It’s Veganuary 2023, and for those who celebrate, you might be looking for some wallet-friendly ways to cut down on animal products. For those of us keen to take care of our planet, it’s widely understood that reducing your meat intake is the number one way to decrease your carbon footprint (check out this great article from Renee Cho at the Columbia Climate School for more tips!)
While it’s true that fresh, local, organic produce is always a great choice, it can also be super expensive, which isn’t sustainable for everybody given the current economic climate. So our supply chain & ops babe, ✨ Emily Petey ✨ would like to share a couple of ideas from her many years of practising a cheapskate’s plant-based lifestyle to help you pinch the pennies and eat something vaguely nutritious, whilst cutting down on animal products.
(1) Mediterranean Pasta
Shopping list:
- Tinned tomatoes (or a jar of sauce if you’re in a hurry)
- Garlic puree
- Dried italian herbs (Red chilli peppers if you like it HOT. I grow my own!)
- Red onion
- Courgette
- Bell pepper (but whatever you have to hand is fine)
- Dried pasta* (choose wholemeal for more fibre!)
The best thing about this dish is that you can embellish (add olives!) or simplify (vegan pesto instead of a sauce!) to your taste. Just roughly chop & stick all the veggies in the oven with some herbs & olive oil to roast, while the tinned tomatoes simmer with garlic and chilli. Boil up your pasta, and mix with the sauce and veggies when they’re ready. It couldn’t be easier and is both tasty and filling!
Missing meat? Add some plant-based meatballs*, or chopped vegan sausage*, to satisfy any cravings.
Skint hint: you can use any leftover veg that needs cooking in your fridge. Broccoli and spinach are big winners!
(2) Red Lentil Curry
Shopping list:
- Red lentils
- Tinned chickpeas
- Sweet potato
- Tinned tomatoes
- Onion
- Peppers
- Mushrooms (or any veg of your choice!)
- Curry spices / jar of paste
This curry is so tasty and adaptable, and packed with all the veg your doctor wants you to eat! You can chop and change the pulses depending what’s in your cupboard, but I strongly recommend tinned tomatoes in place of water to add to your spices / curry paste. It makes a rich delicious sauce, perfect for dipping naan bread or chapati if desired. This can be slow cooked, and the leftovers taste even better the next day.
Skint hint: You can throw in a meat substitute in place of the sweet potato if you’d prefer!
(3) Tofu Tacos
Shopping list:
- Firm tofu
- Cayenne
- Paprika
- Soy sauce
- Agave
- Tomato paste
- Onion powder
- Garlic powder
- Hard taco shells*
- Lettuce
- Salsa / Cheez / Guac / Plant-based sour cream / Hot sauce (as desired)
Let’s face it, tofu can be bland if done wrong - but my best friend cooked this beautiful taco recipe for me and I have been making it regularly ever since! Follow this recipe from Nora Cooks, pick a soft or hard taco shell and your favourite fillings, and go to town!
Skint hint: any hot sauce in your cupboard will lift these delicious tacos, so you can skip the extra toppings in a pinch!
(4) Baked Potato
Shopping list:
- Sweet potato
- Tin of mixed or baked beans
- Any of your other fave toppings! (Faux tuna*, cheez, vegan coleslaw…. whatever your heart desires)
Okay, confession time… I hate vegan cheese substitutes. But the Applewood Smoked melts quite nicely if you want to jazz up your toppings.
I’m not going to insult you by telling you how to bake a potato, but I will recommend sticking it in the microwave for a few minutes if you’re in a rush or want to save on gas bills. This meal is so quick and surprisingly nutritious.
Skint hint: bulk buy your sweet potatoes and baked beans, they’ll last a while and you can eat this once a week for mere pennies!
(5) Quesadillas
Shopping list:
- Onion
- Bell pepper (but any veg will do! Try courgette or mushrooms!)
- Spices
- Tin of black beans
- Cheez
- Flour tortillas*
- Dips as desired (Guac, salsa, chilli jam etc…)
As with the recipes above, you can modify this recipe according to what’s in your fridge, and what you fancy! Add a ground beef substitute, a layer of spinach or jalapeños -- I guarantee your quesadillas will turn out beautifully every time.
You already know I’m not a huge vegan cheez fan, so I just use a thin sprinkle. The beans and spices should be the star of this dish.
If you haven’t had a homemade quesadilla before, this recipe by the Minimalist Baker is a winner!
(6) Buffalo Cauliflower Wings
Shopping list:
- Cauliflower
- Frank’s Hot Sauce (or condiment of your choice!)
Okay so technically this is a side dish, but I absolutely love roasted cauliflower topped with hot sauce. And yes, I will eat a whole one for dinner. (Author’s disclaimer: this should not be construed as medical advice).
Skint hint: this pairs well with basically all leftovers!
(7) Fsh & Chips
Shopping list:
- No fish fillets
- Sweet potatoes
- Frozen garden peas / salad / veg of your choice
Sod it, just because you’re going plant based doesn’t mean you only have to eat salad. Aldi’s own brand frozen salt and vinegar no-fish fillets are absolutely delicious and a great substitute for real battered cod (can you tell I’m still not over Seaspiracy?) Pair with oven-baked or air-fried wedges from that bag of sweet potatoes you bought, and some frozen peas on the side. If you’re a heathen like me, don’t skimp on the tomato ketchup.
Cupboard Fillers
Keep stocked up on muesli and overnight oats (great with frozen fruits and vegan yoghurt!), tins of soup (I love the Plant Chef range from Tesco), nuts and rice cakes for quick snacks. Bourbon biscuits* (you know, the really cheap own-brand ones) are almost always vegan - score! You might also want to invest in some protein powder to mix with plant based milk for smoothies and shakes, especially if you’re watching your macros.
Condiments are Kween
My favourite sauce! Maggi liquid seasoning* -- a rich umami dressing similar to soy sauce, used to lift stews, faux meats and noodle dishes. I LOVE it on my sweet potato & baked beans, it really satisfies all my salt cravings!
Best Meat Substitute
Richmond vegan sausages*. I don’t know how they did it. Made from peas, but tastes like real sausages… without the added fat and calories?! What a treat.
Unsolicited Advice
Take a daily multivitamin! Vegans aren’t the only ones prone to deficiencies - according to The Bio Station, approximately 92% of Americans lack at least 1 essential mineral or vitamin in their diets. I use NutraVita’s big old year-long tubs, but pop to your local healthstore or chat with your GP if you want to learn more, or if you think you might need something specific.
Petey’s Full Shopping List (+ Cupboard Staples)
Lasts me one to two weeks. Less than £50 (much less if you shop for own brands, I prefer Aldi and Asda!)
FRESH
- Oat Milk
- Satsumas
- Red onions
- Courgette
- Bell peppers
- Lettuce
- Tomatoes
- Mushrooms
- Broccoli
- Cauliflower
- Bag of sweet potatoes
CUPBOARD
- Coffee
- Bourbon biscuits*
- Tinned tomatoes x 2
- Baked beans x 2
- Tinned chickpeas
- Tinned black beans
- Soup x 2
- Garlic puree
- Tomato puree
- Dried pasta*
- Supernoodles*
- Red lentils
- Curry paste
- Firm tofu
- Taco shells*
- Flour tortillas*
- Olive oil
- Dried Basil
- Cayenne
- Paprika
- Soy sauce
- Agave
- Onion powder
- Garlic powder
- Frank’s Hot Sauce
- Maggi sauce*
FROZEN
- No fish fillets*
- Frozen peas
- Mixed berries
- Vegan sausages*
**Sorry, these products contain gluten. Please look for a GF alternative when shopping if necessary!
