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With rising grocery costs, it can be difficult to shop for healthy but affordable ingredients. Whether or not you plan to go completely plant-based, here are four budget-friendly staples to add to your shopping list, with tons of easy recipes for busy weeknights!
Lentils
Dried lentils are a great, fibre-filled option for plant-based protein, offering potassium, vitamin B1, and folate. There are many kinds of lentils, including, but not limited to: green, brown, red, and black varieties.
For green or brown lentils, try this 15-minute lentil salad, this 50-minute lentil loaf, or lentil sweet potato soup. If you prefer red lentils, check out this 40-minute fan favourite red lentil curry (with over 2 million views!) or this spicy Ethiopian stew.
Dried, canned, or frozen Beans
Similar to lentils, beans are a great source of fibre, protein, and iron. Canned beans offer convenience that’s sometimes necessary when you have a 12-page paper due at midnight, but dried beans are more cost-effective and may be slightly more nutritious. Edamame is a green soybean that’s often found in the frozen section of the grocery store and comes either shelled or in a pod.
Try meal prepping this 10-minute corn and black bean salad or this 45-minute black bean quinoa salad (tip: throw some chopped cucumber and parsley in there too for extra veggies). For a protein-filled snack or side, try these one-hour roasted chickpeas or this 10-minute restaurant-style edamame (add some chilli oil and don’t eat the shells!). Also, this 40-minute chilli can be made in the instant pot or on the stove top with your favourite beans and vegetables and lasts for 5 days in the fridge.
Soft, medium, and firm tofu
Who doesn’t love tofu? Okay, maybe if you’re new to meatless meals you might be intimidated by the prospect of preparing tofu (and why are there so many different kinds?), but don’t worry. Tofu is sold by its texture, from silken to extra firm. Check out these recipes for each variety!
Use silken (or soft) tofu to make this one-hour (including chill time) tofu dessert mousse or savoury 5-minute tofu with green onions. Medium firm tofu can be used to make this Korean spicy braised tofu, while firm tofu can be prepared with this Chinese 1-2-3-4-5 tofu. Extra-firm tofu can become crispy in the oven and served with the sauce of your choice with this 40-minute baked tofu.
frozen Fruit and vegetables
Did you know vegetables maintain their nutritional value even when frozen? Frozen fruits and vegetables are a great budget-friendly option and there’s less of a risk of forgetting them in the back of your fridge until they become slimy like with fresh ones (whoops!). Use frozen veggies for shepherd’s pie, stir fry, or Thai red curry.
Frozen fruit is equally great, and can be used for protein smoothies, oatmeal, overnight oats, or fruit pies if you’re feeling like baking something!
While switching to a totally vegan diet can be difficult, incorporating plant-based meals can be a great way to get more variety in your diet. It can also be a fun way to experiment with new foods, like tofu, and maybe discover a new favourite recipe!