Eating healthy does not have to break the bank, and that's why we created a list of our favorite budget vegan meals. Included in each of the recipes are cheap meal plan ideas. Just to clarify, when we say "cheap" we mean financially less expensive.
Cheap meal plans that are whole food, plant-based, and vegan always include legumes. Legumes are a group of plants that produce edible seeds, namely beans, peas, and lentils. Legumes are healthy and inexpensive.
Nutritional Benefits of Beans
Beans and lentils are staples in the diet of the longest-lived communities around the world, called the Blue Zones.
Legumes are nutritional powerhouses. Eating a diet rich in beans—and other legumes like lentils and peas—has been shown to help achieve and maintain a healthy weight, and improve heart health, insulin sensitivity, and gut health. Nutritionally, beans are high in fiber, antioxidants, and are a good or excellent source of iron, potassium, magnesium, folate, and other B vitamins. If you want to learn more about the nutritional benefits, check out this article, The Health Wonders of Beans.
Cost of Beans
Many of the recipes below are made with dried beans and lentils—which is the most cost-effective way to buy beans. According to the Bean Institute, the average cost of dried beans is $1.68 per pound. However, areas with a higher cost of living can expect to pay around $2.50 per pound for dry beans. One pound of beans will give you about 10 to 12 servings.
Canned beans are a convenient option, but they tend to be more expensive. You're encouraged to get the no-salt-added or low-sodium canned beans if you opt for canned.
Tips for Saving Money
To save money on spices and seasonings, it's best to shop at ethnic markets or in the bulk section of your grocery store. Much of the cost for spices and seasonings is in the packaging and marketing. So, buying what you need in the bulk section of your grocery store will save you a lot of money.
Finally, meal prepping or batch cooking is another way to save money. Be sure to portion out your servings and freeze some for later.
These legume-based dinner recipes cost about $6 (US Dollars) or less per serving in most geographic markets. Without further ado, here are our favorite budget-friendly (and healthy) legume-based recipes that are delicious and easy to prepare. We've also included some cheap meal plan examples to help inspire you.
Our Favorite Budget-Friendly (and Healthy) Recipes
Vegan Split Pea and Kale Soup
This creamy vegan split pea and kale soup is packed with plant-based nutrition goodness, featuring nutrient-dense ingredients like green split peas, kale, and Yukon gold potatoes. Plus, it’s oil-free, making it a healthy option that doesn’t skimp on flavor or break the bank.
Cheap Meal Plan Example
- Breakfast: Millet Porridge with in-season fruit
- Lunch: Simple green salad with roasted chickpeas
- Dinner: Split pea and kale soup with a piece of toasted whole grain bread.
Butter Bean Stew
Cozy up with a warm, nourishing bowl of Butter Bean Stew—a hearty, flavor-packed dish that’s as comforting as it is nutritious! This budget-friendly plant-based stew is perfect for a satisfying weeknight meal, made with creamy butter beans, vibrant veggies, and a rich, savory broth. It's a one-pot recipe that's gluten-free, soy-free, nut-free, oil-free, low-fat, and high-protein.
Cheap Meal Plan Example
- Breakfast: Apple cinnamon overnight oats
- Lunch: Simple green salad with in-season vegetables
- Dinner: Butter bean stew with a scoop of brown rice
Red Kidney Bean Soup
This tasty, one-pot red kidney bean soup is the perfect healthy comfort food. Made in the Instant Pot or on the stovetop, this red kidney bean recipe is gluten-free, soy-free, nut-free, oil-free, low-fat, grain-free, and vegan.
Cheap Meal Plan Example
- Breakfast: Ants on a log smoothie
- Lunch: Sauteed kale and mushrooms with a side of fresh in-season fruit
- Dinner: Butter bean stew with a scoop of brown rice
Vegan Minestrone Soup
Vegan minestrone soup is deliciously healthy comfort food at its best. Packed with vegetables, protein-rich beans, and tender gluten-free pasta shells, this oil-free recipe is a nourishing meal that will keep you feeling full and satisfied.
Cheap Meal Plan Example
- Breakfast: Vegan French toast with bananas or in-season berries
- Lunch: Southwestern salad
- Dinner: Vegan minestrone soup
Cuban Black Beans
Easy Cuban Black Beans are made in a slow cooker or on the stovetop with only five ingredients. These delicious and healthy beans are oil-free, vegan, and a meal-prep favorite!
