Budget-friendly recipes
Nutty Potato Curry
Crispy Glazed Tofu
Black Bean and Cilantro Dip
Vegan ‘Fish’ Sauce
Roasted Cauliflower Curry
Creamy Lentil Broccoli Pasta
Roasted Tomato & Millet Soup
Black Bean and Yam Soup
5-Minute Cashew Alfredo Sauce
Chickpea Salad Sandwich
Face Pizza
Silky Chocolate Pudding
Blueberry French Toast (No eggs or dairy!)
Nutrient-Dense Breakfast Smoothie
Comforting Rajma Chawal
Roasted Vegetable Pesto Sandwich
Chickpea Tagine
Black Bean Burger
Basic Hummus
Cozy Bean & Lentil Red Wine Chili
The cost of food has risen dramatically over the past few years, and many shoppers are looking for ways to save on their grocery bill. Experts have pointed to plant-based foods to get more bang for your buck compared to animal products – but what does that look like for your grocery haul? The PlantUniversity team took to the shops to find out.

Bag #1: Meat
For $25, a British Columbian consumer can purchase one 600 g striploin grilling steak.
Bag #2: Plant-based foods
Or, for $25, a consumer can purchase the following plant-based foods:
- 1.81 kg red lentils
- 3 398 mL cans black beans
- 350 g tofu
- 1 crown broccoli
- 1 bunch kale
- 750 g frozen peas
Plant-based foods are not only less costly; they also offer better nutritional value compared dollar-for-dollar against their animal-based counterparts, including protein, iron, fibre, calcium, and potassium. Registered dietitian Pamela Fergusson determined the cost of 100 g of protein in various foods:

Will you be buying more plant-based foods to save at the till?
Check out these simple and budget-friendly recipes for inspiration on how to use more plant-based protein sources in your cooking:
Roasted Tomato & Millet Soup
Any Bean Dip (x4 recipes)
Blueberry French Toast (No eggs or dairy!)
5-Minute Cashew Alfredo Sauce
Chickpea Tagine
Nutrient-Dense Breakfast Smoothie
Roasted Red Pepper Hummus
Cannellini Rosemary Butter
Black Bean and Yam Soup
Basic Hummus
Roasted Vegetable Pesto Sandwich
Vegan ‘Fish’ Sauce
Silky Chocolate Pudding
Roasted Cauliflower Curry
Comforting Rajma Chawal
Nutty Potato Curry
Crispy Glazed Tofu
Face Pizza
Chickpea Salad Sandwich
Cozy Bean & Lentil Red Wine Chili
Looking for more inspiration? See all plant-based recipes in the Plant University recipe library!