Hi everyone! Veronica here and I’m back in the Dailey Kitchen today to share with you how to make four inexpensive plant based meals for lunch and dinner.
This video is part 3 in my series for Eating Plant Based on a Budget with Walmart Groceries.
YouTube video
Here’s my YouTube video tutorial for how to prepare these four inexpensive plant based meals for lunch and dinner:
Meal planning and grocery shopping for plant based diet on a budget
Check out part 1 to see how I meal planned and grocery shopped at Walmart for just $50/week for one person around the Daily Dozen.
- $50 week grocery budget for 1 person at Walmart
- YouTube video for meal planning and grocery shopping at Walmart
Easy cheap and healthy vegan breakfast recipes
And, part 2 for 4 easy cheap and healthy vegan breakfast recipes:
4 inexpensive plant based meals for lunch and dinner
Let’s get cooking!
Cook Hambeens
Soak Hambeens 15 Bean Soup mix overnight in a large pot of water. The next day, drain the water and cook the beans over low heat with a lid for 1 ½ hours, or until tender.
Once the beans are cooked, drain them in a collarnder and rinse with fresh water. You can use this one bag of cooked beans to make three different recipes, including 15 Bean Vegetable Soup, 15 Bean Veggie Burgers, and cold beans over salads.
Hambeens 15 Bean Veggie Burgers
Transfer 2 cups of the cooked beans to a bowl and mash thoroughly with a whisk or potato masher.
Combine ¼ cup water with 2 tablespoons ground flaxseed in a small bowl. Add ½ cup chopped carrots and ½ cup chopped onions along with 3 tablespoons whole wheat flour to the mashed beans. Mix well with a spoon. Add the flaxseed mixture and mix well again until a thick paste forms. Using an ice cream scooper or small cup, measure ½ cup of the mixture and portion into an air fryer.
Make 4 patties total. Press the patties flat and air fry at 370 degrees F for 15-18 minutes. Let cool then transfer to a storage container with a lid. Enjoy these veggie burgers with your favorite sauce over salad or with a hamburger bun.
Hambeens 15 Bean Vegetable Soup
Next, we’re going to make 15 Bean Vegetable Soup with the remaining cooked beans. Heat a pot over medium high heat and add 1 tablespoon olive oil(optional). Add 1 cup diced carrots and 1 cup diced onions. Saute for 5-7 minutes, or until tender, stirring occasionally.
Then, add 3 large diced potatoes and toss with the carrots and onions. Add 1 cup canned tomatoes, 1 teaspoon salt and 1-2 teaspoons desired seasonings. Toss well, then add 4 cups water, or enough to cover the vegetables in the pot. If you have bay leaves, add 2 and stir.
Cook soup over medium heat for 30 minutes, or until potatoes are tender. Let soup cool, then transfer to storage containers with lids. Store this soup in the refrigerator for up to 5 days.
Easy Skillet Flatbreads
Next we are going to make Easy Skillet Flatbreads. This recipe makes 16 flatbreads so you can make a big batch to enjoy for several days.
Using a food processor, combine 4 cups whole wheat flour, 4 teaspoons baking powder, 1 teaspoon salt, ⅓ cup olive oil, and 1 ¾ cup water.
Food process for 1 minute to let the dough knead. This is a great way to knead the dough if you don’t like getting your hands messy.
Transfer the dough the dough to a cutting board and roll out into a log with greased hands. Cut into 16 pieces.
I’m going to use a tortilla press with these silicone circle mats to press the flatbreads.
Purchase this setup on Amazon:
You can also use a rolling pin.
Next, heat a skillet over medium heat and brush flatbreads with a little olive oil. Then place, greased side down, onto skillet and cook for about 3-5 minutes, or until starting to turn golden brown and bubble. Grease the top of the flatbread, then flip and cook the other side.
These flatbreads are nice and pliable, they are a little fluffier than tortillas and very filling.
Cook remaining dough balls, or grease the tops of and store dough balls in the refrigerator for up to 5 days in an airtight container. I’ve found they get more bubbly while cooking after the dough sits for a day or so.
Refried Bean Wraps
I like to enjoy these flatbreads with beans and vegetables as a wrap. These are great for to-go lunches, as well as quick and easy dinners. Kids love these and it’s an easy way to get them to eat beans and veggies.
Air Fryer Roasted Potatoes and Broccoli
Lastly, we’re going to use the air fryer again and roast potatoes and broccoli for dinner.
Prick the potatoes a few times with a fork, then place into air fryer and cook at 400 degrees F for 15 minutes. Open the air fryer, add frozen broccoli, and bake for another 6 minutes. This is a quick and hearty dinner that can be cooked in less than 30 minutes with very little effort and no chopping required.
I hope you enjoyed part 3 of my Eating Plant Based on a Budget at Walmart! Check out parts 1 and 2 for meal planning, grocery shopping and breakfast recipes. Subscribe for more budget meal prep recipes!
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