I was going to call this post ‘The Best Value Foods For Vegans On A Budget’ but really it’s a list for anyone, regardless of dietary choices.
This list is based on the fibre, protein content and cost per the serving size suggestion. I don’t over worry about the nutritional content of food as I know if we eat a healthy, varied diet and so are probably getting everything we need. However I am interested in getting the most bang for my buck and as protein and fibre are thought to be the two things most responsible for filling you up this is what I’m concentrating on here.
This is based on prices at Tesco at the moment as the is where we do the bulk of our shopping.
- Popcorn 19p per 50g
A brilliant snack that has 6.9g of protein and 7.6g of fibre per serving size. I usually sprinkle with a tiny bit of salt, sugar or nutritional yeast for a cheesy tang and the boys think I’m a wonderful mummy giving them a naughty treat. They have no idea I’m filling them up with good stuff.
- Baked Beans 12p per 210g
We have beans on toast once a week when we have to chow down quick to get to karate class. With 7.8g of protein and 9.2g of fibre per serving.
- Turtle Beans 28p per 80g
Also called black beans they are usually used in Mexican dishes. We have only just started cooking with these but with 6.5g of protein and 4.2g of fibre I think we will be using them a lot more.
- Chickpeas 18p per 80g
Chickpeas on everything I say. We love chickpeas A LOT, in every form: hummus, falafel, chicken look-a-likee burgers, roasted as a snack, in pasta, in curries…..Reubs has even been known to help himself to them straight out of the fridge. 6.7g of protein and 3.4g of fibre per serving.
- Green Lentils 18p per 80g
We generally use green lentils as a replacement in any recipe that calls for mince. Protein 7.0g fibre 3.0g per serving.
- Oats 4p per 50g
It’s porridge for brekkie nearly every day because it’s cheap fills us up properly until lunchtime. The boys like dried fruit, jam or cacao in theirs. I like a dollop of peanut butter for an added protein hit…..and peanut butter on everything! Protein 5.5g, fibre 4.3g per serving.
- Black Eyed Beans 18p per 80g
As with turtle beans, black eyed beans are great for Mexican foods. Throwing them in chilli with other beans and green lentils is our favourite way to use them. We generally cook a chilli in bulk then have burritos and load up jacket potatoes with the extra. Protein 7g and fibre 2.8g per serving.
- Quinoa 39p per 50g
With 6.5g of protein and 1.4g of fibre per serving everybody knows quinoa is king in the vegan world. It took me a good long time to enjoy eating it because I thought it was soggy and metallic and generally NOT very nice. I couldn’t see what everyone was raving about. Turns out though I was cooking it wrong. Instead of following the back of packet I used this method then bingo. Converted.
- Red Lentils 14p per 80g
Great for curries, dhal and filling out rooty soups. Protein 6.1g and fibre 1.5g per serving.
- Brown Rice 11p per 75g
Who knows whether white or brown rice is better health wise? There seems to be arguments on both sides of the fence but while brown is more expensive then it’s white counterpart, I like it’s nutty flavour and think it’s much more filling. Protein 5.2g and fibre 1.4g per serving.
- Peanut Butter 2p per 15g
As I said before peanut butter on everything! Protein 3.6g and fibre 1.3g per serving.
- Barley 9p per 80g
There’s something about barley that is super comforting to me. It’s chewy and nutty and super filling…….and there really is nothing better then a bowl of hearty broth or stew when you are feeling a bit down. It’s also a great alternative to rice in risotto as it’s cheaper and you don’t have to worry so much about over cooking/ ruining dinner. Protein 1.8g and fibre 3g per serving.
We try to have as many of these in the cupboard as possible to use as vehicles for whatever veggies are the cheapest or reduced at the time. Obviously adding as many fruits or veggies to these ups the fibre and nutrition content enormously.
What would you add to the list?