menu for vegan with limited cooking gear

RAS

Hi folks

Need a bit of advice for a young person newly moved into their first flat with a cooker etc but very little cooking equipment. has some cooking skills but cannot batch cook as has very

Working temporary jobs and struggling financially so is not eating very well. The only decent sized nearby supermarket is Asda which I do not know at all.

I am going to send some grocery vouchers but thought a shopping list and menu plan (with recipes) might help a rather overwhelmed younger person.

The person is vegan, and I do not know if Asda do things like tofu or vegan burgers?

My first stab is below but ideas welcome


Shopping List


Core supplies
· Washing up liquid
· Cooking oil – corn, sunflower or soya
· Vinegar
· Margarine
· Soy sauce
· Chilli powder
· Tomato sauce – 1 bottle budget range
· Instant mashed potato – 1 packet
· Garlic – 1 bulb
· Fresh Ginger – I small knob half the size of an egg – costs 10-20p
· Cornflour – 1 pack
· Soya milk – 2 cartons
· Orange juice – 2 cartons budget (or get apple/grapefruit if preferred)
· Cereal – I box budget
Mushy peas - 1 can (for soup)

Food For menu
· Budget tomato pasta sauce - 1 jar
· Pasta 1 500g bag
· 3 minute noodles – 2 packs
· Kidney beans – 1 400g saver tin
· Chick peas – 1 400g tin
· 1 bag carrots
· Parsnip - one
· Onions - I bag or 500g
· Tofu -
· Peas and sweetcorn or just peas budget – I bag frozen
· Bread – one loaf budget wholemeal
· Wholemeal pitta – I packet – freeze these if possible
· Bananas – 7
· Chocolate – 1 bar non-dairy
·Baked beans – 2 tins
·
Menu Plan

Breakfast
· Cereal and soya milk plus small glass juice on workdays
· Baked beans on “buttered” toast or toast with kidney bean pate plus small fruit juice

Work day lunches and snack
1 banana and 1or 2 chunks chocolate each work day
· Pasta salad – cook a little extra pasta the night before
· Bean or chickpea salad – use less than the whole tin on days 2 or 4 and make a salad for the next day
· Sandwiches
· Kidney bean pate
· Tofu pate

Day off lunches
Soup, sandwich and fruit

Main meal
· Day 1 – Pasta and tomato sauce
· Day 2 – Bean Chilli and pitta bread
· Day 3 – Tofu Stirfry
· Day 4 – Chickpea stew
· Day 5 – Tofu Stirfry
· Day 6 – Chips and shop pasty with peas and sweetcorn
· Day 7 – Burgers and potatoes with peas and sweetcorn

Pink.

These threads might give you some inspiration:

Going vegan......old style?!

Vegan packed lunch ideas?

Vegan Store Cupboard Challenge

Vegan and vegetarian food on the cheap

Vegan Recipe Thread.

Pink

VeggieCatLady

I'm not sure how big the young person's local asda is, so that will vary the availability of items. I would recommend getting larger bags of dried pulses such as lentils and split peas, as these are filling and can be eaten with a sauce, cooked then made into patties and fried or just eaten on their own. Does the young person have a freezer or freezer compartment in their fridge? I'm not sure if asda do frozen soya mince or pieces, but this would be worth looking into. Good luck to them x

Lexxi

The sp instant mash is really good.

Someone on here gave me this site, I've linked it to the nutrition side just in case it's any use http://www.vegansociety.com/lifestyle/nutrition/

I don't think I can help with recipes but wondered if porridge would be more versatile than cereal as you can vary toppings, also would pizza be an option, cheeseless of course, but if there was a dough made up in advance then it could be topped with tomato sauce and any old veggies/some fruits depending on whoops items available.
Currys can be made with veg and lentils/chickpeas, coconut milk is around 50p a tin and you should be able to get 2-3 decent servings out of it.
http://www.bbcgoodfood.com/recipes/775642/indian-butternut-squash-curry?pager.offset=20 this is nice, I didn't put the yoghurt in and used powder instead of paste.
http://www.bbcgoodfood.com/recipes/1642/one-pan-spicy-rice Same no yoghurt and used powder, didn't add nuts either. In fact what I ended up with was loosely based on the spice, the rice and the chickpeas!
http://www.thegraciouspantry.com/clean-eating-quick-indian-style-couscous/
This was really nice but I added sugar before the coconut so it was quite sweet, it did a taster bowl, 4 lunches and one tea, so you might need to reduce/freeze (if poss) for one person

They're all one pot but I don't know how it rates on the budget as these are all things we would have in, or if they aren't I skip/improvise

http://vegetarian.about.com/od/maindishentreerecipes/u/easyrecipes.htm this is the other site someone here gave me.
You could also do jackets with leftovers so it's not the same meal twice?

Final link as I'm making myself hungry, this one serves a lot and I'm not sure if/how it would freeze but sounds like a real winter warmer http://www.thegraciouspantry.com/clean-eating-4-bean-chili/ You could lessen the amounts if you're able to get dried and adjust that way?
I know this is really obvious too but the recipes have comments posted under them with alterations and suggestions so it may give you more inspiration

shandyclover

Asda does an instant mix for falafels, burgers, and spaghetti bolonaise/shepherds pie type sauce, all vegan based on soya protein. They are £1 or thereabouts each, I think they serve 4. I've had these in for vegan daughters to whip up when I'm not home.

The cheap family recipes site also has lots of simple cheap vegan recipes, they would just have to be scaled down to suit 1 person.http://www.cheap-family-recipes.org.uk/planner-option3-month1.html

If there's a chinese store anywhere near tofu can be bought fresh there for half the price of supermarket stuff.

Hummus is often reduced to pennies - it can be frozen and defrosted. I think I have about 6 tubs in the freezer right now!

flutterbyuk25

Asda does sell tofu they often have it on offer 3 for £5