Thrifty and

Tasty

" 30 healthy delicious meals for a plant based diet

cookbook. The low budget friendly Vegan recipes"

By Hannah James
 Copyright© 2023 by Hannah James
All Rights Reserved.
This book is copyright protected and only for personal use. You
cannot amend, distribute, sell, use, quote or paraphrase any part of
the content within this book, without the consent of the author or
publisher.
Under no circumstances will any blame or legal responsibility be held
against the publisher, or author, for any damages, reparation, or
monetary loss due to the information contained within this book.
 Table of content
INTRODUCTION 4
30 DELICIOUS BUDGET FRIENDLY VEGAN RECIPES 5
1. Chickpea Salad Wraps 5
2. Lentil Curry 6
3. Sweet Potato and Black Bean Tacos 6
4. Quinoa and Vegetable Stir-Fry 7
5. Black Bean Burger 8
6. Chickpea and Vegetable Curry 8
7. Pasta with Tomato and Basil Sauce 9
8. Roasted Vegetable Wrap 9
9. Cauliflower Fried Rice 10
10. Baked Falafel 10
11. Spinach and Mushroom Quesadillas 11
12. Vegan Chili 12
13. Vegan Pad Thai 12
14. Vegan Lentil Sloppy Joes 13
15. Vegan Coconut Curry 14
16. Vegan Stuffed Bell Peppers 14
17. Vegan Mushroom Risotto 15
18. Vegan Lentil Tacos 16
19. Vegan Chickpea Salad 16
20. Vegan Caprese Salad 17
21. Vegan Quinoa Stir-Fry 17
22. Vegan Sweet Potato Curry 18
23. Vegan Lentil Curry 19
24. Vegan Chickpea Curry 19
25. Vegan Tomato and Basil Pasta 20
26. Vegan Black Bean Quesadillas 20
27. Vegan Lentil Soup 21
28. Vegan Broccoli Stir-Fry 22
29. Vegan Zucchini Noodles with Pesto 22
30. Vegan Avocado Toast 23
CONCLUSION 23
 INTRODUCTION

Few years back I set out on a revolutionary journey that forever altered
the way I saw food, even though health and budget-consciousness
frequently clash in this world. As I embraced a vegan lifestyle, I
discovered the myriad benefits that came with nourishing my body with
wholesome plant-based meals.
Not only did I witness a remarkable improvement in my well-being, but
I also found immense joy in exploring the delicious world of vegan
cuisine. It was a revelation that tasty, satisfying meals could be created
without breaking the bank or spending hours in the kitchen.

Inspired by my own transformation, I decided to compile a collection of

recipes that would empower others to enjoy the same benefits of thrifty
and tasty vegan cooking. This book is a celebration of budget-friendly
culinary creativity, where quick and easy recipes harmonize with
exceptional flavor and nutritional value.
In this book you will embark on a culinary journey that combines the art
of thrift with culinary pleasures. Each recipe has been carefully curated
to prove that eating healthy and delicious vegan meals doesn't have to
drain your wallet or consume your precious time. With accessible
ingredients and straightforward instructions, these recipes are designed
to fit seamlessly into your busy lifestyle.

Welcome to 'Thrifty and Tasty: The Budget-Friendly Guide to

Delicious Vegan Cooking,' a compass that will guide you towards a
healthier, more sustainable, and delectably fulfilling way of eating."
 30 DELICIOUS BUDGET FRIENDLY
VEGAN RECIPES
1. Chickpea Salad Wraps
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 2 tablespoons vegan mayonnaise
- 1 tablespoon lemon juice
- 1/4 cup diced red onion
- 1/4 cup diced celery
- Salt and pepper to taste
- Wraps or lettuce leaves for serving
Servings: 2
Preparation Time: 15 minutes
Preparation Method:
1. In a bowl, mash the chickpeas with a fork.
2. Add vegan mayonnaise, lemon juice, red onion, celery, salt, and pepper. Mix well.
3. Spoon the chickpea salad onto wraps or lettuce leaves and roll them up. Serve.

