The umami flavor from tomato paste adds richness to soups, casseroles, and sauces. Buy the tomato paste in a tube if you can find it. This has been a game changer since I used to open up a can of tomato paste and use only a tablespoon or two for a recipe. The tube is just so much easier!
This wonderfully creamy, nutty condiment is a great way to add flavor and nutrition to many dishes. It makes everything from hummus to salad dressings much more delicious. Plus, its shelf life is surprisingly generous! I usually keep a bag of my favorite vegan protein powder around to add to my smoothies.
I love the taste of it the chocolate kind, of course! Plus, it tastes like a chocolate milkshake! My go-to smoothie is just some frozen banana, one cup of plant milk, a teaspoon of nut butter, and a scoop of chocolate protein powder!
Having any of these items on hand means I can quickly satisfy my sweet tooth when the moment strikes. Chocolate chips are ideal for baking or popping in my mouth when I want chocolate but not a whole dessert. Keeping all the different forms of chocolate stocked in my vegan pantry means I always have some way to indulge my cravings!
If you keep these core vegan pantry staples on hand, the combination of meals and recipes you can make is only limited to your imagination. Long time vegan living in upstate NY. Web developer and founder of Vegan ShowOff. She's addicted to ice cream and loves hiking, snowboarding, gardening, and travel.
Read more from Nicole! Home » Lifestyle » 25 Affordable and Nutritious Vegan Pantry Staples 25 Affordable and Nutritious Vegan Pantry Staples. Jump to Printable. Nutritional yeast nooch Nutritional yeast is deactivated yeast packed with nutrients like B vitamins, folic acid, protein, and trace minerals.
Soy sauce, tamari, or liquid aminos These vegan-friendly sauces are all great options to bring some umami flavor to plant-based dishes. Peanut butter or other nut butters Nut butters are incredibly versatile, acting as delicious spreads and cooking ingredients in their own right. Shelf-stable plant milk I always keep a container or two of shelf-stable plant milk in my pantry.
Extra virgin olive oil, coconut oil, and avocado oil While all cooking oils have unique benefits and drawbacks, extra virgin olive oil, coconut oil refined and virgin , and avocado oil are among my top options.
Rices, quinoa, millet, couscous, and grain mixes I love trying out new kinds of rice and grain mixes! Nuts especially cashews , or whatever nuts you prefer Although I rarely grab a handful of nuts and eat them plain, I always have a bag of raw cashews around for making creamy vegan sauces and cheeses.
TVP or soy curls TVP is textured vegetable protein. Shelf-stable tofu As a tofu enthusiast, I love the convenience of shelf-stable tofu. Veggie broth or bouillon cubes I keep a good supply of both vegetable bouillon cubes and veggie broth on hand at all times.
Jars of roasted red peppers, olives, hearts of palm, artichoke hearts, or capers Keeping jars of roasted red peppers, hearts of palm, olives, and capers on hand in my pantry is a must-do. Flax seeds, chia seeds, or powdered egg replacer Both flax and chia seeds are packed with omega-3 essential fatty acids and are perfect for adding a nutritional boost to salads and smoothies.
Hemp hearts, sunflower seeds, or pumpkin seeds I love having my vegan pantry or kitchen cupboard stocked with hemp hearts, sunflower seeds, or pumpkin seeds. Spices, herbs, and spice mixes It probably goes without saying that you should have a variety of spices around if you plan on doing any cooking regularly.
Maple syrup, agave, or vegan honey My liquid sweetener of choice is definitely maple syrup! Premade shelf-stable foods like boxed vegan mac and cheese, canned soups, etc.
Jarred marinara sauce and tomato paste I always like to make sure that I have a few jars of marinara sauce and some tomato paste in my vegan pantry. Tahini This wonderfully creamy, nutty condiment is a great way to add flavor and nutrition to many dishes. Protein powder I usually keep a bag of my favorite vegan protein powder around to add to my smoothies.
The Recap If you keep these core vegan pantry staples on hand, the combination of meals and recipes you can make is only limited to your imagination. No ratings yet. This recipe is perfect for a light lunch or served with freshly baked bread for something more filling.
This soup-er recipe is so simple to make, but it has a whole rainbow of flavours coming from the mixture of amazing spices, stewed lentils and creamy coconut milk. You might think making a vegan quiche would be difficult and expensive but in reality this is an easy recipe that only needs a few ingredients to make.
Few dishes are more affordable or versatile than the humble jacket potato. This potato bake recipe may seem simple, but the best things often are! The combination of broccoli and peanut butter in this vegan potato bake recipe make this a real crowd-pleaser. This creamy risotto is perfect for asparagus season and easy to make in bulk to feed the whole family.
This pasta bake recipe is loaded with carbs and cheesy goodness, perfect for a family dinner. Crab might be a pricey ingredient, so making this affordable version of crab cakes with banana blossom is both kinder animals and lighter on your wallet too. Check out our tips on how to cook vegan on a budget.
