Economical Vegan Meals
by Lauren Bernick
Eating healthy vegan meals can be surprisingly affordable. If you're sticking to whole plant foods instead of processed convenience foods, a well-stocked pantry isn't expensive. Oats, beans, potatoes, rice, pasta, and vegetables will get you the best bang for your buck. They can be made into sandwiches, stir-fries, tacos, burgers, dressings, and all kinds of dishes!
The notion that it costs more to be vegan is a fallacy. Check out the cost of some common non-vegan foods versus vegan staples. This information is from Walmart.com as of fall 2023:
- Non-vegan: A pound of ground beef is $5. One pound of chicken averages $3.50. A pound of steak averages $12 per pound.
- Vegan: A pound of dried beans is $1.25. A pound of sweet potatoes runs $1.08. Fourteen ounces of organic tofu is $2.86. A pound of portobello mushrooms runs about $6.50. A pound of brown rice is $2.65. A pound of walnuts is $6. A pound of pumpkins seeds is $7.
- Non-vegan: A dozen eggs will cost you $3.
- Vegan: A pound of flaxseed (used in place of eggs in baking) is $3.50; however, it will last about six months or longer; so a package comes out to be a lot less than a carton of eggs.
Lentils ($1.34/lb) are most commonly substituted for ground meat and can be used in chili, Sloppy Joes, bolognese, and tacos. Cauliflower ($2.47/head) can be used as a steak, Buffalo wings, chicken substitute (especially in Asian dishes), and rice. Tofu ($2.86/lb) can be made into "chickenless" salad, breakfast scramble, stir-fries, and breaded like nuggets or chicken fingers. Mushrooms such as portobellos ($6.50/lb) can be used as steaks or burgers, as bacon, in chilies, for Sloppy Joes, and in pasta dishes. This is just scratching the surface.
There will be some specialty items that you'll occasionally need to stock up on, such as nutritional yeast (used to make things cheesy) or cocoa powder that are a bit pricey, but they generally last a long time.
I always urge new vegans to keep it super simple. My go-to meal is something that I call "Home Base." It's a basic bowl that consists of legumes (beans, peas, or lentils), a whole grain such as brown rice or quinoa, and maybe some cubed tofu or sweet potatoes. I add to that a variety of steamed or roasted vegetables. What makes this meal is the sauce drizzled on top. It can be salsa, balsamic vinegar, Pumpkin Seed Sauce (see page 9), an oil-free salad dressing, or whatever you like.
The thing that can't be measured in dollars and cents is your health. Eating fresh fruits, vegetables, legumes, whole grains, nuts, and seeds fuels your body with what it was meant to eat. It makes you feel vibrant, energetic, and alive; you can't put a price on that! In the long run, it may even save you money on medication, doctors, and beauty products.
Incredible Carrot Dogs
(Serves 5)
6-10 medium carrots, depending on size
1/2 cup reduced-sodium vegetable broth
1/4 cup apple cider vinegar
1/4 cup coconut aminos or tamari
1 Tablespoon liquid smoke
2 teaspoons smoked paprika
1 Tablespoon maple syrup
1 Tablespoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon ground fennel seed
1 teaspoon onion powder
1 teaspoon vegan Worcestershire sauce
1/8 teaspoon ground cloves
Peel carrots and cut into hot dog lengths.
In a medium bowl, prepare the marinade by whisking together the remaining ingredients.
Boil the carrots for about 10 minutes, until fork tender. Be careful not to overcook so they don't become mushy. Drain and run under cold water to immediately stop the cooking process.
Pierce carrots all over with a fork for the marinade to seep in. Place in the marinade in a flat-bottomed glass container or zip top plastic bag and let soak for at least four hours, or up to eight hours, in the fridge.
My preferred method for cooking the carrot dogs is on a grill for a few minutes, until lightly charred. You can also sauté the carrots in a non-stick pan, bake in a preheated oven at 400 degrees for about 15 minutes, or slice the carrots in half and cook them in a panini press.
Serve on a whole grain bun, potato roll, or Ezekiel bread with your favorite toppings such as ketchup, mustard, sauerkraut, chopped onions, chopped pickles, or pickled jalapeños.
| Total calories per serving*: 45 | Fat: <1 gram |
| Carbohydrates: 10 grams | Protein: <1 gram |
| Sodium: 252 milligrams | Fiber:1 gram |
| *not including buns and toppings |
Portobello Mushroom Fajitas with Mango Salsa
(Serves 3)
Marinade
1/3 cup coconut aminos
1/3 cup water
2 cloves garlic, minced
Juice from half a lime
1 teaspoon lime zest
1 teaspoon ground cumin
In a small bowl, whisk all marinade ingredients together.
Fajitas
3 large portobello mushrooms
1 medium yellow onion, sliced
1 medium bell pepper (any color), seeded and sliced
1 medium poblano pepper, seeded and sliced
Wipe the mushrooms with a clean dish towel and scoop out the gills under the caps. Remove the stems and save them for another use. Slice the caps lengthwise into strips and marinate for 30 minutes.
Sauté the onions in a nonstick pan over medium heat. Once softened, add the mushrooms and other vegetables, and cook until tender, 6-8 minutes.
