vegan meals on a budget | what I ate in a few days 🍓

Head to squarespace.com/amandaducks to save 10% off your first purchase of a website or domain using code AMANDADUCKS 🌱
More vegan recipes on my website: www.amandaducks.com/
Bagel recipe: sweetsimplevegan.com/new-york...
Tortilla recipe: www.isabeleats.com/authentic-...
Baked beans:
(makes 4 servings)
- 2 x 400g cans of cannellini beans, drained and rinsed
- 2 x 400g cans of crushed tomatoes
- 1 tbsp soy sauce
- 2 tbsp bbq sauce
Pasta salad:
(makes 6 servings)
- 1 zucchini, chopped
- 1 head of broccoli, florets cut off
- 1 x 400g can of chickpeas, drained and rinsed
- 1 tbsp olive oil
- 400g pasta, cooked al dente
- 1 cucumber, chopped
- 250g cherry tomatoes, cut into quarters
- 1/2 red onion, finely sliced
- 1 tbsp white wine vinegar
- juice of 1/2 a lemon
- salt and pepper, to taste
Peanut chickpea stew:
(makes 4 servings)
- 1 red onion, roughly chopped
- 1 tbsp coconut oil
- 2 cloves of garlic, crushed
- 1 x 400g can of crushed tomatoes
- 1 x 100ml can of coconut milk
- 1/2 cup smooth peanut butter
- 1 x 400g can of chickpeas, drained and rinsed
- 1/2 cup water
- 1 tbsp veggie stock powder
Served with rice
Sweet potato wedges:
(makes 2 servings)
- 1 sweet potato, cut into wedges
- 1 tbsp olive oil or coconut oil
- 1 tsp veggie stock powder
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
Lemon tahini dressing:
- 2 tbsp tahini
- juice of 1/4 lemon
- water to desired consistency
optional: add 1 tsp maple syrup
Capsicum & black bean mix:
(makes 3 servings)
- 1 red onion, finely diced
- 1 red capsicum, finely diced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 x 400g can of black beans, drained and rinsed
- 1 x 400g can of crushed tomatoes
Tofu bacon:
(makes 5-8 servings)
- 300g firm tofu, finely sliced
- 2 tbsp olive oil
- 1 tbsp soy sauce
- 3 tbsp bbq sauce
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp smoked paprika
Roast in the oven for 180°C fan-forced for 20-25 minutes
Banana muffins:
(Makes 6-8)
- 2 + 1/2 cups soymilk
- 2 tbsp apple cider vinegar
- 2 bananas, mashed
- 1/3 cup vegan butter, melted
- 1 tbsp vanilla extract
- 3 cups plain flour
- 2 tsp baking powder
- 1 tsp baking soda
- 1/4 tsp salt
- 1 cup brown sugar
Optional:
- 1 cup dairy-free choc chips
Method:
1. Preheat the oven to 200°C fan-forced (390°F). Grease a 6-hole muffin tin with olive oil spray or vegan butter.
2. In a medium bowl, combine soy milk and apple cider vinegar. Set to the side. Mash bananas in a seperate bowl and set to the side.
3. Sieve flour, baking powder, baking soda and salt into a large mixing bowl. Add brown sugar and mix lightly for 30 seconds.
4. Create a well in the centre of the dry ingredients, before adding soy milk/apple cider vinegar, vegan butter, bananas and vanilla extract. Mix well with a spatula.
5. Add choc chips, if desired, and mix lightly before transferring the muffin batter evenly between the 6 holes in the muffin tin.
6. Top with extra choc chips, sea salt flakes or brown sugar if desired. Place in the oven and bake for 28-30 minutes.
7. Once cooked, remove from the oven and transfer to a wire cooling rack. Enjoy warm with vegan butter for an extra delicious treat.
🍓 SOCIAL MEDIA
instagram: / amandaducks
website: www.amandaducks.com/
podcast: podcasts.apple.com/au/podcast...
🍓 MUSIC IN THIS VIDEO
soundstripe.com?fpr=amandaducks (use code AMANDADUCKS for 10% off!)
🍓 CONTACT ME
[e-mail]
🍓 FAQ
what diet do you eat?
i am vegan!
what equipment do you use?
- canon m50
- rode videomic pro
how do you edit your videos?
final cut pro
where do you live?
gold coast, queensland, australia
how long have you been vegan?
7 years
🍓 this video is sponsored by Squarespace

