More than just a personal dietary choice, veganism is a lifestyle. Veganism includes cutting down on all consumption of animal products, be it in the context of food or other products like animal leather. The primary difference between vegetarianism and veganism is the presence of environmental, ethical and social factors in the latter choice. While vegetarianism is about the choice of what you are eating, veganism goes way beyond it. A vegan lifestyle can help you manage weight and even be an excellent option for people with skin-related illnesses. While most people may go vegan for personal reasons, many people even choose a vegan lifestyle for various reasons like moral and ethical values, environmental concerns, health requirements, animal rights activism, and much more! And as much as most people like to believe, veganism is not that expensive. Whipping up budget-friendly vegan meals following budget vegan recipes is rather easy!
So, let’s dive into the world of budget-friendly vegan meals in this blog!
Benefits of veganism
Veganism as a lifestyle has many personal benefits. However, as a whole movement, it also has social and environmental benefits. Here are some benefits of veganism that may be pretty fascinating:
1. Personal benefits
Turning to the vegan lifestyle can substantially impact a person’s health. Since no animal fat is consumed, veganism can help you lower your cholesterol levels. This specific plant-based diet can also improve your overall health as the meals are vitamin-rich and more accessible to digest your body. A plant-based vegan diet can also avoid foodborne diseases and parasitic attacks that can happen because of contaminated or half-cooked meat. Whipping up budget-friendly vegan meals can also help you save a lot of money!
2. Social and environmental benefits
Apart from the personal health benefits, there are also many significant social and environmental benefits of veganism that cannot be ignored. The vegan movement is one of the most significant milestones in eradicating animal cruelty and even the illegal business of animal products like elephant tusks and animal leather. With the reduction in global animal agriculture demands, veganism has significantly helped decrease issues like agricultural deforestation, greenhouse gas emissions, water contamination and much more while bringing more equality to food distribution. Veganism potentially decreases food wastage and supports local agricultural practices.
Veganism Myths and judgements on vegans
Some severe myths go around regarding veganism as a concept, as well as the vegans. Many people argue that vegans are usually weak and frail as they don’t get enough protein for sustenance. Other myths include arguments about vegan food's scarcity and expensive nature. With the rise of many vegan cafes and restaurants in Sydney, finding a meal for yourself is easy now. However, it is notable that vegan meals are pretty nutritious and easy to whip up, even for people with basic cooking skills. You can even compensate for the animal protein with various plant-based protein options. Now, you may argue that such options are costly and thus not very suitable for anyone living on a student budget. But that’s what this blog is for! Let’s find ways to create your own budget-friendly vegan meals using local ingredients and budget vegan recipes.
Tips to create your own budget-friendly vegan meals
Don’t let expensive ingredients like almond milk and avocados intimidate you. Budget-friendly vegan meals are way easier to prepare than most people believe. Let’s dive deeper into some ways to whip up your budget-friendly vegan meals:
1. Meal planning
Plan your budget-friendly vegan meals beforehand so you have enough time to get your hands on cheaper ingredients and figure out more convenient methods of putting together your meals. You can also do your grocery shopping and find student discounts based on your plan. Choose local and seasonal ingredients, and ready them up with marinades and spices to be kept in the fridge. You can then use these to whip up quick and affordable meals throughout the week.
2. Shopping smarter
Don’t buy anything you can’t seem to afford on a student budget. Ditch the expensive and exotic vegetables, meat, and dairy replacements. One of the best ways to cook up budget-friendly vegan meals is to go for locally available seasonal produce. You can start shopping from your local farmers market to find healthy and fresh ingredients at super affordable prices. You can also buy ingredients that last longer like tinned and canned ingredients to cook budget-friendly vegan meals. Buying groceries in bulk and looking for student discounts while shopping can be a great way to shop smarter too.
3. Batch cooking
Start cooking your budget-friendly vegan meals in bigger batches. Cooking every meal separately isn’t practically possible for anyone, especially if you are a student with a tight schedule. Thus, when you cook in larger batches, you can cook for multiple meals at the same time. The leftovers can last you days and you can get creative too. For example, making a big enough batch of chickpea curry can help you whip up different types of meals throughout the week. You can pair it up with steamed rice and some fresh salsa for lunch while for dinner, some hummus, pita, and chickpea curry may seem like great budget-friendly vegan meals,
4. Understanding plant-based proteins
Since vegan diets are devoid of any animal proteins, you need to do your own research for plant-based proteins. Understand how these proteins are different from their animal-based counterparts and thus know the right amounts to consume. Since proteins keep you full for long periods of time, figuring out the protein source in your meals can help you whip up really satisfying but budget-friendly vegan meals.
