Meals on The Cheap -Vegan -Vegetarian

Meals on the Cheap-Vegan

This Make Ahead Kale White Bean and Pesto Salad is under 2.00 a serving healthy easy and fast as well as yummy.

This is a basic recipe you can other veggies if you like also.

And this is served cold .

Servings: about 2 cups each

Kale White Bean and Pesto Salad – Ingredients

6 -8 cups kale or baby kale, finely chopped

15 oz. can cannellini beans

1 cooked chicken breast

1 cup grape tomatoes

1/2 cup pesto

1 large lemon, cut into wedges


Place the finely chopped kale in a large bowl. Rinse and drain the cannellini beans, slice the tomatoes in half, and then add them both to the bowl. Chop or shred the chicken, and add it to the bowl as well.

Add the pesto to the bowl with the other salad ingredients, then toss until everything is lightly coated in pesto. Taste and add more pesto if desired (I used only 1/2 cup).

Serve the salad immediately, or refrigerate until ready to eat. Serve each portion of the salad with a wedge of lemon and squeeze the fresh lemon juice over top just before eating.


Tip: you can also cook some pasta like small shells or elbow macaroni to make this go further.

You can also chopped broccoli or cauliflower bell peppers cooked or raw- and for you non vegans you can add salami-cheese cubes

Vegan Baked Potato and Salad


• 6-8 large Idaho russet potatoes scrubbed and pierced with a fork

• Olive oil

• 6 tablespoon non-dairy margarine (optional)

• 3 cups nacho “cheese” sauce (recipe below)

• 1-2 cups spicy corn

• 1-2 cups canned black beans, rinsed, drained

• 1 cups vegan “sour cream” (recipe below)

• Chives, optional garnish

• BBQ sauce, drizzle, optional

Nacho “Cheese” Sauce

• 4 6-7 oz Idaho Russet Potatoes, peeled, cubed

• 2 cups carrots, sliced 1/4 inch

• 1 cup water

• 2/3 cup extra virgin olive oil

• 2 tablespoons lemon juice

• 1 cup nutritional yeast

• 2 teaspoons salt

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoon cayenne pepper

• 3 cups Roma tomatoes, seeded and diced

• 2 cups jalapeño peppers, minced

Vegan “Sour Cream”

• 14 oz firm tofu, drained

• 2 tablespoons lemon juice

• 2 tablespoons cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon salt

 Spicy Corn

• 1 tablespoon vegetable oil

• 3 cups corn kernels, fresh or frozen

• 1 teaspoon chili powder


Overloaded Potatoes

1. Preheat oven to 400° Brush potatoes with olive oil. Place on parchment lined tray or on oven rack. Bake 1 hour or as needed until baked through. While potatoes are baking, prepare Nacho “Cheese” Sauce and Vegan “Sour Cream”.

2. Cut a lengthwise slit in hot potatoes; gently press open and lightly fluff potato with a fork. Add 1 tablespoon margarine if desired. Top with 1/2 cup Nacho “Cheese” Sauce, 1/4 cup each Spicy Corn and black beans. Finish with a dollop of Vegan “Sour Cream” and snipped chives, if desired.

Nacho “Cheese” Sauce

1. Place cubed potatoes and carrots in a saucepan and add water to cover by 1 inch. Cover pan, bring to a simmer and cook until potatoes and carrots are tender, 5-7 minutes. Drain, reserving water. Cool vegetables slightly.

2. Combine carrots, potatoes and next 8 ingredients (1 cup water thru cayenne pepper), in a blender or food processor. Blend until smooth. Adjust thickness with reserved water as needed for pouring consistency, noting that sauce thickens when cool. Stir in jalapeño and tomato. Adjust salt as desired. Reheat briefly in microwave before serving. Makes 6 cups.

Vegan “Sour Cream”

1. Blend all ingredients in a blender or food processor. Adjust salt and vinegar as desired to resemble sour cream. Refrigerate until serving. Makes 2 cups.

Spicy Corn

1. Heat oil in a non-stick pan over medium-high heat. Add corn and sprinkle with chili powder. Cook stirring frequently until corn is toasted, about 5 minutes. Set aside until serving.

