Here are our go-to budget dinners that keep protein high and cost low, plus a full recipe for the one we make most: a red lentil and chickpea dahl that works out at around $2 to $3 a serve with roughly 20 g of protein.

The cheapest vegan protein sources

Prices vary between supermarkets and states, but these are consistently the best value in Australia:

• Dried red lentils: no soaking needed, cook in 15 to 20 minutes, and very cheap per serve.
• Canned chickpeas and beans: supermarket home-brand cans are some of the best-value protein you can buy, and they’re ready to use.
• Dried chickpeas and beans: even cheaper if you’re willing to soak overnight or use a pressure cooker.
• Firm tofu: plain supermarket tofu is affordable and versatile.
• Peanut butter and peanuts: great for sauces and dressings that add protein and flavour.
• Rolled oats, wholemeal pasta and brown rice: not protein powerhouses on their own, but they add meaningfully when paired with legumes.

Five cheap, high-protein vegan dinners

1. Red lentil and chickpea dahl

Our top pick, with the full recipe below. Creamy, warming, ready in about 35 minutes and even better the next day.

2. Black bean and brown rice burrito bowls

Canned black beans warmed with cumin, smoked paprika and garlic, served over brown rice with corn, tomato, lettuce and salsa. Add guacamole if avocados are cheap.

3. Peanut tofu noodles

Pan-fried firm tofu tossed with noodles, frozen stir-fry vegetables and a sauce of peanut butter, soy sauce, lime juice, garlic and a little chilli.

4. Chickpea and spinach curry

Onion, garlic, ginger and curry powder, a can of tomatoes, two cans of chickpeas and a bag of baby spinach stirred through at the end. Serve with rice.

5. Lentil bolognese

Swap mince for brown lentils in your usual bolognese sauce and serve over wholemeal pasta. Grated carrot and zucchini stretch it further.

The recipe: red lentil and chickpea dahl

This dahl relies entirely on pantry staples. Red lentils break down into a thick, creamy base, chickpeas add texture and extra protein, and a little coconut milk makes it rich. It makes four generous serves.

Based on typical home-brand supermarket prices, the whole pot costs roughly $9 to $12, so $2 to $3 a serve before rice. Your exact cost will depend on where you shop and what spices you already have.

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Red Lentil and Chickpea Dahl

A creamy, budget-friendly vegan dahl made from pantry staples, with roughly 20 g of protein per serve.

Course Main Course

Cuisine Indian

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 serves

Author Mc Jane

Ingredients

• 1 tbsp vegetable oil
• 1 brown onion diced
• 3 cloves garlic crushed
• 1 tbsp fresh ginger grated
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp ground turmeric
• 1/2 tsp chilli flakes optional
• 300 g dried red lentils rinsed well
• 400 g can diced tomatoes
• 400 g can chickpeas drained and rinsed
• 270 ml can light coconut milk
• 3 cups vegetable stock or water
• 1 lemon juiced
• salt to taste
• fresh coriander and steamed rice to serve

Instructions

• Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes until soft.
• Add the garlic and ginger and cook for 1 minute, then stir in the cumin, coriander, turmeric and chilli and cook for 30 seconds until fragrant.
• Add the rinsed lentils, tomatoes, coconut milk and stock. Bring to the boil, then reduce to a simmer.
• Simmer uncovered for 15 to 20 minutes, stirring often, until the lentils have broken down and the dahl is thick and creamy. Add more water if it gets too thick.
• Stir in the chickpeas and cook for 3 to 4 minutes to heat through.
• Add the lemon juice and season with salt. Serve with rice and fresh coriander.

Notes

Dahl thickens as it cools, so add a splash of water when reheating. It keeps for 4 days in the fridge or up to 3 months in the freezer. Costs are estimates based on home-brand supermarket prices and will vary.

How to keep costs down even further

• Buy spices from the international aisle or an Indian grocer. They’re often much cheaper per gram than the small jars in the spice aisle.
• Cook dried chickpeas in bulk. Soak and cook a big batch, then freeze in can-sized portions.
• Use light coconut milk, or skip it. The dahl is still delicious with extra stock instead.
• Freeze leftovers. Dahl freezes beautifully for up to three months, so a double batch costs very little extra.

FAQ

What is the cheapest source of vegan protein?

Dried lentils, dried beans and home-brand canned chickpeas and beans are usually the cheapest vegan protein sources in Australian supermarkets, followed by plain firm tofu.

How much protein is in red lentil dahl?

