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Healthy Budget Vegan Meals Under 2 Dollars

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Hearty, satisfying vegan meals made with simple pantry staples that cost under $2 per serving, perfect for beginners and budget-conscious cooks.

Ingredients

Scale
  • 1 cup dried or canned lentils (brown or green)
  • 1 cup brown rice or white rice
  • 1 can (14.5 oz) diced tomatoes
  • 2 tablespoons tomato paste
  • 2 cups vegetable broth (low sodium preferred)
  • 1 medium onion (yellow or white), chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 1 bell pepper, chopped (optional)
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon dried oregano
  • Pinch of black pepper
  • 1 tablespoon olive oil or neutral oil
  • Salt to taste
  • Optional: lemon or lime juice, fresh herbs like cilantro or parsley

Instructions

  1. Rinse 1 cup of dried lentils or beans under cold water. If using canned beans, drain and rinse thoroughly. Chop 1 medium onion, 2 cloves of garlic, 2 carrots, and 1 bell pepper (if using) into small pieces.
  2. Heat 1 tablespoon of olive oil in a large pot over medium heat. Add chopped onions and garlic and cook until softened and fragrant, about 5 minutes.
  3. Add carrots and bell peppers, stir well, and cook for another 4 minutes until veggies start to soften.
  4. Sprinkle in 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon chili powder, 1/2 teaspoon dried oregano, and a pinch of black pepper. Stir constantly for 1 minute to toast the spices.
  5. Pour in 1 can diced tomatoes, 2 tablespoons tomato paste, and 2 cups vegetable broth. Stir to combine. Add rinsed lentils or beans and bring to a simmer, about 5 minutes.
  6. Lower heat, cover, and simmer gently for 25-30 minutes, stirring occasionally, until lentils are tender but not mushy. If using dried beans, soak overnight and cook 45 minutes to 1 hour. Add water or broth if mixture thickens too much.
  7. While stew simmers, cook 1 cup rice or quinoa according to package instructions (generally 15-20 minutes simmering in 2 cups water).
  8. Taste stew and adjust salt and pepper. Stir in chopped fresh herbs and a squeeze of lemon or lime juice if desired.
  9. Serve stew over cooked rice or quinoa warm.

Notes

Use canned beans to save time but rinse well to reduce sodium. Adjust spices to taste and add soy sauce or nutritional yeast for extra umami. Leftovers reheat well with a splash of water or broth to loosen consistency. Swap veggies seasonally to keep costs down and flavors fresh.

Nutrition

Keywords: vegan, budget meals, healthy, lentils, rice, easy recipes, plant-based, affordable, beginner-friendly

Find it online: https://islatable.com/healthy-budget-vegan-meals-under-2-dollars-easy-recipes-for-beginners/