Is Vegan Food Expensive And Slow To Prepare? The Myth Of Vegan Cuisine

One of the main myths about veganism is the belief that vegan food is expensive and also slow to prepare.

The truth  is quite the opposite and even though you can go to the store and find some expensive vegan products,  in reality any dish can be made quickly and easily without losing its nutritional qualities and the need to spend any big amount of money.

Having the time, and with a few tips,  on a Saturday afternoon, you could actually prepare your weekly menu thanks to the versatility of the Vegan Cuisine

Your Weekly Menu

Provided that you have in your kitchen a good selection of legumes, cereals, nuts and oils all you will need to buy  for the week will be the fresh products taking into account which ones are in season.

Obviously you will want to preserve the food prepared in the best possible way so we will need a fridge, a freezer and airtight containers, all things that every house already has.

Keep all the ingredients and utensils you are going to use handy. We will need a large pot, where we are going to cook  large amount of food at the same time.

In the big pot we can prepare at once a broth, one or two types of legume, a vegetable cream and  some seitan. We will also need two or three cotton nets.

So once we are organized, to optimize the time, we can have several dishes cooking at the same time, in addition to the oven.

While the broth is cooking, we can prepare the pizza dough, and while we are waiting for the dough to be ready, we  can  prepare another dish.

Fruits and salads will always be present in a vegan kitchen so I am not going to mention it here but I presume you will buy it on a daily or weekly basis.

The food you can prepare on a Saturday afternoon

Broths and creams, legumes and seitan

We can cook  a large amount of vegetables and legumes in the big pot we mentioned before, and we can do it at the same time., by using hairnets, we can separate the different ingredients.

We can also bake seitan balls at the same time. Once everything is cooked , we gonna separate it and we will have:

  • Broth: Separate the vegetables from the liquid and let it cool. Put it in half-liter containers and freeze it.
  • Legumes: You can split them in two parts: One part to use with broth or vegetables and another to make patés or hamburgers.
  • Creams: Blend the tender vegetables with a blender and make a puree. Refrigerate the one you are not going to eat straight away.
  • Seitan: You must always keep it  covered in broth. It can be sautéed with onion or grilled to the plate.


Pizza, roasted vegetables, hamburgers

While preparing the pizza, put in the oven at 180 º C a tray full of vegetables; you can use potatoes, onions, peppers, eggplant, pumpkin, artichokes, and whatever else you like. Once cooked, peel them and chop them  before  you store it in a container in the refrigerator. That’s a very quick and practical way to have some cooked vegetables ready at hand.

Once you are done with the veggie you can rise the temperature of the  oven to 200ºC and prepare the pizza. Once cooked  you can cut it into slices and  put it in the fridge or freezer to eat during the week.

After the pizza, you can still take advantage of the  heat of the oven to cook some vegetable burgers. And if you’re a cake lover like myself, you even have time to prepare a  vegan muffin.

Brown rice, quinoa, millet, polenta

Rice, polenta or quinoa are always a quick and easy solution to save a menu;  you can serve them with a salad or any other dish. They go really  well with nutritional yeast or soy sauce. You can also add artichoke, leek, carrot or peas to the cooking water.

Prepare a pot with brown rice and another with quinoa,  or millet or pasta. You can cook them alone, or according to your favorite recipe. Put twice as many servings as you need, one in the fridge, and another in the freezer.

Part of the portions can be used to create other dishes  for example by mixing the ingredients with onion and pepper, or with garlic and parsley. For example, I love polenta, one of the dishes my mom used to cook a lot when I was little.

Polenta is very easy to do and it is ready in just a few minutes, Once it’s done you can let it cool off and once it has solidify you can cut it in squares or round shapes (that’s what my mom used to do) and freeze it. When you are ready to eat it, all you have to do is put it on a tray, and sprinkle some Vegan cheese on top or some roasted vegetables and in the oven to warm up for a couple of minutes , it tastes absolutely delicious.

In the upper part of the pot where you are cooking the rice or quinoa, if you have an accessory to separate the pot you can steam some extra vegetables such as broccoli, carrots, Brussels sprouts, asparagus or green beans.

Stored in containers in the fridge or freezer  they are an ideal complement for any dish

Burgers

Who doesn’t love burgers? My kids could eat them all day.

They can be made with soy protein, cooked legumes, like lentils, chickpeas or with tofu, tempeh or seitan.