2. Lentil Curry
Ingredients:
- 1 cup dried lentils
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 can diced tomatoes
- 1 can coconut milk
- Salt and pepper to taste
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Cook lentils according to package instructions.
2. In a separate pan, sauté onions and garlic until translucent.
3. Add curry powder and cook for another minute.
 4. Stir in diced tomatoes and coconut milk.
5. Add cooked lentils and simmer for 10 minutes.
6. Season with salt and pepper. Serve with rice or naan bread.

3. Sweet Potato and Black Bean Tacos

Ingredients:
- 2 small sweet potatoes, peeled and diced
- 1 can black beans, drained and rinsed
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
- Taco shells or tortillas
- Toppings of your choice (e.g., avocado, salsa, lettuce)
Servings: 2
Preparation Time: 25 minutes
Preparation Method:
1. Steam or boil sweet potatoes until tender.
2. In a pan, heat black beans and season with chili powder, cumin, salt, and pepper.
3. Mash the cooked sweet potatoes and add them to the beans. Mix well.
4. Warm taco shells or tortillas according to package instructions.
5. Fill them with the sweet potato and black bean mixture.
6. Add your favorite toppings. Serve and enjoy!

4. Quinoa and Vegetable Stir-Fry

Ingredients:
- 1 cup quinoa
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 cup mixed vegetables (e.g., carrots, bell peppers, broccoli)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Salt and pepper to taste
 Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Cook quinoa according to package instructions.
2. Heat oil in a large pan or wok.
3. Sauté onions and garlic until fragrant.
4. Add mixed vegetables and stir-fry until tender-crisp.
5. Stir in cooked quinoa, soy sauce, sesame oil, salt, and pepper.
6. Cook for a few more minutes until well combined. Serve hot.

5. Black Bean Burger

Ingredients:
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 2 cloves of garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- Burger buns and toppings of your choice
Servings: 2
Preparation Time: 25 minutes
Preparation Method:
1. Mash black beans in a bowl.
2. Add breadcrumbs, onion, bell pepper, garlic, cumin, salt, and pepper.
3. Mix until well combined.
4. Form the mixture into patties and cook on a greased pan or grill for about 5 minutes
on each side.
5. Toast burger buns and assemble with your preferred toppings. Enjoy!

6. Chickpea and Vegetable Curry

Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 onion, chopped
 - 2 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- 1 cup mixed vegetables (e.g., cauliflower, peas, carrots)
- Salt and pepper to taste
- Cooked rice for serving
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a pan, sauté onions and garlic until softened.
2. Add curry powder and cook for another minute.
3. Stir in chickpeas, coconut milk, and mixed vegetables.
4. Simmer for about 15 minutes or until the vegetables are cooked to your liking.
5. Season with salt and pepper.
6. Serve over cooked rice.

7. Pasta with Tomato and Basil Sauce

Ingredients:
- 6 ounces pasta of your choice
- 2 tablespoons olive oil
- 2 cloves of garlic, minced
- 1 can diced tomatoes
- Handful of fresh basil leaves, chopped
- Salt and pepper to taste
Servings: 2
Preparation Time: 20 minutes
Preparation Method:
1. Cook pasta according to package instructions.
2. In a pan, heat olive oil and sauté garlic until fragrant.
3. Add diced tomatoes and cook for a few minutes until heated through.
4. Stir in fresh basil, salt, and pepper.
5. Toss the cooked pasta with the tomato and basil sauce.
6. Serve hot and garnish with additional basil leaves if desired.
8. Roasted Vegetable Wrap
Ingredients:
- Assorted vegetables of your choice (e.g., zucchini, bell peppers, eggplant)
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (e.g., thyme, rosemary, oregano)
- Salt and pepper to taste
- Wraps or tortillas
- Hummus or vegan spread
Servings: 2
Preparation Time: 25 minutes
Preparation Method:
1. Preheat the oven to 400°F (200°C).
2. Slice the vegetables into strips or bite-sized pieces.
3. Toss them in olive oil, dried herbs, salt, and pepper.
4. Spread the vegetables on a baking sheet and roast for about 15-20 minutes or until
tender.
5. Warm wraps or tortillas.
6. Spread a layer of hummus or vegan spread onto each wrap, then add the roasted
vegetables.
7. Roll up the wraps and serve.