This recipe has roughly 20 g of protein per serve, based on 300 g of dried red lentils and a can of chickpeas shared over four serves. Serving it with rice adds a little more.

Do I need to soak red lentils?

No. Red lentils don’t need soaking. Just rinse them well until the water runs mostly clear, then cook.

Can I freeze dahl?

Yes. Cool it completely, then freeze in airtight containers for up to three months. Thaw overnight in the fridge and reheat with a splash of water.

Below is a quick guide to what’s in season during September, October and November, a few easy ideas for each, and our favourite spring recipe: a lemony asparagus, pea and mint orzo that comes together in about 25 minutes.

What’s in season in Australian spring

Seasons vary a little between Hobart and Darwin, but across most of the country you’ll find these at their best and cheapest in spring:

• Vegetables: asparagus, peas, snow peas, sugar snap peas, broad beans, artichokes, baby spinach, rocket, spring onions, new potatoes, fennel, zucchini (from late spring), radishes and lettuce.
• Herbs: mint, parsley, dill, chives, coriander and basil (from late spring).
• Fruit: strawberries, mulberries, mangoes (from late spring in the north), lemons, limes, oranges, avocados and pineapple.

A good rule: if it’s piled high at the front of the greengrocer and the price has dropped, it’s in season.

Easy spring ideas

Asparagus

Snap off the woody ends, toss in olive oil and salt, and roast at 220°C for 8 to 10 minutes. Finish with lemon zest and toasted almonds. Or shave it raw into ribbons with a vegetable peeler for a crunchy salad.

Peas and broad beans

Blanch for two minutes, then smash with mint, lemon juice, olive oil and salt for a bright green spread on sourdough toast. Double-peel broad beans (pop them out of their pale skins after blanching) for the best colour and texture.

Baby spinach and rocket

Wilt a big handful into pasta, curries or soups right at the end of cooking, or use as the base for a quick salad with toasted seeds and a mustard dressing.

Strawberries

Slice and macerate with a little sugar and lemon juice for 15 minutes, then spoon over coconut yoghurt, overnight oats or vegan pancakes.

Our favourite: spring asparagus, pea and mint orzo

This is the dish we make on repeat once asparagus season starts. Orzo cooks like risotto but takes half the time and needs far less stirring. A splash of plant milk and a spoonful of nutritional yeast make it creamy without any dairy, and plenty of lemon and mint keep it fresh.

It works as a main for two to three people or a side for four, and it’s just as good cold the next day as a pasta salad.

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Spring Asparagus, Pea and Mint Orzo

A creamy, lemony vegan orzo packed with spring asparagus, peas and fresh mint. Ready in about 25 minutes.

Course Main Course

Cuisine Mediterranean

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 3 serves

Author Mc Jane

Ingredients

• 2 tbsp olive oil
• 1 brown onion finely diced
• 3 cloves garlic finely chopped
• 1 1/2 cups dried orzo about 300 g
• 3 cups hot vegetable stock
• 1 bunch asparagus woody ends removed, cut into 3 cm pieces
• 1 cup peas fresh or frozen
• 1/4 cup unsweetened plant milk
• 2 tbsp nutritional yeast
• 1 lemon zest and juice
• 1/2 cup fresh mint leaves torn
• 1 handful baby spinach optional
• salt and black pepper to taste
• 2 tbsp toasted pine nuts or flaked almonds to serve

Instructions

• Heat the olive oil in a large, deep frying pan over medium heat. Add the onion and a pinch of salt and cook for 4 to 5 minutes until soft.
• Add the garlic and cook for 1 minute, then add the orzo and stir for another minute to lightly toast it.
• Pour in the hot stock, bring to a simmer and cook for about 8 minutes, stirring often so the orzo doesn't stick.
• Add the asparagus and peas and cook for 3 to 4 minutes more, until the orzo is tender and most of the liquid has been absorbed. Add a splash of water if it gets too thick.
• Stir in the plant milk, nutritional yeast, lemon zest and half the lemon juice, plus the spinach if using. Season well with salt and pepper.
• Take off the heat, stir through most of the mint, and taste for more lemon juice. Serve topped with the remaining mint and toasted nuts.

Notes

Orzo keeps absorbing liquid as it sits, so loosen leftovers with a splash of hot stock or water. For extra protein, stir through a drained can of cannellini beans with the peas.

Tips for the best result

• Don’t overcook the asparagus. Add it in the last few minutes so it stays bright green with a little bite.
• Frozen peas are fine. If you can’t find fresh peas, frozen work perfectly and are often sweeter.
• Loosen it before serving. Orzo keeps absorbing liquid as it sits. Stir in a splash of hot stock or water just before serving to bring back the creamy texture.
• Add protein. Stir through a drained can of cannellini beans or top with crispy tofu to turn it into a more filling main.