Mango Salsa
1 medium mango, diced
1 Tablespoon diced red onions
1 Tablespoon diced red peppers
1 Tablespoon chopped fresh cilantro
1 teaspoon diced jalapeños (optional)
Juice of half lime
1/2 teaspoon lime zest
In a small bowl, combine all the salsa ingredients.
To Assemble
6 corn tortillas
Steam or gently warm the tortillas in a skillet over low heat. Fill tortillas with mushroom/veggie mixture. Top with mango salsa and serve.
| Total calories per serving: 232 | Fat: 2 grams |
| Carbohydrates: 50 grams | Protein: 6 grams |
| Sodium: 390 milligrams | Fiber: 6 grams |
Pumpkin Seed Sauce
(Serves 8)
1 cup pepitas (hulled pumpkin seeds), lightly toasted
1 cup fresh cilantro (stems and all), tightly packed
Juice of 2 limes
1 Tablespoon apple cider vinegar
1/4-inch jalapeño, seeded (one slice)
Salt, to taste (optional)
1 cup water for sauce, or more for making salad dressing
Blend all ingredients in a high-speed blender until smooth and store in a refrigerator up to five days. The sauce can be served with tacos or enchiladas, as a dip with tortilla chips, or drizzled over salads.
| Total calories per serving: 108 | Fat: 9 grams |
| Carbohydrates: 4 grams | Protein: 5 grams |
| Sodium: 4 milligrams | Fiber: 1 gram |
Meaty Texas Chili
(Serves 6)
1 medium yellow onion, diced
1-2 cups reduced-sodium vegetable broth or dark beer, divided
4 cloves garlic, minced
1 large bell pepper (any color), seeded and diced
3/4 cup chopped vegetables (such as zucchini, shredded carrots, and/or mushrooms)
One package spicy chili seasoning mix (make your own by combining: 2 Tablespoons chili powder, 1 Tablespoon garlic powder, 1-1/2 teaspoons cumin, ΒΌ teaspoon cayenne pepper, 1/2 teaspoon oregano, 1 teaspoon coriander seasoning, 1/4 teaspoon allspice, 1/4 teaspoon ground cloves, and salt and pepper to taste, or use store-bought such as Simply Organic brand)
3 Tablespoons tomato paste
1 Tablespoon date syrup, coconut nectar, or maple syrup
Three 15-ounce cans fire-roasted diced tomatoes
Two 15-ounce cans low-sodium beans (such as kidney, pinto, or chili bean blend), drained and rinsed
Optional 8-ounce package meatless chorizo (such as Upton's Naturals Chorizo Seitan)
Place a large stock pot over medium-high heat and add the onions. Sauté for about 3 minutes. When the onions start sticking, add about a third cup of vegetable broth or beer.
Once the onions are translucent, reduce the heat to medium and add the garlic, peppers, and the other chopped vegetables. Sauté for about 2-3 minutes, until softened. Add more broth or beer if it starts to stick. Stir frequently.
Add chili seasonings and stir to combine. You'll probably need to add more liquid to coat veggies. Next, add the tomato paste and sweetener of choice. Stir well, then add diced tomatoes and beans. Add the vegan chorizo, if using, crumbling it thoroughly. Add more liquid as needed to make it saucy.
Bring to a boil, then reduce the heat to simmer for 10-15 minutes. Stir every few minutes so nothing sticks to the pot. I like to simmer it for about 15 minutes, then turn the heat off and let it sit for about 15 more minutes before serving. The longer it sits, the better the flavors get.
If desired, garnish with jalapeños, baked tortilla chips, or vegan queso. The chili is also great served over a baked potato.
| Total calories per serving: 206 | Fat: 1 gram |
| Carbohydrates: 42 grams | Protein: 10 grams |
| Sodium: 91 milligrams | Fiber: 11 grams |
Old-Fashioned Biscuits
(Serves 6)
1-1/4 cups unsweetened vegan milk
1-1/2 Tablespoons white vinegar
One 1/4-ounce packet active dry yeast
1 Tablespoon maple syrup
3 cups white whole wheat and/or oat flour
1/2 teaspoon salt
1/4 cup unsweetened applesauce
Preheat oven to 475 degrees and line a baking sheet with parchment paper.
In a small bowl, mix the plant milk and vinegar and set aside for 10 minutes. It should look slightly curdled. Mix in the yeast and maple syrup and stir gently.
In a large bowl, sift together the flour and salt. Add the applesauce, followed by the wet ingredients, stirring gently with a fork until it comes together.
Flour a clean surface and knead the dough about 15 times. You can add a tiny bit of flour if it gets too sticky. Roll out the dough 1/2-inch thick and use a 3 1/2-inch round biscuit cutter to form small circles. Transfer to your prepared baking sheet, spaced about 1 inch apart. Bake for 9-10 minutes until golden brown.
Cook's note: If you are using all oat flour, roll out the dough 1-inch high as they won't rise much.
| Total calories per serving: 264 | Fat: 3 grams |
| Carbohydrates: 50 grams | Protein: 10 grams |
| Sodium: 216 milligrams | Fiber: 7 grams |
Photos by Hannah Kaminsky
Lauren Bernick, when diagnosed with coronary artery disease, adopted Dr. Esselstyn's heart-healthy diet and transformed into a health advocate. She reversed her heart disease, lowered her blood pressure, and lost 20 pounds naturally. Today, she promotes plant-based living through speaking, online classes, and wellelephant.com
