16 Affordable Plant-Based Meal Ideas for Every Day

Finding affordable plant-based meals doesn’t have to be a hassle. There’s something amazing about making meals that are not only packed with flavor but also easy on your wallet. Whether it’s a busy weeknight or a relaxing Sunday afternoon, these recipes bring variety and nutrition without complicating your day.

Chickpea and Spinach Curry

Chickpea and Spinach Curry combines affordable ingredients into a rich, nutritious meal. Sauté 1 diced onion and 2 minced garlic cloves in 1 tablespoon of oil until golden. Stir in 1 tablespoon of curry powder and cook briefly, then add 1 can of drained chickpeas, 1 can of diced tomatoes, and 2 cups of fresh spinach. Simmer for 10 minutes until flavors meld together, then serve over rice or with flatbread. This dish is hearty, packed with plant protein, and affordable, perfect for a warming dinner.

Lentil and Vegetable Stir-Fry

This Lentil and Vegetable Stir-Fry is budget-friendly and packed with protein and fiber. Cook 1 cup of lentils in boiling water until soft, about 15-20 minutes, then drain. In a large pan, heat 1 tablespoon of oil, adding 1 chopped bell pepper, 1 sliced carrot, and 1 cup of broccoli florets, and sauté until tender-crisp. Mix in the cooked lentils and 2 tablespoons of soy sauce, and cook an additional 5 minutes. Serve over rice or quinoa for a colorful, filling meal that’s easy on the wallet.

Black Bean Tacos

These Black Bean Tacos are a simple, flavorful way to enjoy a plant-based meal. Warm 1 can of black beans in a pan with 1 teaspoon of cumin and 1 teaspoon of chili powder. Lightly mash for texture, then spoon into warmed corn tortillas. Top with shredded lettuce, diced tomatoes, and a squeeze of lime juice, adding salsa or avocado slices if desired. This is a delicious, budget-friendly taco recipe that’s perfect for any meal.

Quinoa and Roasted Vegetable Salad

Quinoa and Roasted Vegetable Salad is a light, filling dish that’s versatile and budget-friendly. Cook 1 cup of quinoa according to package instructions and let cool. Toss 2 cups of chopped vegetables (zucchini, bell peppers, cherry tomatoes) with 1 tablespoon of olive oil, salt, and pepper, then roast at 400°F (200°C) for 20 minutes. Mix the quinoa and roasted vegetables with 1/4 cup of fresh herbs, like parsley or basil, and drizzle with lemon juice. This salad is a great meal prep option that can be enjoyed warm or cold.

Spaghetti with Marinara Sauce

Spaghetti with Marinara Sauce is a classic, easy-to-make meal that’s perfect for any day of the week. Cook 8 ounces of spaghetti as directed, then drain. Meanwhile, heat 2 cups of marinara sauce in a pan, adding 1 teaspoon of oregano and a pinch of red pepper flakes. Toss the cooked pasta in the sauce and serve with a sprinkle of nutritional yeast or fresh basil. This affordable, comforting dish is both filling and delicious.

Vegetable Fried Rice

Vegetable Fried Rice is a flavorful way to use up leftover rice and vegetables. Heat 1 tablespoon of oil in a large skillet, then sauté 1 diced onion and 2 minced garlic cloves until fragrant. Add 2 cups of mixed vegetables (peas, carrots, corn) and cook until tender. Stir in 3 cups of cooked rice and 2 tablespoons of soy sauce, mixing well. Cook for another 5 minutes and garnish with chopped green onions. This simple fried rice is versatile, budget-friendly, and packed with flavor.

Chickpea Salad Sandwich

Chickpea Salad Sandwich is a budget-friendly, plant-based twist on a classic lunch staple. In a bowl, mash 1 can of chickpeas, then mix in 1/4 cup of vegan mayo, 1 tablespoon of Dijon mustard, 1 tablespoon of lemon juice, and 1/4 cup of diced celery. Season with salt and pepper, then spread on whole-grain bread slices with lettuce and tomato. This sandwich is creamy, tangy, and a perfect choice for an affordable, satisfying lunch.

Sweet Potato and Black Bean Chili

Sweet Potato and Black Bean Chili is a comforting, nutritious dish ideal for batch cooking. Sauté 1 diced onion and 2 garlic cloves in 1 tablespoon of oil until softened, then add 2 diced sweet potatoes, 1 can of black beans, 1 can of diced tomatoes, 2 cups of vegetable broth, 1 tablespoon of chili powder, and 1 teaspoon of cumin. Bring to a boil, then simmer for 30 minutes. This one-pot meal is filling, affordable, and perfect for chilly days.

