A vegetarian diet usually is considered healthier than a diet filled with meats and dairy products. However, people often think that cooking vegetarian is expensive. Although some vegetarian foods, especially prepackaged convenience foods such as veggie burgers and tempeh, can be costly, there are ways to maintain a vegetarian diet without spending a lot of money on groceries.
Beans
Beans provide inexpensive vegetarian entrees, according to Carole Raymond, author of "Student's Vegetarian Cookbook." They are loaded with protein, which provides energy, and dietary fiber, which helps you feel full more quickly. Buy bags of dried beans for less than $2 each and soak them overnight for faster cooking. Beans can be used in vegetarian chili, casserole, Indian dishes and stews.
Rice
Like beans, dried rice is inexpensive--you can buy a one-pound bag of brown rice for under $3, as of August 2010. Rice can be used for stir-fry dishes, casseroles, soups and other meals, according to Raymond. You can also freeze leftover cooked rice, thaw it and make vegetable fried rice by frying the thawed rice, leftover vegetables and two to three tablespoons of soy sauce in a tablespoon of olive oil.
Soups and Stews
You can make large quantities of vegetarian foods and refrigerate or freeze them for later use. Vegetarian soups and stews can be made from inexpensive ingredients such as chickpeas, kidney beans, lentils and rice. Simmer leftover vegetables in water for two to three hours to make your own vegetable broth for stews and soups.
Pasta
Pasta can be the basis for a variety of inexpensive vegetarian meals, such as spaghetti and baked ziti, according to Robin Robertson, author of "Vegan on the Cheap." A package of spaghetti or other pasta noodles can cost less than $2. Stew tomatoes from your garden and add dried herbs and spices such as basil, sage, rosemary and ground cayenne pepper to create a flavorful sauce for your pasta dishes. Add vegetables such as zucchini, corn and carrots to make a more filling meal that is packed with vitamins and nutrients.
References
- "Student's Vegetarian Cookbook"; Carole Raymond; 2003
- "Vegan on the Cheap"; Robin Robertson; 2010
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