Budget-Friendly Vegetarian Cooking

Economical vegetarian meal with beans, rice and affordable vegetables

Contrary to popular belief, eating a nutritious vegetarian diet doesn't have to be expensive. In fact, many plant-based staples like beans, lentils, rice, and seasonal vegetables are among the most affordable ingredients available. With some strategic planning and smart shopping, you can create delicious, satisfying vegetarian meals that are kind to both your health and your wallet.

The following recipes are designed to be economical while providing excellent nutrition and flavor. We've included cost-per-serving estimates based on average grocery prices, as well as tips for further reducing costs depending on sales and seasonal availability.

Hearty Lentil and Vegetable Soup

Approximately R15-20 per serving Serves 6 Easy

Ingredients

  • 2 tbsp vegetable oil
  • 1 large onion, diced
  • 3 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 2 cups dried brown or green lentils, rinsed
  • 1 can (400g) diced tomatoes
  • 8 cups vegetable broth (homemade or from bouillon cubes)
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • 2 cups chopped seasonal vegetables (such as potatoes, sweet potatoes, turnips, or cabbage)
  • 2 cups fresh spinach or other leafy greens
  • 2 tbsp lemon juice
  • Salt and pepper to taste
  • Optional garnish: fresh herbs like parsley or cilantro

Instructions

  1. Heat oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5-7 minutes until vegetables begin to soften.
  2. Add garlic and cook for another minute until fragrant.
  3. Add lentils, diced tomatoes, vegetable broth, bay leaves, thyme, cumin, and smoked paprika. Bring to a boil.
  4. Reduce heat, cover, and simmer for 20 minutes.
  5. Add the seasonal vegetables and continue simmering for another 10-15 minutes until lentils and vegetables are tender.
  6. Stir in spinach or leafy greens and cook until wilted, about 2 minutes.
  7. Remove bay leaves. Add lemon juice, salt, and pepper to taste.
  8. Serve hot, garnished with fresh herbs if desired.

Budget-Saving Tips

  • Broth alternative: Use water with bouillon cubes or powder instead of packaged broth
  • Seasonal shopping: Select whatever vegetables are on sale or in season
  • Batch cooking: Double the recipe and freeze portions for future meals
  • Herb savings: Skip the fresh herb garnish or use dried herbs
  • Serving suggestion: Serve with homemade bread for an inexpensive but filling meal

Chickpea and Vegetable Biryani

Approximately R18-25 per serving Serves 6 Medium

Ingredients

  • For the rice:
  • 2 cups basmati rice, rinsed
  • 4 cups water
  • 1 cinnamon stick
  • 3 cardamom pods
  • 2 cloves
  • 1 bay leaf
  • 1 tsp salt
  • For the chickpea mixture:
  • 2 tbsp vegetable oil
  • 1 large onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 2 carrots, diced
  • 1 bell pepper, diced
  • 1 cup cauliflower florets
  • 1 cup frozen peas
  • 2 cans (800g) chickpeas, drained and rinsed
  • 2 tbsp curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • ½ tsp chili powder (adjust to taste)
  • 1 can (400g) diced tomatoes
  • ½ cup plain yogurt
  • Salt and pepper to taste
  • ¼ cup fresh coriander, chopped (optional)
  • 2 tbsp fresh mint, chopped (optional)

Instructions

  1. For the rice:
  2. In a large pot, combine rice, water, cinnamon stick, cardamom pods, cloves, bay leaf, and salt.
  3. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until rice is cooked and water is absorbed.
  4. Remove from heat, keep covered, and let stand for 5 minutes. Remove whole spices.
  5. For the chickpea mixture:
  6. While the rice is cooking, heat oil in a large pan over medium heat.
  7. Add onion and cook until softened and beginning to brown, about 5-7 minutes.
  8. Add garlic and ginger, cook for 1 minute until fragrant.
  9. Add carrots, bell pepper, and cauliflower. Cook for 5 minutes until vegetables begin to soften.
  10. Add chickpeas, curry powder, turmeric, cumin, and chili powder. Stir to coat the chickpeas and vegetables with the spices.
  11. Add diced tomatoes and simmer for 5 minutes.
  12. Stir in frozen peas and cook for another 2 minutes.
  13. Remove from heat and stir in yogurt. Season with salt and pepper to taste.
  14. To assemble:
  15. In a large serving dish, layer half of the rice, followed by the chickpea mixture, then the remaining rice.
  16. Garnish with fresh coriander and mint if using.
  17. Serve hot.

