Do you think that eating plant-based is expensive? Some think so.

Recently, UK-based VoucherCodesPro published a study claiming that those consuming vegan diets face an inevitable financial disadvantage compared to omnivores. I have also received questions from peers asking if I find a plant-based eating pattern more expensive, as this seems to be their perception.

I beg to differ.

The majority of my diet is plant-based. From first-hand experience, I know I spend less on groceries now, compared to when I ate meat, about 7 year ago. Don’t believe me? Consider comparing the cost of plant-based proteins to animal proteins. Plant-based proteins that I  consume include tofu, edamame, lentils, chickpeas, black beans, white beans, etc. These proteins can usually be purchased for under $2-3 per serving. I don’t think you will be able to find animal protein than can be purchased for this little.

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I thought I would show you how to create a delicious, filling plant-based meal on a budget, which fits into this months Recipe Redux theme: Budget-Friendly Eats! Check out how I created this meal for $3 per serving!


Cost of Ingredients

Explore Cuisine Organic Edamame Spaghetti (8 oz) – $4.15

PC Blue Menu Extra Firm Tofu (350 g) – $1.99

Garlic Powder (1 tbsp) – $0.08

Onion Powder (1 tbsp)- $0.08

Olive oil (1 tbsp)- $0.15

1 Red Pepper & 1 Yellow Pepper – $2.99

Green Onion – $1.50

Pesto Sauce (1/2 cup) – $2.00

Total cost for recipe (makes 4 servings) – $12.93
Total cost per serving – $3.23


Edamame Pasta with Tofu & Veggies

  • Servings: 4
  • Difficulty: Easy
  • Print

A light, yet filling and protein-packed vegetarian meal.

Ingredients

  • 350 g PC Blue Menu extra firm tofu
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 2 tbsp olive oil
  • 1 red pepper
  • 1 yellow pepper
  • 2 green onions
  • 8 oz of Explore Cuisine organic edamame spaghetti
  • 1/2 cup pesto sauce
  • sesame seeds optional

Directions

  1. To press tofu, wrap tofu in an absorbent towel and place something heavy on top (I use a few cookbooks) for 5-15 minutes.
  2. While tofu is pressing, dice peppers and green onion with large knife.
  3. Once tofu is done pressing, cut into small cubes. Toss in bowl with olive oil, onion and garlic powder.
  4. Heat a large skillet over medium heat. Once heated, add coated tofu and fry until all sides are brown and firm.
  5. While tofu is frying, cook pasta according to directions on box.
  6. Once pasta is cooked and tofu is fried, toss with peppers and onion in a large bowl. Top with pesto sauce.

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