5. Limiting specialty products
Being a vegan and wanting something fancy that looks and tastes like regular meat-based dishes is completely fine and reasonable. However, buying meat substitutes can be an expensive affair. Other specialty products like exotic fruits and vegetables are also not very convenient to buy if you are living on a student budget. So, treat such ingredients like specialty products and only buy them in small quantities to whip up special meals once in a while sticking to a plan of budget-friendly vegan meals or the rest of the week.
6. Homemade sauces, jams and seasonings
Get ready to get your hands dirty (figuratively!) and start making your favourite sauces, jams and seasoning mixes at home. This way, you can ensure the purity of the ingredient you are using as a vegan while also saving a ton of money on these kitchen essentials. You can preserve seasonal fruits such as pickles, jams and dry fruits. Vegetables can be made into pickles and purees. A basic marinara sauce, bechamel sauce, some hummus, and simple dipping soy sauce mixes can be great additions to your budget-friendly vegan meals.
7. Reducing food wastage
Start reducing your food wastage as much as you can. Eating your leftovers as budget-friendly vegan meals can be a great start. Be it home-cooked food or the takeout you got from your favourite vegan restaurant, wrap up your leftovers as your next budget-friendly vegan meal before moving on to cooking something new.
8. Growing your own food
Growing microgreens and mushrooms can be a great way to save up on your groceries while still being able to enjoy fancier ingredients like chia greens, wheat grass and different types of mushrooms. If you are someone with an interest in gardening or ethical consumption, growing your own food can be a holistic vegan experience while adding specialities to your budget-friendly vegan meals.
Whip up budget-friendly vegan meals with easy recipes:
Here are some budget-friendly vegan recipes to help you start your vegan journey on a student budget:
1. Breakfast: Oatmeal with Banana and Almonds
Ingredients:
- 1/2 cup rolled oats
- 1 cup almond milk (or any plant-based milk of your choice)
- 1 ripe banana, sliced
- 1 tablespoon chopped almonds
- 1/2 teaspoon ground cinnamon
- 1 tablespoon maple syrup or agave nectar (optional, for sweetness)
- A pinch of salt
Instruction:
- In a small saucepan, combine the rolled oats and almond milk. Add a pinch of salt to enhance the flavour.
- Place the saucepan over medium heat and bring the mixture to a gentle simmer. Stir occasionally to prevent sticking and to achieve your desired oatmeal consistency. This typically takes about 5-7 minutes.
- While the oatmeal is cooking, add the sliced banana to the saucepan and stir it in. This will help soften and sweeten the oatmeal.
- Once the oatmeal is cooked to your liking, remove it from the heat.
- Stir in the ground cinnamon for flavour. You can also add a tablespoon of maple syrup or agave nectar if you prefer a sweeter oatmeal.
- Serve the oatmeal in a bowl, and top it with chopped almonds for some crunch and extra protein.
Feel free to customize this recipe by adding other toppings like fresh berries, chia seeds, or a dollop of nut butter for added variety and nutrition to your budget vegan recipes.
2. Lunch: Tofu Fried Rice
Ingredients:
- 1 cup long-grain white rice (cooked and cooled)
- 1/2 block of firm tofu, pressed and cubed
- 2 tablespoons vegetable oil
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1/2 cup frozen mixed vegetables (peas, carrots, corn)
- 2 tablespoons soy sauce (or tamari for a gluten-free option)
- 1 teaspoon sesame oil
- 1/2 teaspoon ground ginger
- 1/4 teaspoon black pepper
- Green onions or cilantro for garnish (optional)
Instructions:
- Start by cooking your rice according to the package instructions. Once cooked, spread it out on a tray or plate to cool and prevent it from being too sticky.
- Press the tofu to remove excess moisture. To do this, wrap the tofu in a clean kitchen towel or paper towel and place something heavy on top, like a plate with a can on it. Leave it for about 15-20 minutes. Then, cube the tofu.
- Heat one tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
- Add the cubed tofu to the hot pan and cook for 5-7 minutes, stirring occasionally until it becomes golden brown and slightly crispy. Remove the tofu from the pan and set it aside.
- In the same pan, add the remaining tablespoon of vegetable oil. Add the chopped onion and garlic, and sauté for 2-3 minutes until they become fragrant and the onion turns translucent.
- Add the frozen mixed vegetables and continue to cook for another 3-4 minutes, or until they are heated through.
- Add the cooked and cooled rice to the pan, along with the cooked tofu.
- Drizzle the soy sauce and sesame oil over the rice and tofu. Sprinkle in the ground with ginger and black pepper.
- Stir everything together and cook for an additional 5-7 minutes, or until the rice is heated through and starts to get slightly crispy.
- Taste and adjust the seasoning if needed. You can add more soy sauce or spices to suit your preferences.
