Delicious and Cheap Vegetarian Recipes: Eat Well on a Budget

Eating vegetarian doesn’t have to break the bank. In fact, many vegetarian dishes are surprisingly affordable, packed with nutrients, and incredibly delicious. This guide provides a variety of cheap vegetarian recipes, complete with detailed instructions, tips, and variations to help you enjoy healthy and satisfying meals without emptying your wallet.

Why Choose Vegetarian on a Budget?

There are numerous reasons to embrace vegetarianism, and cost is a significant one. Meat tends to be one of the most expensive components of a grocery bill. By focusing on plant-based proteins like lentils, beans, tofu, and eggs (if you’re ovo-vegetarian), you can significantly reduce your food expenses. Furthermore, vegetarian diets are often richer in fiber, vitamins, and minerals, contributing to better health. Cooking at home with affordable ingredients also gives you greater control over portion sizes and avoids the hidden costs associated with dining out or ordering takeout.

Essential Pantry Staples for Cheap Vegetarian Cooking

Building a well-stocked pantry is the foundation for affordable vegetarian cooking. Here are some key items to keep on hand:

• Dried Beans and Lentils: These are nutritional powerhouses and incredibly budget-friendly. Options include kidney beans, black beans, chickpeas, pinto beans, green lentils, red lentils, and brown lentils.
• Grains: Rice (brown, white, basmati, jasmine), quinoa, oats, barley, and pasta are versatile and inexpensive staples.
• Canned Tomatoes: Diced tomatoes, crushed tomatoes, tomato paste, and tomato sauce form the base for many sauces, soups, and stews.
• Vegetable Broth: Use it as a base for soups, stews, and sauces. Making your own from vegetable scraps is even cheaper.
• Onions and Garlic: These aromatic ingredients add depth of flavor to almost any dish.
• Potatoes and Sweet Potatoes: Versatile and filling root vegetables that can be baked, mashed, roasted, or added to soups and stews.
• Carrots and Celery: Affordable and add texture and flavor to soups, stews, and stir-fries.
• Frozen Vegetables: A great way to have access to vegetables year-round, especially when fresh produce is out of season and expensive. Options include peas, corn, broccoli, spinach, and mixed vegetables.
• Eggs: If you’re ovo-vegetarian, eggs are a fantastic source of protein and can be used in countless dishes.
• Tofu: A versatile soy-based protein that can be used in stir-fries, scrambles, and as a meat substitute. Choose firm or extra-firm tofu for best results.
• Spices and Herbs: Stock up on essential spices like cumin, coriander, chili powder, paprika, oregano, basil, thyme, and bay leaves. Dried herbs are more affordable than fresh.
• Oil: Olive oil or vegetable oil are essential for cooking.
• Vinegar: White vinegar, apple cider vinegar, and balsamic vinegar are useful for salad dressings and adding acidity to dishes.

Cheap Vegetarian Recipes

Here are several delicious and budget-friendly vegetarian recipes to get you started:

1. Lentil Soup

Lentil soup is a hearty, nutritious, and incredibly affordable meal. It’s also easy to customize with different vegetables and spices.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1 bay leaf
• Salt and pepper to taste
• Optional: 1/2 cup diced tomatoes, lemon juice, chopped parsley

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Add lentils, vegetable broth, thyme, oregano, and bay leaf to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
4. Remove the bay leaf. Season with salt and pepper to taste.
5. Optional: Stir in diced tomatoes during the last 5 minutes of cooking.
6. Serve hot, garnished with a squeeze of lemon juice and chopped parsley, if desired.

Tips and Variations:

• For a thicker soup, blend a portion of the soup with an immersion blender or in a regular blender (be careful when blending hot liquids).
• Add other vegetables like potatoes, spinach, or kale.
• Spice it up with a pinch of red pepper flakes.
• Use different types of lentils for varying textures and flavors.
• Serve with a side of crusty bread for dipping.

2. Black Bean Burgers

Homemade black bean burgers are a healthier and more affordable alternative to store-bought veggie burgers. They’re packed with flavor and easy to make.

Ingredients:

• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup cooked brown rice or quinoa
• 1/4 cup breadcrumbs
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Optional: 1/4 cup chopped cilantro, 1/4 cup chopped corn
• Burger buns and toppings of your choice (lettuce, tomato, avocado, salsa, etc.)