Vegan Stew


1 small Onion (minced)

1 clove Garlic (minced)

1 rib Celery (minced)

1 Carrot (minced)

1/4 cup Low Sodium Vegetable


1 large Onion (chopped)

8 oz Button Mushrooms (sliced)

8 oz Portobello Mushrooms (sliced)

1 tsp Dried Rosemary

1 tsp Italian Seasoning

1/2 cup Red Wine (or broth) (but the wine really adds a good flavor)

3 cups Low Sodium Vegetable Broth

1/2 tsp Salt

1/4 tsp Ground Pepper

1 can Diced Tomatoes – no salt added (15oz)

2 medium Carrots (chopped)

2 ribs Celery (chopped)

2 Yukon Gold Potatoes (chopped)

1 can Tomato Sauce (8oz)

1 Tbs Balsamic Vinegar

1 Tbs Cornstarch

1 cup Frozen Peas


1. Mince the carrot, celery stalk, and small onion very fine.

2. Saute this mixture in 1/4 cup of veggie broth until the veggies are nice and soft.

3. Add the large chopped onion and continue cooking until softened.

4. It’s ok if the liquid gets a little low – the brown bits add to the flavor.

5. Add the mushrooms and cook on medium high until they lose their liquid.

6. Season with the rosemary and italian seasoning.

7. Add the wine and deglaze any brown spots in your pan. (This is the good stuff!)

8. After a few minutes add the rest of the broth, the tomatoes and tomato sauce.

9. Add all your chopped veggies and turn the heat up to boil.

10. Add the rest of the seasonings – but not the cornstarch.

11. Once it’s boiling, turn down the heat to low and add the peas.

12. Mix the cornstarch with a tablespoon of cold water and stir this in to thicken.

13. Simmer to desired consistency.


Vegan Quinoa Chili


• 1 cup red quinoa

• 2 14 oz can kidney beans, canned

• 2 can diced tomatoes

• 2½ cup water

• 1 onion, finely diced

• 1 green pepper, chopped

• 1 jalapeno pepper, diced

• 1 bay leaf

• 2 tbsp sun-dried tomatoes

• 2 tbsp olive oil

• 1 tbsp tomato paste

• 1 tbsp vegetable bouillon

• 1 tbsp lemon juice

• 1 tbsp honey

• 2 tsp cumin

• 1 tsp, ground oregano

• 1 tsp garlic powder

• 1 tsp ground chipotle powder

• 1 tsp paprika

• ½ tsp salt

• ½ tsp, ground black pepper


Prep: 20 min.

Cook: 5-7 hours

1. Add all ingredients to the slow cooker.

2. Cover and cook 8-10 hours on low (or 4-5 hours on high).

3. Remove bay leaf and stir well before serving.

Spanish Quinoa


• 1 cup uncooked quinoa

• 1 Tbsp olive oil

• 3 cloves garlic, minced

• 1 medium onion, chopped

• 1 green bell pepper, chopped

• 1 cup vegetable broth

• 1 (15 oz) can petite diced tomatoes

• ½ – 1 tsp. hot sauce (to your liking)

• 1 tsp. chili powder

• ½ tsp. cumin

• ½ tsp. oregano

• ¼ tsp. salt

• Pinch pepper

• 1 Tbsp cilantro, roughly chopped


1. Rinse and soak quinoa for about 10 minutes in warm water.

2. In a large skillet over medium-high heat, drizzle olive oil and saute onion and garlic until fragrant. Add green bell pepper, vegetable broth, tomatoes, hot sauce and seasonings and stir in drained quinoa; bring to a boil.

3. Cover and reduce heat to a simmer, cooking for about 20 minutes, or until broth is absorbed. Turn heat off and allow quinoa to sit for an additional 5 minutes, then fluff with a fork.

4. Top with cilantro, serve and enjoy!

Zucchini and Tomato Bake


• 2 medium zucchini, sliced

• 3 yellow squash sluced

• 4 to 5 roma tomatoes, sliced

• 2 Tbsp olive oil

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp Italian seasoning

• Salt and pepper, to taste

• ⅓ cup vegan grated parmesan cheese-optional

• ¼ cup panko breadcrumbs

• Fresh basil, optional

1. Preheat oven to 375 degrees F.

2. Lightly coat an 8×8 inch baking dish with cooking spray and arrange zucchini ,yellow squash and tomato slices, alternating between the two.

3. Drizzle veggies with olive oil, sprinkle with garlic powder, onion powder, Italian seasoning, salt and pepper then top with parmesan cheese and bread crumbs. Cover with foil.

4. Bake in the oven for 25 to 30 minutes until veggies are tender then remove foil and bake an additional 10 minutes until lightly browned. Top with fresh basil (optional), serve immediately and enjoy!