is easy and a great way to use up extra basil from your garden. Simply blend fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil in a food processor until you have a vibrant green sauce. Use it as a pasta sauce, spread it on sandwiches, or mix it into mayonnaise for a quick dip. You can also experiment with different ingredients, such as swapping the pine nuts for walnuts or using a different hard cheese.

Honey Dijon Mustard

Making your own honey Dijon mustard is easy and allows you to control the sweetness and spiciness to your taste. Simply mix Dijon mustard with honey and a splash of apple cider vinegar, and add a pinch of salt or a dash of garlic powder to taste. This condiment is perfect for sandwiches, wraps, and salad dressings, or as a dipping sauce for pretzels or nuggets. Store your honey Dijon mustard in a clean glass jar in the fridge; it will keep well for a couple of weeks.

Plan meals in advance

Planning meals in advance is a great way to save money on a vegan diet. It's a good idea to set aside a day to plan your meals for the week ahead. This will help you to avoid buying ingredients you don't need and reduce food waste.

First, take stock of what you already have in your kitchen. Check your cupboards, freezer and fridge for ingredients that you can use as a base for your meals. For example, if you have a bag of dried lentils, you could make a lentil curry, lentil bolognese or lentil soup.

Next, think about the types of meals you want to eat and search for recipes that use similar ingredients. For example, if you fancy eating curry, make some berry ice cream to use up the coconut milk. If you're planning on making pizza one night, you could use the leftover tomato sauce for pasta the next day.

Once you have your meal ideas, write a list of all the ingredients you will need. Try to be as precise as possible to avoid buying more than you need. For example, if you only need a third of a cup of red lentils, buy them from the bulk bin rather than a whole bag.

Meal planning is also a good opportunity to be creative with leftovers. If you're making sandwiches for the week, count out the exact number of slices of bread you'll need. That way, you can use any leftover bread for yourself. If you know you're going to have leftovers from dinner, eat them for lunch the next day instead of buying bread or making a packed lunch.

Finally, be realistic about portion sizes and your schedule. There's no point planning an elaborate meal that serves four if you're only cooking for yourself and don't like leftovers. Similarly, don't plan a complicated meal that takes hours to prepare if you know you're going to be busy or tired that day.

Frequently asked questions