Essential Staples for an Economical Vegan Diet
Many staples of a vegan diet are items you likely already purchase regularly, such as seasonal fruits, nuts, legumes, and grains.
Legumes (Beans, Lentils, Chickpeas)
Legumes are affordable, versatile, and rich in plant-based proteins. They can be used in soups, salads, stews, and spreads. Buying them in bulk is cost-effective and extends their shelf life.
Whole Grains (Brown Rice, Quinoa, Oats)
Whole grains are high in fiber and provide sustained energy. They're affordable, easy to store, and ideal for creating nutritious dishes like bowls, porridges, and salads.
Seasonal Vegetables
Choosing seasonal vegetables is a cost-saving strategy, as they're typically fresher and less expensive. They contribute to a diverse and balanced diet, supplying essential vitamins and minerals.
Sweet Potatoes
Sweet potatoes are affordable, long-lasting, and rich in carbohydrates. They can be boiled, baked, or mashed, offering satisfying and economical meal options.
Nuts and Seeds
Nuts and seeds, such as walnuts, almonds, flaxseeds, chia seeds, sunflower seeds, and peanut butter, are rich in healthy fats and proteins. They're excellent vegan snack options or meal additions, like in salads or smoothies. Purchasing them in bulk can be more economical.
Seasonal Fruits
Buying seasonal fruits helps reduce costs. They're an excellent source of vitamins and can be used as snacks (dried fruits), desserts, or in smoothies.
Whole Wheat Flour and Whole Grain Pasta
These are affordable options that can be used as bases for various meals. Whole wheat flour can be used to make homemade bread, pancakes, and cakes, while whole-grain pasta is a quick, easy, and inexpensive meal choice.
Herbs and Spices
Herbs and spices are essential for adding flavor to meals, making them more delicious and varied. Buying them in bulk is more economical, and they have a long shelf life.
Tofu and Tempeh
Tofu and tempeh are excellent sources of plant-based proteins and are more affordable than processed meats. They're versatile and can be used in stews, salads, or stir-fries.
How to save money when buying plant products?
As with any diet, one of the best ways to save money on ingredients is by planning your meals and creating a shopping list of necessary vegan products. Here are some tips to consider:
Plant-Based Proteins Can Be More Affordable Than Animal Proteins
Comparing the per-kilogram prices of plant-based products to animal-based ones often reveals that plant-based items are more cost-effective. For instance, tofu can be found for less than €5/kg, seitan around €7/kg, and tempeh approximately €14/kg. In contrast, pork and chicken breast are about €6/kg, beef €15/kg, squid €15/kg, and salmon €20/kg. This demonstrates that it's possible to have a diverse, healthy diet without spending more than you currently do, or even less, depending on your meal planning.
Asian Grocery Stores Offer Great Finds
Asian cuisines often utilize many plant-based products in their dishes. Therefore, you might find similar ingredients at more affordable prices in Asian grocery stores compared to large supermarkets. For example, some Asian stores offer tofu for less than €4/kg.
Replacing Animal Milk with Plant-Based Milk
Both animal milk and store-brand soy milk can cost around €0.85/L. Other brands may exceed €1.00/L. Plant-based beverages like almond milk can cost about €1.20/L, and oat milk around €1.00/L. Making oat milk at home can save you more than half the price per liter! You'll need oats, water, and salt. Homemade oat milk can cost approximately €0.40/L to €0.50/L.
Alternatives to Using and Consuming Eggs
Eggs cost an average of €2.15 per dozen, nearly €3.00 if you choose free-range eggs. Common vegan alternatives include flaxseeds or chia seeds, costing around €2 for 200 grams, which can be used in baking cakes, pancakes, and bread as binding agents. Other economical egg substitutes include:
- Mashed Banana: A quarter cup of mashed banana equals one egg and can be used in sweet recipes like cakes and muffins.
- Unsweetened Applesauce: A quarter cup of applesauce equals one egg and is suitable for cakes, brownies, and sweet bread.
- Silken Tofu: A quarter cup of blended silken tofu equals one egg and is excellent for savory recipes like quiches and omelets due to its creamy and neutral texture.
- Chickpea Flour: Mixing three tablespoons of chickpea flour with three tablespoons of water equals one egg. This ingredient is helpful in savory recipes like vegan omelets and fritters.
- Plant-Based Yogurt: A quarter cup of plant-based yogurt replaces one egg and can be used in cakes and breads, providing a fluffy texture.
- Vinegar and Baking Soda: Mixing one teaspoon of baking soda with one tablespoon of vinegar can replace eggs in cakes and muffins, adding lightness and helping the batter rise.
Meal Preparation Ideas for an Economical Vegan Diet
1. Utilize the Entire Ingredient
By making full use of ingredients, you can save money and reduce food waste. Use vegetable scraps to make broths and freeze them for later use. Fruit peels can be repurposed for teas or desserts, ensuring nothing goes to waste.
2. Cook in Larger Batches
Cooking in larger quantities can help save both time and money. Buying ingredients in bulk is often more cost-effective, reducing the price per portion.
Additionally, preparing meals in larger batches allows you to optimize energy use, reduce time spent cooking, and minimize the need for multiple utensils—helping to cut down on waste.
Meal prepping for several days at a time eliminates the need to cook daily and reduces reliance on expensive pre-made vegan meals from restaurants or stores.
3. Transform Leftovers into a New Meal
If you have leftovers in the fridge, get creative and turn them into a new dish.
For example, leftover vegetables can be used to make a gratin, while leftover rice can be turned into delicious homemade veggie meatballs.
Conclusion
By choosing basic ingredients such as legumes, whole grains, and seasonal produce, it's possible to maintain a balanced and nutritious diet without overspending.
Additionally, good meal planning, buying in bulk, and opting for homemade alternatives like plant-based milk or egg substitutes are effective ways to save money.
Cooking in larger batches and making the most of leftovers will also help you save both time and money in the long run.