[@MadeleinesVego]

My best tips to save money is to decrease your food waste (also a big bonus for the climate crisis). If you are the only vegan in your household like I am and always cook a few portions which makes leftover, make sure to freeze the food in portions the same day as cooked. Then you know that the food is fresh and will keep for up to 7 days in the fridge (4°C !!! , optimal temp if you want to have the food stay fresh and minimise your waste). When freezing portions like that, after a while you have a couple of different dishes to choose from and you ca alternate and eat fresh homemade and nutrituois meals whenever you need a quick meal. I often freeze stews and pasta sauces. Then I just cook myself some fresh pasta or grains to serve with the thawed dish. Also cooked grains freezes well. If you got the time, leftovers such as beans, grains, yoghurts, coffee, sad looking fruit and vedge. etc can be put in to a dough for homemade bread. And to not waste food, make sure to eat the whole vegetable and eat it according to how it lasts. You can eat the stem from the herbs, just chop them finely and add to your soup or extra flavour. You can eat the stem and the haulm from the cauliflower, just shop it finely since it is a bit fibrous. Cook your own beans and freeze in portion sizes, I often go by the same weight as a can of beans to easy mach recipes. They are both more nutritious but also better tasting. Those are my tips for now, hope anyone find them helpful. 🥰😃 Regards from Sweden! 🇸🇪 Thank you for always sharing such lovely content Amanda! 💚💚🙏

[@MadeleinesVego]

My first comment I left before watching the full video. Now when I have finished the full video I want to add 2 tips for you Amanda and to anyone who reads this comment. ☺ 1. The broccoli stem is a keeper it is actually sweeter compared to the broccoli top. Just use your potato peeler and peel of the thin fibrous outside layer. Chop it to smaller bitesize pieces and cook it the same way as the broccoli bouquets (keep the stem pieces a bit smaller than the bouquets since they cook a tad bit quicker). 2. Freeze your homebaked bread (in slices/portions) the same day as they’ve been baked, when they have cooled completely ofc. Just take them to thaw whenever you want fresh bread. Lots of love! 💗 /Madeleine

[@Manvir.]

@@MadeleinesVego you don't even have to thaw frozen bread. just pop the slices into the toaster and it comes out perfect.

[@AmandaDucks]

Thank you so much for sharing all of these wonderful tips! I really appreciate it and I'm sure lots of other people do too 🧡

[@MadeleinesVego]

@@AmandaDucks Thank YOU Amanda! And I am always happy to share some tips! 💚🙏

[@MadeleinesVego]

@@Manvir. Correct! If the case is that you want your bread toasted it is a good idea to toast frozen bread. If not, a slice o bread thaws in 20 min, or I just carefully microwave it.

[@phillippinter7518]

A cheap alternative butter is oil, homemade oat, or sunflower milk is way cheaper than cows milk, milk can also sometimes be substituted for less water or more dry ingredients, chickpea flour with black salt and water (or flax eggs for baking) works out to way cheaper than eggs if this is useful to anyone who reads this..

[@givemecartoons]

Who else loves her new hair color🧡?

