Eating more plant-based meals can be easier on your wallet than you might think—no matter where you live! Let’s explore how you can eat plant-based on a budget, with inspiration and practical tips from around the world.
Affordable Plant-Based Staples Worldwide
- India: Lentils, chickpeas, rice, and vegetable curries are everyday staples.
- Mexico: Beans, corn tortillas, rice, and salsas make up many traditional meals.
- Middle East: Hummus, falafel, lentil soup, and bulgur are filling and inexpensive.
- Africa: Beans, yams, rice, and vegetable stews are common and affordable.
- Asia: Tofu, rice, and stir-fried veggies are easy to find and budget-friendly.
- Europe & North America: Oats, potatoes, pasta, legumes, and vegetable soups or stews are classic, low-cost options.
Tips and Tricks for Affordable Plant-Based Eating—Wherever You Are
- Shop Local and Seasonal: Local produce is almost always cheaper and fresher. For example, sukuma wiki (collard greens) is a staple in Kenya, while black beans are a go-to in Brazil.
- Buy in Bulk: Stock up on grains, beans, and lentils. These staples are inexpensive and last a long time, making them a smart buy in any country.
- Cook Traditional Dishes: Many cultures have naturally plant-based, budget-friendly recipes.
- Limit Processed Foods: While plant-based meat substitutes are becoming more affordable in some places, whole foods like beans, grains, and vegetables are almost always the best value.
- Reduce Food Waste: Use vegetable scraps to make broth and get creative with leftovers. There are many thrifty ways to stretch meals and minimize waste.
Plant-based eating can be affordable and satisfying no matter where you are. Explore your local markets, try global recipes, and enjoy the variety and savings that come with eating more plants!
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