9. Cauliflower Fried Rice

Ingredients:
- 2 cups cauliflower rice (store-bought or homemade)
- 1 tablespoon oil
- 1/2 cup diced carrots
- 1/2 cup frozen peas
- 2 cloves of garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Salt and pepper to taste
Servings: 2
Preparation Time: 25 minutes
Preparation Method:
1. Heat oil in a large pan or wok.
 2. Add carrots, peas, and garlic. Stir-fry for a few minutes until the vegetables are
tender.
3. Add cauliflower rice to the pan and cook for 5-7 minutes until heated through.
4. Stir in soy sauce, sesame oil, salt, and pepper.
5. Cook for an additional minute. Serve hot.

10. Baked Falafel

Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup chopped parsley
- 1/4 cup chopped cilantro
- 1/4 cup diced onion
- 2 cloves of garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- Salt and pepper to taste
- Pita bread and toppings of your choice
Servings: 2
Preparation Time: 25 minutes
Preparation Method:
1. Preheat the oven to 375°F (190°C).
2. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin,
coriander, salt, and pepper. Pulse until well combined but still slightly chunky.
3. Form the mixture into small patties or balls.
4. Place them on a baking sheet lined with parchment paper.
5. Bake for 20 minutes, flipping halfway through, until golden brown.
6. Serve the baked falafel in pita bread with your preferred toppings.

11. Spinach and Mushroom Quesadillas

Ingredients:
- 4 small tortillas
- 1 cup fresh spinach leaves
- 1 cup sliced mushrooms
- 1/2 cup vegan cheese shreds
- 1 tablespoon oil
- Salt and pepper to taste
 Servings: 2
Preparation Time: 20 minutes
Preparation Method:
1. In a pan, heat oil over medium heat.
2. Sauté spinach and mushrooms until wilted and tender. Season with salt and pepper.
3. Place a tortilla in the pan and sprinkle half of it with vegan cheese.
4. Add half of the spinach and mushroom mixture on top of the cheese.
5. Fold the tortilla in half and press down gently.
6. Cook for a few minutes on each side until the cheese is melted and the tortilla is
crispy.
7. Repeat with the remaining ingredients. Serve warm.

12. Vegan Chili

Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, diced
- 1 can diced tomatoes
- 1 can kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a large pot, heat oil over medium heat.
2. Sauté onions, garlic, and bell pepper until softened.
3. Add diced tomatoes, kidney beans, black beans, chili powder, cumin, salt, and
pepper.
4. Stir well and simmer for 20 minutes, allowing the flavors to meld together.
5. Adjust seasoning if needed. Serve hot with rice or cornbread.
13. Vegan Pad Thai
Ingredients:
- 6 ounces rice noodles
- 2 tablespoons oil
- 2 cloves of garlic, minced
- 1/2 cup sliced tofu
- 1/4 cup chopped peanuts
- 2 tablespoons soy sauce
- 2 tablespoons lime juice
- 2 tablespoons brown sugar
- 1/4 cup chopped green onions
- Bean sprouts and lime wedges for garnish
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Cook rice noodles according to package instructions. Drain and set aside.
2. In a pan, heat oil over medium heat.
3. Add garlic and tofu. Sauté until tofu is golden brown.
4. In a small bowl, whisk together soy sauce, lime juice, and brown sugar until well
combined.
5. Push tofu to one side of the pan and pour the sauce mixture into the other side.
6. Add cooked rice noodles and peanuts to the pan. Toss everything together until
well coated.
7. Cook for a few more minutes until heated through.
8. Remove from heat and garnish with chopped green onions, bean sprouts, and lime
wedges. Serve hot.

14. Vegan Lentil Sloppy Joes

Ingredients:
- 1 cup dried lentils
- 1 tablespoon oil
- 1 onion, chopped
- 1 bell pepper, diced
- 2 cloves of garlic, minced
- 1 can tomato sauce
- 2 tablespoons tomato paste
 - 1 tablespoon brown sugar
- 1 tablespoon Worcestershire sauce (vegan if preferred)
- 1 teaspoon chili powder
- Salt and pepper to taste
- Hamburger buns or bread rolls
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Cook lentils according to package instructions. Drain and set aside.
2. In a pan, heat oil over medium heat.
3. Sauté onions, bell pepper, and garlic until softened.
4. Add cooked lentils, tomato sauce, tomato paste, brown sugar, Worcestershire sauce,
chili powder, salt, and pepper.
5. Stir well and simmer for 10 minutes, allowing the flavors to meld together.
6. Adjust seasoning if needed. Serve the lentil mixture on hamburger buns or bread
rolls.