FAQ

What vegetables are in season in spring in Australia?

Asparagus, peas, broad beans, snow peas, baby spinach, rocket, artichokes, spring onions, new potatoes, fennel and radishes are at their best through September, October and November.

Is orzo vegan?

Most dried orzo is made from durum wheat semolina and water, so it’s vegan. Check the label, as some fresh or speciality pastas contain egg.

Can I make this orzo gluten-free?

Yes. Use a gluten-free orzo-shaped pasta, or swap in short-grain rice and cook it a little longer, adding stock gradually like a risotto.

How long does it keep?

Store leftovers in an airtight container in the fridge for up to three days. It’s lovely cold as a salad with an extra squeeze of lemon.

1. Quinoa-Stuffed Bell Peppers

Let’s start with a dish that’s both hearty and wholesome – quinoa-stuffed bell peppers. Begin by cooking quinoa according to package instructions and set aside. While the quinoa is cooking, slice bell peppers in half lengthwise and remove the seeds. In a skillet, sauté onions, garlic, and your favorite veggies until tender. Mix the sautéed veggies with the cooked quinoa, season with herbs and spices of your choice, and stuff the mixture into the bell pepper halves. Bake in the oven until the peppers are tender and the filling is heated through. Serve with a dollop of creamy avocado or a drizzle of tangy salsa for an extra burst of flavor.

2. Mushroom and Spinach Pasta

Craving a comforting bowl of pasta without the guilt? Look no further than this mushroom and spinach pasta dish that’s both hearty and healthy. Start by cooking your favorite pasta according to package instructions. While the pasta is cooking, sauté sliced mushrooms in a skillet until golden brown and caramelized. Add fresh spinach leaves to the skillet and cook until wilted. Toss the cooked pasta with the mushroom and spinach mixture, along with a splash of vegetable broth or white wine for extra flavor. Finish with a sprinkle of nutritional yeast or grated Parmesan cheese if you’re not vegan, and dinner is served in no time!

3. Chickpea and Vegetable Stir-Fry

Stir-fries are a lifesaver on busy weeknights, and this chickpea and vegetable stir-fry is no exception. Begin by draining and rinsing a can of chickpeas, then pat them dry with paper towels. In a hot skillet or wok, stir-fry your favorite veggies – think bell peppers, broccoli, snap peas, and carrots – until crisp-tender. Add the chickpeas to the skillet along with a flavorful sauce made from soy sauce, garlic, ginger, and a touch of honey or maple syrup for sweetness. Serve the stir-fry over brown rice or quinoa for a complete meal that’s packed with protein and fiber to keep you satisfied all night long.

4. Sweet Potato and Black Bean Tacos

Who says tacos are only for weekends? These sweet potato and black bean tacos are a quick and easy option for busy weeknights when you need dinner on the table fast. Start by roasting cubes of sweet potato until tender and caramelized. While the sweet potatoes are roasting, warm up a can of black beans on the stove and season with your favorite taco spices – think cumin, chili powder, and smoked paprika. Assemble your tacos by filling soft corn tortillas with roasted sweet potatoes, black beans, fresh salsa, avocado slices, and a squeeze of lime juice. It’s a flavor-packed meal that’s sure to become a weeknight favorite in no time.

5. Lentil and Vegetable Soup

There’s nothing quite as comforting as a steaming bowl of soup on a chilly evening, and this lentil and vegetable soup fits the bill perfectly. Start by sautéing onions, carrots, and celery in a large pot until softened. Add dried green or brown lentils, vegetable broth, canned diced tomatoes, and your favorite herbs and spices to the pot. Let the soup simmer until the lentils are tender and the flavors have melded together beautifully. Serve piping hot with a crusty slice of whole grain bread for dipping, and you’ve got yourself a nourishing meal that’s as satisfying as it is wholesome.

Incorporating these easy healthy weeknight dinners into your meal rotation is a simple yet effective way to prioritize your health and well-being, even on the busiest of nights. With minimal prep and cook time required, you can enjoy delicious homemade meals that nourish your body and soul without sacrificing precious time or energy.

So why wait? Whip up one of these tasty recipes tonight and treat yourself to a nutritious dinner that’s as easy to make as it is satisfying to eat. Your taste buds – and your body – will thank you for it! I can’t wait to see what delicious dishes you come up with!

Happy cooking!