[@AmandaDucks]

🥰🧡

[@BeautifullyBubbly]

OMG THE HAIR!!! I love 😍😍

[@AmandaDucks]

Thank you!! 🧡🧡

[@janelleturner237]

I'd love to see a video on the staples you can homemake instead of buy, like the bagels, tortillas, nut milk etc

[@alexwilliams5223]

I was watching this and near the middle to end my cat got really interested in it and sat really close to my tablet and watched the rest of the video So today I've learnt that my cat likes vegan cooking thanks Amanda

[@beccogiallo]

I love all the recipes you shared and I really appreciate it that you added the recipes to the description.

[@ajsomebody1342]

so calming. LOVE these recipes!

[@e.hannah]

thanks for your recipes and your time☺️ I love your food inspiration and really enjoy watching your videos ✨your hair looks amazing

[@theveggiecat2147]

Wow your recipes are always the best 😋😋😋 also thanks for meal prepping ideas I'm looking forward to try the PB's coconut curry 🍛 cheers from Italy 🙃🙂

[@lisasteinzer8765]

We check the clearance aisle in our supermarket and buy mockmeats that are on sale because they are shortly before their expiry date and freeze them for later ☺️

[@martacma2526]

Thank you for this video! ✨ very helpful!❤

[@davidthescottishvegan]

Thanks for making a budget meal video Amanda and it's appreciated. Making a meal plan or menu and do your shopping list from that helps ( Don't Impulse buy products that aren't on the list).Buying cheaper brands or going to budget stores is a good way to cut costs. Love 🥰 the video and love 💕 Amanda.

[@kyratarkowski7488]

To help save money I buy all of my berries frozen. It’s still a bit pricey, but considerably more affordable than buying fresh! Also where I live there’s a few organizations that do what’s called good food boxes, so 1-2 times a month you have order these boxes (which consist of fruits and veggies) for $25 (20-25 lbs), $30 (30-35 lbs) or $35 (40-45 lbs). These prices are from my university so prices may vary from different organizations. But it’s very helpful getting your produce for much less than at the store, and is definitely worth seeing if your city does something similar! Another thing I do is I only buy milk when it’s on sale (because plant milk right now is insanelyy pricey!) and I try to only use milk for my tea/coffee, meaning that if I can, I’ll avoid making recipes that call for 1+ cups of milk, because I simply cannot afford that. Also, I generally buy legumes dry because those a really affordable, but as a student I don’t have time to be cooking chickpeas every time I need them, so I generally buy canned legumes that take a long time to cook. BUT! That being said, I typically only stick to legumes and try and stay away from the fun meat alternatives, because those go for $8+ for a tiny package at the moment, and buying legumes is wayy more cost friendly. I live in west Canada, for anyone wondering!

[@TomaMiseviciute]

Love the background music of choice for this video! So calming, and adds just that little extra ambiance for the zen vibes - thank you for the calm energy and yummy meal inspo for a cosy Sunday ❤

[@AmandaDucks]

Thank you! Glad you enjoyed 🧡

[@viivi4196]

love the emphasis on seasonal veggies and fruit! I've been eating a ton of tangerines cause they're so cheap during winter here in northern europe. also it's kinda obvious but using lentils, beans and chickpeas etc is more affordable than meat substitute thingies - that doesn't mean you can't treat yourself and get those sometimes though!

[@manonsnbl4144]

For me doing overnight oats with mostly water and just a splash of oat milk has made a huge difference as I consume it very often. I sometimes add in linseed oil oder a creamy nut butter to make it richer and it works well for me. Frozen berries are very affordable as well :)

[@kitmcgee9127]

Wow that hair looks great on you!! I love it!!

[@AmandaDucks]

Thank you so much! Took me a while to get used to it but now I love it too 🧡

[@CharlotteOHara1]

The hair! The cat cameo! The recipes!!! Great video Amanda :)

[@hei.bonjour.]

Impossible not to comment on your hair! It suits you SO well, WOW :) Love these meal ideas. Great inspiration!

