November 1 marks World Vegan Day, the start of World Vegan Month. The month of events aims to raise awareness about the vegan lifestyle and encourage others to see if they can give up all animal products.
Eating a vegan diet can be a healthy option, but it’s often viewed as a more expensive choice. However, in recent years it’s become easier to eat vegan food on a budget, as the major supermarkets have started to offer a wider range of animal-free products. With it being World Vegan Day, we wanted to see if it was possible to eat a vegan diet without putting a strain on the purse strings. We set ourselves a challenge to see if we could find some tasty and nutritious vegan meals to feed your family for less than £1 a portion.
If you’re interested in seeing if you’re up to the challenge during November, here are five cheap, healthy, and easy vegan recipes to feed your family. Yes – we think these are recipes that even your kids won’t mind missing out on meat for.
Cost per portion: 57p
1 tsp dried oregano, 5p (£1.40/50g)
1 clove garlic, minced, 2p (£0.25/bulb)
½ tsp dried coriander, 5p (£0.68/13g)
½ tsp chilli powder, 1p (£2.07/400g)
½ tsp cumin, 1p (£1.89/400g)
Salt and pepper (from your cupboard, if you have them)
1 tbsp olive oil (from your cupboard, or use another type of oil)
349g pack of firm tofu, diced, £1.24 (£1.24/349g)
1 onion, sliced, 4p (£1.08/2kg)
1 red pepper, sliced, 13p (£0.40/3 peppers)
400g tin kidney beans, drained, 23p (£0.23/400g)
4 flour tortillas, 50p (£1.25/10 tortillas)
1. Combine the oregano, garlic, coriander, chilli powder, cumin, salt, and pepper in a large bowl.
2. Add your tofu, onion, and pepper into your spice mix and stir well until all ingredients are covered.
3. Heat the oil in a frying pan, and add the tofu and vegetables. Sauté until well-cooked, for about 10 minutes.
4. Add in the kidney beans and stir.
5. Divide the fajita mix between the four tortillas, and serve with rice or spicy wedges for a Mexican-themed vegan feast!
Mushroom and potato curry
Cost per portion: 70p
1 tbsp. olive oil (use this if you have some in your cupboards, or use another type of cooking oil)
1 onion, diced, 4p (£1.08/2kg)
1 large potato, peeled and roughly chopped, 12p (£1.98/2.5g)
250g pack of mushrooms, halved, 74p (£0.74/250g)
About 1 inch of root ginger, peeled and finely chopped, 3p, (£2.68/kg)
2 tbsp. curry paste of your choice, 95p (£1.89/283g) (most are vegan, but check the packaging)
150ml vegetable stock, 3p (£0.40/120g)
400ml can coconut milk, 89p (£0.89/400ml)
1. Heat the oil in a deep frying pan, add in the onion and chopped potato, and cook for five minutes until softened.
2. Add in the mushrooms and ginger and cook for a further five minutes.
3. Stir in the curry paste, vegetable stock, and coconut milk.
4. Simmer for 10-15 minutes, until all ingredients are cooked through.
5. Serve with basmati rice or naan bread.
Cost per portion: 53p
1 tbsp. olive oil (from your stock cupboards, or use whatever cooking oil you have)
1 onion, finely chopped, 4p (£1.08/2kg)
3 garlic cloves, sliced, 6p (£0.25/bulb)
½ tsp cumin, 1p (£1.89/400g)
2 carrots, sliced, 10p (£0.57/1kg)
2 sticks celery, sliced, 25p (£0.98/pack)
1 red pepper, chopped, 13p (£0.40/3 peppers)
2 x 400g tins chopped tomatoes, 62p (£0.31/400g)
250ml vegetable stock, 4p (£0.40/120g)
250g cooked lentils, 50p (£1.00/500g)
200g cooked basmati rice or couscous (whichever you have in your cupboard)
2 sprigs fresh thyme or fresh basil leaves (if you have them already)
1. Heat the oil up in a large saucepan and add the onion and garlic to soften for five minutes.
2. Add in the cumin, carrots, celery, and red pepper, and cook through for another five minutes.
3. Tip in the tomatoes and vegetable stock, turn the heat down, cover, and leave to simmer for 25 minutes.
4. Heat through, stir in the lentils and rice or couscous, and serve in bowls topped with thyme or basil leaves.
Tofu in spicy satay sauce
Cost per portion: 39p
1 tbsp. peanut oil (if you have some, or use sesame or vegetable oil)
350g pack of firm tofu, sliced, £1.24 (£1.24/349g)
2 tbsp. soy sauce, 4p (£1.58/375ml)
2 tbsp. balsamic vinegar (from your store cupboard)
2 tbsp. smooth peanut butter, 10p (£1.98/700g)
2 tbsp. water (from the tap!)
Hot sauce, to taste (whatever you have in will do)
2 spring onions, sliced on the diagonal to serve, 16p (£0.49/pack)
1. Heat the oil in a large wok and fry the tofu pieces until browned on both sides.
2. Mix the soy sauce, vinegar, peanut butter, and water, then add the hot sauce to taste.
3. Add the sauce into the wok with the tofu, and cook until thickened.
4. Serve in a bowl with the spring onion on top, either with noodles or on its own.
Pasta with tomato sauce
Cost per portion: 44p
300g pasta, 17p (£.29/500g)
1 tbsp. olive oil (from your cupboard if you have it, or use another type of cooking oil)
1 onion, chopped, 4p (£1.08/2kg)
2 carrots, chopped, 10p (£0.57/1kg)
4 tbsp. sundried tomato paste, £1.14 (£2.28/190g)
100ml dairy-free cream, 30p (£0.74/250ml)
Basil, shredded, to serve (if you’ve got some)
1. Cook your pasta according to the packet instructions and drain.
2. Heat your oil in a deep frying pan, add in the chopped onions, and cook for five minutes until softened.
3. Tip in the chopped carrots and cook for a further few minutes.
4. Add in the sundried tomato paste and the dairy-free cream, and stir until heated through.
5. Divide the pasta between four bowls, tip the sauce over, and serve with shredded basil leaves.
Prices divided into recipe-specific amounts based on buying ingredients in weights or units as sold. All prices offered by Asda and correct at time of writing (23rd September 2014).