What are some simple and affordable vegetarian or vegan meals for students

Okay, so I’m a college student, and I’m trying to eat more vegetarian or vegan meals to save money and be a bit healthier. The problem is, I’m really short on time and money. I basically have a tiny dorm room with a microwave, a mini-fridge, and maybe a hot plate if I’m lucky. I don’t have a ton of cooking experience, and I’m easily overwhelmed by complicated recipes.

So, what are some super simple, affordable, and relatively healthy vegetarian or vegan meals I can make? I’m talking minimal ingredients and equipment, things I can whip up in under 30 minutes. Think pantry staples, stuff that won’t go bad quickly. I’m also open to suggestions for things I can make in bulk on the weekends and eat throughout the week. Bonus points if they are actually tasty and not just, like, plain rice and beans every night. What are your go-to cheap and easy vegetarian/vegan eats?

Answer

Affordable Vegetarian & Vegan Meals for Students:

Emphasis: Budget-friendly, easy to prepare with minimal equipment, and utilizing readily available ingredients.

I. Grain-Based Meals:

• Pasta Primavera (Vegetarian/Easily Vegan):

  • Ingredients: Pasta (spaghetti, penne, rotini are cost-effective), frozen mixed vegetables (peas, carrots, broccoli), jarred pesto (check label for parmesan, vegan versions are available or make your own using basil, pine nuts/walnuts, garlic, olive oil, nutritional yeast, and lemon juice), garlic, olive oil or vegetable oil, salt, pepper. Optionally, add cherry tomatoes or spinach.
  • Preparation: Cook pasta according to package directions. While pasta is cooking, sauté minced garlic in oil. Add frozen vegetables and cook until tender. Drain pasta and add to the vegetable mixture. Stir in pesto and seasonings. Serve immediately. Nutritional yeast can be added for a cheesy flavor.
  • Affordability: Pasta and frozen vegetables are staples. Pesto can be homemade or purchased in bulk for savings.
  • Variations: Use different types of pasta, add canned beans (chickpeas, cannellini beans) for extra protein, substitute pesto with marinara sauce for a budget-friendly alternative.

• Rice and Beans (Vegan):

  • Ingredients: Rice (brown or white, long-grain is often cheaper), canned beans (black beans, kidney beans, pinto beans), onion, garlic, vegetable broth or water, spices (cumin, chili powder, oregano, smoked paprika). Optional: salsa, avocado (if affordable), lime juice.
  • Preparation: Sauté chopped onion and garlic in a pot. Add rice and beans. Pour in vegetable broth or water. Add spices. Bring to a boil, then reduce heat and simmer until rice is cooked and liquid is absorbed. Fluff with a fork. Top with salsa, avocado, and lime juice, if desired.
  • Affordability: Rice and canned beans are among the most affordable sources of protein and carbohydrates. Spices are a one-time investment that can last a long time.
  • Variations: Add corn, bell peppers, or other vegetables to the rice and bean mixture. Use different types of beans. Serve with tortillas for a burrito bowl. Add hot sauce for extra flavor.

• Oatmeal (Vegan):

  • Ingredients: Rolled oats (old-fashioned oats are generally more affordable), water or plant-based milk (soy, almond, oat), salt. Toppings: fruit (berries, bananas, apples), nuts or seeds (chia seeds, flax seeds, walnuts), nut butter (peanut butter, almond butter), maple syrup or agave nectar, cinnamon.
  • Preparation: Combine oats, water/milk, and salt in a pot. Bring to a boil, then reduce heat and simmer until oats are cooked and softened. Add desired toppings.
  • Affordability: Oats are very inexpensive. Buy in bulk for maximum savings.
  • Variations: Overnight oats (combine oats, milk, and toppings in a jar and refrigerate overnight). Baked oatmeal (combine oats, milk, fruit, and spices and bake in the oven). Savory oatmeal (cook oats with vegetable broth and top with vegetables and savory spices).
• Quinoa Salad (Vegan):
  • Ingredients: Quinoa, vegetable broth or water, cucumber, tomatoes, bell pepper, red onion, fresh herbs (parsley, cilantro), lemon juice, olive oil, salt, pepper.
  • Preparation: Cook quinoa according to package directions using vegetable broth for extra flavor. While quinoa is cooking, chop vegetables and herbs. Once quinoa is cooked, let it cool slightly. Combine quinoa, vegetables, herbs, lemon juice, olive oil, salt, and pepper in a bowl. Mix well.
  • Affordability: Quinoa is more expensive than rice but still affordable. Use seasonal vegetables for cost savings.
  • Variations: Add canned chickpeas or black beans for extra protein. Substitute vegetables with other seasonal options. Add a tahini dressing for a creamy flavor.

II. Legume-Based Meals:

• Lentil Soup (Vegan):

  • Ingredients: Lentils (brown or green lentils are often cheapest), vegetable broth, onion, carrots, celery, garlic, diced tomatoes (canned), spices (cumin, turmeric, coriander, smoked paprika), olive oil or vegetable oil, bay leaf, salt, pepper.
  • Preparation: Sauté chopped onion, carrots, and celery in oil. Add garlic and spices. Add lentils, vegetable broth, diced tomatoes, and bay leaf. Bring to a boil, then reduce heat and simmer until lentils are cooked and softened. Remove bay leaf. Season with salt and pepper.
  • Affordability: Lentils are a very affordable source of protein. Root vegetables are inexpensive, especially when in season.
  • Variations: Add potatoes, spinach, or other vegetables. Use different types of lentils (red lentils cook faster but become mushier). Blend part of the soup for a creamier texture.