- Serve your tofu fried rice hot, garnished with chopped green onions or cilantro, if desired.
- This quick and budget-friendly tofu fried rice is a delicious and satisfying lunch option that's packed with flavour and protein. Enjoy your budget vegan recipes!
3. Dinner: Vegan Kimbap
Ingredients:
- 2 cups cooked short-grain rice (cooled to room temperature)
- 5-6 sheets of roasted seaweed (nori)
- 1/2 cucumber, cut into thin strips
- 1 medium carrot, cut into thin strips and lightly sautéed
- 1/2 avocado, sliced (omit it for extra-budget vegan recipes)
- 1/2 block of firm tofu, sliced into thin strips and pan-fried or baked until slightly crispy
- 2-3 tablespoons sesame oil
- Soy sauce or tamari for dipping
- Toasted sesame seeds (optional, for garnish)
Instructions:
- Place a bamboo sushi rolling mat on a clean, flat surface. If you don't have a bamboo mat, you can use plastic wrap or a clean kitchen towel.
- Lay a sheet of plastic wrap over the bamboo mat (if using). Lay one sheet of nori, shiny side down, onto the plastic wrap.
- Wet your hands to prevent the rice from sticking and then spread a thin layer of cooked rice evenly over the nori, leaving about 1 inch at the top without rice.
- Lay the cucumber, carrot, avocado, and tofu strips horizontally across the rice.
- Start rolling the nori sheet tightly using the bamboo mat (or your fingers if not using a mat), starting from the end with the toppings. Apply gentle pressure while rolling to ensure the kimbap holds its shape.
- Once you reach the top, dampen the exposed nori strip with a bit of water, then press it to seal the roll. Slice the roll into bite-sized pieces using a sharp knife.
- Repeat the process with the remaining nori sheets and ingredients.
- Brush each kimbap roll with a bit of sesame oil and sprinkle with toasted sesame seeds if desired.
- Serve the vegan kimbap rolls with soy sauce or tamari for dipping and enjoy one of the fanciest budget-friendly vegan meals!
4. Dessert: Banana Nice Cream
Ingredients:
- 2-3 ripe bananas, sliced and frozen
- 1-2 tablespoons plant-based milk (such as almond or soy, as needed)
- Optional toppings (e.g., chopped nuts, vegan chocolate chips, berries, coconut flakes, or a drizzle of maple syrup)
Instructions:
- Peel ripe bananas, slice them into coins, and place them in an airtight container or a zip-top bag. Freeze the banana slices for at least 2 hours or until they are solid.
- Once the banana slices are frozen, put them in a food processor or a high-speed blender. If your blender is struggling to blend the bananas, you can add 1-2 tablespoons of plant-based milk to help it along.
- Blend the banana slices until they reach a smooth, creamy consistency. You may need to stop and scrape down the sides a few times to ensure even blending.
- Taste the banana nice cream. If you'd like it sweeter, you can add a drizzle of maple syrup or another sweetener of your choice and blend it in.
- Serve the banana nice cream in bowls, and add your choice of toppings. Chopped nuts, vegan chocolate chips, fresh berries, coconut flakes, or a drizzle of maple syrup are great options. Finish your budget-friendly vegan meals with budget vegan recipes for dessert and live guilt-free!
5. Snacks
Not just budget-friendly vegan meals, but snacks are also important; especially if you are someone who loves snacking. These budget vegan recipes for simple snacks can be cheap but also healthy making the best filler between your budget-friendly vegan meals. So, here are some popular budget vegan recipes for snacks:
- Hummus and Veggies: Serve store-bought or homemade hummus with an assortment of fresh vegetable sticks like carrots, celery, cucumber, and bell peppers.
- Fruit Salad: Chop up a variety of seasonal fruits for a refreshing and healthy snack. You can drizzle it with a little lemon juice for extra flavour.
- Popcorn: Air-popped popcorn is a low-cost, whole-grain snack. You can season it with nutritional yeast, paprika, or your favourite spice blend.
- Oatmeal Energy Bites: Mix rolled oats, nut butter, maple syrup, and add-ins like dried fruits, nuts, or seeds. Roll into bite-sized balls and refrigerate.
- Peanut Butter and Banana Sandwich: Spread peanut or almond butter on whole wheat bread and add banana slices for a satisfying snack.
Veganism isn’t just a personal diet that is supposed to only help a person health-wise but it is a lifestyle that has positive social, ethical and even political implications. Thus, it is important that veganism becomes more convenient and accessible for people around the world, no matter the financial limitations of the practitioners. With the tips mentioned above, whipping up budget-friendly vegan meals can be easier than ever, thus making veganism more mainstream among students. So, go vegan, try our budget vegan recipes, say goodbye to health issues and yes, pay less premium for your health insurance!