8 cheap vegan pantry meals for the end of the month when the budget is screaming

From vegoutmag.com

By Avery White

When your bank account is running on fumes but your body still needs fuel, these pantry staples transform into surprisingly satisfying meals 

I remember the first time I truly understood what it meant to stretch a dollar.

It was 2009, the financial world was still smouldering, and even those of us with steady paycheques felt the squeeze. I'd come home from another brutal day at the office, open my nearly bare pantry, and wonder how I'd make it to payday without resorting to sad desk lunches of plain crackers.

These days, my relationship with money looks different, but the end-of-month scramble is universal. Whether you're a student, between jobs, or simply practicing mindful spending, there's something almost meditative about cooking from what you already have.

These eight meals have saved me more times than I can count, and they prove that budget cooking doesn't mean boring cooking.

1) Classic rice and beans with whatever spices you've got

Let's start with the foundation of budget eating across cultures. Rice and beans together form a complete protein, which means your body gets all the essential amino acids it needs. I keep dried black beans, pinto beans, and chickpeas in rotation because they're pennies per serving compared to canned.

The magic happens in the seasoning. Cumin, garlic powder, a little smoked paprika, maybe some hot sauce if you have it. Sauté an onion if there's one rolling around in your produce drawer. Top with salsa, a squeeze of lime, or just a drizzle of olive oil. This meal costs roughly 50 cents a serving and will keep you full for hours.

2) Pasta aglio e olio (fancy name, humble ingredients)

This Italian classic requires exactly four pantry staples: pasta, olive oil, garlic, and red pepper flakes. That's it.

The technique matters more than the ingredients here. You're gently cooking sliced garlic in good olive oil until it's golden and fragrant, then tossing it with hot pasta and a splash of pasta water.

What I love about this dish is how it reminds me that simplicity isn't settling. It's actually a choice. When I was working 70-hour weeks in finance, I'd make this at 10 PM and feel like I'd done something kind for myself. Add some nutritional yeast for a cheesy, nutty flavour if you keep it stocked.

3) Coconut curry lentils

Red lentils are a pantry hero because they cook in about 15 minutes without soaking. Combine them with a can of coconut milk, curry powder, turmeric, and a pinch of salt, and you've got something that tastes like it took an hour to make.

I stumbled onto this combination during a particularly lean month when I was first transitioning to veganism. I wasn't sure what I was doing, but I knew lentils were cheap and coconut milk was on sale. Serve it over rice, with bread for dipping, or just eat it straight from the pot. No judgment here.

4) Chickpea flour pancakes (socca)

If you haven't discovered chickpea flour yet, this is your sign. It's inexpensive, high in protein, and makes the most incredible savoury pancakes. Mix chickpea flour with water, salt, and a drizzle of olive oil. Let it rest while your pan heats up, then cook like you would any pancake.

These are traditional in southern France, where they're called socca, and in Italy, where they're known as farinata. Top them with whatever vegetables you have, a smear of hummus, or just eat them plain. They're crispy on the edges, tender in the middle, and surprisingly filling.

5) Peanut butter noodles

This one feels almost too indulgent to be budget food, but here we are. Cook any noodles you have, whether that's spaghetti, ramen, or rice noodles. While they're boiling, whisk together peanut butter, soy sauce, a splash of rice vinegar if you have it, and a little hot water to thin it out.

Toss the hot noodles in the sauce and top with whatever crunchy vegetables are lingering in your fridge. Shredded cabbage, grated carrots, sliced cucumber. Even just some sesame seeds or chopped peanuts. This meal reminds me that comfort food doesn't require a big grocery run.

6) Potato and onion hash

Potatoes are one of the most nutrient-dense foods you can buy for the price. Dice them small, toss them in a hot pan with oil and sliced onions, and let them get crispy. Season generously with salt, pepper, and whatever dried herbs you have. Rosemary and thyme work beautifully.

I make this for dinner more often than I probably should admit. Sometimes I add a can of white beans for protein. Sometimes I top it with hot sauce and call it breakfast for dinner. The key is patience. Let the potatoes develop a real crust before you stir them.

7) Tomato white bean soup

A can of diced tomatoes, a can of white beans, some vegetable broth or even just water, garlic, and Italian seasoning. That's a soup. Simmer it for 20 minutes, mash some of the beans against the side of the pot to thicken it, and serve with crusty bread if you have it.

This soup has gotten me through more end-of-month weeks than I can count. It's warming, it's filling, and it makes excellent leftovers. Add a handful of pasta or some frozen spinach if you want to stretch it further.

What meals do you return to when you need comfort without the cost?

