Many people wish to include more plant-based meals into their diet but find it difficult to do so. For some reason, vegan food is famous for being expensive and vegan recipes for being complicated. Both is definitely possible, but it is by no means the rule. The price of plant-based food usually depends on how processed it is and on whether it imitates something (cheese, meat, etc.). Fresh, local and seasonal food (such as potatoes, grains and vegetables) is usually cheap, but this means you’ll have to cook from scratch. This, however, isn’t necessarily complicated. Vegan recipes are just like all other recipes: some are difficult and some ridiculously easy to make. This little meal plan is just an example of what a day of simple and affordable vegan meals could look like. The recipes below are for one person. Written By Nika Grizila
Blueberry Porridge for Breakfast
Oats are one of the healthiest carb sources out there. You can use only a cup of liquid if you prefer firmer oats, and up to two cups if you prefer them runnier.
Ingredients
- a cup of oats (the size of the cup depends on how hungry you are)
- a cup and a half of liquid (water, plant-based milk or a combination of both)
- one ripe mashed banana
- half a cup of blueberries (frozen or fresh)
- a tablespoon of chia seeds/flaxseeds
- cinnamon to taste
Instructions
Mash the banana in a pan and add in all the remaining ingredients. Cook at love heat for about three to four minutes, stirring regularly. Feel free to add toppings of choice; almond butter and maple syrup are good examples.Â
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Breakfast alternative: Scrambled Tofu
If you don’t do sweet breakfasts, we’ve got you covered. Switch your scramled eggs for scrambled tofu! Tofu has a bad reputation, but the truth is that unseasoned and uncooked tofu is about as bland as boiled chicken breast. All you need to do is spice it up.
Ingredients:
- a quarter of a block of original firm tofu
- a spoon of mustard
- spices: salt, black pepper, turmeric, paprika, powdered garlic, powdered onionÂ
- a splash of water
- a tablespoon of nutritional yeast (optional)
- mushrooms (optional)
Instructions
Throw everything in a pan, don’t forget to add a splash of water, and fry it. Tofu scramble is amazing on a slice of toasted bread topped with sliced avocado or guacamole. Â
Lentil Curry for Lunch
Curry is a popular dish among vegans because it leaves a lot of space for experimenting, adding different vegetables and playing with spices.Â
Ingredients
- half an onion
- a clove of garlic
- one carrot
- some green beans
- a small courgette
- a cup of lentils
- half a can of coconut milk (more if necessary)
- pices: salt, black pepper, paprika, turmeric
- olive oil
Instructions
Cut the onion and fry it in a little bit of olive oil. Add the garlic after about a minute. Fry everything for another minute at medium temperature, then add all the remaining veggies, spices and lentils. Pour about a glass of water and the coconut milk over them. Cook for fifteen minutes more, adding more liquid if necessary. Serve with rice.
Pasta with Hummus for Dinner
This must sound odd, but hummus makes for a delicious pasta sauce, not to mention how quickly you can prepare this if using stor bought hummus.Â
Ingredients
- 100 g pasta (adjust the quantity to your needs)
- hummus: about a half of what the recipe below makes (you can also use store-bought hummus)
- nutritional yeast: a tablespoon or two
- some dried tomatoes
- some fresh cherry or other tomatoes
Instructions
Cook the pasta, drain it, put it back in the same pot you cooked it in and throw all the ingredients on top. Add some salt or pepper if desired. Mix well and serve.
Hummus
- a can of chickpeas
- juice of 1/3 of a lemon
- salt to taste