==>Burger recipes Here<==

They are usually mixed with cooked rice, oat flakes or flour. I really like to stir-fry some vegetables with lots of onions or garlic, parsley, pepper or curry and then mix everything together. Once cold,  create small round portions put  them between  two papers to keep it from sticking to each others and freeze them , to take out those that are needed during the week. They can be fried, roasted in the oven or grilled.

Your Weekly Broth Ingredients

Ok, to prepare our huge weekly broth we will need

  • 400 gr of chickpeas –
  • 200 gr of white beans-soaking from the previous night.
  • 1 green pepper
  • 1 potato
  • 1 carrot
  • 1 branch of celery
  • 1 leek
  • 1 turnip
  • 1 parsnip
  • 1 onion
  • 250gr of pumpkin
  •  ¼ of cabbage
  • ½ head of garlic
  • 1 bay leaf
  • 1 pinch of pepper
  • Fresh parsley
  • 1 sprig of thyme
  • 1 pinch of paprika
  • 1 piece of kombu seaweed
  • 1 tablespoon sea salt
  • 1 tablespoon of turmeric
  • 3 liters of water
  • 2 tablespoons of olive oil
  • 2 tablespoons oat flakes

Separate the chickpeas from the beans by putting them in two different nets.

Put them in the pot along with the water, cold. In another net put all the ingredients that should not be crushed like the bay leaf, garlic with skin, thyme, celery and parsnips. Add the rest of the vegetables, washed, peeled and cut into pieces, and seasonings.
On a separate pan brown the onion and green pepper. Once stir-fried, you incorporate them into the pot. Cook everything together for one hour or 30 minutes in a pressure cooker.

Vegetable seitan

To prepare the Seitan we need:

  • 150 gr of gluten flour
  • 50 gr of chickpea flour
  • 50 ml of soy sauce
  • 100 ml of water

Put the flours and seasonings in a bowl. Add the liquids and mix quickly, with the help of  your hands, until there is a homogeneous mass. Make three or four balls the size of an orange  and cook them in the broth for 30 minutes. Drain it and store it in a covered container, covered with broth.

To prepare the Pizza dough

  • 100 ml of water
  • 30 ml of oil
  • 300 gr of wholemeal flour
  • 12 gr of bread yeast1 pinch of salt

Put the flour and salt in a bowl. Crumble the yeast and mix.

Add the oil and water. Mix it well with your hands till you create a dough. Smooth for ten minutes and let it sit covered with a cloth, for one hour.

When the volume has doubled, stretch it and place it on a baking sheet protected with paper.

Let it  rest 30 minutes more. Heat the oven at 200ºC for 10 minutes. Put the dough alone in the oven for 10 minutes, add the filling you like the most and cook 10 minutes more.

And you Pizza is ready to be eaten, or frozen for later.

So there you have it, if you still think that preparing a vegan meal can be expensive or lengthy in process, now you might have to think again.

It will probably take you your Saturday afternoon or morning, or whatever day you like to cook, but once it is done, if you look at it , you have ready the menu for your entire week!

Bon apetit!

You may also like...

4 Responses

  1. Laureen says:

    Hi I have been trying to introduce vegan diets to my family and kids for the past few months, at least 2 or 3 meals a week now, but the problems with my kids not being impressed with the appearance of vegetables are hard to tackle. I always thought it would be very time consuming and costs would be higher if I were to change that, I love these recipes and the result pictures, definitely giving this a try in our next vegan dining! Thanks so much for sharing.

    • Barbara S. says:

      Hi Laureen, do not give up, my kids were the same but they are slowly growing fond of vegetables….it is all in the mind…I keep telling them!

  2. Pentrental says:

    Great post! I like the idea of preparing my weekly menu on a Saturday afternoon, much better than a Sunday funday afternoon (not that preparing a vegan menu doesn’t sound fun!). I am definitely going to look into adding some more legumes to my kitchen. I have most of the other ingredients so I will be sure and get some of these to go along with the broth, legume, vegetable cream and seitan, sounds delicious. It’s also a perfect time of year for fruits and salads. Pizza, roasted vegetables and hamburgers…I’m starting to get hungry. I really like your recommendations and I have bookmarked your link. Thank you again for a great post. I’m looking forward to reading more of them!

Leave a Reply

Your email address will not be published. Required fields are marked *