Best Cheap Vegan Meals for Families
1. Chickpea Salad Sandwiches
Chickpea salad sandwiches are a quick and nutritious option for families. Simply mash cooked chickpeas and mix with vegan mayo, diced celery, onions, and season with lemon juice, salt, and pepper. Serve on whole-grain bread with lettuce and tomatoes. This meal is high in protein and fiber, making it filling and affordable.
Ingredients:
- 1 can of chickpeas (drained and rinsed)
- 2 tablespoons vegan mayonnaise
- 1 celery stalk (diced)
- 1 small onion (diced)
- Juice of half a lemon
- Whole-grain bread
- Lettuce and tomatoes for serving
Cost Estimate: $5 for a family of four.
2. Lentil Tacos
Lentil tacos offer a hearty vegan alternative to traditional meat tacos. Cook lentils with taco seasoning, onions, and garlic until soft. Serve in corn tortillas with avocado, salsa, and lime. This meal is not only budget-friendly but also rich in protein and delicious flavors.
Ingredients:
- 1 cup lentils
- Taco seasoning (store-bought or homemade)
- 1 onion (chopped)
- 2 cloves garlic (minced)
- Corn tortillas
- Avocado, salsa, and lime for topping
Cost Estimate: $6 for a family of four.
3. Vegetable Stir-Fry with Rice
A vegetable stir-fry is a colorful and nutritious way to incorporate veggies into your family’s diet. Use seasonal vegetables like bell peppers, broccoli, and carrots, stir-fried in soy sauce and ginger. Serve with brown rice or quinoa for a complete meal.
Ingredients:
- 2 cups mixed vegetables
- 2 tablespoons soy sauce
- 1 tablespoon ginger (grated)
- 2 cups cooked brown rice or quinoa
Cost Estimate: $7 for a family of four.
4. Vegan Chili
Vegan chili is hearty and can be made in bulk, saving both time and money. Combine kidney beans, black beans, corn, diced tomatoes, and chili spices. Serve with cornmeal muffins or brown rice for a filling meal.
Ingredients:
- 1 can kidney beans
- 1 can black beans
- 1 can corn
- 1 can diced tomatoes
- Chili spices (cumin, chili powder, garlic powder)
Cost Estimate: $8 for a family of four.
5. Pasta Primavera
Pasta primavera is a simple dish where whole wheat pasta is mixed with fresh vegetables. Sauté seasonal vegetables like zucchini, cherry tomatoes, and spinach in olive oil, and toss with cooked pasta and nutritional yeast for a cheesy flavor.
Ingredients:
- 8 oz whole wheat pasta
- 2 cups mixed vegetables
- 2 tablespoons olive oil
- ¼ cup nutritional yeast
Cost Estimate: $6 for a family of four.
6. Oatmeal with Fruits and Nuts
Oatmeal is the ultimate budget-friendly breakfast. Cook rolled oats with water or almond milk and top with seasonal fruits, nuts, and a drizzle of maple syrup. This can be customized to suit your family’s tastes and is a great source of energy.
Ingredients:
- 2 cups rolled oats
- 4 cups water or almond milk
- Assorted fruits (bananas, berries, etc.)
- Nuts and maple syrup for topping
Cost Estimate: $5 for a family of four.
7. Stuffed Bell Peppers
Stuffed bell peppers are not only visually appealing but also nutritious. Fill halved bell peppers with a mixture of cooked quinoa, black beans, corn, and spices. Bake until the peppers are tender for a fulfilling meal.
Ingredients:
- 4 bell peppers
- 1 cup cooked quinoa
- 1 can black beans (drained)
- 1 cup corn (frozen or canned)
- Spices (cumin, paprika)
Cost Estimate: $8 for a family of four.
8. Potato and Leek Soup
Potatoes and leeks form a creamy vegan soup that’s perfect for cold days. Sauté leeks, add diced potatoes, vegetable broth, and cook until tender. Blend until smooth and season with salt and pepper. Serve with crusty bread for added texture.
Ingredients:
- 2 leeks (sliced)
- 4 potatoes (diced)
- 4 cups vegetable broth
- Salt and pepper to taste
- Crusty bread for serving
Cost Estimate: $6 for a family of four.
9. Vegan Fried Rice
Leftover rice can be transformed into vegan fried rice within minutes. Sauté onions, garlic, and mixed vegetables, add cooked rice, soy sauce, and sesame oil. It’s quick, cost-effective, and a delicious way to use up leftovers.
Ingredients:
- 3 cups cooked rice
- 1 onion (chopped)
- 2 cups frozen mixed vegetables
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
Cost Estimate: $5 for a family of four.
10. Quinoa and Black Bean Salad
A nutritious salad made with cooked quinoa, black beans, diced peppers, and corn. Dress with lime juice and cumin. This dish is protein-rich and can be served cold, making it ideal for meal prep.
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans (drained)
- 1 bell pepper (diced)
- 1 cup corn (frozen or canned)
- Juice of one lime
- 1 tsp cumin
Cost Estimate: $6 for a family of four.
11. Sweet Potato and Black Bean Enchiladas
Sweet potatoes and black beans wrapped in tortillas, smothered with enchilada sauce. Bake until everything is heated through and enjoy a flavorful Mexican-inspired dish. This meal can be made in bulk and is perfect for leftovers.
Ingredients:
- 2 large sweet potatoes (cooked and mashed)
- 1 can black beans (drained)
- Tortillas
- Enchilada sauce (store-bought or homemade)
Cost Estimate: $8 for a family of four.
12. Vegan Baked Ziti
Combine cooked pasta with marinara sauce and nutritional yeast for a cheesy flavor. Bake until bubbly for a comforting dish that the whole family will enjoy.
Ingredients:
- 1 lb ziti pasta
- 2 cups marinara sauce
- ½ cup nutritional yeast
Cost Estimate: $7 for a family of four.
13. Cabbage Stir-Fry with Tofu
Cabbage is an inexpensive ingredient perfect for stir-frying with tofu, garlic, and ginger. Toss in soy sauce for flavor and serve over rice. This dish is both economical and satiating.
Ingredients:
- 1 small cabbage (sliced)
- 1 lb firm tofu (cubed)
- 2 cloves garlic (minced)
- 1 tablespoon ginger (grated)
- Soy sauce to taste
Cost Estimate: $8 for a family of four.
14. Minestrone Soup
A hearty minestrone soup filled with beans, pasta, and seasonal vegetables. This soup is easy to make in large batches and can be frozen for later use. It’s nutritious, filling, and very budget-friendly.
Ingredients:
- 1 can white beans (drained)
- 1 cup pasta
- 2 cups mixed vegetables (fresh or frozen)
- 4 cups vegetable broth
- Italian seasoning to taste
Cost Estimate: $7 for a family of four.
15. Peanut Butter Banana Toast
For a quick breakfast or snack, spread peanut butter on whole grain toast and top with banana slices. It’s cheap, easy, and packed with energy for kids and adults alike.
Ingredients:
- Whole grain bread
- Peanut butter
- Bananas (sliced)
Cost Estimate: $5 for a family of four.
These meals showcase the versatility and affordability of a vegan diet. By incorporating a variety of grains, legumes, fruits, and vegetables, families can enjoy healthy, budget-friendly meals that are not only delicious but also nourishing.