Instructions:

1. Heat olive oil in a skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for another minute until fragrant.
2. In a large bowl, mash the black beans with a fork or potato masher. Leave some beans whole for texture.
3. Add the cooked onion and garlic, cooked rice or quinoa, breadcrumbs, chili powder, cumin, smoked paprika, salt, and pepper to the bowl. Add cilantro and corn if using.
4. Mix all ingredients together until well combined.
5. Form the mixture into 4 patties.
6. Cook the patties in the skillet over medium heat for 5-7 minutes per side, or until heated through and slightly browned. Alternatively, bake in a preheated oven at 375°F (190°C) for 15-20 minutes, flipping halfway through.
7. Serve on burger buns with your favorite toppings.

Tips and Variations:

• Add a binder like a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 5 minutes) if the patties are too crumbly.
• Use different spices, such as cayenne pepper for heat or Italian seasoning for a different flavor profile.
• Top with a fried egg for extra protein (if ovo-vegetarian).
• Freeze uncooked patties for later use.

3. Pasta with Tomato Sauce

A classic and simple dish that’s always a crowd-pleaser. Using canned tomatoes keeps it affordable and quick to prepare.

Ingredients:

• 1 pound pasta (spaghetti, penne, rotini, etc.)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can tomato sauce
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• Optional: 1/4 cup chopped fresh basil, grated Parmesan cheese (if vegetarian)

Instructions:

1. Cook pasta according to package directions.
2. While pasta is cooking, heat olive oil in a large saucepan over medium heat. Add garlic and cook for about 30 seconds until fragrant.
3. Add crushed tomatoes, tomato sauce, oregano, basil, salt, and pepper to the saucepan. Bring to a simmer and cook for 15-20 minutes, stirring occasionally.
4. Drain the pasta and add it to the saucepan with the tomato sauce. Toss to coat.
5. Serve immediately, garnished with fresh basil and Parmesan cheese, if desired.

Tips and Variations:

• Add vegetables like mushrooms, bell peppers, or zucchini to the sauce.
• Use different types of tomatoes for varying flavors (e.g., diced tomatoes, San Marzano tomatoes).
• Add a pinch of red pepper flakes for heat.
• Stir in a dollop of ricotta cheese for creaminess (if vegetarian).

4. Chickpea Curry

A flavorful and satisfying curry that’s easy to make with canned chickpeas and a blend of spices. Serve with rice or naan bread.

Ingredients:

• 1 tablespoon olive oil or coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon chili powder (or more, to taste)
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup vegetable broth or water
• Salt to taste
• Optional: 1/4 cup chopped cilantro, squeeze of lemon juice

Instructions:

1. Heat olive oil or coconut oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and ginger and cook for another minute until fragrant.
3. Add cumin, coriander, turmeric, and chili powder and cook for 30 seconds, stirring constantly, until fragrant.
4. Add chickpeas, diced tomatoes, and vegetable broth or water to the pot. Bring to a simmer and cook for 15-20 minutes, stirring occasionally, until the sauce has thickened slightly.
5. Season with salt to taste.
6. Serve hot over rice or with naan bread, garnished with chopped cilantro and a squeeze of lemon juice, if desired.

Tips and Variations:

• Add other vegetables like spinach, cauliflower, or potatoes.
• Use coconut milk instead of vegetable broth for a creamier curry.
• Add a can of coconut cream at the end for added richness.
• Adjust the amount of chili powder to control the level of spiciness.
• Serve with a dollop of plain yogurt (if vegetarian) to cool down the heat.

5. Tofu Stir-Fry

A quick and easy stir-fry that’s perfect for using up leftover vegetables. Tofu is a great source of protein and absorbs flavors well.

Ingredients:

• 1 tablespoon olive oil or vegetable oil
• 1 block (14 ounces) firm or extra-firm tofu, pressed and cubed
• 1 onion, sliced
• 1 bell pepper (any color), sliced
• 1 cup broccoli florets
• 1 cup sliced carrots
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/2 teaspoon ginger, grated
• Optional: red pepper flakes to taste, cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons water)
• Cooked rice or noodles for serving

Instructions:

1. Press the tofu to remove excess water. Cut into cubes.
2. Heat olive oil or vegetable oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden brown on all sides, about 8-10 minutes. Remove tofu from the skillet and set aside.
3. Add onion, bell pepper, broccoli, and carrots to the skillet and cook until tender-crisp, about 5-7 minutes.
4. Add garlic and ginger and cook for another minute until fragrant.
5. Return tofu to the skillet.
6. In a small bowl, whisk together soy sauce, rice vinegar, and sesame oil. Pour over the tofu and vegetables. Add red pepper flakes if using.
7. If desired, add the cornstarch slurry to thicken the sauce. Cook for another minute, stirring constantly, until the sauce is thickened.
8. Serve hot over rice or noodles.