15. Vegan Coconut Curry

Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, sliced
- 1 cup chopped vegetables (e.g., carrots, peas, broccoli)
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
- Salt and pepper to taste
- Cooked rice for serving
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a pan, heat oil over medium heat.
2. Sauté onions, garlic, bell pepper, and chopped vegetables until tender.
3. Add coconut milk, curry powder, soy sauce, maple syrup, salt, and pepper.
4. Stir well and simmer for 10-15 minutes to allow the flavors to develop.
 5. Adjust seasoning if needed. Serve over cooked rice.

16. Vegan Stuffed Bell Peppers

Ingredients:
- 2 bell peppers
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 cup cooked rice
- 1 can diced tomatoes
- 1 can black beans, drained and rinsed
- 1 teaspoon cumin
- Salt and pepper to taste
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a pan, heat oil over medium heat.
4. Sauté onions and garlic until softened.
5. Add cooked rice, diced tomatoes, black beans, cumin, salt, and pepper.
6. Stir well and cook for a few minutes until heated through.
7. Stuff the bell peppers with the rice and bean mixture.
8. Place them in a baking dish and bake for 20-25 minutes or until the peppers are
tender.
9. Serve hot.

17. Vegan Mushroom Risotto

Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 cup sliced mushrooms
- 1/4 cup nutritional yeast (optional)
 - Salt and pepper to taste
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a large pan, heat oil over medium heat.
2. Sauté onions and garlic until softened.
3. Add Arborio rice and cook for a few minutes, stirring constantly.
4. Gradually add vegetable broth, one ladle at a time, stirring until the liquid is
absorbed before adding more.
5. Continue this process until the rice is cooked al dente and creamy (about 20
minutes).
6. In a separate pan, sauté mushrooms until tender.
7. Stir cooked mushrooms and nutritional yeast into the risotto.
8. Season with salt and pepper. Serve hot.

18. Vegan Lentil Tacos

Ingredients:
- 1 cup dried lentils
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Taco shells or tortillas
- Toppings of your choice (e.g., salsa, guacamole, shredded lettuce)
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Cook lentils according to package instructions. Drain and set aside.
2. In a pan, heat oil over medium heat.
3. Sauté onions and garlic until softened.
4. Add cooked lentils, chili powder, cumin, paprika, salt, and pepper.
5. Stir well and cook for a few minutes to allow the flavors to meld together.
6. Warm taco shells or tortillas.
7. Fill them with the lentil mixture and top with your preferred toppings.
19. Vegan Chickpea Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup diced cucumber
- 1/4 cup diced bell pepper
- 2 tablespoons diced red onion
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lettuce leaves for serving
Servings: 2
Preparation Time: 15 minutes
Preparation Method:
1. In a bowl, mash chickpeas slightly with a fork or potato masher.
2. Add cucumber, bell pepper, red onion, parsley, lemon juice, olive oil, salt, and
pepper.
3. Stir well to combine all the ingredients.
4. Serve the chickpea salad on lettuce leaves or use it as a filling for sandwiches.

20. Vegan Caprese Salad

Ingredients:
- 2 large tomatoes, sliced
- 1 package of vegan mozzarella cheese, sliced
- Fresh basil leaves
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
Servings: 2
Preparation Time: 10 minutes
Preparation Method:
1. Arrange tomato slices and mozzarella cheese slices on a plate, alternating them.
2. Place fresh basil leaves on top.
3. Drizzle balsamic vinegar and olive oil over the salad.
4. Season with salt and pepper. Serve as a refreshing appetizer or side dish.
21. Vegan Quinoa Stir-Fry
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 cup chopped mixed vegetables (e.g., carrots, broccoli, bell peppers)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Salt and pepper to taste
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. Rinse quinoa thoroughly and drain.
2. In a pot, bring vegetable broth to a boil. Add quinoa, reduce heat, and simmer for
15-20 minutes or until the liquid is absorbed and quinoa is tender.
3. In a separate pan, heat oil over medium heat.
4. Sauté onions and garlic until softened.
5. Add chopped vegetables and cook until tender-crisp.
6. Stir in cooked quinoa, soy sauce, sesame oil, salt, and pepper.
7. Cook for a few more minutes until heated through. Serve hot.

