Eating vegan doesn’t have to be expensive, bland, or complicated. In fact, some of the world’s most comforting and nourishing dishes are naturally plant-based and budget-friendly!
Whether you’re a college student, a busy parent, or just looking to eat more plants without breaking the bank, cheap vegan meal recipes can be your ticket to delicious, satisfying meals. With a handful of pantry staples like beans, rice, and seasonal vegetables, you can create vibrant dishes packed with flavor and nutrition.
In this post, I’ll share three of my favorite cheap vegan meal recipes: Lentil & Vegetable Stew, Chickpea Stir-Fry with Rice, and Creamy Peanut Noodle Bowls. These recipes are easy, flexible, and perfect for meal prep.
Let’s dive in and discover how affordable eating vegan can be!
Why You’ll Love This Recipe
- Budget-Friendly: All three recipes use accessible, low-cost ingredients that you probably already have in your pantry.
- Quick & Easy: Each meal can be prepped and cooked in under an hour, with minimal fuss and cleanup.
- Nutrient-Rich: Packed with plant-based protein, fiber, and vitamins to keep you full and energized.
- Meal Prep Ready: These dishes taste fantastic as leftovers, making them perfect for lunches or busy weeknights.
- Customizable: Substitute veggies, grains, or seasonings based on what you have at home – these recipes are forgiving and versatile!
Lentil & Vegetable Stew
This hearty stew is a cold-weather classic and a true pantry staple. Lentils cook quickly, don’t require soaking, and are full of protein and fiber.
With a medley of vegetables and warming spices, this meal is both comforting and filling.
Ingredients
| Ingredient | Amount |
|---|---|
| Brown or green lentils | 1 cup, dried |
| Carrots | 2 medium, diced |
| Potato | 1 large, diced |
| Onion | 1 medium, chopped |
| Celery | 2 stalks, diced |
| Garlic | 3 cloves, minced |
| Tomato paste | 2 tbsp |
| Vegetable broth or water | 4 cups |
| Bay leaf | 1 |
| Ground cumin | 1 tsp |
| Smoked paprika | 1 tsp |
| Salt & pepper | To taste |
| Olive oil | 1 tbsp (optional) |
Equipment
- Large pot or Dutch oven
- Cutting board & knife
- Wooden spoon
- Ladle
Instructions
- Prep the veggies: Dice the carrots, potato, onion, and celery. Mince the garlic.
- Saute aromatics: Heat olive oil over medium heat (or skip for oil-free). Add onion and celery, and cook for 3–4 minutes until softened. Add garlic and cook for 1 more minute.
- Add veggies & spices: Stir in carrots, potato, cumin, and smoked paprika. Cook for 2 minutes to toast the spices.
- Add liquid & lentils: Stir in tomato paste, then pour in broth or water. Add lentils and bay leaf. Bring to a boil, then reduce heat to simmer.
- Simmer: Cover and simmer for 25–30 minutes, or until lentils and vegetables are tender.
- Season & serve: Remove bay leaf, season with salt and pepper, and ladle into bowls. Enjoy!
Tips & Variations
- Add a handful of chopped spinach or kale in the last 5 minutes for extra greens.
- Swap potatoes for sweet potatoes, or use whatever root vegetables you have on hand.
- For a thicker stew, mash some of the lentils against the side of the pot before serving.
- Freeze leftovers in airtight containers for up to 3 months.
“This stew is even better the next day! The flavors blend together and it thickens up for a super satisfying lunch.”
Nutrition Facts
| Per Serving (1/4 recipe) | Amount |
|---|---|
| Calories | 240 |
| Protein | 13g |
| Carbohydrates | 42g |
| Fiber | 15g |
| Fat | 2g |
| Sodium | 380mg (varies with broth) |
Serving Suggestions
- Serve with crusty bread or over cooked brown rice for a heartier meal.
- Add a dollop of vegan yogurt or a squeeze of lemon for brightness.
- Pair with a simple green salad for a balanced dinner.
Chickpea Stir-Fry with Rice
This stir-fry is quick, colorful, and endlessly adaptable. Chickpeas add substance and protein.
Use any fresh or frozen veggies you like for a meal that’s ready in under 30 minutes!
