10 Budget-Friendly Vegan Meal Prep Ideas

Did you know that meal prepping can save you up to 50% on your grocery bills while promoting a healthier lifestyle? If you’re looking for budget-friendly vegan meal prep ideas that don’t skimp on flavor, you’ve come to the right place! In this blog, we’ll explore 10 delicious and affordable vegan meals that are perfect for planning your week ahead, from a savory chickpea stir-fry to creamy pasta primavera. Get ready to simplify your meals and delight your taste buds!

Savory Chickpea Stir-Fry With Brown Rice

This Savory Chickpea Stir-Fry With Brown Rice is a delicious blend of spices and healthy ingredients, making it both flavorful and nutritious.

Ingredients:

• 1 cup brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 bell pepper, sliced
• 2 cups broccoli florets
• 3 tablespoons soy sauce
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Cook the brown rice according to package instructions.

2. In a large skillet, heat the olive oil over medium heat.

3. Add the chopped onion and garlic, sautéing until the onion is translucent.

4. Stir in the sliced bell pepper and broccoli florets, cooking for about 5 minutes.

5. Add the chickpeas, soy sauce, cumin, smoked paprika, salt, and pepper, stirring well to combine.

6. Cook for an additional 5-7 minutes until heated through and the vegetables are tender.

7. Serve the stir-fry over the cooked brown rice and garnish with fresh cilantro.

Tips:

• For extra flavor, add a squeeze of lime juice just before serving.
• Feel free to substitute or add your favorite vegetables based on seasonal availability.
• This dish can be stored in the refrigerator for up to 3 days.

Spicy Lentil Tacos with Avocado Cream

These Spicy Lentil Tacos with Avocado Cream are a delightful blend of bold flavors and creamy textures, making them a satisfying and healthy choice for any meal.

Ingredients:

• 1 cup dried lentils
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1/2 cup chopped cilantro
• 1 ripe avocado
• 2 tablespoons lime juice
• 2 tablespoons Greek yogurt (or dairy-free alternative)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Rinse the lentils under cold water and drain.

2. In a pot, combine the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes until lentils are tender.

3. While the lentils are cooking, heat olive oil in a skillet over medium heat. Add cumin, chili powder, smoked paprika, cayenne pepper, salt, and black pepper, stirring for about 1 minute until fragrant.

4. Drain the lentils and add them to the skillet with the spice mixture, stirring to combine. Cook for an additional 5 minutes to incorporate the flavors.

5. For the avocado cream, blend the avocado, lime juice, and Greek yogurt in a food processor until smooth and creamy.

6. Warm the corn tortillas in a skillet for a minute on each side.

7. Assemble the tacos by placing a portion of the spicy lentil mixture on each tortilla, and top with shredded lettuce, diced tomatoes, chopped cilantro, and a drizzle of avocado cream.

Tips:

• For added heat, include sliced jalapeños on top of your tacos.
• Use fresh herbs to enhance the flavors of the tacos; try adding fresh dill or parsley.
• Make the lentil mixture ahead of time and store it in the refrigerator for quick meal prep.

Quinoa and Black Bean Salad Bowl

This Quinoa and Black Bean Salad Bowl is a vibrant blend of textures and flavors, combining nutty quinoa with hearty black beans and fresh vegetables for a nutritious and satisfying meal.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth (or water)
• 1 can black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cup corn, frozen or fresh
• 1/2 cup red onion, diced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1 teaspoon cumin
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Rinse the quinoa under cold water to remove any bitterness.

2. In a medium pot, combine the rinsed quinoa and vegetable broth; bring to a boil.

3. Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.

4. Once cooked, remove from heat and let it cool for a few minutes.

5. In a large mixing bowl, combine the cooled quinoa, black beans, cherry tomatoes, corn, red onion, and cilantro.

6. In a small bowl, whisk together olive oil, lime juice, cumin, and season with salt and pepper.

7. Pour the dressing over the salad and toss gently to combine.

8. Serve chilled or at room temperature, and enjoy your delicious Quinoa and Black Bean Salad Bowl!

Tips:

• For added protein, consider including diced avocado or grilled chicken.
• This salad can be made ahead of time and stored in the refrigerator for up to 3 days.
• Feel free to swap out the vegetables based on what you have on hand for a personalized touch.

Creamy Vegan Pasta Primavera

This Creamy Vegan Pasta Primavera is special for its rich, buttery sauce, vibrant vegetables, and fresh herb flavors that appeal to both vegan and non-vegan palates alike.

