Category Archives: Vegan on a Budget

Cheap & Easy, Recipes, Side dishes, Vegan on a Budget

Potato Salad

Inspired by a Middle Eastern recipe & a variation of the Mashed Microwaved Potatoes recipe

Serves 4 as a side dish.

Cost £1.20 or less

Ingredients

  • 500 grams (approximately) potatoes 
  • Sunflower, rapeseed or olive oil to taste
  • Pinch of salt or 1 tablespoon of shoyu/soy sauce
  • Juice of half a lemon 
  • 2 cloves of garlic
  • Optional: 4 medium or 8 cherry tomatoes

Method

  1. Peel or thoroughly scrub the potatoes in water.
  2. Cut into chunks about the size of a golf ball.
  3. Crush or finely chop the garlic.
  4. Place the cut potatoes in a microwave-safe bowl & cover with a microwave-safe plate. (No water required).
  5. Cook in the microwave oven on high power for 10 minutes.
  6. Check if a fork can go through the potatoes easily.
  7. If not soft enough, stir, cook for 2 more minutes & then check.
  8. If still not soft enough, repeat until it is.
  9. Allow to cool a little and add all other ingredients. Stir.
  10. If using optional tomatoes, quarter and stir in.
  11. After a few minutes, serve or serve cold.

Cheap & Easy, Recipes, Side dishes, Vegan on a Budget

Mashed Microwaved Potatoes

Inspired by a Middle Eastern Recipe. See also the Potato Salad recipe as that is simpler and does not require mashing.

Serves 4 as a side dish.

Cost £1.20 or less

Ingredients

  • 500 grams (approximately) potatoes 
  • Sunflower, rapeseed or olive oil to taste
  • Pinch of salt or 1 tablespoon of shoyu/soy sauce

EITHER

  • Unsweetened plant milk – soya, oat, hemp, almond or rice 

OR

  • Juice of half a lemon 
  • 2 cloves of garlic

Method

  1. Peel or thoroughly scrub the potatoes in water.
  2. Cut into chunks about the size of a golf ball.
  3. Crush or finely chop the garlic.
  4. Place the cut potatoes in a microwave-safe bowl & cover with a microwave-safe plate. (No water required).
  5. Cook in the microwave oven on high power for 10 minutes.
  6. Check if a fork can go through the potatoes easily.
  7. If not soft enough, stir, cook for 2 more minutes & then check.
  8. If still not soft enough, repeat until it is.
  9. Mash with a potato masher. Skins can be left on. 
  10. Add salt and oil while mashing to the texture you like. Shoyu/soy sauce can be used instead of salt. 

EITHER

11a. Mix in enough plant milk to make the potatoes smooth & creamy.
OR

11b. Mix in lemon juice & garlic according to taste.

12.   Serve

Cheap & Easy, Main dishes, Recipes, Vegan on a Budget

Lentil & Chickpea Stew

Serves 6

Cost 60p per person (£3.60 for 6)

Ingredients

1 large onion, finely chopped

1 tablespoon olive oil

2 teaspoons fresh grated ginger

1 tablespoon finely chopped garlic

1 teaspoon ground turmeric

1 large celery stick, finely diced

1 teaspoon garam masala

1 teaspoon ground cardamom

½ teaspoon cayenne pepper

1 teaspoon ground cumin

1.5 litres vegan stock

300g red lentils

1 tin chickpeas

1 tin chopped tomatoes

Method

1. Heat oil.

2. Add onions, celery, ginger, garlic and all spices.

3. Gently sauté for 10 minutes, until soft but not browned.

4. Add stock, chickpeas, lentils and tomatoes and bring to the boil. Stir and cover pan. Simmer for at least 30 minutes, until lentils have dissolved.

5. Serve with crusty bread or brown rice and fresh coriander.

Cheap & Easy, Main dishes, Recipes, Side dishes, Starters and soups, Vegan on a Budget

Red Lentil Pancakes

Makes 5/6 pancakes.

Costs about 15p each without fillings.

Ingredients

1 cup red lentils

Uncooked veggies of choice (peppers, onions, mushrooms, carrots etc)

2 tablespoons of olive oil

½ tablespoon of baking powder

Salt and pepper according to taste

Method

Soak 1 cup red lentils overnight then rinse and wash.

Blend with 1cup water & pour into a bowl.

Chop veggies of choice & add to the blended lentils.

Add olive oil, baking powder, salt & pepper and mix well.

Pour the mixture into the frying pan… enough to cover bottom.

Cook (dry-fry if the pan will allow) covered for 2 minutes, flip and repeat.

Cook uncovered for 1 minute each side.

Cheap & Easy, Main dishes, Recipes, Vegan on a Budget

5 Bean Chilli

Serves 4 (Cost £2.50)

Ingredients 

1x 400g tin of tomatoes

2 x 400g tins of mixed beans

1 large onion chopped

1 red pepper (optional)

2 cloves of garlic finely chopped or minced

1 vegetable stock cube

1 tablespoon of tomato puree

200ml of water

1 teaspoon of oil

½ to 1 teaspoon of chilli powder (optional 1/2 teaspoon of cumin and 1/2 teaspoon of

smoked paprika for extra flavour)

Salt and pepper to taste

Method

1. Chop onion ( and pepper) into roughly 1cm pieces.

2. Finely chop garlic.

3. Soften onions (and pepper) in oil on a medium heat for around 5 mins in a pan stirring occasionally.

4. Add garlic and cook for 2 more minutes stirring occasionally.

5. Add the spices and stir thoroughly for a further minute or two.

6. Add remaining ingredients. Swill out the empty tin of tomatoes with some of the water into the pan.

7. Bring to the boil then simmer on low for 15-20 minutes.

8. Add salt and pepper to your own taste.