Budget-Saving Tips

  • Spice savings: If you don't have all the whole spices, use ground versions or simply increase the curry powder
  • Protein option: Cook dried chickpeas from scratch instead of using canned for significant savings
  • Vegetable flexibility: Use whatever vegetables are on sale or in season
  • Herb alternative: Omit fresh herbs or use less expensive dried herbs
  • Yogurt substitute: In a pinch, use a splash of milk or cream instead of yogurt

Stuffed Baked Potatoes with Broccoli and Cheese

Approximately R12-18 per serving Serves 4 Easy

Ingredients

  • 4 large russet or baking potatoes
  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 3 cups broccoli florets, chopped small
  • 1 cup cottage cheese or ricotta
  • 1 cup grated cheddar cheese, divided
  • ¼ cup milk
  • 2 tbsp butter
  • ½ tsp dried herbs (oregano, thyme, or mixed herbs)
  • ¼ tsp ground nutmeg (optional)
  • Salt and pepper to taste
  • 2 green onions, sliced (optional)

Instructions

  1. Preheat oven to 200°C (400°F).
  2. Scrub potatoes clean, pat dry, and prick several times with a fork. Rub lightly with a little oil if desired.
  3. Place potatoes directly on the oven rack or on a baking sheet. Bake for 45-60 minutes until tender when pierced with a fork.
  4. While potatoes are baking, heat olive oil in a pan over medium heat. Add onion and cook until softened, about 3-4 minutes.
  5. Add garlic and cook for another 30 seconds.
  6. Add broccoli and 2 tablespoons of water. Cover and steam for 3-4 minutes until broccoli is bright green and just tender. Remove from heat.
  7. When potatoes are done, let them cool slightly, then cut each potato in half lengthwise.
  8. Scoop out the flesh into a large bowl, leaving about ¼ inch of potato attached to the skin to maintain structure.
  9. Mash the potato flesh with butter, milk, cottage cheese or ricotta, half of the cheddar cheese, dried herbs, nutmeg (if using), salt, and pepper.
  10. Fold in the broccoli mixture.
  11. Spoon the filling back into the potato skins, mounding slightly.
  12. Sprinkle with remaining cheddar cheese.
  13. Place filled potato halves on a baking sheet and return to the oven for 15-20 minutes until heated through and the cheese is melted and beginning to brown.
  14. Garnish with sliced green onions if desired and serve hot.

Budget-Saving Tips

  • Cheese option: Use a smaller amount of a stronger-flavored cheese to get maximum impact with less product
  • Dairy alternative: Use plain yogurt in place of some or all of the cottage cheese/ricotta
  • Growing option: Use scraps from green onions to regrow in water for continuous supply
  • Seasonal swap: Substitute broccoli with other affordable seasonal vegetables like spinach, kale, or carrots
  • Potato selection: Buy potatoes in bulk bags rather than individually for better value

Bean and Rice Skillet Dinner

Approximately R10-15 per serving Serves 4 Easy

Ingredients

  • 1 cup brown rice, rinsed
  • 2 cups water
  • 1 tbsp vegetable oil
  • 1 onion, diced
  • 1 bell pepper, diced
  • 2 cloves garlic, minced
  • 1 can (400g) black beans or pinto beans, drained and rinsed
  • 1 can (400g) diced tomatoes with juice
  • 1 cup frozen corn
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • ½ tsp dried oregano
  • ¼ tsp cayenne pepper (optional, adjust to taste)
  • Salt and pepper to taste
  • ½ cup grated cheese (cheddar or Monterey Jack)
  • Optional toppings: sliced avocado, plain yogurt or sour cream, chopped cilantro, lime wedges