Ingredients:

• 8 ounces gluten-free pasta
• 1 tablespoon olive oil
• 1 cup bell pepper, sliced
• 1 cup zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 3 cloves garlic, minced
• 1 cup coconut milk
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• 1 teaspoon dried basil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Fresh basil for garnish

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Cook the gluten-free pasta according to the package instructions until al dente, then drain and set aside.

2. In a large skillet, heat the olive oil over medium heat and sauté the bell pepper, zucchini, broccoli, and garlic for about 5-7 minutes until the vegetables are tender.

3. Add the cherry tomatoes and cook for an additional 2-3 minutes.

4. Stir in the coconut milk, nutritional yeast, lemon juice, dried basil, salt, and black pepper. Simmer for 3-5 minutes until it thickens slightly.

5. Add the cooked pasta to the skillet and toss to combine everything well.

6. Serve hot, garnished with fresh basil.

Tips:

• Feel free to swap in any vegetables you have on hand for a customized version.
• For added protein, consider tossing in some cooked chickpeas or lentils.
• If you prefer a spicier kick, add red pepper flakes while sautéing the vegetables.

Sweet Potato and Kale Buddha Bowl

This Sweet Potato and Kale Buddha Bowl is a vibrant and nutritious meal that perfectly balances the earthy sweetness of roasted sweet potatoes with the brightness of fresh kale.

Ingredients:

• 2 cups cubed sweet potatoes
• 1 tablespoon olive oil
• 2 cups chopped kale
• 1 cup cooked quinoa
• 1/2 cup chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 teaspoon paprika (optional)
• Fresh herbs for garnish (optional)

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Toss the cubed sweet potatoes with olive oil, salt, pepper, and paprika, then spread them on a baking sheet.

3. Roast the sweet potatoes in the preheated oven for about 20-25 minutes, or until they are tender and golden.

4. While the sweet potatoes are roasting, steam the chopped kale for about 5 minutes until wilted.

5. In a small bowl, whisk together the tahini, lemon juice, garlic powder, and a little water to create a dressing consistency.

6. Once the sweet potatoes are done, assemble the Buddha bowl by layering quinoa, kale, roasted sweet potatoes, and chickpeas.

7. Drizzle the tahini dressing over the top and garnish with fresh herbs if desired.

Tips:

• For extra flavor, add your favorite spices to the chickpeas before roasting them.
• You can substitute the tahini with other dressings like hummus or a vinaigrette.
• This bowl is great for meal prep — store the components separately and assemble when ready to eat.

Cauliflower Curry with Coconut Rice

This Cauliflower Curry with Coconut Rice is a delightful blend of vibrant spices and creamy coconut, making it a comforting and flavorful dish.

Ingredients:

• 1 head cauliflower, chopped into florets
• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 inch ginger, minced
• 1 tablespoon curry powder
• 1 teaspoon turmeric powder
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 1 teaspoon salt
• 1 cup basmati rice
• 1 can (14 oz) coconut milk (for rice)
• 1 cup water
• 1 tablespoon lime juice
• Fresh cilantro, for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat olive oil in a large pot over medium heat and add diced onions, sautéing until translucent.

2. Stir in minced garlic and ginger, cooking for another minute until fragrant.

3. Add curry powder and turmeric, stirring for 30 seconds to toast the spices.

4. Incorporate chopped cauliflower and diced tomatoes, followed by coconut milk and salt; bring to a simmer.

5. Reduce heat and let it simmer for about 20 minutes, or until the cauliflower is tender.

6. Meanwhile, rinse the basmati rice under cold water until the water runs clear.

7. In a separate pot, combine rinsed rice, coconut milk, and water, bringing it to a boil.

8. Reduce heat to low, cover, and cook for about 15 minutes or until rice is tender and liquid is absorbed.

9. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.

10. Serve cauliflower curry over coconut rice and garnish with fresh cilantro and a drizzle of lime juice.

Tips:

• For extra heat, add chopped green chilies with the onions.
• Feel free to add other vegetables like peas or bell peppers to the curry.
• This dish can be made ahead and reheated; it tastes even better the next day.

Hearty Vegetable and Bean Chili

This Hearty Vegetable and Bean Chili is special for its rich blend of spices and hearty ingredients that create a warm and satisfying dish.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 2 cups canned diced tomatoes
• 1 cup vegetable broth
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup corn (fresh or frozen)
• 2 tablespoons fresh cilantro, chopped (for garnish)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat.

2. Add the chopped onion and garlic, sautéing until soft, about 3-4 minutes.

3. Stir in the bell pepper, carrots, celery, and zucchini. Cook for an additional 5 minutes.

4. Add the diced tomatoes, vegetable broth, black beans, kidney beans, chili powder, cumin, smoked paprika, salt, and black pepper. Stir well to combine.