Tips and Variations:

• Use different vegetables, such as mushrooms, snow peas, or bok choy.
• Add a protein boost with edamame or peanuts.
• Adjust the amount of soy sauce and rice vinegar to your liking.
• Add a touch of sweetness with a tablespoon of honey or maple syrup.
• Marinate the tofu before cooking for even more flavor. A simple marinade can be made with soy sauce, ginger, and garlic.

6. Scrambled Eggs with Vegetables

A quick, easy, and protein-packed breakfast, lunch, or dinner. Perfect for ovo-vegetarians.

Ingredients:

• 2 large eggs per person
• 1 tablespoon milk or cream per 2 eggs (optional, for creamier eggs)
• Salt and pepper to taste
• 1 tablespoon butter or olive oil
• 1/4 cup chopped onion
• 1/2 cup chopped vegetables (e.g., bell peppers, mushrooms, spinach, tomatoes)
• Optional: Cheese (cheddar, mozzarella, feta)

Instructions:

1. In a bowl, whisk together eggs, milk or cream (if using), salt, and pepper.
2. Heat butter or olive oil in a non-stick skillet over medium heat.
3. Add onion and cook until softened, about 3 minutes.
4. Add other vegetables and cook until tender-crisp, about 5 minutes.
5. Pour the egg mixture into the skillet.
6. Cook, stirring occasionally, until the eggs are set to your liking.
7. Sprinkle with cheese, if using, and cook until melted.
8. Serve immediately.

Tips and Variations:

• Add different cheeses for varying flavors.
• Use different herbs and spices, such as chives, parsley, or paprika.
• Serve with toast, avocado, or salsa.
• Add a dollop of sour cream or yogurt (if vegetarian) for extra creaminess.

7. Peanut Noodles

Quick, easy, and flavorful noodles tossed in a creamy peanut sauce. A great weeknight meal.

Ingredients:

• 8 ounces spaghetti or other noodles
• 1/4 cup peanut butter
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey or maple syrup (optional)
• 1-2 tablespoons water, to thin sauce
• 1 clove garlic, minced
• 1/2 teaspoon ginger, grated
• Optional: red pepper flakes, chopped peanuts, green onions

Instructions:

1. Cook noodles according to package directions.
2. While noodles are cooking, whisk together peanut butter, soy sauce, rice vinegar, sesame oil, honey or maple syrup (if using), water, garlic, and ginger in a bowl until smooth. Add more water if needed to reach desired consistency.
3. Drain noodles and add them to the bowl with the peanut sauce. Toss to coat.
4. Serve immediately, garnished with red pepper flakes, chopped peanuts, and green onions, if desired.

Tips and Variations:

• Add vegetables like shredded carrots, cucumber, or bell peppers.
• Add tofu or edamame for extra protein.
• Use different nut butters, such as almond butter or cashew butter.
• Adjust the amount of honey or maple syrup to control the level of sweetness.
• Add a squeeze of lime juice for extra tang.

8. Potato and Vegetable Curry

A comforting and flavorful curry made with potatoes and other readily available vegetables.

Ingredients:

• 1 tablespoon olive oil or coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon chili powder (adjust to taste)
• 2 medium potatoes, peeled and cubed
• 1 cup cauliflower florets
• 1 cup frozen peas
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup vegetable broth or water
• Salt to taste
• Optional: 1/4 cup chopped cilantro, lemon wedges for serving

Instructions:

1. Heat olive oil or coconut oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and ginger and cook for another minute until fragrant.
3. Add cumin, coriander, turmeric, and chili powder and cook for 30 seconds, stirring constantly, until fragrant.
4. Add potatoes, cauliflower, diced tomatoes, and vegetable broth or water to the pot. Bring to a simmer, cover, and cook for 15-20 minutes, or until the potatoes are tender.
5. Stir in frozen peas and cook for another 5 minutes, or until heated through.
6. Season with salt to taste.
7. Serve hot over rice, garnished with chopped cilantro and lemon wedges, if desired.

