budget-friendly batch cooking vegan recipes

Budget-Friendly Batch Cooking Vegan Recipes

The Benefits of Batch Cooking

Batch cooking is a time-saving and cost-effective approach that involves preparing large quantities of food in one cooking session. For those following a vegan diet, it’s an excellent way to ensure that nutritious meals are ready to go. By making substantial batches of recipes, you can save both time and money while minimizing food waste. Below are some budget-friendly vegan recipes perfectly suited for batch cooking.

1. Chickpea Curry

Ingredients:

• 2 cups dried chickpeas (or 3 cans)
• 1 onion, diced
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 can coconut milk
• 1 can diced tomatoes
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• Salt, to taste
• 2 cups spinach, chopped
• Olive oil

Instructions:

1. If using dried chickpeas, soak them overnight. Drain and cook them in a pot of boiling water until tender (about 1 hour).
2. Heat olive oil in a large pot and sauté the onion, garlic, and ginger until fragrant.
3. Add curry powder and turmeric, stirring for 2 minutes until aromatic.
4. Stir in cooked or canned chickpeas, coconut milk, and diced tomatoes. Simmer for 20 minutes.
5. Add spinach and simmer until wilted. Season with salt.
6. Serve with rice or quinoa and freeze leftovers in portioned containers.

2. Lentil Soup

Ingredients:

• 1 cup dried green or brown lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 can diced tomatoes
• 2 teaspoons thyme
• 2 bay leaves
• Salt and pepper, to taste

Instructions:

1. In a large pot, sauté onion, carrots, and celery until softened.
2. Add garlic, cooking for another minute.
3. Stir in lentils, broth, tomatoes, thyme, and bay leaves. Bring to a boil.
4. Reduce heat and simmer for 30-40 minutes, until lentils are tender.
5. Remove bay leaves, season with salt and pepper, and blend if a creamier texture is preferred.
6. Cool and freeze in individual servings.

3. Stuffed Bell Peppers

Ingredients:

• 6 large bell peppers
• 1 cup quinoa or brown rice
• 1 can black beans, rinsed
• 1 cup corn (fresh or frozen)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 can diced tomatoes
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cook quinoa or rice according to package instructions.
3. Slice the tops off the bell peppers and remove seeds.
4. In a bowl, mix cooked quinoa/rice, black beans, corn, spices, and diced tomatoes. Season to taste.
5. Stuff each pepper with the mixture and place in a baking dish. Cover with foil.
6. Bake for 30-35 minutes. Cool and pack for meals throughout the week.

4. Vegetable Stir-Fry with Tofu

Ingredients:

• 1 block firm tofu, cubed
• 4 cups mixed vegetables (broccoli, bell pepper, carrots, snap peas)
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon minced ginger
• 2 cloves garlic, minced
• Cooked rice or noodles

Instructions:

1. Press tofu to remove excess water, then cube.
2. In a large pan, heat sesame oil and sauté garlic and ginger until fragrant.
3. Add tofu, cooking until golden brown. Remove tofu from the pan.
4. Add mixed vegetables to the same pan, stir-frying for 5-7 minutes.
5. Return tofu to the pan, add soy sauce, and stir to combine.
6. Serve over rice or noodles and store leftovers in containers.

5. Vegetarian Chili

Ingredients:

• 1 can kidney beans, rinsed
• 1 can black beans, rinsed
• 1 can chickpeas, rinsed
• 1 can corn
• 1 onion, chopped
• 2 cloves garlic, minced
• 28 oz can diced tomatoes
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt to taste

Instructions:

1. In a large pot, sauté onion and garlic until translucent.
2. Add all beans, corn, tomatoes, and spices.
3. Stir well and let it simmer for 30 minutes on low heat.
4. Season with salt and serve. Freeze leftovers in individual portions.

6. Vegan Burrito Bowls

Ingredients:

• 2 cups brown rice
• 1 can black beans, rinsed
• 1 cup corn
• 1 avocado, sliced
• 1 cup salsa
• 1 tablespoon lime juice
• Chopped cilantro for garnish

Instructions:

1. Prepare brown rice according to package instructions.
2. In bowls, layer rice, black beans, corn, avocado, and salsa.
3. Drizzle lime juice and garnish with cilantro.
4. Pack for the week; store components separately to maintain freshness.

7. Vegan Pasta Primavera

Ingredients:

• 12 oz whole-grain pasta
• 4 cups assorted vegetables (zucchini, bell peppers, spinach)
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Nutritional yeast for topping

Instructions:

1. Cook pasta according to package instructions; drain.
2. In a large pan, heat olive oil and sauté garlic until fragrant.
3. Add vegetables and cook until tender.
4. Combine with pasta, season with salt and pepper.
5. Serve with a sprinkle of nutritional yeast. Freeze leftovers in portioned containers.

Tips for Successful Batch Cooking

1. Plan Your Meals: Select recipes that complement each other to avoid ingredient waste.
2. Organize Your Kitchen: Keep utensils, pots, and containers handy to streamline your cooking process.
3. Label Containers: Clearly mark containers with the recipe and date made to ensure freshness.
4. Use Versatile Ingredients: Utilize grains, legumes, and seasonal vegetables that can be used across multiple recipes.

Conclusion

Batch cooking not only simplifies meal prep but also accommodates a budget-friendly vegan lifestyle. These recipes are designed to be easy and inexpensive, ensuring you can enjoy delicious and nutritious vegan meals without breaking the bank. Happy cooking!