Ever wonder why so many new vegans struggle? For some, it’s due to the cost and need for more information about affordable, protein-rich foods. Each person’s vegan journey is unique, but if your budget is stretched thin, these plant-based proteins can help you eat well without breaking the bank.
1. Lentils and Beans
Lentils and beans are the unsung heroes of the plant-based world. These tiny powerhouses are packed with protein, fibre, and essential nutrients.
They are also incredibly versatile and can be used in soups, stews, salads, and even burgers. Lentils, whether red, green, or brown, cook quickly and are perfect for hearty dishes, while black beans, kidney beans, and chickpeas offer diverse culinary possibilities, from salads to meat substitutes in tacos and burgers.
It gets even better. They are incredibly affordable and can be bought in bulk, making them a cost-effective way to stay healthy.
You can easily integrate them into your weekly meal prep, ensuring you always have a nutritious option. Plus, their long shelf life means you can stock up without worrying about them spoiling.
2. Chickpeas
Chickpeas are a fantastic multi-purpose food. They’re great in salads and stews and can be turned into hummus, making them a versatile dip or spread.
Imagine roasting them for a crunchy snack that’s much healthier than crisps or blending them into a creamy hummus that’s perfect as a dip or spread and tastes amazing. They’re packed with protein, fibre, and essential vitamins, making them a nutritional powerhouse.
They can also be used in baking! Chickpea flour is an excellent gluten-free alternative, adding a unique flavour and texture to your baked goods.
That aside, chickpeas can be made into aquafaba, the liquid in a can of chickpeas, which works as a perfect egg white substitute in vegan baking.
3. Tofu and Tempeh
Transforming your meals with just a few simple swaps sounds ideal. Tofu and tempeh are made from soybeans but offer different textures and flavours.
Tofu is softer and absorbs flavours well, making it ideal for stir-fries, soups, and desserts. On the other hand, tempeh has a firmer texture and a nuttier taste, which is fantastic in sandwiches, salads, or grilled on its own.
Here’s the kicker. These soy products are incredibly versatile and can be marinated, grilled, sautéed, or baked to fit any dish you crave.
They are also a great source of protein and contain essential amino acids, making them perfect for muscle repair and growth. And with their affordability, you can easily incorporate them into your diet without breaking the bank.
4. Pea Protein
Pea protein is becoming increasingly popular, and for good reason. It’s a highly digestible protein source perfect for smoothies and shakes, providing all the essential amino acids your body needs.
It’s not just for drinks; you can add it to soups, sauces, and baked goods to boost their protein content.
Pea protein is also hypoallergenic, making it a fantastic option for those with food sensitivities or allergies.
It’s a sustainable protein source, as peas require less water and fewer resources to grow than animal-based proteins. This means you can enjoy a protein-rich diet while being kind to the planet.
5. Seitan
Seitan, or wheat meat, is a high-protein meat substitute made from gluten. Its chewy texture makes it an excellent stand-in for meat in various dishes.
From stir-fries to stews and sandwiches, seitan can be seasoned and cooked in numerous ways to mimic your favourite meat dishes.
It’s incredibly easy to make at home, allowing you to customize the flavours to suit your taste preferences. Plus, it’s much cheaper than pre-packaged meat substitutes.
You can create a protein-rich, satisfying meal that will keep you full and energized with just a few simple ingredients.
6. Quinoa
Imagine transforming your health with just a few simple changes. Quinoa is often referred to as a superfood, and for good reason.
It’s a complete protein containing all nine essential amino acids. This makes it an excellent addition to your diet, especially if you want a nutrient-dense, gluten-free grain.
Quinoa is incredibly versatile and can be used in sweet and savoury dishes. From breakfast porridge and salads to burgers and casseroles, quinoa can adapt to any meal.
Its nutty flavour and fluffy texture make it a delicious and healthy substitute for rice and other grains.
7. Chia Seeds
Chia seeds may be small but pack a powerful punch of protein, fibre, and omega-3 fatty acids. These tiny seeds can be added to smoothies, sprinkled on salads, or used to make chia pudding, a nutritious and tasty dessert.
Here’s the best part. Chia seeds are also fantastic for hydration. When soaked in liquid, they absorb up to 12 times their weight, forming a gel-like consistency perfect for thickening smoothies and creating healthy jams.
This hydration boost is great for your digestive health and helps keep you feeling full longer.
8. Hemp Seeds
Hemp seeds are another excellent source of plant-based protein, containing all essential amino acids. They have a slightly nutty flavour and can be sprinkled on oatmeal, blended into smoothies, or incorporated into baked goods for an added protein boost.
Additionally, hemp seeds are rich in healthy fats, particularly omega-3 and omega-6 fatty acids, essential for heart health.
Their nutritional profile makes them an ideal addition to your diet. They help support overall wellness while keeping your meals exciting and delicious.
9. Nutritional Yeast
You can’t go wrong with adding nutritional yeast to your pantry. It is a deactivated yeast that adds a cheesy flavour to dishes without any dairy. It is packed with protein, B vitamins, and other essential nutrients, making it a favourite among vegans.
Most people do not know of its versatility. You can use it to make vegan cheese sauces, sprinkle it on popcorn, or add it to pasta dishes for an extra flavour boost. Regardless of the dish, its rich, savoury taste enhances any meal, making it a staple in vegan cooking.
10. Edamame
Edamame, or young soybeans, are a delicious and nutritious snack. They are high in protein, fibre, and various vitamins and minerals.
Simply steam them and sprinkle with a little sea salt for a satisfying, protein-packed snack. Edamame can also be added to salads, stir-fries, and soups for an extra protein boost.
They are incredibly versatile and easy to prepare, making them a convenient addition to any meal.
Start Your Plant-Based Journey Today
Incorporating these affordable plant-based proteins into your diet can transform your health and wallet. With so many delicious and versatile options, there’s no reason to feel limited. Embrace these nutritious choices, and your vegan journey will be smoother than you ever imagined!
I’m the founder and editor-in-chief at GetVedgy. As a former meat eater who only recently made a commitment to veganism, I’ve spent a lot of time over the last couple of years researching the subject. It felt like a good idea to share what I’ve learnt and help to answer the questions I’ve had that no doubt many others’ will also have.