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Cheap Vegetarian Meals Under $10
Plant-based eating on a budget | Serves 4 | Protein-packed
Vegetarian eating is actually one of the most budget-friendly ways to eat. Beans, lentils, and eggs are cheaper than meat, and these recipes prove that vegetarian doesn't mean boring.
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1. Lentil Curry ($6.50, serves 4)
Ingredients
1.5 cups dried lentils ($1.50)
1 can coconut milk ($1.80)
1 can diced tomatoes ($1.20)
1 onion ($0.50)
Curry powder, cumin, garlic, ginger ($0.80)
Rice for serving ($0.70)
Instructions
Sauté diced onion until soft.
Add curry powder, cumin, garlic, ginger. Cook 1 minute.
Add lentils, coconut milk, tomatoes, and 2 cups water.
Bring to boil, then simmer 25 minutes until lentils are tender.
Serve over rice.
Why it's great: High in protein and fiber, makes amazing leftovers, freezes perfectly.
2. Black Bean Quesadillas ($7.20, serves 4)
Ingredients
2 cans black beans ($1.80)
8 flour tortillas ($2.40)
2 cups shredded cheese ($2.40)
1 bell pepper ($1.00)
1 onion ($0.50)
Cumin, chili powder ($0.30)
Salsa and sour cream for serving ($1.80)
Instructions
Sauté peppers and onions until soft.
Mash half the black beans, mix with whole beans, vegetables, and spices.
Spread bean mixture on tortilla, top with cheese, fold in half.
Cook in skillet 2-3 minutes per side until crispy and cheese melts.
Cut into wedges, serve with salsa and sour cream.
3. Vegetable Stir-Fry with Tofu ($8.80, serves 4)
Ingredients
1 block firm tofu ($2.50)
4 cups frozen stir-fry vegetables ($3.00)
1/4 cup soy sauce ($0.50)
2 tbsp cornstarch ($0.20)
3 cloves garlic ($0.20)
1 tbsp ginger ($0.40)
Rice for 4 ($1.20)
Vegetable oil ($0.30)
Optional: sesame oil ($0.50)
Instructions
Press tofu to remove water, cut into cubes, toss with 1 tbsp soy sauce and cornstarch.
Heat oil in wok or cast iron skillet over high heat.
Fry tofu until golden, about 8 minutes. Remove.
Add more oil, stir-fry vegetables 4 minutes.
Add garlic and ginger, cook 30 seconds.
Return tofu to pan, add remaining soy sauce and sesame oil.
Serve over rice.
4. Chickpea Pasta ($5.50, serves 4)
Ingredients
1 lb pasta ($1.20)
2 cans chickpeas ($1.80)
1 can diced tomatoes ($1.20)
4 cups fresh spinach ($1.50)
4 cloves garlic ($0.30)
3 tbsp olive oil ($0.60)
Red pepper flakes, Italian seasoning ($0.30)
Optional: Parmesan ($0.60)
Instructions
Cook pasta, reserve 1 cup pasta water.
In large skillet, heat olive oil. Add garlic and red pepper flakes, cook 1 minute.
Add chickpeas and tomatoes, simmer 5 minutes.
Add spinach, cook until wilted.
Add drained pasta and splash of pasta water. Toss to combine.
Season with salt, pepper, Italian seasoning.
5. Veggie-Loaded Fried Rice ($6.00, serves 4)
Ingredients
4 cups cooked rice, cold ($1.20)
3 eggs ($0.90)
3 cups frozen mixed vegetables ($2.40)
1/4 cup soy sauce ($0.50)
4 green onions ($0.80)
3 cloves garlic ($0.20)
2 tbsp vegetable oil ($0.30)
Optional: sesame oil ($0.50)
Instructions
Heat 1 tbsp oil in wok over high heat.
Scramble eggs, remove from pan.
Add remaining oil, garlic, and frozen vegetables. Stir-fry 4 minutes.
Add cold rice, breaking up clumps. Stir-fry 5 minutes.
Return eggs to pan, add soy sauce and sesame oil.
Toss everything together. Garnish with green onions.
More Quick Vegetarian Meals
Bean Burritos: Refried beans + rice + cheese in tortillas ($6 for 4)Veggie Tacos: Black beans + corn + avocado + salsa ($7 for 4)Caprese Pasta: Pasta + tomatoes + mozzarella + basil ($8 for 4)Egg Fried Rice: Eggs + rice + frozen peas + soy sauce ($4 for 4)Loaded Baked Potatoes: Potatoes + cheese + broccoli + sour cream ($6 for 4)
Why Vegetarian is Budget-Friendly
Beans cost pennies per serving compared to $2-3 for meatEggs are the cheapest complete protein at around $0.30 per eggLentils are nutritional powerhouses for about $1.50/lb dryFrozen vegetables are cheap year-round and don't spoilOne block of tofu = 4 servings for about $2.50
Protein Sources for Vegetarians
Food
Protein per $1
Best Uses
Dried lentils
25g
Curries, soups, salads
Canned beans
15g
Tacos, burritos, chili
Eggs
20g
Breakfast, fried rice, baking
Tofu
16g
Stir-fries, curries, scrambles
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