Vegetarian cuisine is much more than boiled vegetables and sad salads! If you think eating vegetarian is expensive or requires impossible-to-find ingredients, get ready to be pleasantly surprised. In this article, I propose 30 simple and affordable vegetarian recipes for you to enjoy without breaking the bank. Whether it’s for breakfast, lunch, or even snacks, you’ll find ideas for every moment of the day. Ready to explore the world of vegetarian flavors?
Vegetarian Breakfast Recipes
Seasonal Fruit Smoothie Bowl
A s smoothie bowl is quick, fresh, and full of vitamins! For this recipe, choose seasonal fruits (cheaper and tastier), like apples in autumn or strawberries in spring.
Ingredients:
- 1 ripe banana
- 1 handful of red fruits (fresh or frozen)
- 1 plain plant-based yogurt
- 1 tablespoon of rolled oats
Preparation:
- Blend all ingredients until you achieve a smooth texture.
- Pour into a bowl and add toppings: a few almonds, chia seeds, or slices of kiwi for a pop of color.
A smoothie bowl is the perfect solution for a rushed morning while still being indulgent. Plus, it’s full of nutrients to kick-start your day!
Banana Oat Pancakes
These pancakes are simple, sugar-free, and you only need two main ingredients: banana and oats.
Ingredients:
- 1 ripe banana
- 2 tablespoons of rolled oats
- A little plant-based milk (optional)
Preparation:
- Mash the banana in a bowl, add the rolled oats and mix well.
- If the batter is too thick, add a little plant-based milk to adjust.
- Cook in a non-stick skillet until the pancakes are golden.
Tip: Add a spoonful of peanut butter for a protein boost!
Quick Vegetarian Lunches
Quinoa Salad with Grilled Vegetables
Craving freshness? This quinoa salad is light yet filling, perfect for a quick lunch.
Ingredients:
- 100 g of quinoa
- 1 red bell pepper
- 1 zucchini
- 1 red onion
- A little olive oil
Preparation:
- Cook the quinoa according to the package instructions.
- Chop the vegetables into pieces, mix with a little oil, and grill them in the oven or in a pan.
- Mix everything with the quinoa, and season to your taste.
Tip: Add sesame seeds for a crunchy touch!
Black Bean and Avocado Wraps
These wraps are perfect for a light lunch, and black beans are an excellent source of plant-based protein.
Ingredients:
- 1 tortilla
- 1 avocado
- 100 g of black beans (canned, rinsed and drained)
- A few lettuce leaves
- A spoonful of salsa sauce
Preparation:
- Mash the avocado to make a puree.
- Spread it on the tortilla, add the black beans, lettuce, and salsa sauce.
- Roll it up and it’s ready!
Bonus Idea: For a little spice, add a few slices of jalapeños.
Delicious Vegetarian Dinners
Red Lentil Curry
Nothing like a good curry for a comforting dinner. Red lentils are not only economical but also super quick to cook.
Ingredients:
- 200 g of red lentils
- 1 can of coconut milk
- 1 onion
- 1 clove of garlic
- 1 tablespoon of curry powder
Preparation:
- In a pan, sauté the chopped onion and garlic.
- Add the lentils, coconut milk, and curry.
- Simmer for 20 minutes until the lentils are tender.
Tip: Serve with basmati rice for a complete and balanced plate.
Spinach and Ricotta Lasagna
Vegetarian lasagna is possible! And this spinach and ricotta version will surprise you with its lightness and flavor.
Ingredients:
- 500 g of fresh or frozen spinach
- 250 g of ricotta
- 1 can of tomato sauce
- Lasagna sheets
Preparation:
- Sauté the spinach until it’s wilted.
- Mix the spinach with the ricotta.
- In a baking dish, alternate layers of lasagna sheets, tomato sauce, and the spinach-ricotta mixture.
- Bake for 30 minutes.
Tip: Add a little grated cheese for an even more indulgent gratin.
Vegetarian Snacks and Sides
Homemade Hummus
Hummus is the recipe to have in your repertoire! Simple, economical, and perfect for dipping vegetables or spreading on toast.
Ingredients:
- 1 can of chickpeas (400 g)
- 2 tablespoons of tahini
- 1 clove of garlic
- Juice of half a lemon
Preparation:
- Blend all ingredients until you achieve a creamy consistency.
- Adjust the seasoning with salt and a drizzle of olive oil.
Variations:
- Beetroot hummus: add a piece of beetroot for a nice pink color.
- Bell pepper hummus: add a grilled bell pepper for a sweet flavor.
Oven-Baked Falafels
Falafels are delicious and rich in protein. Baked in the oven, they are lighter yet just as crispy.
Ingredients:
- 1 can of chickpeas
- 1 onion
- 2 cloves of garlic
- 1 teaspoon of ground cumin
Preparation:
- Blend all the ingredients to form a dough.
- Shape into small balls and place them on a baking tray.
- Bake at 200°C for 20 minutes, flipping halfway through cooking.
Summary table of recipes by cost and preparation time:
| Recipe | Estimated Cost (€) | Preparation Time |
|---|---|---|
| Smoothie bowl | 2 | 5 min |
| Banana oat pancakes | 1 | 10 min |
| Quinoa salad | 3 | 15 min |
| Black bean wraps | 2 | 10 min |
| Red lentil curry | 3 | 20 min |
| Spinach ricotta lasagna | 5 | 30 min |
| Homemade hummus | 1 | 5 min |
| Oven-baked falafels | 3 | 20 min |
These recipes are ideal for exploring vegetarian cooking without blowing your budget. With simple ingredients, you can create varied dishes, rich in flavors, and most importantly balanced. By adopting a few habits (like using seasonal vegetables and home cooking), you will discover that vegetarian food can be just as tasty as it is economical.
Don’t hesitate to share your creations on social media or dive into exploring bolder recipes. Enjoy your meal and get cooking!
