Eating Vegan on The Cheap
Kimberly Intarachot
Who told you that being vegan was expensive? I don’t know where they’ve been shopping but it is simply not true. I’ve been vegan for over two years and have yet to find it breaking my bank. I know that times are tough and the present time is better than any to eat less animal products and processed junk. In my experience, I have found that shopping for animal-free ingredients is a lot easier on my wallet. Instead of chicken or beef, I buy tofu. Instead of fish or eggs, I buy beans. I never spend more than $1.50 to $2 on a package of tofu or a can of beans. And affordable pantry staples like rice, pasta, potatoes, couscous, bulgur and quinoa help diversify my meals. All that money saved allows me to splurge on beautiful produce and other tasty ingredients that make my dishes flavorful and delicious.
One of the cheapest vegan meals I like to make is curry. I like to make a big pot of it and eat it throughout the week with rice. There are a variety of curries out there, but my favorite has to be a Thai spicy, coconut milk-based curry. I grew up in a Thai household and curries were very popular in my family. During the holidays, one of my aunties always made a gigantic pot of spicy red curry to share. It was normally made with beef, chicken or pork but can easily be switched out for tofu or just straight up vegetables such as broccoli, potatoes, corn, spinach, eggplant, carrots or anything you happen to have in your fridge. The following recipe is a vegan Thai style curry that I developed when I wasn’t able to have the meat curry that my family enjoyed. Instead of meat, I add tofu or beans and I’ve replaced traditional fish sauce with soy sauce. You can find Thai curry pastes at Asian grocery stores or online. Some major grocery chains have an ethnic section where they carry curry paste alongside items like soy sauce and other Asian ingredients.
Vegan Thai Style Curry
Serves 4
2 TB canola oil
1 onion, chopped
2 cloves garlic, minced
1 tsp. ginger, minced
2 medium potatoes, peeled and cut into cubes
1 carrot, sliced
1-2 TB Thai curry paste (red, green or yellow)
2 14oz. cans coconut milk
2 cups broccoli florets
1 red bell pepper, diced
1 zucchini, sliced
1 14oz. package extra firm tofu, drained and cut into chunks or 1 14oz. can kidney beans, drained and rinsed
2 TB soy sauce
1 tsp. sugar
Juice of one lime
Heat oil in a large pot on medium heat. Add onions, garlic and ginger. Sauté for a few minutes until onions are browned. Add potatoes, carrots and curry paste. Stir around to coat, and then add coconut milk and stir. Bring to a boil. Add broccoli, red pepper and zucchini. Add soy sauce, sugar and lime juice. If sauce is too thick, you may add a little water to thin it out. Lower heat to medium low. Add tofu or beans. Cover and simmer for about 20 minutes or until potatoes are tender. Serve curry over hot rice.
Along with making curry on a budget, I also like to find tasty ways to utilize grains and beans. There is nothing more affordable to a vegan than a grain and bean dish. Not only will buying basic grains and beans save money but you can be as creative as you want to be with them. There are so many varieties of grains as well as beans to choose from. The possibilities are endless. I like to make this simple recipe for quinoa and black beans. The great thing about this recipe is that you can use it to stuff peppers or use as a filling for burritos, enchiladas or tacos. Quinoa is a very nutritious grain full of calcium, protein and fiber. You can buy quinoa in bulk at your local health foods store.
Quinoa and Black Beans
Serves 4-6
2 TB olive oil
1 onion, chopped
2 cloves, garlic, minced
2 ribs celery, chopped (or 1 green pepper, chopped)
1 tsp. ground cumin
1 tsp. chili powder
Pinch of cayenne pepper
1 10oz. frozen chopped spinach, thawed and squeezed dry or 2 cups fresh chopped spinach
1 14oz. can diced tomatoes, drained
1 14oz. can black beans, rinsed and drained
3?^4 cups quinoa
Heat oil in a pot over medium heat. Add onions, garlic and celery and cook until soft. Add cumin, chili powder and cayenne and sauté for a minute. Stir in spinach and tomatoes. Cook for 5 minutes or until most of liquid has evaporated. Stir in black beans, quinoa and two cups of water. Cover and bring to a boil. Reduce heat to medium-low and simmer for 20 minutes or until quinoa is tender. Season with salt and pepper. If using the filling for stuffed peppers, fill 4 large (or 6 small) bell peppers with stuffing, pour tomato sauce on top of the filled peppers and baked covered in a baking dish at 350 degrees for 1 hour. Recipe adapted from Vegetarian Times Magazine.
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