Ingredients
| Ingredient | Amount |
|---|---|
| Canned or cooked chickpeas | 1 can (15 oz), drained and rinsed |
| Cooked rice (white or brown) | 2 cups |
| Bell pepper | 1 medium, sliced |
| Broccoli florets | 1 cup |
| Carrot | 1 large, julienned or grated |
| Onion | 1 small, sliced |
| Garlic | 2 cloves, minced |
| Soy sauce or tamari | 3 tbsp |
| Sesame oil (optional) | 1 tsp |
| Ground ginger | 1/2 tsp |
| Red pepper flakes | Pinch, to taste |
| Green onions & sesame seeds | For garnish |
Equipment
- Large nonstick skillet or wok
- Cutting board & knife
- Mixing spoon or spatula
- Measuring spoons
Instructions
- Prep the vegetables: Slice onion, bell pepper, and carrot. Mince garlic. Have broccoli ready to go.
- Saute aromatics: Heat a splash of water or sesame oil in your skillet over medium-high. Add onion and bell pepper and cook for 2–3 minutes.
- Add veggies & chickpeas: Stir in carrot, broccoli, garlic, and ginger. Cook for another 3–4 minutes until veggies are crisp-tender.
- Stir in chickpeas: Add chickpeas, soy sauce, and red pepper flakes. Stir well and cook for 2–3 minutes so everything is heated through.
- Combine with rice: Add the cooked rice and toss to combine. Taste and adjust soy sauce as needed.
- Garnish & serve: Top with sliced green onions and sesame seeds. Serve hot!
Tips & Variations
- Use frozen mixed vegetables to save time and money.
- Try different beans, such as black beans or edamame, for variety.
- Swap rice for quinoa, barley, or cauliflower rice for a low-carb option.
“Don’t be afraid to use up whatever veggies are languishing in your fridge – this stir-fry makes leftovers delicious!”
Nutrition Facts
| Per Serving (1/2 recipe) | Amount |
|---|---|
| Calories | 410 |
| Protein | 13g |
| Carbohydrates | 77g |
| Fiber | 12g |
| Fat | 5g |
| Sodium | 840mg (depends on soy sauce) |
Serving Suggestions
- Drizzle with homemade sweet and sour sauce for a tangy twist.
- Serve alongside steamed dumplings or a crisp Asian slaw.
- Pack leftovers for an easy work lunch – this dish is delicious cold or hot.
Creamy Peanut Noodle Bowls
If you crave comfort food on a budget, this peanut noodle bowl is for you! With simple ingredients like spaghetti, peanut butter, and fresh or frozen veggies, you’ll have a satisfying meal on the table in minutes.
The creamy, savory sauce brings everything together for a craveable bowl.
Ingredients
| Ingredient | Amount |
|---|---|
| Spaghetti or rice noodles | 8 oz (about 1/2 box) |
| Peanut butter | 1/3 cup (creamy or crunchy) |
| Soy sauce or tamari | 3 tbsp |
| Maple syrup or brown sugar | 1 tbsp |
| Rice vinegar or apple cider vinegar | 1 tbsp |
| Garlic powder | 1/2 tsp |
| Water | 1/3–1/2 cup (as needed for sauce) |
| Frozen or fresh mixed vegetables | 2 cups (carrots, peas, bell peppers, broccoli, etc.) |
| Green onions & crushed peanuts | For garnish |
Equipment
- Large pot (for boiling noodles)
- Colander
- Medium mixing bowl
- Whisk or fork (for sauce)
- Large serving bowl
Instructions
- Cook noodles: Bring a large pot of water to a boil. Add noodles and cook according to package instructions. In the last 2–3 minutes, add the vegetables to the boiling water to cook with the noodles. Drain and set aside.
- Make sauce: In a bowl, whisk together peanut butter, soy sauce, maple syrup, vinegar, garlic powder, and enough water to make a pourable sauce.
- Toss together: In a large bowl, combine drained noodles and vegetables with the peanut sauce. Toss until everything is well coated.
- Garnish & serve: Top with sliced green onions and crushed peanuts. Serve warm or at room temperature.