• Chickpea Curry (Vegan):

  • Ingredients: Canned chickpeas, diced tomatoes (canned), coconut milk (canned), onion, garlic, ginger, spices (cumin, coriander, turmeric, chili powder, garam masala), vegetable broth, olive oil or vegetable oil, rice (to serve with).
  • Preparation: Sauté chopped onion, garlic, and ginger in oil. Add spices and cook for a minute. Add diced tomatoes, coconut milk, chickpeas, and vegetable broth. Bring to a boil, then reduce heat and simmer until sauce has thickened. Serve with rice.
  • Affordability: Canned chickpeas and diced tomatoes are budget-friendly. Coconut milk can be slightly more expensive, but a small can is sufficient. Spices are a one-time investment.
  • Variations: Add spinach, potatoes, or other vegetables. Use different types of curry powder. Add a squeeze of lemon juice for brightness.
• Bean Burgers (Vegan):
  • Ingredients: Canned beans (black beans, kidney beans, pinto beans), breadcrumbs, onion, garlic, spices (chili powder, cumin, smoked paprika), olive oil or vegetable oil. Burger buns, lettuce, tomato, avocado (optional), salsa (to serve with).
  • Preparation: Mash beans. Sauté chopped onion and garlic in oil. Combine mashed beans, sautéed onion and garlic, breadcrumbs, and spices in a bowl. Mix well. Form into patties. Cook patties in a pan until browned and heated through. Serve on burger buns with desired toppings.
  • Affordability: Canned beans and breadcrumbs are inexpensive.
  • Variations: Add corn, bell peppers, or other vegetables to the bean mixture. Use different types of beans. Add hot sauce for extra flavor.

III. Egg-Based Meals (Vegetarian):

• Scrambled Eggs with Vegetables:

  • Ingredients: Eggs, frozen mixed vegetables, milk or water, salt, pepper, olive oil or vegetable oil.
  • Preparation: Sauté frozen vegetables in a pan. Whisk eggs with milk/water, salt, and pepper. Pour egg mixture into the pan with the vegetables. Cook until eggs are set, stirring occasionally.
  • Affordability: Eggs and frozen vegetables are relatively inexpensive.
  • Variations: Add cheese (shredded cheddar, mozzarella), spinach, or mushrooms. Serve with toast or avocado.
• Omelets:
  • Ingredients: Eggs, milk or water, salt, pepper, olive oil or vegetable oil. Fillings: cheese (shredded cheddar, mozzarella), vegetables (onions, peppers, mushrooms, spinach), salsa.
  • Preparation: Whisk eggs with milk/water, salt, and pepper. Heat oil in a pan. Pour egg mixture into the pan. Cook until eggs are partially set. Add fillings to one side of the omelet. Fold the other side over the fillings. Cook until eggs are set and fillings are heated through.
  • Affordability: Eggs are relatively inexpensive. Use whatever leftover vegetables or cheese you have on hand for fillings.
  • Variations: Use different types of cheese or vegetables for fillings. Add hot sauce for extra flavor.

IV. Simple Snacks and Sides:

• Hummus and Vegetables/Pita (Vegan): Pre-made hummus can be affordable in larger tubs, or make your own from chickpeas, tahini, lemon juice, garlic and olive oil.
• Peanut Butter and Banana Sandwich (Vegan): A classic for a reason.
• Apple slices with peanut butter (Vegan): Simple, healthy and filling.
• Popcorn (Vegan): Air-popped is the healthiest and most affordable. Season with nutritional yeast or spices.
• Roasted Vegetables (Vegan): Broccoli, carrots, sweet potatoes, etc. Roast with olive oil and spices.
• Edamame (Vegan): Steamed or boiled. Sprinkle with salt.

Key Tips for Affordable Vegetarian/Vegan Eating:

• Plan your meals: Create a weekly meal plan and shopping list to avoid impulse purchases and food waste.
• Buy in bulk: Purchase staples like rice, beans, lentils, and oats in bulk for significant savings.
• Cook at home: Eating out is expensive. Cooking your own meals is much more affordable.
• Use frozen vegetables: Frozen vegetables are often cheaper than fresh vegetables and can be just as nutritious.
• Grow your own herbs: Growing your own herbs can save money and add fresh flavor to your meals.
• Utilize student discounts: Many grocery stores offer student discounts.
• Check for sales and coupons: Pay attention to weekly sales and use coupons to save money on groceries.
• Reduce food waste: Store food properly and use leftovers to avoid wasting food.
• Embrace simple recipes: Simple recipes require fewer ingredients and are easier to prepare.
• Make your own sauces and dressings: Homemade sauces and dressings are often cheaper and healthier than store-bought versions.
• Don’t be afraid to experiment: Try new recipes and find what works best for your budget and taste preferences.
• Prioritize seasonal produce: Seasonal fruits and vegetables are generally more affordable.
• Join a community garden: Access fresh produce and learn gardening skills while connecting with others.
• Learn to love leftovers: Pack your lunch, repurpose ingredients, and avoid food waste.
• Be mindful of serving sizes: Avoid overeating by measuring out appropriate portions.

By utilizing these simple meal ideas and tips, students can enjoy delicious and nutritious vegetarian or vegan meals without breaking the bank.