You're at school, so it goes without saying that you're on a budget. But that doesn't mean you want to forgo healthy vegan meals you can whip up yourself at home, right? After all, students can't afford to get take away meals five days a week! No worries -- we've got you covered with some fast, cheap meals you can make in 30 minutes or less.
1) Curried Chick Peas: This can be a main meal or a side dish, and it's fast and super simple to make. Drain two cans (15 oz. each) of chick peas, and finely chop one onion. Wash and chop some cilantro and garlic, and get out the olive oil. Open a can of tomato sauce, and then:
* fry the onion and chopped garlic on medium for 2-3 minutes;
* add the chick peas and tomato sauce; let simmer, while stirring, for about 20 minutes;
* add some curry powder to the pot, as hot or mild as you like.
When it's ready, put two large scoops in a pita pocket sprinkle with cilantro. Voila! Dinner is served! If you're gluten adverse, skip the pita and serve in bowls.
2) African Peanut Stew: This is a quick-to-prepare meal that will impress a guest, or you can make a big batch and eat it yourself for several days. Turn up the spice by adding more garlic and ginger, or tame it by adding less -- it's your call.
Here's what you need:
-- Olive oil, 4 cloves of garlic, fresh ginger, 1 sweet potato, 1 onion, 1/4 cup finely chopped red pepper, 6 cups of veggie broth, half a cup all-natural peanut butter and two cups of chopped greens, like collard greens, spring mix or spinach -- whatever one you like best. For garnish, you need a cup of cooked brown rice, chopped peanuts and cilantro.
Here's what you do:
* Saute the onion, minced garlic and a tablespoon of grated ginger, 2-3 minutes;
* Chop the sweet potato into 1/2 inch cubes;
* Add the sweet potato cubes and tomato paste to the pot;
* Stir in broth;
* Stir in peanut butter until blended;
* Turn up heat until the stew boils, then turn it right down to simmer for 20 minutes, until sweet potato cubes are very soft;
* Stir in greens;
* Mash the cubes on side of pot to thicken the stew;
* Add a dash of salt and pepper, if needed.
Serve in big bowls and garnish with rice, cilantro and peanuts. Delicious!
3) Humus and Fresh Veggies: Humus is cheap to buy, it's true, but it's even cheaper to make. Served with chopped fresh vegetables like carrots and broccoli and you've got an amazing snack to munch on while studying or binging on Netflix if you're taking a break. Making your own lets you go as garlicky or as plain as you like.
What You Need:
* 1 & 1/2 cups of chick peas;
* 1/4 cup of tahini paste;
* 1 garlic clove, mashed;
* 1/4 cup fresh lemon juice;
* 2-3 tbsps. olive oil;
* 2-3 tbsp. water;
1/2 tsp. cumin.
What You Do:
Blend lemon juice and tahini paste in blender or food processor. Add garlic, cumin and chick peas. Blend well for 2-3 minutes. Add olive oil, and water, if needed, to thin.
Blend until smooth, then put in bowl to chill in fridge for 2-3 hours.
A terrific, healthy snack, and it costs mere pennies per serving to make. Serve with mini carrots, chopped broccoli, or any other crispy veggie.
You're a busy student, but you're also well aware that eating vegan -- just like vegan fashion -- is a must. It's healthy, better for the planet, and can be easy on the pocketbook if you don't eat out all the time. Try these recipes -- even novice cooks can master them.