Three steps to a budget-friendly feast

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Refreshing veg and tomato chutney are good sides

I think people often imagine vegans as wealthy individuals who can afford to spend large sums of money on expensive items found only in health food stores, before devoting several hours to coaxing their purchases into something that looks and tastes vaguely appetising.

In reality of course, people who choose animal-free diets are as diverse as any other group, with different budgets, tastes and styles of cooking. That said, many of us are pretty bargain-focused, and take great pleasure in the fact that Poundland sells cruelty-free cleaning products, while soya milk has been spotted in Lidl. In fact, animal-free food is ideal for saving money, as many of the staples can be bought at rock-bottom prices, and even fruit and veg can be good value if you look for what’s in season. Above all, key sources of protein like beans and lentils are much cheaper than meat or fish, and – as well as being cruelty-free – lack the saturated fat and other undesirables found in animal products.

A simple vegetable curry is a great way to get some nutritious protein in a quick, cheap and tasty format. If given undivided attention, I think this could be ready in under twenty minutes, as you can do all the preparation (‘all’ being mainly chopping an onion and sauteeing it) while the potatoes cook.  If you don’t already have a well-stocked cupboard then the spices will slightly undermine the saving factor, but they’re a good investment for tasty cooking, don’t cost all that much and last for a long while.

Ingredients for chickpea and potato curry (serves 2):

  • 2 small baking potatoes
  • A jug of veggie stock
  • 1 large red onion
  • 2  cloves of garlic
  • 2 tsp cumin seeds
  • 2 tsp dried coriander
  • 2 tsp garam masala
  • 2 tsp tikka curry powder
  • 1 can of chickpeas, drained
  • 1 can of kidney beans, drained
  • 1 carton of soya cream

Method:

  1. Peel and chop the potatoes, cutting them into fairly large chunks. Place them in a saucepan, cover them with the stock and bring it to the boil. Simmer until tender, then drain and set aside.
  2. Meanwhile, peel and chop the onion and crush the garlic. Heat a generous splash of oil in a saucepan, then add the onions and garlic, sauteeing until the onion is tender. Turn the heat down slightly, add the spices, and sautee for another few minutes, stirring constantly and taking care not to let the spices burn.
  3. Stir in the potatoes, beans and chickpeas, then add the soya cream and simmer for a few more minutes until it’s hot through.

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If anyone is interested in seriously cheap and nutritious recipes, Animal Aid produces a booklet called Meat Free Feed Four for Under a Fiver, which you can download here (or order a free copy by emailing info@animalaid.org.uk).

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