When some hear "vegan" or "plant-based", they assume that means too expensive, not filling enough, and won't have enough protein. I wanted to prove these theories wrong, so I decided to make five delicious and inexpensive meals that would feed two people easily (with some leftovers).
I was craving Indian and Thai food so a lot of the recipes are inspired by those flavors. Also, Indian food is really easy to make vegan (since a lot of dishes already don't include meat or dairy, especially beef) which helped with the budget and planning. I spent $37 at my local Whole Foods and used pantry items as well. (See Grocery List below to see what I purchased at Whole Foods, the rest I had in my pantry)
The meals turned out super flavorful, packed with protein and were very easy and quick to make. My favorite was definitely the Zucchini Curry with Quinoa. I will be adding this to my repertoire or quick weeknight recipes! Check out these vegan dinner recipes below and let me know what you think.
Zucchini Curry with Quinoa
Ingredients:
1 tbsp coconut oil
1/2 yellow onion, small dice
2 cloves garlic, minced
1/2 tsp fresh, grated ginger
3 tbsp tomato paste
4 small zucchini, cubed
1 tbsp turmeric
1 tbsp cumin
1 tbsp coriander
1/2 tbsp curry powder
1 tsp salt
1 cup vegetable broth
1/2 cup coconut milk
1 cup quinoa (cooked)
handful of fresh cilantro (for garnish)
Method:
In a large pot, add the coconut oil, garlic, onion and ginger in medium heat. Saute until the onion is translucent.
Next, add the tomato paste and let it caramelize for a few minutes. Add the zucchini, turmeric, cumin, coriander, curry powder and salt.
Stir gently so the spices are evenly incorporated. Saute for 5 minutes and then add the vegetable broth and coconut milk.
Bring to a boil and turn down to a simmer. Continue to simmer for 20 minutes or until the zucchini is fork tender.
Serve on a bed of quinoa and top with fresh cilantro.
Green Thai Curry with Eggplant
Ingredients:
2 tbsp coconut oil
1/2 yellow onion, small dice
2 cloves garlic, minced
2 red bell peppers, large dice
1 medium sized eggplant, large dice
2 tbsp green Thai curry paste
1 tbsp soy sauce
1 Thai chili, minced
1/2 cup vegetable stock
1/4 cup coconut milk
1/4 cup fresh Thai basil (or regular basil)
1 tbsp lime juice
1 cup cooked brown jasmine rice
handful of fresh basil to garnish
Method:
In a large pot on medium heat, add the coconut oil, onion and garlic. Saute until the onion is translucent.
Next, add the red bell pepper and eggplant. Stir in Thai curry paste, soy sauce and the Thai chili.
Saute for about 5 minutes, then add the vegetable stock and coconut milk.
Let the mixture come to a boil, then simmer for 10 minutes.
Stir in the basil and lime juice, then remove from the heat.
Serve over cooked brown jasmine rice and garnish with more fresh basil.
Moroccan Spiced Roasted Veggie and Lentil Bowl
Ingredients:
2 tbsp olive oil
1 beet, large dice
1 cup butternut squash, large dice
1 red bell pepper, large dice
1 tsp coriander
1 tsp turmeric
1 tsp cumin
1/2 tsp cinnamon
1 tbsp salt
2 cups cooked lentils
1/2 cup shredded purple cabbage (for topping)
sliced green onion for garnish
Method:
Preheat oven to 350 and line a baking sheet with aluminum foil.
In a large bowl, add the beets, butternut squash, red bell pepper, cumin, coriander, turmeric, cinnamon, salt and olive oil. Toss until the vegetables are coated in oil and seasoning.
Place on the sheet pan and roast for 35-45 minutes or until the vegetables are fork tender.
To assemble the bowl, add the lentils, roasted veggies, shredded cabbage and green onion for garnish.
Thai Tofu Lettuce Wraps
Ingredients:
1 tbsp coconut oil
1/2 yellow onion, small dice
1 green onion, sliced thin (save green parts for garnish)
1/2 tsp grated ginger
1 package firm tofu
1 1/2 tbsp soy sauce
1 tsp vegetarian hoisin sauce
1 Thai chili, minced
1 cup frozen peas
1 head iceberg lettuce
Method:
In a saute pan, add the coconut oil, onions and ginger on medium heat. Continue to cook until the onions are translucent.
Add in the tofu and using a spoon, break it apart so it resembles ground meat.
Add the soy sauce, hoisin sauce and Thai chili.
Saute for a few minutes, then add the peas. Cook just until the peas are defrosted and turn off the heat.
Garnish with the green parts of the green onion and assemble your lettuce wraps with the washed iceberg lettuce.
Blackened Cauliflower Steak with Sauteed Spinach
Ingredients:
1 head of cauliflower, cut into 1-inch "steaks"
2 tbsp olive oil
1 tbsp old bay seasoning
1/2 tsp chili powder
1 tbsp salt
1 tsp black pepper
1 tsp coriander
1 tsp cumin
1 bag fresh baby spinach
1 tsp olive oil
salt and pepper to taste
Method:
Preheat your oven to 350, and prepare a baking sheet by lining it with aluminum foil
Stir together the spices in a small bowl: old bay, salt, pepper, coriander, cumin, and chili powder.
Brush the cauliflower steaks with the olive oil and sprinkle the spices onto each side of the steaks.
Place the steaks onto the baking sheet and roast for 30-35 minutes or until the cauliflower is tender.
In a saute pan, add 1 tsp olive oil and the whole bag of fresh baby spinach. Season with salt and pepper and cook spinach until it's completely wilted.
Next, plate the spinach and add the cauliflower steak on top. Enjoy!
Grocery List
Basil - $2.49
Red Cabbage - $1.58
Firm Tofu - $1.99
Iceberg Lettuce - $2.99
Green Onion - $0.99
Baby Spinach - $2.49
Cilantro - $0.89
Zucchini - $2.75
Eggplant - $1.17
Thai Chili - $0.05
Cauliflower - $3.99
Vegetable Broth - $2.99
Red Bell Pepper - $2.33
Red Beet - $0.77
Turmeric - $3.99
Butternut Squash - $5.07