budget-friendly batch cooking vegan recipes

Budget-Friendly Batch Cooking Vegan Recipes

1. Chickpea Curry: A Hearty Delight

Ingredients:

• 2 cups chickpeas (canned or cooked)
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 tbsp ginger, minced
• 1 can coconut milk
• 2 cups diced tomatoes (canned or fresh)
• 2 cups spinach (fresh or frozen)
• 2 tbsp curry powder
• Salt and pepper to taste
• 2 tbsp vegetable oil

Instructions:

1. In a large pot, heat vegetable oil over medium heat. Add onions, garlic, and ginger; sauté until onions are translucent.
2. Stir in curry powder and cook for another minute until fragrant.
3. Add diced tomatoes and chickpeas, stirring well. Allow this mixture to simmer for about 10 minutes.
4. Pour in coconut milk and add spinach. Season with salt and pepper. Simmer for an additional 5-10 minutes.
5. Cool and portion into containers. Serve with rice or quinoa for a complete meal.

2. Quinoa & Black Bean Salad: A Protein Powerhouse

Ingredients:

• 1 cup quinoa
• 1 can black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions. Allow it to cool.
2. In a large bowl, combine quinoa, black beans, bell pepper, and avocado.
3. Drizzle lime juice over the mixture and sprinkle with cumin, salt, and pepper.
4. Gently toss everything together. Divide into containers and refrigerate.

3. Lentil Soup: Nutritious and Filling

Ingredients:

• 1 cup lentils (green or brown)
• 1 large carrot, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 tsp thyme
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. In a large pot, heat olive oil and sauté onion, garlic, and carrots until softened.
2. Add lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat to simmer.
3. Cook for about 30-35 minutes until lentils are tender. Cool down and portion.

4. Vegetable Stir-Fry: Quick and Colorful

Ingredients:

• 2 cups mixed vegetables (broccoli, bell pepper, carrots)
• 1 block firm tofu, cubed
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp cornstarch (optional)
• Cooked rice or noodles

Instructions:

1. Heat sesame oil in a large skillet. Add cubed tofu and fry until golden. Remove and set aside.
2. In the same skillet, stir-fry mixed vegetables until crisp-tender.
3. Return tofu to the pan, add soy sauce, and cornstarch (if using). Stir to combine.
4. Serve over rice or noodles in containers.

5. Sweet Potato & Black Bean Burritos: Portable Goodness

Ingredients:

• 2 large sweet potatoes, cubed
• 1 can black beans, rinsed and drained
• 1 tsp cumin
• 1 tsp chili powder
• 4 whole grain tortillas
• Avocado and salsa (for serving)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potato cubes with cumin and chili powder. Bake for 30 minutes.
2. In a large mixing bowl, combine sweet potatoes and black beans. Mix well.
3. Fill tortillas with the mixture, wrap tightly, and place them in a container with salsa and avocado on the side.

6. Oatmeal Breakfast Jars: Quick and Nutritious

Ingredients:

• 2 cups rolled oats
• 4 cups almond milk (or any plant-based milk)
• 1/2 cup maple syrup
• 1 tsp cinnamon
• 1 cup mixed fruits (bananas, berries, or apples)

Instructions:

1. In a large mixing bowl, combine oats, almond milk, maple syrup, and cinnamon.
2. Portion into jars, layering with mixed fruits.
3. Seal jars and refrigerate. Simply grab one each morning for a healthy start!

7. Roasted Veggie Bowls: Customizable and Colorful

Ingredients:

• 2 cups of assorted vegetables (zucchini, bell peppers, carrots, etc.)
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• Cooked grains (rice, quinoa, or farro)

Instructions:

1. Preheat the oven to 425°F (220°C). Toss vegetables with olive oil, garlic powder, salt, and pepper.
2. Spread them out on a baking sheet and roast for about 25 minutes.
3. Serve over cooked grains, storing leftovers in individual containers.

8. Vegan Chili: Spiced and Satisfying

Ingredients:

• 1 cup kidney beans, rinsed
• 1 cup black beans, rinsed
• 1 can corn (optional)
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 2 tbsp chili powder
• Salt and pepper to taste

Instructions:

1. In a full-sized pot, sauté onion and garlic until fragrant.
2. Add kidney beans, black beans, corn, diced tomatoes, chili powder, salt, and pepper.
3. Simmer for at least 30 minutes to allow flavors to meld. Cool down and portion.

9. Stuffed Peppers: Flavorful and Filling

Ingredients:

• 4 bell peppers (any color)
• 1 cup cooked rice
• 1 can black beans, rinsed
• 1 tsp cumin
• 1 tsp oregano
• 1 can diced tomatoes

Instructions:

1. Preheat the oven to 375°F (190°C). Halve the peppers and remove seeds.
2. In a mixing bowl, combine rice, black beans, diced tomatoes, cumin, and oregano.
3. Stuff the mixture into the bell peppers. Place peppers upright in a baking dish with a bit of water in the bottom to steam.
4. Cover with foil and bake for 30-35 minutes. Cool and store.

10. Energy Balls: Perfect Snack on the Go

Ingredients:

• 1 cup oats
• 1/2 cup nut butter (peanut or almond)
• 1/4 cup maple syrup
• 1/2 cup chocolate chips or dried fruit
• 1/2 cup ground flaxseed

Instructions:

1. In a bowl, mix all the ingredients until combined.
2. Roll the mixture into small balls and place on a baking sheet.
3. Refrigerate for at least 30 minutes to set. Store in bags for convenient snacking.

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By adhering to budget-friendly cooking methods and utilizing affordable ingredients, these delicious vegan recipes ensure a wholesome diet without breaking the bank. Batch cooking not only saves time but also minimizes food waste, making it an excellent approach for busy individuals or families seeking nutritious meals on a budget.