Tips and Variations:

• Add other vegetables such as green beans, carrots, or spinach.
• Use coconut milk instead of vegetable broth for a creamier curry.
• Adjust the amount of chili powder to control the spice level.
• Serve with naan bread or roti.

9. Vegetarian Chili

A hearty and flavorful chili packed with beans, vegetables, and spices.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper (any color), chopped
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can diced tomatoes, undrained
• 1 (15-ounce) can tomato sauce
• 1 cup vegetable broth
• Salt and pepper to taste
• Optional: corn, zucchini, cilantro, sour cream (if vegetarian), shredded cheese (if vegetarian)

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and bell pepper and cook until softened, about 5 minutes.
2. Add garlic, chili powder, cumin, smoked paprika, and cayenne pepper (if using) and cook for 1 minute, stirring constantly, until fragrant.
3. Add kidney beans, black beans, diced tomatoes, tomato sauce, and vegetable broth to the pot. Bring to a simmer and cook for 20-30 minutes, stirring occasionally, until the chili has thickened slightly.
4. Season with salt and pepper to taste.
5. Serve hot, topped with corn, zucchini, cilantro, sour cream, and shredded cheese, if desired.

Tips and Variations:

• Add other vegetables such as corn, zucchini, or carrots.
• Use different types of beans, such as pinto beans or white beans.
• Add a tablespoon of cocoa powder for a richer flavor.
• Top with avocado, tortilla chips, or a dollop of plain yogurt (if vegetarian).

10. Simple Bean Burritos

A quick, customizable and easy-to-make meal with great value for money

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can pinto beans, rinsed and drained (or black beans, kidney beans)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Large flour tortillas
• Optional toppings: shredded cheese (if vegetarian), salsa, sour cream (if vegetarian), avocado, lettuce, chopped tomatoes

Instructions:

1. Heat olive oil in a skillet over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Add pinto beans, chili powder, cumin, salt, and pepper to the skillet. Cook, mashing the beans slightly with a fork, until heated through and slightly thickened, about 5-7 minutes.
4. Warm the tortillas according to package directions.
5. Spoon the bean mixture onto the center of each tortilla.
6. Add your desired toppings (shredded cheese, salsa, sour cream, avocado, lettuce, chopped tomatoes).
7. Fold the sides of the tortilla inward and then fold the bottom up and over the filling to create a burrito.
8. Serve immediately.

Tips and Variations:

• Add rice to the bean mixture for a heartier burrito.
• Use different types of beans.
• Add sautéed vegetables like bell peppers or onions to the bean mixture.
• Toast the assembled burritos in a skillet or oven for a crispy exterior.

Tips for Saving Money on Vegetarian Groceries

Here are some additional tips to help you save money on vegetarian groceries:

• Plan your meals: Create a meal plan for the week and make a grocery list based on your plan. This will help you avoid impulse purchases and reduce food waste.
• Buy in bulk: Purchase staples like beans, rice, and oats in bulk to save money per serving.
• Shop at discount stores: Check out discount grocery stores or ethnic markets for lower prices on certain items.
• Buy seasonal produce: Seasonal fruits and vegetables are typically cheaper and taste better.
• Grow your own herbs and vegetables: Start a small herb garden or grow some of your own vegetables to save money and enjoy fresh, homegrown produce.
• Use coupons and take advantage of sales: Look for coupons online or in your local newspaper and take advantage of sales and promotions.
• Reduce food waste: Store food properly and use leftovers creatively to minimize food waste. Compost vegetable scraps to enrich your garden soil.
• Make your own sauces and dressings: Homemade sauces and dressings are often cheaper and healthier than store-bought versions.
• Cook at home more often: Eating out is generally more expensive than cooking at home.
• Compare prices: Before you buy, compare prices at different stores to find the best deals.

Conclusion

Eating vegetarian on a budget is not only possible, but it can also be a delicious and rewarding experience. By stocking your pantry with affordable staples, planning your meals, and utilizing these cheap vegetarian recipes, you can enjoy healthy and satisfying meals without breaking the bank. Embrace the creativity and versatility of plant-based cooking, and you’ll discover a whole new world of flavors and possibilities. Enjoy!