Cheap Meal Plan Example
- Breakfast: Apple cinnamon muffins
- Lunch: Baked sweet potato with a mixed green salad and in-season fruit.
- Dinner: Cuban black beans with a scoop of brown rice and salsa
Curried Butter Beans
These creamy curried butter beans are packed with protein, fiber, and flavor. This budget-friendly bowl of goodness is loaded with comforting Indian spices and will make you want to go back for seconds. It's gluten-free, soy-free, nut-free, oil-free, low-fat, and vegan.
Cheap Meal Plan Example
- Breakfast: Sweet potato toast
- Lunch: Celery Smoothie
- Dinner: Curried butter beans with spinach
Red Lentil Dal
This Red Lentil Dal recipe is vegan and super easy to pull together. It's great on its own or over rice. If you want to take it up a notch, wilt a handful of baby spinach or baby bok choy and top with diced tomato. But you can't go wrong with this dish. It's loaded with protein, fiber, iron, and zinc. Since there's no added oil, it's also low in fat. This budget vegan meal is a great dish to add to your routine for weight management and heart health.
Cheap Meal Plan Example
- Breakfast: Sweet potato toast with peanut butter and banana
- Lunch: Fruit smoothie with in-season fruit, dates (soaked in hot water), your favorite plant-based milk, and ice
- Dinner: Red lentil dal with spinach
Split Mung Beans
This one-pot split mung beans recipe is high in protein, high fiber, and low fat and takes 30 minutes to make. It's oil-free, gluten-free, soy-free, nut-free, and satisfyingly delicious. This budget vegan meal is a meal-prep favorite!
Cheap Meal Plan Example
- Breakfast: Apple smoothie bowl
- Lunch: Rainbow salad with in-season veggies
- Dinner: Split mung beans
7-Minute Black Bean Soup
Are you in a pinch and need something super fast and tasty? This 7-Minute Quick and Easy Black Bean Soup will do the trick. This budget vegan meal is soy-free, gluten-free, oil-free, low-fat, and nut-free.
Cheap Meal Plan Example
- Breakfast: Vegan banana oat pancakes
- Lunch: Green salad with in-season veggies
- Dinner: Quick black bean soup and a scoop of brown rice
Vegan White Bean Chili
This delicious, vegan white bean chili is loaded with healthy whole plant food ingredients. Packed with flavor and fiber, this budget-friendly vegan meal is high in protein, gluten-free, nut-free, soy-free, low-fat, and a meal-prep favorite.
Cheap Meal Plan Example
- Breakfast: Whole grain or sourdough toast with peanut butter and banana
- Lunch: Fruit smoothie with in-season fruit, dates (soaked in hot water), your favorite plant-based milk, and ice
- Dinner: Vegan white bean chili and oven-baked tortilla chips
White Bean Kale Soup
This deliciously creamy one-pot white bean kale soup will warm you up on that chilly fall or winter day. This budget-friendly vegan meal is packed with protein and fiber. It's also low-fat, gluten-free, nut-free, oil-free, and a meal-prep favorite.
Cheap Meal Plan Example
- Breakfast: Fruit smoothie with in-season fruit, dates (soaked in hot water), your favorite plant-based milk, and ice
- Lunch: Air fryer smashed potatoes with garlic hummus and a side salad
- Dinner: White bean kale soup
Sweet and Smoky Black-Eyed Peas and Greens
This sweet and smoky black-eyed peas and collard greens meal is a soul food favorite. The sweetness from the dates and smokiness from the smoked paprika and chipotle chili powder hit the taste buds in all the right places. This delicious, healthy, budget vegan meal is gluten-free, soy-free, nut-free, and oil-free.
Cheap Meal Plan Example
- Breakfast: Quinoa breakfast bowl
- Lunch: Vegan Chickpea Salad over salad greens or chopped romaine
- Dinner: Black Eyed Peas & Greens
We hope this article inspires you to add more beans to your routine. Your feedback is important to us. Please leave a reply below and share.
With blessings,
Sersie & Gigi
Beloved, I pray you prosper concerning all things and to be in good health just as your soul prospers. 3 John 1:2
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