22. Vegan Sweet Potato Curry

Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 can coconut milk
- 2 medium sweet potatoes, peeled and diced
- Salt and pepper to taste
- Cooked rice for serving
 Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a pan, heat oil over medium heat.
2. Sauté onions and garlic until softened.
3. Add curry powder, cumin, and paprika. Stir well.
4. Pour in coconut milk and stir to combine.
5. Add diced sweet potatoes, salt, and pepper.
6. Simmer for 15-20 minutes or until the sweet potatoes are tender.
7. Adjust seasoning if needed. Serve over cooked rice.

23. Vegan Lentil Curry

Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 can diced tomatoes
- 1 cup dried red lentils
- 2 cups vegetable broth
- Salt and pepper to taste
- Cooked rice for serving
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a large pot, heat oil over medium heat.
2. Sauté onions and garlic until softened.
3. Add curry powder and cumin. Stir well.
4. Pour in diced tomatoes, dried lentils, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are
tender.
6. Season with salt and pepper. Serve over cooked rice.
24. Vegan Chickpea Curry
Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 can diced tomatoes
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- Salt and pepper to taste
- Cooked rice for serving
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a pan, heat oil over medium heat.
2. Sauté onions and garlic until softened.
3. Add curry powder and cumin. Stir well.
4. Pour in diced tomatoes, chickpeas, and coconut milk.
5. Simmer for 15-20 minutes, allowing the flavors to meld together.
6. Season with salt and pepper. Serve over cooked rice.

25. Vegan Tomato and Basil Pasta

Ingredients:
- 6 ounces pasta of your choice
- 1 tablespoon oil
- 2 cloves of garlic, minced
- 1 can diced tomatoes
- 1/4 cup chopped fresh basil
- Salt and pepper to taste
Servings: 2
Preparation Time: 20 minutes
Preparation Method:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a pan, heat oil over medium heat.
3. Add minced garlic and sauté until fragrant.
 4. Pour in diced tomatoes, including the juice.
5. Simmer for 10 minutes to allow the flavors to develop.
6. Stir in chopped fresh basil, salt, and pepper.
7. Add the cooked pasta to the pan and toss everything together until well coated.
8. Serve hot.

26. Vegan Black Bean Quesadillas

Ingredients:
- 4 large tortillas
- 1 can black beans, drained and rinsed
- 1/2 cup corn kernels
- 1/4 cup diced red onion
- 1/4 cup chopped fresh cilantro
- 1 teaspoon cumin
- Salt and pepper to taste
- Vegan cheese, shredded (optional)
Servings: 2
Preparation Time: 20 minutes
Preparation Method:
1. In a bowl, mash black beans slightly with a fork or potato masher.
2. Add corn kernels, diced red onion, chopped cilantro, cumin, salt, and pepper. Mix
well.
3. Place a tortilla on a flat surface and spread the black bean mixture evenly on one
half.
4. If desired, sprinkle vegan cheese on top of the bean mixture.
5. Fold the other half of the tortilla over the filling, creating a half-moon shape.
6. Repeat with the remaining tortillas and filling.
7. Heat a non-stick pan over medium heat.
8. Cook the quesadillas for 2-3 minutes on each side or until golden brown and crispy.
9. Slice into wedges and serve hot.

27. Vegan Lentil Soup

Ingredients:
- 1 tablespoon oil
- 1 onion, chopped
- 2 cloves of garlic, minced
 - 1 carrot, diced
- 1 celery stalk, diced
- 1 cup dried red lentils
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
Servings: 2
Preparation Time: 30 minutes
Preparation Method:
1. In a large pot, heat oil over medium heat.
2. Sauté onions, garlic, carrot, and celery until softened.
3. Add dried lentils, vegetable broth, cumin, paprika, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are
tender.
5. Adjust seasoning if needed. Serve hot.

