Cheap Vegan Recipes NZ: Delicious Meals On A Budget

Looking for delicious, cheap vegan recipes in New Zealand? You’re in the right place!

Whether you’re a student on a budget, a family looking to eat healthier, or just curious about plant-based meals, this listicle is packed with affordable, easy-to-make vegan recipes using ingredients commonly found in Kiwi pantries and supermarkets.

Vegan eating doesn’t have to be expensive—some of the most flavourful and nourishing dishes are also the most budget-friendly! From hearty mains to quick snacks and even a sweet treat or two, these recipes focus on seasonal produce, pantry staples, and simple cooking methods.

Embrace the vibrant world of vegan cooking while saving money and time. Let’s dive into these mouthwatering vegan meals perfect for anyone living in Aotearoa!

Why You’ll Love These Cheap Vegan Recipes

There are so many reasons to fall in love with these cheap vegan recipes for New Zealanders. First, they make the most of locally available, affordable produce—think kumara, pumpkin, cabbage, and lentils.

Even imported staples like chickpeas, oats, and rice are inexpensive and can be found in every supermarket.

Eating vegan on a budget doesn’t mean sacrificing flavour or satisfaction. These recipes are hearty, filling, and family-friendly.

They’re designed for busy lives and can be prepped ahead, frozen, or doubled for batch cooking. Plus, you’ll be doing your bit for the planet, as plant-based diets have a lower environmental impact.

And best of all: these cheap vegan recipes prove that healthy, nourishing meals can be made without breaking the bank!

Recipe 1: Classic Kiwi Pumpkin & Lentil Curry

Ingredients

• 1 medium pumpkin, peeled and cubed (about 1kg)
• 1 cup red lentils, rinsed
• 1 large onion, diced
• 2 garlic cloves, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 can (400ml) coconut milk
• 1 can (400g) chopped tomatoes
• 2 tablespoons oil (sunflower or canola)
• 2 cups water
• Salt and pepper, to taste
• Fresh coriander or parsley, to garnish (optional)

Equipment

• Large saucepan or pot
• Sharp knife
• Chopping board
• Wooden spoon
• Measuring cups and spoons

Instructions

1. Heat the oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes until soft and translucent.
2. Add the garlic, curry powder, cumin, and coriander. Stir for 1 minute until fragrant.
3. Tip in the pumpkin cubes and stir to coat with spices.
4. Add the lentils, coconut milk, chopped tomatoes, and water. Stir well.
5. Bring to a gentle boil, then reduce heat to low. Cover and simmer for 25-30 minutes, stirring occasionally, until the pumpkin and lentils are soft and the curry is thickened.
6. Season with salt and pepper to taste. If the curry is too thick, add a bit more water.
7. Serve hot, garnished with fresh coriander or parsley if desired.

Tips & Variations

• Replace pumpkin with kumara or butternut squash for a different flavour.
• Bulk it up with frozen peas or chopped spinach in the last 5 minutes of cooking.
• For extra spice, add a chopped fresh chilli or a pinch of cayenne.
• This curry freezes beautifully—make extra for future meals!

“Using seasonal produce like pumpkin or kumara helps keep costs down and adds the freshest flavour to your vegan meals.”

Nutrition Facts

Serving Suggestions

• Serve over steamed rice or couscous for a hearty meal.
• Add a dollop of coconut yoghurt and a sprinkle of toasted seeds for extra texture.
• Pair with a simple green salad tossed in lemon juice.

Recipe 2: Cabbage & Potato Stir-Fry

Ingredients

• 1/2 head green cabbage, shredded
• 3 medium potatoes, peeled and diced
• 2 carrots, grated
• 1 onion, sliced
• 2 garlic cloves, minced
• 2 tablespoons soy sauce
• 1 tablespoon oil
• Salt and pepper, to taste
• Chilli flakes (optional)

Equipment

• Large frying pan or wok
• Knife and chopping board
• Spatula
• Peeler

Instructions

1. Heat oil in a large frying pan or wok over medium-high heat. Add onions and cook for 2 minutes.
2. Add potatoes and cook, stirring frequently, for about 8-10 minutes until they start to soften and brown.
3. Add garlic and cook for another minute.
4. Stir in the grated carrots and cabbage. Cook for another 5-7 minutes until cabbage is wilted and everything is cooked through.
5. Stir in soy sauce, season with salt, pepper, and chilli flakes if using.
6. Serve hot as a main or side dish.