8) Fried rice with whatever's left

Fried rice is less a recipe and more a philosophy. It's the art of transformation, turning yesterday's rice and the sad vegetables in your crisper drawer into something entirely new. The key is using cold rice, which fries up better than fresh, and cooking everything over high heat.

Start with oil, add aromatics like garlic or ginger if you have them, toss in chopped vegetables, then add the rice. Push everything to the side and scramble some crumbled tofu if you want protein. Season with soy sauce and a pinch of sugar.

This meal taught me that nothing in the kitchen is truly wasted.

Final thoughts

There's a certain creativity that emerges when resources are limited. I've found some of my favourite meals not in cookbooks or fancy restaurants, but in those quiet moments standing in front of an almost-empty pantry, asking myself what's possible.

These meals aren't about deprivation. They're about resourcefulness, about honouring what you already have, about feeding yourself well even when the budget says otherwise. The end of the month doesn't have to mean the end of good eating. Sometimes it just means getting a little more inventive with what's already there.

https://vegoutmag.com/food-and-drink/s-st-8-cheap-vegan-pantry-meals-end-of-month-budget/

James Cameron Says He Has ‘Tons Of Energy’ After Over 10 Years Of Plant-Based Diet

From plantbasednews.org

The record-breaking filmmaker behind 'Avatar' has been vegan for more than a decade

James Cameron has said he still has “tons of energy” after following a plant-based diet for more than a decade.

In a recent appearance on In Depth with Graham Bensinger, the Canadian filmmaker talked about what made him go plant-based, as well as leadership, pressure, creativity, and “the personal cost of relentless ambition” in his nearly 50-year career.

James Cameron went vegan after watching 2011's 'Forks Over Knives' - Media Credit: In Depth with Graham Bensinger / YouTube

Speaking to Bensinger on the most recent episode of his show, Cameron explained that his wife, the author, actor, model, and plant-based advocate Suzy Cameron, introduced him to the lifestyle by showing him Forks Over Knives.

“I already knew all the sustainability reasons why we should eat plant-based, but I had sort of rejected it because ‘I’m a man, I need my meat, damnit,'” Cameron said. “‘We need animal protein.’ We are indoctrinated with that since the time we’re born, essentially. It turns out you don’t, and in fact, it's unhealthy."

“When I saw Forks Over Knives, I went, ‘Wow, this is, this is crazy. I need to do more research.’ So, very quickly, within a few days, we said, ‘All right, we’re, we’re going 100% plant-based.” And we did,” Cameron said. “And then I found this amazing surge of energy and a healthfulness. That was in 2011, so it’s been 14 years.”

He told Bensinger that he doesn’t really get sick anymore, and after going vegan, he was “back running” and experienced a “huge surge of energy.” Cameron added, “That surge has lasted until now. You know, I still have tons of energy.”

‘Making movies is a contact sport’

Adobe Stock

                                                          At 71, Cameron has made three out of five planned ‘Avatar’ films

Cameron told Bensinger that “making movies is a contact sport,” and said that the energy he gets from plant foods helps him to be a “very physical” filmmaker.

At 71 years old, Cameron has made around 40 films. He is still best known for his early science fiction works, which include Terminator and Aliens, as well as 1999’s Titanic, and the ongoing Avatar franchise. He has made three out of the four highest-grossing films of all time, and is a keen ocean explorer and environmentalist.

In 2014, he and Suzy Cameron co-founded Plant Power Task Force, an organization that has raised awareness of the link between animal agriculture and climate change, supported scientific studies, and advocated for plant-based nutrition.

In 2006, Suzy co-founded Muse Global Schools. The non-profit school is zero-waste, solar-powered, and has served exclusively vegan lunches since 2016.

https://plantbasednews.org/news/celebrities/james-cameron-energy-plant-based-diet/

Four Cosy Vegan Winter Soups To Get You Through The Coldest Nights

From plantbasednews.org

These four dreamy soups will give you the winter fuzzies 

As winter settles in, the pull toward warm, comforting food gets stronger. Soups tick every box. They’re delicious, filling, and easy to batch-cook for busy weeks. That’s why cosy vegan winter soups are such a staple right now. In a recent video, Sarah Sullivan shares four of her go-to bowls, all designed to be rich, simple, and weeknight-friendly.

Sullivan, known for her YouTube channel Sarah’s Vegan Kitchen, focuses on recipes that feel familiar but are fully plant-based. These cosy vegan winter soups lean on pantry staples, smart techniques, and small finishing touches that make them feel special without being complicated.

