Two simple, nutrient dense, healthy low cost vegan meals. Each recipe costs less than $12 each and less than $2 per serving. Use The Grocery Hunter website to reduce your grocery bill today: https://thegroceryhunter.com/
All of today’s recipes are on the blog: https://sashadevers.com/2024/02/06/cheap-vegan-meals-grocery-list/
Cost Breakdown (all in $CAD based in Mississauga, Ontario, Canada)
Lentil Butternut Squash Soup:
Total cost of all ingredients: $39.19
Total cost of recipe: $11.77
Cost per serving (6 servings): $1.96
Chickpea Salad Sandwich:
Total cost of all ingredients: $38.53
Total cost of recipe: $10.33
Cost per serving (6 servings): $1.72
How much did it cost for me to buy all these ingredients? $69.72 CAD. This will be even cheaper if you already have many of the spices (cumin, coriander, pumpkin seeds) on hand in your pantry.
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Time Stamps:
00:01 Intro
00:47 Lentil Butternut Squash Soup
03:00 The Grocery Hunter
04:16 Chickpea Salad Sandwich
05:37 Money Saving Tips
Have the latest trends on inflation made you think where can you cut costs one of the categories that has the most immediate impact on your budget is groceries today I can show you two simple plant-based meals that will help you save money at the grocery store they’re not only budget friendly and
Nutritious but they’re coming in so cheap at under $3 per serving I’ll also show you a website that I helped co-found called the grocery Hunter it’s going to help you with your grocery budget and find all of the items in stock at your nearest store also one
Thing to point out is that these recipes don’t include the cost of salt pepper and oil because I’m assuming that you have these already in your pantry at the very end I’ll also give you some tips on how to save money while grocery shopping on a plant-based Whole Foods diet let’s
Get into it okay the first recipe we’re making today is a lentil butternut squash soup all the recipes are going to be posted in the blog linked below where you can get the exact ingredients and measurements so dice a medium squash into cubes and then dice up one large
Onion and minc four clothes of garlic you’ll want to make sure that all of your ingredients are prepped and ready before you start cooking you will also need half a teaspoon of ground coriander and 1/4 teaspoon of ground cumin 6 cups of vegetable broth and 1 cup of rinsed
And drained red lentils once your pot is hot you’re going to add 2 tbspoon of avocado oil add your onions and fry them up for a few minutes and then garlic and fry it up for 1 minute before adding your squash and all of the spices once
The spices start smelling you can add your red lentils and 6 cups of broth you can do half broth half water to save money on this step as well season with half a teaspoon of salt and bring it to a boil once it starts boiling you can
Lower the heat and let it simmer for 20 to 30 minutes until the squat wash and lentils are super soft once that’s done take it off the heat add 2 tbspoon of plant butter and blend with an immersion blender if you don’t have an immersion blender then you can transfer the items
And blend it in a regular blender you might need to do this in two batches because it is a lot of soup that we’re making here today this recipe makes about six servings so you can choose to have it on its own or serve it as well with some
Sourdough bread or a sandwich so once it’s all Blended you want to adjust the seasonings to your taste and it is ready to eat the total cost of this recipe is $11.72 and the cost per servings is .96 and again this recipe makes six Servings okay speaking of price I need to show you this website that I helped co-found called the grocery Hunter I used the grocery Hunter to shop for all of the ingredients in the recipes that I’m showing you today I simply just copy and pasted the ingredient list into the
Search bar and the grocery Hunter is able to show me each ingredient what price it is at my local stores and if it is in stock the stores that I’m searching at are in the Miss Saga Ontario Canada region if you live in Ontario this website is available to you but if you
Don’t and you’re interested in the grocery Hunter let me know in the comments and I can try and have it rolled out to other areas as well so once I’m done adding all the ingredients to my list I then click find my list and the grocery Hunter will show me which
Stores have all of my items in stock and what it cost to purchase at those stores I ended up spending $69. 72 I did have items left over so uh assuming you don’t have onions garlic all the spices this is what it would cost for you to
Purchase in the Ontario region you can then have the grocery Hunter email you your list and you can head to the store and start shopping let me know if you guys try it and how you like it the next recipe we’re making is a lunch recipe a chickpea salad sandwich
You’ll start by draining and rinsing two cans of chickpeas patting it dry and adding it to a food processor next you’ll add a thir cup of tahini and 13 cup of tjon mustard and pulse not until it’s totally mushy but you want to leave a little bit of texture by leaving a few
Chickpeas unblended if you don’t have a food processor you can definitely use a potato masher and just mash the chickpeas that way I also added about a tablespoon of hot sauce which is totally optional once that’s done you’re going to dice up two celery stocks add it to
The mixture as well as 1/4 cup of pumpkin seeds and 1/4 cup of cranberries and mix it all together once it’s mixed together you’ll taste and adjust the seasonings as needed I added about 1/4 teaspoon of salt to my mixture and if you’re finding that it’s too dry you can
Always add a little bit more mustard or tahen to it next you want to just serve it up on sarad bread or your favorite bread of choice I added some lettuce and pickles to mine and there you go you have a easy and quick vegan Lune the
Total cost for this recipe was $10 33 and the cost per serving is 1.72 this makes about six servings okay so now some final tips to help you with saving money while grocery shopping so use the grocery Hunter if you are in Ontario you can use this to
Compare per unit pricing and compare pricing across different brands so if you have a pressure cooker or a crock pot or an instant pot then buy your beans dry versus can as it’s much cheaper per serving to eat dry beans pay attention to the package size and the
Cost per 100 gr like I outlined earlier so if you buy a bigger package it most likely means that you’re buying in bulk and your perserving cost will be much cheaper it may cost more to buy that today but over the following four week four to eight weeks you’ll actually end
Up saving money on that particular item if you buy it really often okay next tip is different brands have different pricing so the grocery store house brand will likely be much cheaper than a other brand that’s more welln play around with organic versus conventional so if organic is important
To you but you’re on a budget then focus on buying the dirty dozen items organic and the rest conventional what do I mean by Dirty Dozen you can actually go to the environment working groups website they rank produce items in terms of what has the most pesticide on them versus
The Clean 15 which has the least amount of pesticides on it that they’ve tested a new list comes out every year so I’ll put a link to the website below if you want to learn more about that I hope you found this video helpful if you did
Please subscribe to my channel and again if you wanted to try the grocery Hunter I put a link below to the website and if you’re not in Ontario and you still want to try the grocery Hunter feel free to leave a comment below and let me know
What area you’re in and I can work on getting it up and running you can visit the blog for all the recipes that I went through in this video or if if you want more recipes you can go watch my video on four vegan wholesome snacks for you
To meal prep or subscribe below to my newsletter where you can get an ebook with all of the snacking recipes sent to your inbox thanks for watching