Over the years I have become pretty good at stretching the dollar when purchasing healthy food. I have few staples (my go-to dishes) that are delicious and reasonably priced. If you like spicy food that is. Here are a few tips to help you save money while following a vegan diet and 3 recipes for my favorite cooking-at-home vegan meals:
- Plan your meals: Planning your meals in advance can help you save money by reducing the temptation to eat out or purchase expensive, pre-made vegan meals. Consider making a weekly meal plan and shopping list to help you stay organized and on budget.
- Buy in bulk: Buying certain items in bulk, such as grains, beans, and nuts, can save you money in the long run. These items are also staples in a vegan diet and can be used in a variety of dishes.
- Shop at farmer’s markets and local stores: Local produce is often cheaper and fresher than what you’ll find at big chain supermarkets. Farmer’s markets and local stores also tend to have a larger selection of seasonal produce, which can be more cost-effective than buying imported produce.
- Grow your own produce: If you have a backyard or a windowsill, consider growing your own herbs and vegetables. Not only is it cost-effective, but it’s also a great way to ensure that your produce is fresh and organic.
- Use cheaper ingredients: There are plenty of affordable vegan-friendly ingredients that you can use in your meals. For example, beans and lentils are high in protein and can be used in a variety of dishes, such as soups, stews, and salads. Tofu and tempeh are also good protein sources and are usually cheaper than meat alternatives.
- Don’t be afraid to get creative: There are plenty of delicious and affordable vegan recipes out there that use a combination of whole grains, beans, vegetables, and herbs. Don’t be afraid to try new ingredients and get creative with your meals.
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Recipes
Chili momo
A popular vegan dumpling dish from the Himalayan region of Nepal and India. Here is a simple recipe for vegan chili momo:
(NOTE: Sometimes there is not enough time in the day to make from scratch dumplings. A good replacement is Nasoya Organic Vegan Thai Basil Vegetable Dumplings. Inexpensive and delicious.)
Ingredients:
- For the dough:
- 2 cups all-purpose flour
- 1/2 teaspoon salt
- 3/4 cup water
- For the filling:
- 1 tablespoon vegetable oil
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 inch piece of ginger, minced
- 1 cup finely chopped vegetables (such as bell peppers, carrots, and mushrooms)
- 1/2 cup cooked kidney beans or chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon garam masala
- Salt, to taste
Instructions:
- To make the dough, mix the flour and salt in a large bowl. Slowly add the water, stirring with a fork until a dough forms. Knead the dough on a floured surface for a few minutes until it is smooth and elastic. Cover the dough with a damp cloth and set aside.
- To make the filling, heat the oil in a large pan over medium heat. Add the onion, garlic, and ginger and sauté until the onion is soft and translucent, about 5 minutes.
- Add the vegetables and cook until they are soft, about 5 minutes.
- Stir in the beans or chickpeas, cumin, coriander, turmeric, cayenne pepper, and garam masala. Season with salt to taste and cook for an additional 2-3 minutes.
- To assemble the momos, divide the dough into small balls and roll each ball into a thin circle. Place a spoonful of the filling in the center of each circle. Fold the dough over the filling and press the edges together to seal the momo.
- Bring a large pot of water to a boil. Gently add the momos to the water and cook for about 5 minutes or until they are tender.
- Serve the momos hot with your choice of dipping sauce.
Chili sauce
Goes great with vegan chili momo
Ingredients:
- 1 tablespoon vegetable oil
- 1 onion, thickly sliced
- 1 green pepper, thickly sliced
- 1 red pepper, thickly sliced
- 2 cloves garlic, minced
- 1 inch piece of ginger, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon garam masala
- 1 cup tomato sauce
- 1/2 cup water
- 1 tablespoon soy sauce
- Salt, to taste
Instructions:
- Heat the oil in a small pan over medium heat. Add the onion, garlic, and ginger and sauté until the onion is soft and translucent, about 5 minutes.
- Stir in the cumin, coriander, turmeric, cayenne pepper, and garam masala and cook for an additional minute.
- Add the tomato sauce, water, and soy sauce and bring to a simmer. Reduce the heat to low and simmer for 10 minutes.
- Season with salt to taste and serve the sauce hot with the vegan chili momo.
Spicy vegan vegetable chow mien
A delicious and flavorful stir-fry dish made with a variety of vegetables and noodles. Here is a simple recipe for spicy vegan vegetable chow mien:
Ingredients:
- 8 ounces chow mien noodles
- 1 tablespoon vegetable oil
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 1 inch piece of ginger, minced
- 1 bell pepper, thinly sliced
- 1 cup sliced mushrooms
- 1 cup diced vegetables (such as carrots, broccoli, and snow peas)
- 1 cup cooked edamame
- 2 tablespoons soy sauce
- 1 teaspoon chili sauce (such as Sriracha)
- 1 teaspoon sesame oil
- Salt, to taste
Instructions:
- Bring a large pot of water to a boil. Add the chow mien noodles and cook according to the package instructions. Drain and set aside.
- Heat the oil in a large pan over medium heat. Add the onion, garlic, and ginger and sauté until the onion is soft and translucent, about 5 minutes.
- Add the bell pepper, mushrooms, and diced vegetables and cook until they are tender, about 5 minutes.
- Stir in the edamame, soy sauce, chili sauce, and sesame oil. Cook for an additional 2-3 minutes.
- Add the cooked noodles to the pan and toss to combine with the vegetables. Season with salt to taste and serve hot.
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Mushroom Saag
A delicious and flavorful vegan dish made with mushrooms and saag, a traditional Indian side dish made with leafy greens and spices. Here is a simple recipe for mushroom saag:
(NOTE: In a pinch, when I am busy, I buy jarred curry and some of the ingredients below to spice it up. I have tried several different types of chili paste and have yet to be disappointed.)
Ingredients:
- 1 tablespoon vegetable oil
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 inch piece of ginger, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon garam masala
- 8 ounces cremini mushrooms, sliced
- 1 cup chopped spinach
- 1 cup coconut milk
- Salt, to taste
Instructions:
- Heat the oil in a large pan over medium heat. Add the onion, garlic, and ginger and sauté until the onion is soft and translucent, about 5 minutes.
- Add the cumin, coriander, turmeric, cayenne pepper, and garam masala and cook for an additional minute.
- Add the mushrooms and cook until they are soft and starting to brown, about 5 minutes.
- Add the spinach and cook until it is wilted, about 2 minutes.
- Stir in the coconut milk and bring to a simmer. Reduce the heat to low and simmer for an additional 5 minutes.
- Season with salt to taste and serve hot over rice or with naan.
10% Local Challenge
Spending 10 percent of your food budget on locally grown and produced food has several benefits for both you and your community.
- Supports local farmers and businesses: When you buy locally grown and produced food, you’re supporting small farmers and businesses in your community. This helps to boost the local economy and ensures that these businesses can continue to thrive.
- Fresher and more nutritious food: Local food is often fresher and more nutritious because it doesn’t have to travel as far to reach your plate. Local produce is also often grown using sustainable practices, which means that it is better for the environment and your health.
- Builds a sense of community: Buying locally grown and produced food helps to build a sense of community and connection to the place where you live. It allows you to learn about and support the people who grow and produce your food and can even lead to new friendships and connections.
- Reduces the carbon footprint: Food that is grown and produced locally has a smaller carbon footprint compared to food that has been shipped from far away. This is because it requires less transportation and energy to get to you.
Spending 10 percent of your food budget on locally grown and produced food is a simple and effective way to support your community, eat healthier and more nutritious food, and reduce your carbon footprint.
