I tested the top 5 budget vegan meals — one of them was shockingly good

Food prices are climbing, and for many people, eating plant-based feels like an impossible luxury. I hear it all the time: “Isn’t vegan cooking expensive?”

But here’s the truth — some of the cheapest, most nourishing ingredients in the world are naturally vegan. Lentils. Rice. Beans. Vegetables.

In fact, a major study from Oxford found that in high-income countries, vegan diets can cut your food costs by up to one-third compared to typical meat-heavy ones.

Vegetarian diets come close behind. That’s not just good for your body — it’s good for your wallet, too.

Another survey showed that plant-based consumers tend to spend less on groceries than omnivores, especially when relying on whole foods rather than processed substitutes.

So I set myself a challenge: cook five meals on a budget, all vegan, all made with ingredients you can find at an everyday grocery store.

My rules were simple: each dish had to come in under $5 per serving, lean on accessible staples, and deliver real flavor.

Some meals were as good as expected — warm, comforting, dependable. But one? One dish shocked me with just how delicious and satisfying it was. Let’s dig in.

1. Chickpea curry with rice

Chickpeas are the pantry friend you can always count on — steady, filling, and endlessly adaptable. For this test, I wanted something cozy, the kind of meal that makes your kitchen smell like home. Curry checked every box.

The budget breakdown

One can of chickpeas: about $1. Add onion, garlic, canned tomatoes, and curry powder, and you’re still feeding four for under $6. Rice is the natural sidekick here — pennies per serving, even if you spring for basmati.

How I cooked it

I sautéed onion and garlic until soft, then added curry powder so the spices bloomed in the heat. In went the tomatoes, simmered into a rich base, followed by chickpeas and a swirl of coconut milk. Meanwhile, I cooked a pot of rice until fluffy.

The taste test

Velvety, golden, comforting. The chickpeas were hearty, the sauce aromatic, and the rice soaked up every last drop. Best of all, this meal only improved as leftovers.

Pro tip

Make your own curry blend from bulk spices (turmeric, cumin, coriander, chili). It’s cheaper long-term and you control the heat.

2. Lentil tacos

Tacos are my heritage. I grew up with carne asada sizzling on the griddle in my family’s taquería, so vegan tacos had a lot to live up to. Lentils, of all things, surprised me with how well they filled the role.

The budget breakdown

One cup of dried lentils (about $2) makes enough filling for six tacos. Add tortillas, seasonings, and basic toppings, and you’re feeding a family for less than $7.

How I cooked it

I simmered lentils until tender, then seasoned with cumin, smoked paprika, garlic, and chili powder. A quick mash with the spoon gave them the perfect taco-meat crumble. Piled into toasted corn tortillas with salsa and lettuce, they looked every bit the part.

The taste test

Savory, smoky, and satisfying. No one asked where the meat was — they just asked for seconds.

Pro tip

Toast your tortillas directly over a burner flame (or dry skillet). It costs nothing but adds that irresistible smoky edge.

3. Spaghetti with tomato-lentil “meat” sauce

Every culture has its comfort pasta. For me, it’s a big pot of red sauce simmering away on the stove — simple, hearty, and perfect for feeding a crowd. Lentils gave this sauce a meaty heft without the price tag of vegan ground beef.

The budget breakdown

A box of spaghetti: $1–$2. A can of tomatoes: $2. A cup of lentils: $2. Garlic, onion, and herbs push the total to about $6 — enough to serve four hungry eaters.

How I cooked it

I softened onion and garlic, then simmered tomatoes with cooked lentils until everything melded together. A splash of soy sauce gave the sauce a surprising depth, almost like a long-cooked ragù.

The taste test

Rich, hearty, and full of texture. The lentils gave each bite substance, while the tomato sauce clung beautifully to the pasta. Budget comfort at its best.

Pro tip

Add a spoonful of balsamic vinegar at the end — it balances acidity and makes the sauce taste like it simmered all day.

