“Where do you get your protein?” is the question every vegan hears, and “isn’t it expensive?” usually follows close behind. The honest answer to both is that a high-protein vegan dinner can be one of the cheapest meals you’ll cook all week, as long as you build it around the humble staples: lentils, chickpeas, beans, tofu and whole grains.
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.
Red Lentil and Chickpea Dahl
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
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.