5. Bring the chili to a boil, then reduce the heat to low and simmer for 20 minutes, stirring occasionally.

6. Stir in the corn and cook for an additional 5 minutes.

7. Taste and adjust seasoning as needed. Serve hot, garnished with fresh cilantro.

Tips:

• For a spicier chili, add diced jalapeños or a dash of hot sauce.
• This chili pairs perfectly with crusty bread or over rice for a more filling meal.
• Leftovers can be stored in the refrigerator for up to 3 days, or frozen for longer storage.

Zucchini Noodles with Tomato Basil Sauce

This Zucchini Noodles with Tomato Basil Sauce recipe is special for its fresh, vibrant flavors and wholesome ingredients that create a healthy yet delicious meal.

Ingredients:

• 4 medium zucchinis
• 2 cups cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Spiralize the zucchinis using a spiralizer to create noodles. Set aside.

2. In a large skillet, heat the olive oil over medium heat and add the minced garlic. Sauté for about 1 minute until fragrant.

3. Add the halved cherry tomatoes to the skillet, and cook for 5-7 minutes until they start to soften.

4. Stir in the salt, black pepper, red pepper flakes (if using), and chopped basil. Cook for another 2 minutes.

5. Add the zucchini noodles to the skillet and toss everything together, cooking for an additional 2-3 minutes until the noodles are slightly tender but still firm.

6. Remove from heat and serve immediately, garnished with more fresh basil if desired.

Tips:

• For extra flavor, add grated Parmesan cheese on top before serving.
• To avoid watery noodles, ensure you don’t overcook the zucchini noodles.
• If you prefer a creamier sauce, consider adding a splash of heavy cream or coconut milk.

Stuffed Peppers with Rice and Lentils

This Stuffed Peppers with Rice and Lentils recipe is a delightful combination of savory flavors and wholesome ingredients that make for a healthy and filling meal.

Ingredients:

• 4 large bell peppers
• 1 cup cooked rice
• 1 cup cooked lentils
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup shredded cheese (optional)
• 2 tablespoons olive oil
• 1 tablespoon fresh parsley, chopped (for garnish)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds and membranes.

3. In a skillet, heat the olive oil over medium heat and sauté the diced onion until translucent.

4. Add the minced garlic and cook for another minute until fragrant.

5. Stir in the cooked rice, lentils, diced tomatoes, cumin, smoked paprika, salt, and black pepper, and mix well.

6. Stuff each bell pepper with the rice and lentil mixture, packing it tightly.

7. Place the stuffed peppers in a baking dish and cover with foil.

8. Bake in the preheated oven for 25 minutes. If using cheese, remove the foil during the last 5 minutes and sprinkle cheese on top to melt.

9. Remove from the oven and let cool slightly before garnishing with fresh parsley.

Tips:

• Feel free to add other vegetables to the filling, like corn or zucchini.
• For extra flavor, consider adding some chili powder or your favorite hot sauce to the mixture.
• Leftover stuffed peppers can be refrigerated and enjoyed the next day.
• For a vegan option, skip the cheese or use a dairy-free alternative.

Overnight Oats with Bananas and Chia Seeds

These Overnight Oats with Bananas and Chia Seeds are a deliciously creamy and nutritious way to start your day, blending the sweetness of bananas with the wholesome goodness of chia seeds.

Ingredients:

• 1 cup rolled oats
• 2 cups almond milk (or any milk of choice)
• 1 ripe banana, sliced
• 2 tablespoons chia seeds
• 1 tablespoon maple syrup (optional)
• 1 teaspoon vanilla extract
• ¼ teaspoon cinnamon
• ¼ cup chopped nuts or seeds (for topping)
• ¼ cup fresh fruit (for topping)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 8 hours (overnight)

Instructions:

1. In a large bowl, combine the rolled oats, almond milk, chia seeds, maple syrup, vanilla extract, and cinnamon.

2. Stir until well combined and let it sit for about 5 minutes to allow the chia seeds to absorb some liquid.

3. Add in the sliced banana and mix gently to distribute.

4. Divide the mixture into jars or containers with lids, sealing them tightly.

5. Refrigerate overnight, allowing the oats to soak and thicken.

6. The next morning, give the oats a good stir and add a little more milk if necessary to reach desired consistency.

7. Top with chopped nuts, fresh fruit, and additional banana slices before serving.

Tips:

• Feel free to customize toppings based on your preferences or seasonal fruits.
• Make a batch at the beginning of the week for quick breakfasts all week long.
• For added sweetness, layer in honey or a sprinkle of brown sugar on top before serving.