How to Whip Up Cheap Vegan Meals

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 cheap vegan meals following budget vegan recipes is rather easy! 

So, let’s dive into the world of cheap 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: 
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Personal Benefits:

1. Improved Cholesterol Levels: A vegan diet, free from animal fats, can help lower cholesterol levels.

2. Enhanced Overall Health: Plant-based meals are rich in vitamins and easier for the body to digest, promoting better health.

3. Reduced Risk of Foodborne Illnesses: Veganism helps avoid foodborne diseases and parasitic infections often linked to contaminated or undercooked meat. 

4. Cost Savings: Preparing vegan meals can be more affordable, helping you save money on food expenses.

Social and Environmental Benefits:

1. Reduction in Animal Cruelty: Veganism contributes to the eradication of animal cruelty and the illegal trade of animal products like ivory and leather.

2. Environmental Conservation: By reducing global demand for animal agriculture, veganism helps decrease deforestation, greenhouse gas emissions, and water pollution.

3. Support for Local Agriculture: Veganism promotes sustainable agricultural practices, supporting local farmers and reducing food wastage.

4. Equitable Food Distribution: The plant-based movement encourages a more equitable distribution of food resources globally.

Tips to Create Your Own Cheap Vegan Meals

Don’t let expensive ingredients like almond milk and avocados intimidate you. Cheap vegan meals are way easier to prepare than most people believe. Let’s dive deeper into some ways to whip up your cheap vegan meals:  

1. Meal Planning 

Plan your cheap 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 cheap 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 cheap 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 cheap 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 cheap 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 cheap vegan meals. 

5. Limiting Speciality 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 speciality 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 speciality products and only buy them in small quantities to whip up special meals once in a while sticking to a plan of cheap 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 cheap vegan meals. 

7. Reducing Food Wastage

Start reducing your food wastage as much as you can. Eating your leftovers as cheap 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 cheap 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 cheap vegan meals. 

Whip Up Cheap Vegan Meals with Easy Recipes: 

Here are some cheap 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: 

1. In a small saucepan, combine the rolled oats and almond milk. Add a pinch of salt to enhance the flavour.
2. 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.
3. While the oatmeal is cooking, add the sliced banana to the saucepan and stir it in. This will help soften and sweeten the oatmeal.
4. Once the oatmeal is cooked to your liking, remove it from the heat.
5. 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.
6. 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:

1. 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.
2. 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.
3. Heat one tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
4. 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.
5. 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.
6. Add the frozen mixed vegetables and continue to cook for another 3-4 minutes, or until they are heated through.
7. Add the cooked and cooled rice to the pan, along with the cooked tofu.
8. Drizzle the soy sauce and sesame oil over the rice and tofu. Sprinkle in the ground with ginger and black pepper.
9. Stir everything together and cook for an additional 5-7 minutes, or until the rice is heated through and starts to get slightly crispy.
10. Taste and adjust the seasoning if needed. You can add more soy sauce or spices to suit your preferences.
11. Serve your tofu fried rice hot, garnished with chopped green onions or cilantro, if desired.
12. 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: 

1. 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.
2. Lay a sheet of plastic wrap over the bamboo mat (if using). Lay one sheet of nori, shiny side down, onto the plastic wrap.
3. 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.
4. Lay the cucumber, carrot, avocado, and tofu strips horizontally across the rice.
5. 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.
6. 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.
7. Repeat the process with the remaining nori sheets and ingredients.
8. Brush each kimbap roll with a bit of sesame oil and sprinkle with toasted sesame seeds if desired.
9. Serve the vegan kimbap rolls with soy sauce or tamari for dipping and enjoy one of the fanciest cheap 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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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 cheap 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 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, 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.

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 cheap healthy 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!