Instructions

  1. In a medium pot, combine rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 35-40 minutes until rice is tender and water is absorbed. Set aside.
  2. In a large skillet or pan, heat oil over medium heat. Add onion and bell pepper, cook for 5 minutes until softened.
  3. Add garlic and cook for 30 seconds until fragrant.
  4. Add beans, diced tomatoes with juice, corn, chili powder, cumin, oregano, cayenne (if using), salt, and pepper. Stir to combine.
  5. Bring to a simmer and cook for 5 minutes.
  6. Add the cooked rice to the skillet and stir to combine. Cook for another 2-3 minutes until everything is heated through.
  7. Sprinkle cheese over the top, cover, and remove from heat. Let stand for 2-3 minutes until cheese melts.
  8. Serve hot with optional toppings of your choice.

Budget-Saving Tips

  • Bean option: Cook dried beans from scratch instead of using canned
  • Rice savings: Buy rice in bulk for significant savings over smaller packages
  • Vegetable choice: Use whichever vegetables are most affordable at the time
  • Topping flexibility: Choose just one or two optional toppings rather than all
  • Cheese alternative: Use nutritional yeast for a cheesy flavor with lower cost

Vegetarian Budget Shopping Strategies

Pantry Staples

These inexpensive items form the foundation of budget-friendly vegetarian cooking:

  • Dried legumes: Lentils, beans, and split peas offer protein at a fraction of meat's cost
  • Whole grains: Rice, oats, barley, and millet provide filling sustenance
  • Pasta: Versatile base for countless quick meals
  • Canned tomatoes: Foundation for soups, stews, curries, and sauces
  • Onions and garlic: Flavor builders that store well

Shopping Wisdom

Smart shopping habits can dramatically reduce your grocery expenses:

  • Buy in bulk: Especially for grains, legumes, nuts, and seeds
  • Shop seasonally: Fruits and vegetables in season are typically cheaper
  • Check unit prices: Compare cost per gram/kilogram, not just package price
  • Consider frozen: Frozen vegetables are often more economical and just as nutritious
  • Shop the sales: Base your meal plan around what's discounted

Reducing Food Waste

Minimize waste to maximize your grocery budget:

  • Plan meals: Create a weekly plan to avoid buying excess
  • Use everything: Vegetable scraps can make broth, stale bread becomes croutons
  • Proper storage: Learn how to store produce to extend its life
  • Flexible recipes: Choose recipes that allow for substitutions based on what you have
  • Freeze extras: Portion and freeze leftovers before they spoil

DIY for Savings

Make these items yourself instead of buying pre-made versions:

  • Hummus: Blend chickpeas, tahini, garlic, lemon juice, and olive oil
  • Vegetable broth: Simmer vegetable scraps to make your own
  • Bean sprouts: Sprout beans at home for fresh, nutritious additions to meals
  • Bread: Basic bread requires just flour, water, salt, and yeast
  • Salad dressings: Mix oil, vinegar, and herbs instead of buying bottled

Sample Weekly Meal Plan on a Budget

Here's a week of balanced, affordable vegetarian meals that use overlapping ingredients to reduce waste and cost:

Day Breakfast Lunch Dinner
Monday Oatmeal with bananas and cinnamon Leftover bean and rice skillet Lentil and vegetable soup with homemade bread
Tuesday Toast with peanut butter and sliced apple Lentil soup leftovers Pasta with tomato sauce and sautéed vegetables
Wednesday Banana smoothie with oats Pasta salad with leftover pasta and vegetables Chickpea and vegetable biryani
Thursday Overnight oats with frozen berries Biryani leftovers Bean and cheese quesadillas with side salad
Friday Scrambled eggs with vegetables on toast Simple bean soup (quick version using leftover beans) Stuffed baked potatoes with broccoli and cheese
Saturday Pancakes made with basic pantry ingredients Leftover stuffed potatoes Vegetable curry with rice
Sunday Yogurt with homemade granola Sandwiches with hummus and vegetables Bean and rice skillet dinner (prepare extra for Monday's lunch)

Explore More Vegetarian Recipes