Loaded baked potato soup

One of the cosiest bowls in Sullivan's winter line-up, the loaded baked potato soup is topped with smoky tofu bacon - Media Credit: YouTube / Sarah's Vegan Kitchen

Sullivan opens with what she calls “a super cosy classic.” She says, “If you’re a baked potato lover, just imagine all of that goodness, but in extra cosy soup form.” The base starts with onions, celery, garlic, and carrots sautéed in vegan butter before building a roux for thickness. Potatoes do most of the heavy lifting here. Sullivan explains, “I’m using russet potatoes… Russets tend to break down more easily, and they have a higher starch content, which helps to thicken the soup naturally.”

She finishes the soup with creamy plant milk, lemon juice for balance, and lightly mashes the potatoes to keep some texture. When it comes to serving, she doesn’t hold back. “Most important is a generous helping of my smoky tofu bacon,” she says, calling the finished bowl “the cosiest of all the soups” in the video.

Roasted tomato lentil soup

YouTube / Sarah's Vegan KitchenRoasted tomatoes and a head of garlic, drizzled with olive oil, form the flavour base of Sullivan’s tomato lentil soup

Next up is Sullivan’s current favourite. “It combines what I think are two of the best soups in the world, lentil soup and roasted tomato soup,” she says. Roasting nearly three pounds of tomatoes with garlic brings depth, while tomato paste cooked until dark adds richness. Red lentils simmer directly in the broth, making the soup more filling than a standard tomato version.

After blending, Sullivan keeps some texture. “You really do get that roasted tomato soup flavour first and foremost, and then the lentils are just there to kind of make it more heartier,” she explains. Toppings like tofu ricotta and croutons add extra substance, making this one of the more robust cosy vegan winter soups in the line-up.

Lemon chickpea orzo soup

This soup is a regular in Sullivan’s kitchen. “This is one of my most cooked soups of all time for a reason,” she says. “It’s budget-friendly, super easy to make, perfect for busy weeknights, and of course, it’s delicious.” It’s made like a familiar noodle soup, starting by sautéing onion, carrot, and celery in olive oil. For added heat, Sullivan likes to add a bit of Calabrian chili paste in this step, but notes that this is optional. Then she adds the veggie broth and throws in chickpeas, herbs, and orzo. Instead of chickpeas, she mentions that white beans are a great choice for a creamier soup. Lemon juice and fresh herbs shift the flavour into brighter territory.

Sullivan describes it as “kind of like classic chicken noodle soup’s cousin,” adding that it delivers comfort “without feeling heavy.” An optional tahini finish gives the broth extra body, especially if you want something richer.

Carrot ginger soup

The final soup is the most minimal but still packed with flavour. Sullivan roasts the unpeeled carrots first, explaining, “That browning brings out all the natural sweetness of the carrot and adds so much extra dimension to the flavour.” Ginger, turmeric, and coconut milk round things out, while black pepper boosts turmeric’s impact.

Once blended smooth, she finishes with lemon juice and encourages texture on top. “I always recommend a crunchy or chewy topping,” she says, suggesting croutons or roasted chickpeas. The carrot soup is a bright option that closes out this set of cosy vegan winter soups, blending comfort and freshness.

Together, these four bowls show why Sullivan’s approach works so well in winter. The soups are familiar, flexible, and built to keep you warm long after the pot comes off the stove.

Find more vegan recipes on Sarah Sullivan’s YouTube channel.

https://plantbasednews.org/lifestyle/food/four-cozy-vegan-winter-soups/

Veganuary 2026: The top plant-based products launched in January

From theplantbasemag.com

Every January, the shelves get an influx of new plant-based products as Veganuary kicks off and this year, we’ve seen some incredible plant-based innovation, as well as a return of some old favourites.

We’ve pulled together some of the month’s top launches from across the sector, from plant-based salami sticks to a mix of Asian and Italian cuisines and even an alternative meat company taking on the beverage sector. Take a look at some of our favourite products to hit the shelves this month. 

🍹 Beyond Meat moves into beverages 🍹

Perhaps one of the biggest surprises of Veganuary was Beyond Meat’s announcement that it was launching a multifunctional drink line: Beyond Immerse.

After rebranding as Beyond, the move into drinks is the company’s first expansion out of meat substitutes, though it is still focused on plant-based protein, with the new line of beverages advertised as containing a combination of clear pea protein, fibre from tapioca, antioxidants and electrolytes in three fruity flavours.

Each flavour is available in two protein options – 10g of protein per 355ml, providing 60kcal per can or 20g of protein per 355ml, providing 100kcal. The drinks all contain 7g of fibre to support gut health, as well as vitamin C and zero sugar alcohols.

Beyond Immerse is available for a limited time exclusively online via its Beyond Test Kitchen. 

🥩 La Vie salami sticks 🥩

In time for Veganuary, La Vie launched what it claims is a category-first innovation in the UK: Vegan Salami Sticks.

