How to be vegetarian on a budget

Many people believe that a vegetarian diet is more expensive than a regular diet. This is, in fact, not true. You can be vegetarian AND healthy on a very limited budget. Here are some tips to help you to be vegetarian on a budget.

Fruits, veggies, herbs 

You will save a significant amount of money and be healthier if you eat local and seasonal food. Cut out the 'middleperson' by supporting your neighbourhood farmers' markets and home industries, or try creating your own little veggie patch

Grow your own herbs for a cheap way to flavour your meals. Parsley, thyme, marjoram and basil are easy ones to start with – especially good with Mediterranean food.

Save waste by cooking just what you need, or make enough to freeze for another day's meal. Freeze all edible scraps and leftovers for future soups and stocks. If you don't eat your potato and sweet potato skins, freeze them, or bake with spices until dry and crisp for a low fat, cheap snack.

Consider a worm farm and a compost heap. You’ll save on fertilisers as well as help to minimise pressure on the landfill site.

Legumes

Dried pulses, such as varieties of beans, lentils, peas, etc. can be bought in bulk. This makes these high quality proteins more economical when prepared from scratch in your own kitchen than when bought in a can.

A 500gm packet of beans (around R15) will easily feed a family of six - whilst meat will cost you at least five times that much.

High protein pulses are delicious for soups, stews, curries, bobotie, or Thai dishes. Try mixing a number of beans together for a fabulous salad, drizzled with your own home-made salad dressing:

Sprouts


Pulses and seeds make great sprouts and are a cheap source of nutritious greens. Sprouts can be made in your own kitchen and are an essential ingredient for salads.

Whole grains

Brown long grain or short grain rice is cheap and a good source of carbohydrates. For a treat - try brown basmati. Although more expensive than other brown rice it's still a great stand-by for being vegetarian on a budget. Make sure that any other grains you eat are whole grains. Grains or pulses in bulk are always cheaper and can be shared with friends or family.

Salad dressing

Make your own salad dressing from pure ingredients, or flavour your food with a simple olive oil, chopped garlic and parsley dressing – delicious!

Nuts and seeds

Nuts are not cheap, but they are a fabulous source of proteins, fats and minerals for vegetarians on a budget.  Be sure to only eat raw and unsalted nuts, and never more than what you can fit in a closed fist every day. All nuts are nutritious but almonds and walnuts are the best.

Further savings for vegetarians on a budget

Saving on doctors’ bills: The vegetarian diet may reduce the risk of suffering from cardiovascular disease, cancer, sclerosis, obesity, and may slow down the aging process. According to some scientists, the human digestive system is designed for cereals, vegetables, and fruits, rather than for the flesh of animals.

Save on cookbooks: Check out your local flea markets or second-hand shops for vegetarian cookbooks, or find them in your local library.

Save the environment: The cost to the environment of producing meat is many times more expensive than the cost of growing vegetarian food, and contributes massively to climate change.

Save your conscience: By embracing vegetarianism you will be making a stand against the widespread and inhumane production and slaughter of animals for food.

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