Whether you are a ‘gym bro’ trying to up your protein whilst actually consuming some fibre, a vegetarian trying to beat the ‘protein-deficiency’ accusations or just want some meal inspiration, I am here to help. These foods are high-protein, micronutrient dense, and most importantly, cheap.
When I started being vegetarian at home, many of my meals were the same as my parents’ but with fake meat substituted in. This was a decision for convenience, and something I still do to this day. However, coming to university meant many of these meals were much too expensive. Recently, I’ve been trying to ditch many of the ‘easy’ substitutes and move towards a whole foods diet. Don’t get me wrong, I love vegetarian meats (especially Richmond sausages) but it’s nice to get more bang for your buck.
Red lentils
My number one substitute is red lentils. These take more time to prepare and use, but they are filling and soak up all the flavours you give to them. They are also super cheap, with £2 for 1kg containing around 20 portions! Lentils can be used in traditional dishes, for example, Masoor Dal is the most common dish made with red lentils. However, they are also very adaptable. My favourite dish is lentil bolognese. It is great for freezer meals as it quickly defrosts and improves in flavour over time.
Tofu
Another very popular substitute is tofu and there are a number of types. Extra firm tofu, typical brands such as Tofoo, is great for crisping up, but its density makes it difficult to marinate. So, I use this for dryer dishes like stir fries. My favourite way to cook it is to crumble it up with cornflour and fry in some oil or just season and stick in the airfryer.
Silken tofu is great to cut up and chuck in. I love Korean Jjigae (stew) because it’s so simple and packed full of flavour. The tofu soaks up the flavour and it can be on the table in 20 minutes. Silken tofu is also great for a protein ‘chocolate mousse’ or a creamy sauce. Silken tofu is delicious, Asian supermarkets tend to stock this and have bigger portions for a better price than your local supermarket.
Beans
Beans get a bad rap but they should be your best friend. Beans are great sources of protein and fibre whilst saving money. Black beans are a great way of bulking out a chilli, I use a 2-1 ratio of beans to ‘meat’ and it saves a lot of money. I also love beans on their own! The trick is to make sure they are well-seasoned or to use a strong paste and to simmer them for bit. I love using butter beans in a tomato sauce, which is cooked similarly to a shakshuka. Another way is to pop them in the air fryer or oven to make them crispy! I recommend being generous with the oil to get a good crisp on them. Below are pictures of my chipotle beans and crispy beans with sweet potato on hummus! For 50p, they are cost effective and fantastic for bulking out your meals, making your more expensive ingredients last. I do think beans deserve their own moment though!
Peas
Another favourite is peas. Everyone has that random bag in their freezer that they may or may not have had since first year. As an official pea hater, I can promise this is miles better than just boiling them. I love blending them (just mash them up if you don’t have a blender) with some lemon, garlic, salt and pepper to make a cheap and delicious pea pesto. This is great in pasta or on toast. I make a large portion then freeze the remainders in ziplock bags. You don’t even need to defrost it, I just mix mine into my drained pasta. A bag of peas is only 93p and provides you with both a speedy and delicious meal! This recipe is a little more complex but it’s a good basis.
Chickpeas
Finally, I couldn’t write this article without mentioning the trusty favourite, chickpeas. You can use any of the methods in this list from airfrying to simmering in a stew; they are fantastic. If you have some extra time on your hands and are ready to take the necessary safety precautions, falafel is an easy dish to whip up pretty cheaply (and it’ll taste much better than the dry supermarket ones). Hummus is also super easy to make at home and super customisable, I love using this recipe as a base!