Tips & Variations

• Swap potatoes for kumara or parsnip for a sweeter twist.
• Add a handful of frozen peas or corn for extra colour and nutrition.
• Top with roasted peanuts or sesame seeds for crunch.

“This stir-fry is a fantastic way to use up leftover veggies and reduce food waste.”

Nutrition Facts

Serving Suggestions

• Enjoy with crusty bread or roti.
• Serve alongside a spicy dipping sauce for a punchy kick.
• Pack leftovers for a quick lunch the next day.

Recipe 3: Kiwi-Style Baked Beans on Toast

Ingredients

• 1 can (400g) cannellini or haricot beans, drained and rinsed
• 1 can (400g) chopped tomatoes
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon smoked paprika
• 1 tablespoon oil
• 1 teaspoon sugar
• Salt and pepper, to taste
• 4 slices wholegrain bread

Equipment

• Saucepan
• Wooden spoon
• Knife and chopping board
• Toaster or grill

Instructions

1. Heat oil in a saucepan over medium heat. Add onion and garlic, cooking until soft.
2. Stir in tomato paste and smoked paprika. Cook for 1 minute.
3. Add canned tomatoes, drained beans, sugar, salt, and pepper. Stir well.
4. Simmer for 10-15 minutes, stirring occasionally, until thickened.
5. Toast the bread slices.
6. Spoon the baked beans over hot toast and serve immediately.

Tips & Variations

• Use kidney beans or black beans for a different flavour profile.
• Add a splash of Worcestershire sauce (vegan) for tanginess.
• Top with fresh herbs, or a sprinkle of nutritional yeast for a cheesy twist.

“Homemade baked beans are tastier, cheaper, and healthier than store-bought—plus you can customise them to your taste!”

Nutrition Facts

Serving Suggestions

• Perfect for breakfast, lunch, or a light dinner.
• Add sautéed mushrooms or wilted spinach for extra nutrition.
• Serve with a squeeze of lemon juice for a fresh finish.

Recipe 4: Simple Chickpea Salad Sandwich

Ingredients

• 1 can (400g) chickpeas, drained and rinsed
• 2 tablespoons vegan mayo (or mashed avocado as a substitute)
• 1 teaspoon mustard
• 1/2 red onion, finely chopped
• 1 small carrot, grated
• 1 tablespoon lemon juice
• Salt and pepper, to taste
• 4 slices wholemeal bread
• Lettuce leaves, to serve

Equipment

• Mixing bowl
• Fork or potato masher
• Knife and grater

Instructions

1. In a bowl, mash chickpeas with a fork or potato masher until mostly broken down but still a bit chunky.
2. Add vegan mayo (or avocado), mustard, red onion, carrot, lemon juice, salt, and pepper. Mix well.
3. Layer lettuce and chickpea salad mixture between bread slices to make two sandwiches.
4. Slice and serve immediately, or wrap for a packed lunch.

Tips & Variations

• Stir in chopped pickles, cucumber, or celery for extra crunch.
• Swap lemon juice for apple cider vinegar for a tangy twist.
• Use wraps instead of bread for a lighter option.

“Chickpeas are a protein powerhouse and super affordable—perfect for budget vegan meals.”

Nutrition Facts

Serving Suggestions

• Pack as a lunchbox staple—kids and adults both love it!
• Serve with carrot sticks, apple slices, or oven-baked chips.
• Enjoy open-faced on toasted bread with fresh tomatoes.

Recipe 5: Sweet Potato & Black Bean Burgers

Ingredients

• 1 large sweet potato (kumara), scrubbed
• 1 can (400g) black beans, drained and rinsed
• 1/2 cup rolled oats
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• Salt and pepper, to taste
• Oil, for cooking
• Burger buns and toppings of your choice (lettuce, tomato, onion, etc.)