As a passionate vegan for over ten years, Rachel loves creating delicious vegan dessert recipes for her award-winning blog, Rawberry Fields. Rachel's recipes and photography have been featured in numerous international print and digital publications including the Daily Mail, Huffington Post, Thrive, and Buzzfeed.
You can follow Rachel at rawberryfields. This vegan beetroot and cream cheese terrine is flavoured with rich garlic and thyme for a perfect romantic centrepiece. Sticky pomegranate-glazed tofu rests on a bed of fluffy couscous, laden with juicy pomegranate seeds. It's the perfect date night meal Fuel your day with vegan sweet potato pancakes.
These gluten-free treats are delicious topped with fresh strawberries and maple syrup. Serve this wholemeal vegan beetroot cake with fruity herbal tea for an invigoratingly alternative coffee morning treat. Designed and built by Bopgun. NEWS RECIPES PRODUCTS. VEGAN RECIPES NEWS PRODUCTS LIFESTYLE.
Author: Rachel Smith. Cheap vegan meals for when you want great taste but don't want to spend much. All recipes include less than 10 ingredients.
If you come across a great deal on fresh produce, stock up and freeze it. This works great with berries, bananas, and other fruit for use in smoothies. Remember, frozen produce usually contains more nutrients then fresh produce - this is because the product is frozen at its peak ripeness and will not lose nutrients during transport to your grocery store.
It is a misconception that nutrients are somehow lost during the freezing process. Purchasing some items from the bulk sections can be a great way to save money, especially if you only need a small amount.
Often, the largest package will be the cheapest by weight, but don't bother if you don't need much. Great things to pick up in the bulk section include:. Whether you choose to buy organic or not is up to you. In general, organic foods tend to be more expensive.
If you don't usually buy organic produce, make sure you check out the organic section anyways. When organic produce goes on sale it can be cheaper than non-organic.
Generic brand items can be an great way to save money when shopping. Items that are awesome for buying generic are:. Always check the flyers of all your nearby grocery stores online, and build your shopping list from there. If you happen to live somewhere where there are a few grocery stores to choose from that are located in the same area, I suggest shopping all of their sales.
This can be time consuming, but it can be really worth it. Try to get there earlier in the day for the best selection if there are specific sale items you want to pick up. Paying for a membership at a wholesaler such as Costco can be very worth it, even for a single person or small family you can still save a lot of money.
Before purchasing a membership, try to find someone who already has one and go in with them, this will give you a good idea of whether or not it will be worth it for you.
If you're shopping for only 1 or 2 people, focus on buying non-perishable and far-dated items to prevent wastage. Some of my favourite foodstuffs to pick up at Costco are:. Find out when things are marked down, some places do markdowns in the evenings and you can pick them up before the store closes, and some put out their markdowns early in the morning so you'll want to try and get there right after the store opens.
My grocery store puts out a large display of discount bakery products every morning, I use this as an opportunity to stock my freezer with whole grain breads, bagels, wraps, etc.
Luckily, this also means a slower turnover rate on these products and more frequent opportunities for markdowns. Take a quick peak at the dates of items on the shelf, if something is out-dating in a few days and there's still a lot of stock left you can try coming back a couple of days later.
Pay attention to find out how many days prior to the Best Before date that items are marked down or put on clearance. Like I mentioned earlier, wholesale memberships are great to save on items like nut butters, convenience foods especially frozen , snack foods, vegan bars, and super foods like chia seeds and hemp hearts.
Utilize online options to take advantage of all sorts of great deals. Sites like The Better Health Store and iHerb are great options for getting vegan products especially personal care items, specialty snack foods, and supplements. Take advantage of sales, coupon codes, and referrals for even better deals.
This is a great opportunity for me to stock up on toothpaste, deodorant, face wash, moisturizer, soap, vitamins, supplements, etc. ELF eyes lips face is a fantastic option for vegan, cruelty free cosmetics and skin care products. They have frequent sales, free shipping to the US, and very reasonable shipping rates to Canada.
Sign up for their newsletters to stay informed about sales events as well. Prepackaged foods are often more expensive than preparing your own food from scratch. By being prepared and cooking for yourself you can easily save a lot of money. Preparing your own meals also allows you to be aware of exactly what's in your food.
If you often find yourself needing to pick up convenience foods, consider buying an insulated lunch box and making your own meals and snacks to take with you. An even more budget friendly option is to use a reusable grocery bag for a lunch bag. Keep your food cold by freezing one or two water bottles and throwing them in with your lunch, later in the day your lunch will still be cool and you'll have ice cold water to drink.
Super lazy, fast and cheap vegan meals? · Soba noodles · Leafy greens (spinach/kale) · Extra firm tofu · Soy sauce · Rice vinegar · Agave/maple Oatmeal is cheap and filling for lunch. Or mashed chickpea on whole grain bread. Or toasted tomato sandwich. Or cucumber sandwich. Pasta with Frozen vegetables can sometimes be cheaper than fresh - for example frozen peppers, broccoli or spinach - and taste just as good. They also keep for longer
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