Available nationwide from 2 January, the vegan salami is available in two varieties: Classic and Spicy, and is described as ‘juicy, meaty and full of flavour’. They are made from wheat, vegetable proteins, natural spices and fruit flavourings, formulated with a simple ingredients list and without artificial colours, flavours, preservatives and nitrates, as well as being high in protein and offering a source of fibre.

Each 75g pouch contains six sticks designed to offer a convenient, on-the-go protein hit for meat lovers, vegans, vegetarians and flexitarians alike.

 

🍜 Wagamama launches fusion dishes 🍜

Known for its popular plant-based menu options, ramen restaurant chain Wagamama launched two bold new dishes for Veganuary – Udonara and Tacomama – both inspired by a rising demand for global flavours.

Available as a main dish, Udonara reimagines the classic Italian carbonara with a Japanese twist. Featuring thick udon noodles coated in a rich and creamy sauce, topped with a crispy vegan bacon alternative, king oyster mushrooms and fresh coriander cress, the dish was inspired by a trend started in Japanese noodle bars that gained traction on TikTok.

Tacomama meanwhile, is inspired by the flavours of Mexico. Built around a crispy open gyoza wrapper in place of a traditional taco shell, the dish is topped with teriyaki mushrooms, Korean-style sweet potato mash, mixed leaves, vegan mayonnaise and pomegranate.

Both dishes are available for a limited time from 5 January across UK stores. 

🍔 Juicy Marbles Umami burger 🍔

Juicy Marbles has created what it calls the ‘ultimate veggie patty’ with its new Umami Burger, a new high-protein burger made with a whole-food-forward ingredients list.

Designed for convenience and flexibility, the patty can be fried in five minutes, and is made with ‘wholesome’ ingredients, including quinoa, flax, miso, fermented Koji barley and seitan. A single 100g patty delivers 22g of plant protein, 5g of fat and 179 kcal.

The Umami Burger, priced at £4.95 for a pack of two patties, is available now in Tesco stores across the UK. 

🍓 Bol’s new fruity power shakes 🍓

In terms of what is new in the beverage aisle for Veganuary, Bol has expanded its PowerShakes range with new banana and strawberry variants.

The banana power shakes are made with real banana, dates and almond butter, while the strawberry combines strawberries, oats and vanilla, and builds on the success of the range’s blueberry option, which launched in November last year.

Delivering over 25g of plant-based protein, 9g of fibre and 25 vitamins and minerals, as well as being naturally low in sugar and free from artificial sweeteners, preservatives, gums and emulsifiers, the Bol Power Shakes offer a functional RTD format to cater to busy consumers. 

🥗 Cauldron’s Express Tofu Range 🥗

Cauldron Foods has launched a new four-strong tofu range, Express, aimed at delivering big flavour with zero fuss as part of its Veganuary line-up.

Available from Tesco, the range claims to be the ‘fastest tofu on the market’, cooking in just five minutes and pre-seasoned for convenience.

Included in the line are two Marinated Tofu Pieces products in Asian inspired flavours. Positioned as an ideal addition to stir fries, wraps and salads. The pre-prepared pieces come in Teriyaki r Ginger & Garlic – a revamp of Cauldron’s existing Marinated pieces range.

Also available are two Grillable Tofu products that are ‘built for heat’ in an extra firm and pre-marinated format, suitable for grilling, griddling or barbecueing, available in Oregana & Thyme or Smoky BBQ varieties.

The Pieces are priced at £2.75 per 160g, while the Grillable products are £2.30 per 180g block. 

🍗 Meatless Farm’s new crispy nuggets 🍗

Despite all the drama going on around Meatless Farm’s parent company separating from the Vegan Food Group, it still found time to expand its range for 2026 with a brand new frozen Crispy Nuggets product, as well as a revamp of its Signature Burger product.

Both launches target existing plant-based shoppers and those trying it out for the first time as part of Veganuary, looking for something convenient and fully plant-based in the frozen section.

The nuggets retail at an RRP of £2.95 for a 500g bag and are available in Sainsbury stores, while the reformulated Signature Burger will retail at £3.25 per pack of two in Asda. 

🥥 Coconut-based creamers from Malk Organics 🥥

US plant-based beverage brand Malk Organics has unveiled a line of coconut-based creamers available in three flavours this month.

The Vanilla Coconut Milk Creamer offers a clean label take on classic vanilla options; meanwhile Sweet Cream Coconut Milk Creamer offers notes of cream and sugar, while the Unsweetened Coconut Milk Creamer contains no sugar in an original flavour.

Each flavour has been formulated for a smooth and ‘barista-worthy’ pour designed to pair well with any coffee. The range is available at select retailers across the US now. 

https://www.theplantbasemag.com/news/veganuary-2026-the-top-plant-based-products-launched-in-january