Equipment

• Baking tray
• Mixing bowl
• Frying pan
• Spatula
• Knife and grater

Instructions

1. Preheat oven to 200°C. Prick sweet potato with a fork and bake until soft (about 40 minutes), or microwave for 7-8 minutes if short on time.
2. Allow kumara to cool, then peel and mash in a large bowl.
3. Add black beans and mash together, leaving some beans whole for texture.
4. Add oats, onion, garlic, smoked paprika, cumin, salt, and pepper. Mix until combined.
5. Form mixture into 4 patties.
6. Heat oil in a pan over medium heat. Fry patties for 4-5 minutes per side until golden and firm.
7. Serve in burger buns with your favourite toppings.

Tips & Variations

• Add finely grated carrot or zucchini for extra veg.
• Use kidney beans or lentils in place of black beans.
• Spice it up with fresh chilli or chipotle powder.

“Batch-make these burgers and freeze them for quick, budget-friendly meals any night of the week.”

Nutrition Facts

Serving Suggestions

• Serve with oven-baked chips or a green salad.
• Top burgers with avocado slices, tomato relish, or pickled onions.
• Enjoy in a wrap or even crumbled over a salad bowl.

Cheap Vegan Recipes NZ: More Inspiration

• Lemon Ricotta Pasta With Arugula Recipe: Creamy, zesty, and light on the wallet—this vegan pasta is a must-try!
• Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food: Packed with root veggies, this hash is perfect for meal prep and leftovers.
• Lion’S Mane Mushroom Crumble Recipes: Foraging or buying mushrooms in season keeps this dish affordable and deeply satisfying.

For more great vegan and budget-friendly recipes, don’t forget to check out other unique ideas like Low Fodmap Appetizer Recipes, Maple Bourbon Pickles Recipe, or get creative with a Halibut Dip Recipe (just swap in white beans for a plant-based version!).

Conclusion

Eating cheap and vegan in New Zealand is not only possible—it’s incredibly delicious and satisfying! These recipes showcase how easy it is to transform humble, affordable ingredients into flavourful meals that nourish body and soul.

From hearty curries to classic baked beans and creative burgers, there’s something here for everyone, whether you’re new to vegan cooking or a seasoned plant-based pro.

Don’t be afraid to experiment with local produce, swap in what’s on special, and bulk out meals with beans, lentils, and veggies. Remember, the best vegan recipes are those that make you feel good and keep your budget intact.

Happy cooking—and let us know which recipes become your new go-to favourites in your Kiwi kitchen!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Budget-Friendly Vegan Lentil Curry”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A hearty, flavorful lentil curry that’s easy on your wallet and packed with plant-based protein. Perfect for a quick weeknight dinner or meal prep.”, “prepTime”: “PT10M”, “cookTime”: “PT30M”, “totalTime”: “PT40M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup dried brown or green lentils, rinsed”, “1 tablespoon vegetable oil”, “1 onion, diced”, “2 cloves garlic, minced”, “1 tablespoon curry powder”, “1 can (400g) diced tomatoes”, “2 cups vegetable stock”, “1 carrot, diced”, “1 teaspoon salt”, “1/2 teaspoon black pepper”, “1 cup frozen peas”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat oil in a large pot over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add onion and cook until softened, about 3 minutes.”}, {“@type”: “HowToStep”, “text”: “Stir in garlic and curry powder, cook for 1 minute.”}, {“@type”: “HowToStep”, “text”: “Add lentils, diced tomatoes, vegetable stock, carrot, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Bring to a boil, then reduce heat and simmer for 25 minutes.”}, {“@type”: “HowToStep”, “text”: “Stir in frozen peas and cook for another 5 minutes.”}, {“@type”: “HowToStep”, “text”: “Taste and adjust seasoning if needed. Serve hot.”}], “nutrition”: {“calories”: “240”, “proteinContent”: “13g”, “fatContent”: “4g”, “carbohydrateContent”: “40g”}}