Frugal meals for vegans

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Beans and rice are cheap but, for many of us, vegan diets aren't. Tofu, veggie

burgers and soymilk are important staples in some vegetarian households, and

they are often much more expensive than their animal-derived counterparts.But

with a little bit of planning, you can cut costs in your veggie kitchen. Here

are a few ideas:

 

Get back to basics: Whatever happened to beans and rice, anyway? They are still

the best foods on earth—always good for you, good for the environment, easy on

the pocketbook. These are the foods that should be at the center of every vegan

diet.

 

Take the condiment approach with meat substitutes: Use meat substitutes in small

pieces, to add flavor to soups, stir-fried vegetables, and pasta.

 

Shop everywhere: I get my peanut butter, coffee, olive oil and nuts from Costco;

spaghetti sauce, canned beans and wine from Trader Joe's, and dried beans and

grains wherever I can find them in bulk. Asian markets are the best places to

find cheap, fresh tofu, miso, soy sauce and other staples of vegan cooking.

 

Cook from scratch: I know—who has time? But take a look at your food purchases

and see if there are one or two things you can make yourself without a whole lot

of effort. I cook beans from scratch, and make my own soups, hummus and cookies.

But I buy bread and spaghetti sauce and veggie burgers.

 

Grow your own: Even a little plot that provides salad veggies can save lots of

money. Devote some space to leafy greens like collards and kale because you can

harvest the same plants all summer long (they keep growing) and well into a

chilly northwest autumn. If you aren't one to be digging around in the dirt,

then grow a few herbs, and strawberries in pots on the patio.

 

Don't waste money: Store brands of vitamins are just as good as pricey brand

names. For produce that isn't in season, frozen options are often cheaper and

better for you.

 

It's not always easy to plan diets that are healthful, realistic and low-cost.

But with just a few changes in the way you shop and cook, you can make a dent in

that grocery budget.

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