Vegetarian and Vegan Foods Under 15 USD

Looking for affordable vegetarian and vegan options that won't break the bank? If your budget is under 15 USD, there is a wealth of fresh and nutritious foods available without compromising on taste and quality. This guide provides a detailed list of a range of foods that fall into this price bracket, from common staples like potatoes and carrots to more exotic options like figs and blueberries.

Staple Vegetables

Staple vegetables are a cornerstone of any vegetarian or vegan diet. They provide essential nutrients and can be used in a multitude of dishes. Here is a list of such items that you can afford:

Potatoes: A versatile and filling option that can be boiled, roasted, or fried. Carrots: Rich in vitamins and antioxidants, perfect for roasting, juicing, or adding to soups. Lettuce: A great base for salads, packed with nutrients and water content. Pulses, beans, and peas: These include lentils, chickpeas, and split peas. They are cheap, high in protein, and can be used in stews, salads, and more. Textured vegetable protein (TVP): Offers a meaty texture that mimics minced meat and is a great addition to chilli recipes. Tomatoes and peppers: Multi-purpose vegetables that can be used in sauces, sandwiches, and salads. Broccoli, cauliflower, sprouts, red cabbage, and white cabbage: These provide fiber and important vitamins. Sprouts are especially nutritious due to their high enzyme content. Aubergine: Good for roasting or frying. Despite issues with pests in some areas, they remain a cost-effective option. Courgettes (zucchini) or marrow: Good for roasting, sautéing, or making into courgette noodles. Cherries, strawberries, gooseberries, blueberries, and blackcurrants: A range of fruits that can be enjoyed fresh or made into jams and desserts. Apples: A great snack and ingredient in baked goods. Different varieties are available throughout the summer. Pears and figs: Two varieties of pears and figs are available, providing delicious flavors and natural sweetness. Leeks and onions: Essential for many dishes, onions can be used raw or cooked, while leeks are typically used in soups and stews.

Grow Your Own: Fault and Flaws

Growing your own vegetables can be a rewarding hobby, even if you only have a small space. While not all items may thrive in every garden, here is how some items are performing in a typical Southern England garden:

Apples: Various varieties ripen at different times throughout the summer. Fig trees: Can be grown in pots and are a great addition to any veggie garden. Cherries: A disappointment as blackbirds often steal the harvest. Pears: Two varieties ripen at different times. Blueberries and blackcurrants: Plenty of them, but they can be a bit frightening due to John Wyndham (a fictional author known for tales of invasion). Cherries and TVP (Textured Vegetable Protein): Unlike cherries, TVP is specially grown for a meaty texture in meatless dishes. Onions and brassicas (cabbages and broccoli): Thrive well and are common in the garden.

Conclusion

The world of affordable, nutritious, and delicious vegetarian and vegan foods is vast. From everyday staples to more exotic options, you can create a varied and satisfying diet even under a 15 USD budget. Whether you're growing your own or shopping at the local market, there are plenty of options to choose from. Keep an eye on local markets and seasonal produce to make the most of your budget.