Tips & Variations
- Use sunflower seed butter for a nut-free version.
- Add sriracha or chili flakes for a spicy kick.
- Swap in soba noodles for added whole grain goodness.
- Try adding cubed tofu or edamame for more protein.
“For a quick lunch, make the sauce ahead and toss with leftover noodles and veggies. It keeps well in the fridge for up to 4 days!”
Nutrition Facts
| Per Serving (1/4 recipe) | Amount |
|---|---|
| Calories | 390 |
| Protein | 13g |
| Carbohydrates | 62g |
| Fiber | 6g |
| Fat | 11g |
| Sodium | 720mg |
Serving Suggestions
- Serve with a crisp cucumber salad for a refreshing contrast.
- Top with extra chopped peanuts or sesame seeds for crunch.
- Enjoy with a tall glass of homemade Jawa Juice for a fun, plant-based meal.
More Budget-Friendly Vegan Recipes
- Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food
- Lion’S Mane Mushroom Crumble Recipes
- Lemon Ricotta Pasta With Arugula Recipe
- Low Fodmap Appetizer Recipes
Conclusion
Eating delicious, wholesome vegan meals on a budget is not only possible – it’s empowering! With a few simple, affordable ingredients and a little creativity, you can whip up meals that are nourishing, flavorful, and satisfying.
These cheap vegan meal recipes prove you don’t need to spend a fortune to eat well or feel full. Whether you’re making a big pot of lentil stew, skipping takeout for a quick chickpea stir-fry, or enjoying a creamy peanut noodle bowl, each of these dishes is proof that plant-based eating can be easy and accessible for everyone.
Looking for even more inspiration? Check out some of my other favorite recipes like Maple Bourbon Pickles, Halibut Dip, and Honey Raisin Challah – there’s something for every taste and budget.
Happy cooking, and remember: eating vegan can be cheap, cheerful, and utterly delicious!
📖 Recipe Card: One-Pot Lentil and Rice Stew
Description: A hearty, budget-friendly vegan stew made with pantry staples. Perfect for an easy, filling weeknight dinner.
Prep Time: PT10M
Cook Time: PT35M
Total Time: PT45M
Servings: 4 servings
Ingredients
- 1 cup dried brown lentils, rinsed
- 3/4 cup long-grain rice
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 large carrot, diced
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, and carrot; sauté 4-5 minutes until softened.
- Stir in cumin and smoked paprika; cook 1 minute.
- Add lentils, rice, diced tomatoes, and vegetable broth.
- Bring to a boil, then reduce heat and simmer covered for 30 minutes.
- Season with salt and pepper to taste.
- Serve hot.
Nutrition: Calories: 340 kcal | Protein: 13 g | Fat: 6 g | Carbs: 60 g
{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “One-Pot Lentil and Rice Stew”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A hearty, budget-friendly vegan stew made with pantry staples. Perfect for an easy, filling weeknight dinner.”, “prepTime”: “PT10M”, “cookTime”: “PT35M”, “totalTime”: “PT45M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup dried brown lentils, rinsed”, “3/4 cup long-grain rice”, “1 medium onion, diced”, “2 cloves garlic, minced”, “1 large carrot, diced”, “1 can (14 oz) diced tomatoes”, “4 cups vegetable broth”, “1 teaspoon ground cumin”, “1/2 teaspoon smoked paprika”, “Salt and pepper to taste”, “2 tablespoons olive oil”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a large pot over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add onion, garlic, and carrot; saut\u00e9 4-5 minutes until softened.”}, {“@type”: “HowToStep”, “text”: “Stir in cumin and smoked paprika; cook 1 minute.”}, {“@type”: “HowToStep”, “text”: “Add lentils, rice, diced tomatoes, and vegetable broth.”}, {“@type”: “HowToStep”, “text”: “Bring to a boil, then reduce heat and simmer covered for 30 minutes.”}, {“@type”: “HowToStep”, “text”: “Season with salt and pepper to taste.”}, {“@type”: “HowToStep”, “text”: “Serve hot.”}], “nutrition”: {“calories”: “340 kcal”, “proteinContent”: “13 g”, “fatContent”: “6 g”, “carbohydrateContent”: “60 g”}}