28. Vegan Broccoli Stir-Fry

Ingredients:
- 1 tablespoon oil
- 2 cloves of garlic, minced
- 1 head of broccoli, cut into florets
- 1/2 cup sliced mushrooms
- 1/2 cup sliced bell peppers
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Cooked rice or noodles for serving
Servings: 2
Preparation Time: 20 minutes
Preparation Method:
1. In a pan, heat oil over medium heat.
2. Add minced garlic and sauté until fragrant.
3. Add broccoli florets, sliced mushrooms, and sliced bell peppers.
4. Stir-fry for 5-7 minutes or until the vegetables are tender-crisp.
5. In a small bowl, whisk together soy sauce, maple syrup, sesame oil, salt, and pepper.
 6. Pour the sauce over the vegetales and stir well to coat.
7. Continue to cook for a few more minutes until the sauce thickens slightly.
8. Serve the stir-fried vegetables over cooked rice or noodles.

29. Vegan Zucchini Noodles with Pesto

Ingredients:
- 2 medium zucchinis, spiralized or julienned
- 1/4 cup vegan pesto (store-bought or homemade)
- Cherry tomatoes, halved
- Pine nuts (optional)
- Fresh basil leaves for garnish
Servings: 2
Preparation Time: 15 minutes
Preparation Method:
1. Spiralizer or julienne the zucchinis to create noodle-like strands.
2. In a large bowl, toss the zucchini noodles with vegan pesto until well coated.
3. Add cherry tomatoes and pine nuts, if desired, and gently toss again.
4. Garnish with fresh basil leaves. Serve raw or lightly sautéed.

30. Vegan Avocado Toast

Ingredients:
- 2 slices of bread (whole wheat or gluten-free)
- 1 ripe avocado
- Lemon juice
- Salt and pepper to taste
- Optional toppings: sliced tomatoes, sprouts, red pepper flakes, etc.
Servings: 2
Preparation Time: 10 minutes
Preparation Method:
1. Toast the bread slices to your desired level of crispness.
2. Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl.
3. Mash the avocado with a fork until smooth but still slightly chunky.
4. Add a squeeze of lemon juice, salt, and pepper to taste. Mix well.
5. Spread the avocado mixture onto the toasted bread slices.
6. Add your preferred toppings, such as sliced tomatoes, sprouts, or red pepper flakes.
7. Serve immediately
 CONCLUSION
In conclusion, this budget-friendly vegan recipes cookbook is not just about saving
money, but also about embracing a healthier and more sustainable lifestyle. By
incorporating plant-based meals into your diet, you are not only nourishing your body
with wholesome ingredients, but also contributing to a more environmentally friendly
world.

Throughout this cookbook, we have explored a diverse range of delicious vegan recipes
that are easy to prepare, budget-friendly, and packed with flavor. From hearty soups and
comforting stews to vibrant salads and satisfying mains, these recipes prove that eating
vegan on a budget doesn't mean compromising on taste or quality.

By adopting a thrifty and tasty approach to your meals, you will discover the endless
possibilities that exist within plant-based cooking. Not only will you be amazed by the
variety of flavors and textures, but you will also witness the positive impact it can have
on your health and well-being.

The recipes provided in this cookbook are not only quick and easy to make, but they also
utilize affordable and accessible ingredients. They are designed to empower beginners in
the kitchen and inspire seasoned cooks to experiment with new flavors and techniques.

Remember, being thrifty doesn't mean sacrificing taste or nutrition. It's about making
mindful choices, embracing creativity, and maximizing the potential of every ingredient.
Whether you're a student on a tight budget, a busy professional seeking quick and healthy
meals, or simply someone who wants to explore the benefits of vegan cuisine, this
cookbook is your go-to resource.

So, grab your apron, sharpen your knives, and embark on a culinary journey that is both
budget-friendly and satisfying. With the recipes in this cookbook, you can nourish your
body, tantalize your taste buds, and make a positive impact on your health, the
environment, and your wallet.

Let the power of thrifty and tasty vegan cooking guide you towards a brighter and more
sustainable future. Enjoy the journey, and may your kitchen be filled with the aroma of
affordable and delectable plant-based creations.