4. Tofu stir-fry with seasonal vegetables

Stir-fries are the definition of flexible. I walked into the market and picked whatever vegetables were cheapest that week: cabbage, carrots, and broccoli. A block of tofu tied it all together.

The budget breakdown

One block of tofu: $2. Seasonal vegetables: $5. A splash of soy sauce and garlic, and dinner for four comes in at under $10.

How I cooked it

I pressed and cubed the tofu, then crisped it in a hot pan. Once golden, I tossed in the vegetables with garlic, ginger, and soy sauce. Everything cooked fast and stayed vibrant.

The taste test

Fresh, crisp, savory. The tofu soaked up the sauce, the veggies had crunch, and it tasted as good as any takeout stir-fry.

Pro tip

Freeze your tofu before cooking. Thaw it and press out the water — the texture becomes chewier, almost meaty, and it soaks up sauce like a sponge.

5. Peanut butter noodle bowl — the shockingly good one

This was the wild card. When I first thought about putting peanut butter in noodles, I almost skipped it. It sounded too weird, too college-dorm. But curiosity won, and thank goodness — because this dish ended up being the highlight of the week.

The recipe

Serves: 2
Time: 15 minutes

Ingredients

• 6 oz spaghetti or rice noodles 
• 3 tbsp creamy peanut butter 
• 2 tbsp soy sauce 
• 1 garlic clove, minced 
• ½ lime (or lemon), juiced 
• 1 carrot, shredded 
• 1 tsp chili flakes (optional)

Instructions

1. Cook noodles according to package directions. Reserve ½ cup cooking water. 
2. In a bowl, whisk together peanut butter, soy sauce, garlic, lime juice, and chili flakes. 
3. Add a splash of hot noodle water to thin into a silky sauce. 
4. Toss drained noodles in the sauce until glossy. 
5. Top with shredded carrot and serve warm.

The verdict

Shockingly good. The peanut butter turned into a creamy, savory sauce that clung to every strand, the lime cut through the richness, and the fresh carrot added crunch. It was balanced, filling, and so easy I almost couldn’t believe it. All for about $1.50 per serving.

The bigger why — health, climate, community

Some people worry that vegan cooking means trading off flavor or nutrition. My tests show that’s not the case — you can hit protein (hello lentils, beans, tofu), fiber, healthy fats, and all the vibrancy you want.

From a climate perspective, legumes (beans, lentils, chickpeas) are major players. They fix nitrogen in the soil, reducing the need for industrial fertilizers whose manufacture emits a lot of greenhouse gases.

Rotating in legumes or using them instead of meat lowers both emissions and reliance on fossil-fuel-intensive inputs.

Then there’s community. Buying staples like rice or beans in bulk, shopping seasonally, or from local markets, plus sharing meals or swapping recipes—these are ways to stretch budgets and build connection.

What I learned (and what you can do)

1. Start with staples. Pantry basics like legumes, rice, and spices make the most difference. They’re affordable, versatile, and durable. 
2. Pick 1 “hero” experiment. That peanut butter noodle bowl was my hero — it reminded me that sometimes trying something surprising pays off. 
3. Cook in batches, stretch with sides. Leftover curry or lentil sauce can top baked potatoes, fill wraps, or even become soup. 
4. Watch for sales & seasonal produce. When carrots drop in price, I buy extra. When tofu is discounted, I freeze part of it. 
5. Measure the bigger returns. The money you save can go toward your other goals (health, sustainability, giving back); the climate gains are real when many people make small shifts.

Conclusion

This budget vegan test wasn’t about sacrifice. It was about rediscovery — that eating plants can be joyful, full-flavored, and possible in every kitchen, even when money is tight.

If you try one of these meals this week, let it surprise you.

Let the spice in the curry warm something deep. Let the lentil tacos remind you of your heritage. And let that peanut butter noodle bowl (yes, peanut butter!) astonish you.

You’ll likely find that what feels like a restriction at first is really an invitation—to taste more broadly, to cook more creatively, and to live in a way that honors your health, your budget, and the planet.