[@AmandaDucks]

Thank you so much! 🧡

[@sarahgagnon8383]

Omg your hair!!!! This is your color✨✨it suits you so well

[@AmandaDucks]

Thank you! 🧡

[@mirchen01]

Omg i need to try these 😍😍😍

[@michelle.marian]

I make a homemade 'just egg' vegan egg (mung bean based) in bulk and freeze in silicone cupcake molds, then store in zip lock bags once frozen. Then can fry up from frozen with each cake being about the same size as one egg. I do similar with rice.. cook a big batch and freeze portions, then microwave for a single serve of rice. I also buy veg cheap from a local veg shop, then chop it all and flash freeze then store in bags. Much cheaper than buying frozen veg. And have been experimenting with frozen par boiled potatoes too, but the texture isn't great. Buying tinned or fermented means longer shelf life. It's also much cheaper to buy rice in bulk when on special :) And I highly recommend an air fryer, have used mine daily 👍

[@lia-forgmail]

UR HAIR IS PERFECT SIS!!!! Truly suits you sooooooo well

[@AmandaDucks]

Thank you!! 🧡🧡

[@rachelkoen8481]

Your hair is so cute!! Thanks for your awesome videos 😊

[@AmandaDucks]

Thank you! 🧡

[@seandesmond5560]

Great videos wonderful Ducky, loved the Eva cameo!!! 💖🐱

[@becsparker6278]

Great video Amanda...newish follower here, only just discovered you (DUH!!) and have been binging your videos - love them! Here in NZ the price of fresh fruit and veges is absolutely NUTS. We were in Aussie in January (Sunny Coast) and I nearly fell over when I saw $2kg nectarines and $2 punnet blueberries. in NZ... $7.99 kg !!!! So seasonal is not even cheaper over here, sadly. Also my vege garden which is normally abundant right now, for that very reason, is NOT due to all the rain and crappy summer we have been having. Anyway, extremely greatful to have our home and our lives compared to a lot of other Kiwis right now 💖 So I will live vicariously through you and your cheap fruit and vege! Youve been inspiring me to experiment more and get that Tahini jar out from the back of the pantry!😆

[@petegriffiths930]

Thank you very much and that was very helpful.Could you made more this budget meal please 😊

[@AmandaDucks]

Sure thing! :)

[@smexygecko9053]

frozen veggies r huge for me. super easy to throw together a stir fry or curry, even just soup. and those things usually make extra portions that keep well in the fridge/freezer. i also eat a lot of oats, beans, pasta, & rice. these things r all pretty affordable if u can buy them in bulk ! seasonings and spices can make or break meals so i get a lot of mine from ethnic grocery stores. they normally have the best variety of sauces and seasoning mixes (and some of the most flavorful options). and the one near me actually sells spices in bulk & has fresh herbs for half the price of a chain grocery store which is super nice :)

[@jethor4561]

My pro tip is that cans of coconut milk are always cheaper in the "World Foods" isle at the grocery store. I imagine it might depend on where you are living, but it is the case for me in Canada. xo

[@TheLaIvana]

I saved the recipe for banana muffins, it's so simple and they look amazing! I'll have to try them next week :)

[@AmandaDucks]

Enjoy! They are super yummy!

[@catevangelho9058]

ty amanda!

[@bellasbrew8398]

I just dyed my hair the exact same color as well! It looks great on you!!❤️

[@AmandaDucks]

Thank you so much! 🧡

[@franzi.2823]

another quick tip not completely related to saving money but kind of: don’t use the sharp edge of the knife to scrape ingredients off the cutting board as it will get dull quicker ;)

[@AmandaDucks]

Hhaah yes thank you!

[@paulinafunk9473]

thanks for the inspoooooos

[@misscosmic6407]

Eva is so cute! Can you please do a day in the life of your cats?