Pasta Primavera

Pasta Primavera brings fresh veggies and pasta together in a vibrant, budget-friendly meal. Cook 8 ounces of pasta as directed, then drain. In a large skillet, heat 1 tablespoon of olive oil and sauté 2 cups of mixed vegetables (such as bell peppers, zucchini, cherry tomatoes) until tender. Add 2 minced garlic cloves and cook briefly before tossing in the pasta. Season with salt, pepper, and fresh basil. This dish is refreshing and perfect for a quick, plant-based dinner.

Red Lentil Soup

Red Lentil Soup is a warming, protein-rich soup that’s budget-friendly and easy to make. Sauté 1 diced onion, 2 garlic cloves, and 1 diced carrot in 1 tablespoon of oil until softened. Add 1 cup of red lentils, 4 cups of vegetable broth, 1 teaspoon of cumin, and 1/2 teaspoon of turmeric. Simmer for 20 minutes until lentils are tender, then blend until smooth if desired. Serve warm, garnished with fresh parsley for an affordable, satisfying meal.

Stuffed Bell Peppers

Stuffed Bell Peppers are a visually appealing, nutritious dish that’s easy on the budget. Preheat the oven to 375°F (190°C). Cut the tops off 4 bell peppers and remove seeds. Mix 2 cups of cooked rice, 1 can of black beans, 1 cup of corn, 1 teaspoon of cumin, and salt and pepper. Stuff the peppers, place in a baking dish, cover with foil, and bake for 30 minutes, then uncover and bake 10 more minutes. These stuffed peppers are filling and perfect for a weekend meal.

Chickpea and Vegetable Stir-Fry

Chickpea and Vegetable Stir-Fry is a quick and versatile dish. Heat 1 tablespoon of oil in a pan and sauté 1 diced onion and 2 garlic cloves until fragrant. Add 2 cups of fresh vegetables like broccoli, carrots, and bell peppers, and cook until tender-crisp. Mix in 1 can of chickpeas and 2 tablespoons of soy sauce, stir-frying for 5 minutes. Serve over rice for a complete meal that’s nutritious, affordable, and easy to make.

Coconut Chickpea Stew

Coconut Chickpea Stew combines creamy coconut milk with hearty chickpeas and spices for a comforting, budget-friendly meal. Sauté 1 diced onion, 2 garlic cloves, and 1 tablespoon of grated ginger in a pot with 1 tablespoon of oil. Add 1 can of chickpeas, 1 can of coconut milk, 1 teaspoon of turmeric, and 1/2 teaspoon of paprika, and let it simmer for 15 minutes. This creates a rich, satisfying stew perfect for serving over rice. With minimal ingredients, it’s a cost-effective dish that feels like a cozy treat.

Loaded Sweet Potato with Black Beans

Loaded Sweet Potatoes with Black Beans make for a nutritious and filling meal. Bake 2 large sweet potatoes at 400°F (200°C) for 45 minutes until soft. Cut them open and fill with 1 can of black beans warmed with 1 teaspoon of cumin and a pinch of salt. Top with diced avocado, fresh salsa, and a sprinkle of cilantro. This simple meal is high in fiber and protein, making it an affordable and wholesome choice for busy evenings.

Spinach and Mushroom Pasta

Spinach and Mushroom Pasta is a quick and creamy pasta dish that’s both delicious and budget-friendly. Cook 8 ounces of pasta according to package instructions, then drain. In a pan, sauté 1 cup of sliced mushrooms and 2 cups of fresh spinach in 1 tablespoon of oil until soft. Add 1/2 cup of plant-based milk and 1 tablespoon of nutritional yeast for a creamy texture, then toss with the pasta. This meal is flavorful, comforting, and ready in minutes, perfect for a weeknight dinner.

Vegetable and Lentil Stew

This Vegetable and Lentil Stew is a hearty one-pot meal that’s ideal for meal prepping. Sauté 1 diced onion, 2 carrots, and 2 celery stalks in 1 tablespoon of oil until soft. Add 1 cup of green or brown lentils, 4 cups of vegetable broth, 1 can of diced tomatoes, 1 teaspoon of thyme, and a bay leaf, then simmer for 30 minutes. The stew is rich in fiber and plant-based protein, making it both filling and affordable. Enjoy with a slice of bread for a cozy, complete meal.

This article originally appeared on RetailShout.

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