Budget vegan meal plan for two
How we costed our recipes We have stuck to a strict ingredient budget for the week, which averages out at just over £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard shop. The recipes Day 1: Red lentil coconut dal This could not be easier to whip up – and the base of this recipe is used to make the Smokey enchilada bake. Dal freezes so well, so if the portions are a bit big, just freeze in an airtight container for up to 3 months for when you need a little warming up. Day 2: Cumin mushroom wraps These meaty and spicy mushrooms make a great fajita-esque filling. With the burst of freshness from the coriander and radishes, these may become a new midweek staple. Feel free to add any extras you have hanging around in the fridge, such as a spoonful of vegan yoghurt or chilli sauce. Day 3: Chickpea fattoush Fattoush is a bread salad and this vegan version couldn’t be more simple to make. Fresh, crunchy and completely devourable – Saskia has added chickpeas to make sure it's filling. Toasting basic tortilla wraps until crisp is cheaty way to make chunky croûtons that give loads of texture. Day 4: Courgette, coconut and spinach noodles Creamy, rich and fresh – this zesty number is perfect to take as a packed lunch or to enjoy for a refreshing dinner. Use whichever noodles you prefer; wholewheat noodles tend to be the best value for vegans, but sometimes the straight-to-wok varieties have the lowest pack price. Day 5: Store cupboard curry This rustle-up number makes use of any bits you’ve got kicking around in the cupboard and freezer to make a knockout curry of chickpeas, peas and sweetcorn. Warming, mellow and sweet, the coconut milk makes this incredibly creamy. Day 6: Courgette and pea pasta Vivid green and an amazing way to increase your veg intake, this pasta tastes like so much more than the sum of its parts. Garlicky, fresh and vibrant, it’s wonderful. Day 7: Smoky lentil enchilada bake A vegan lasagne/enchilada hybrid – it’s so comforting and filling – perfect for colder nights. The rich lentil filling is dotted with corn and covered with a spiced tomato sauce and a sprinkling of cheese-like nutritional yeast for a lovely simple supper. Shopping list Fruit and vegetables□ 1 garlic bulb (11 cloves)□ 4½ red onions□ 250–300g bag baby spinach□ 240g bag radishes□ ½ cucumber□ 5 tomatoes□ 250g/9oz chestnut mushrooms□ 2 courgettes□ 1 small bunch fresh parsley□ 1 large bunch fresh coriander□ 1 lime Tins, packets and jars□ 200g/7oz chopped tomatoes□ 150g/5½oz penne pasta□ 125g/4½oz long grain rice□ 400g tin chickpeas□ 400g tin coconut milk□ 100–150g/3½–5½oz dried noodles or 300g/10½oz straight-to-wok noodles, variety of your choice□ 250g/9oz red lentils Cooking ingredients□ 200ml/7fl oz olive oil□ 3 tsp ground paprika□ ½ tsp dried mixed herbs□ 3 tsp ground cumin□ 1½ tsp ground turmeric□ 3 pinches dried chilli flakes□ 2⅓ tbsp soy sauce□ 2 tsp nutritional yeast Frozen□ 225g/8oz frozen sweetcorn□ 225g/8oz frozen peas Other□ 7 tortilla wraps□ salt and ground black pepper First published November 2022. Prices updated March 2023.