[@Jessica-rx2uh]

Loving the new hair Amanda ♥️

[@AmandaDucks]

Thank you 🧡

[@havana55]

I don't know if you have air fryer, but if not highly suggest it, its the best thing I ever bought. For example rosted veggies, I also baked in the oven for 50 min to 1 hour, but in air fryer its done in 15,20 min with preheating

[@AmandaDucks]

Oh wow that's so good! I wish I had room for one 🥲 I think I'll buy one when I move into a bigger place!

[@luciaret]

Also tahini has lots of calcium, well, sesame seeds in general :) My advice for budget cooking is to cook beans from scratch whenever you can. Thanks Amanda for your very resource full content!

[@AmandaDucks]

Thank you! :)

[@sahhlouise]

A budget friendly option for vegan “mince meat” = textured vegetable protein, it’s got an incredibly high protein content and is $5 for a 400g bag at coles! ps Amanda I’ve found masa Harina for corn tortillas at Wholelife pharmacy & health foods if you have one in the Gold Coast? We’ve got a few on the sunny coast 😊

[@AmandaDucks]

Omg thank you! I will definitely try and go find some :)

[@Raven-fx5qm]

I love a random veggie bowl w a frozen protein lol. So easy and so good

[@AmandaDucks]

Yum! 🧡

[@ariafrost7292]

Amanda do you have a recipe for your delicious bagels? Those look divine! I want to make my own bread soon to save money

[@AmandaDucks]

They are linked in the description box!

[@AmandaDucks]

I sub for wholemeal flour sometimes :)

[@maryegerton6848]

You make the most beautiful food! You are so sweet. ❤

[@AmandaDucks]

Thank you 🧡

[@ashb5306]

El Cielo is where I buy my corn tortilla flour in Australia online ☺️ I’d love to send you some essential oil goodies to help with your natural journey you’re on from last video!

[@AmandaDucks]

Thank you!! I am definitely going to buy some :) Feel free to email me re: essential oils at [e-mail] x

[@lowenzahnundseidenpfote9060]

Love your Videos so much...Greeting from vegan__chickpea from Germany

[@lisasteinzer8765]

You could freeze your homemade bagels when they are freshly made so you don‘t have the struggle to eat all before they Go bad 😊

[@xxbandsaremyheroesxxfallen6987]

From what I have noticed is people who can their food, grow their own food, coupan and or keep a budget buy whats in season.

[@smileyderivation7440]

I like that hair color on you.... very pretty💕💕

[@AmandaDucks]

Thank you! 🧡

[@mattwyeth3156]

Hi just have a question about tahini i tend to find that its really bitter and can over power the overall flavour of the dish am i using to much and if so how much should I use. I'm only cooking for me usually no more than 2 serves at a time i use about 1 teaspoon do i half this or cook for longer

[@foodie_kj]

With every video I ask myself why there isn't a cookbook by you yet😄💜

[@AmandaDucks]

Hahaha, my dream!

[@LJH093]

That cat really said: oh you didn't enjoy my surprise appearance? Here, let me clean my bum instead. 😂

[@punkybrewstar83]

Forage fresh greens if you have that luxury

[@SimoneLilianStephaniVieira]

My budget tip is buying dry lentils, beans, and chickpeas. One cup of dry brown lentils can make at least 2 meals for 2 (I usually make 3 meals). I soak the lentils for 2 to 4 hours, cook, then make a bolognese sauce. I use this sauce with pasta. Also, you can make lasagne, shepherd's pie. I use a pressure cooker for chickpeas and beans, I bought one last year, and I use it a lot, I've never regretted buying it.

[@SimoneLilianStephaniVieira]

Also, they taste much better than canned ones 😋

[@viivi4196]

I was like are you gonna notice your cat munching on something on the background there haha

[@AmandaDucks]

Hahahaha

[@thealiceftw]

Your hair!!!!

[@AmandaDucks]

🧡🧡

[@thealiceftw]

@@AmandaDucks literally soo pretty 🤩💛

[@dumblebird6430]

Tell me it’s summer where you live without telling me it’s summer where you live. *Pours coconut oil like it’s water*