affordable vegan meal prep recipes

Affordable Vegan Meal Prep Recipes

Meal prepping is an excellent way to save time, reduce waste, and maintain a healthy diet. Vegan meal prep can often be viewed as expensive or tedious, but it doesn’t have to be. Here, we explore delicious, budget-friendly vegan meal prep recipes that are nutritious, easy to prepare, and perfect for a week of wholesome eating.

1. Chickpea Salad Jar

Ingredients:

• 1 can of chickpeas
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup red onion, finely chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Fresh parsley (optional)

Instructions:

1. Begin by draining and rinsing the chickpeas. Pat them dry.
2. In a bowl, combine chickpeas, tomatoes, cucumber, bell pepper, and onion.
3. Whisk together olive oil, lemon juice, salt, and pepper. Pour over salad.
4. Layer ingredients in a mason jar, starting with the dressing at the bottom to prevent sogginess.
5. Add chickpeas, followed by veggies. Seal and refrigerate for up to a week.

2. Quinoa & Black Bean Bowl

Ingredients:

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 cup corn (frozen or canned)
• 1 avocado, diced
• 1/2 tsp cumin
• 1/2 tsp chili powder
• Lime juice
• Fresh cilantro (optional)

Instructions:

1. Rinse quinoa under cold water. Cook in a pot with 2 cups water until fluffy, about 15 minutes.
2. In a large bowl, combine cooked quinoa, black beans, corn, cumin, and chili powder. Mix well.
3. Let cool slightly before portioning into meal containers.
4. Top each bowl with diced avocado and a squeeze of lime juice.
5. Store for up to five days and add cilantro before serving.

3. Sweet Potato & Black Bean Tacos

Ingredients:

• 2 large sweet potatoes, cubed
• 1 can black beans, drained
• 1 tsp smoked paprika
• 1 tsp cumin
• Tortillas (corn or whole-wheat)
• Salsa, avocado, or lime for toppings

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potato cubes with paprika, cumin, and a pinch of salt.
2. Spread on a baking sheet and roast for 25-30 minutes until tender.
3. Warm beans in a small pot over low heat.
4. Assemble the tacos with sweet potatoes, black beans, and desired toppings.
5. Can be kept in the fridge for up to four days; reheat before serving.

4. Veggie Stir-Fry with Brown Rice

Ingredients:

• 2 cups brown rice
• 2 cups assorted vegetables (bell peppers, broccoli, carrots, etc.)
• 1 block tofu, pressed and cubed
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• Sesame seeds (optional)

Instructions:

1. Cook the brown rice according to package instructions.
2. In a pan, heat sesame oil over medium heat. Add cubed tofu and cook until golden.
3. Add vegetables and stir-fry until tender, about 5-7 minutes. Pour soy sauce over the mix.
4. Serve stir-fry over rice and garnish with sesame seeds. Store in the fridge for up to five days.

5. Lentil Soup

Ingredients:

• 1 cup dried lentils (green or brown)
• 1 carrot, diced
• 1 onion, chopped
• 2 celery stalks, diced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 tsp thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion, carrot, and celery until soft.
2. Add garlic and cook for an additional minute.
3. Stir in lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper.
4. Bring to a boil, then reduce to a simmer for about 30 minutes, or until lentils are tender.
5. Portion into containers. This soup can last in the fridge for up to a week.

6. Cabbage & Peanut Slaw

Ingredients:

• 1/2 head green cabbage, shredded
• 1/2 head red cabbage, shredded
• 1 carrot, shredded
• 1/4 cup roasted peanuts
• 3 tbsp peanut butter
• 2 tbsp lime juice
• 1 tbsp soy sauce
• 1 tbsp agave syrup

Instructions:

1. In a bowl, mix cabbage and carrot together.
2. In a small bowl, whisk peanut butter, lime juice, soy sauce, and agave until smooth.
3. Pour dressing over the slaw, mix well, and top with peanuts.
4. Divide into meal prep containers and refrigerate for up to a week.

7. Oven-Baked Ratatouille

Ingredients:

• 1 eggplant, sliced
• 2 zucchinis, sliced
• 1 bell pepper, diced
• 1 can diced tomatoes
• 1 onion, chopped
• Olive oil
• Salt, pepper, and Italian herbs

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, layer eggplant, zucchini, bell pepper, and onion.
3. Pour diced tomatoes over the vegetables, drizzle with olive oil, and season with salt and herbs.
4. Cover with foil and bake for 40-45 minutes.
5. Cool before dividing into containers. Store in the fridge for up to five days.

8. Banana Oatmeal Energy Bites

Ingredients:

• 2 ripe bananas, mashed
• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/4 cup dark chocolate chips or dried fruit

Instructions:

1. In a bowl, mix together mashed bananas, oats, peanut butter, and chocolate chips until combined.
2. Scoop out the mixture and roll into bite-sized balls.
3. Place on a parchment-lined tray and refrigerate for at least 30 minutes.
4. Store in an airtight container in the fridge for a quick snack throughout the week.

9. Spicy Hummus & Veggie Wraps

Ingredients:

• 1 cup chickpeas, blended
• 3 tbsp tahini
• 3 tbsp lemon juice
• 1 clove garlic
• 1 tsp cayenne pepper
• Whole wheat tortillas
• Mixed veggies (carrots, spinach, bell peppers)

Instructions:

1. In a food processor, blend chickpeas, tahini, lemon juice, garlic, and cayenne until smooth.
2. Spread spicy hummus on the whole wheat tortillas.
3. Layer mixed veggies and roll up tightly.
4. Slice into halves or quarters and store in an airtight container. Enjoy within five days.

10. Mason Jar Overnight Oats

Ingredients:

• 1 cup rolled oats
• 2 cups almond milk or any non-dairy milk
• 2 tbsp chia seeds
• 2 tbsp maple syrup or agave
• Fresh fruit for topping

Instructions:

1. In a mason jar, combine oats, almond milk, chia seeds, and sweetener.
2. Stir well and let sit in the fridge overnight.
3. In the morning, top with fresh fruit like berries or banana before serving.
4. Can be prepared for up to five days in advance.

11. Peanut Stir-Fry Noodles

Ingredients:

• 8 oz rice noodles
• 1 cup mixed vegetables (snap peas, carrots, bell peppers)
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• Lime juice for garnish

Instructions:

1. Cook rice noodles according to package instructions.
2. In a pan, sauté mixed vegetables until just tender.
3. In a bowl, whisk together peanut butter, soy sauce, and sesame oil.
4. Toss cooked noodles with vegetables and sauce.
5. Serve warm, garnished with lime juice. Store for up to four days.

Each of these recipes is designed to be cost-effective, catering to a vegan diet without compromising on flavor or nutrition. By preparing your meals in advance, you can promote convenience in your week while enjoying a diverse range of foods that fuel your body. Meal prepping provides an opportunity to explore new tastes and discover satisfaction in homemade, affordable, plant-based meals.