6 CHEAP, EASY AND DELICIOUS VEGAN TRAVEL RECIPES

“PEOPLE WHO LOVE TO EAT ARE ALWAYS THE BEST PEOPLE” – JULIA CHILD

For those traveling on a budget, or even those who aren’t but are longing for a hearty homemade meal, these six recipes are inexpensive, easy to make and a reward for your taste buds!

The recipes I’ve selected are favourites of mine for when I’m strapped for time, cash and don’t always have the luxury of all the cooking facilities I’d have at home. Most hostels and some hotels would have the necessary equipment to make these meals, and the staple ingredients can be found in any supermarket or convenience store.


1. JAMBALAYA

A Cajun dish of rice made vegan!

INGREDIENTS:

  • 1 onion (diced)
  • 1-2 stalks of celery (chopped)
  • Minced garlic (4 cloves worth)
  • 1 red or green pepper (diced)
  • 1 can crushed/diced tomatoes (undrained)
  • 1 litre vegetable stock/cubes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon paprika
  • 2 tablespoons soy sauce
  • 2 cups (400 grams) uncooked rice of choice i.e. brown, white, basmati etc.
  • 3 cups (500 grams) mixed beans (I used chickpeas, white beans and kidney beans)
  • Salt & Pepper (to taste)

METHOD:

  1. Heat a large pan over medium-high heat and add a splash of water or a tablespoon of oil. Add the onion, and garlic and sauté until soft. Add the celery and peppers, and sauté until they begin to soften.
  2. Add the crushed/diced tomatoes, vegetable stock (or water and stock cubes), herbs, spices, sauces and rice. Simmer gently until the rice is cooked and the liquid is absorbed (30-40 minutes). To prevent the rice from sticking, stir occasionally.
  3. Once the rice is cooked, stir in the beans and taste. Give it a minute for the beans to heat then serve.

*For those who like spicy – can add tabasco sauce and/or more paprika.
**The herbs and sauces in the ingredients can be swapped out for others depending on preference, availability and cost.
***This recipe makes about 4-5 meals. Can reduce or increase ingredients to suit.

6775099540_dc9e788676_o.jpgIMAGE FROM FLICKR


2. MINESTRONE SOUP

A hearty, thick, Italian soup made with vegetables, often with the addition of pasta!

INGREDIENTS:

  • 2 tablespoons olive oil (optional – can use water)
  • 1 onion (finely chopped)
  • 3 carrots (chopped)
  • 2 stalks of celery (chopped)
  • 2 zucchini (chopped)
  • 1 can crushed/diced tomatoes (undrained)
  • 1 can kidney beans (drained and rinsed)
  • 1 can tomato/pasta sauce
  • 1 litre vegetable stock/cubes
  • 1 tablespoon dried basil
  • 1/2 tablespoon dried parsley
  • 1 teaspoon oregano
  • 1 cup spinach leaves (frozen or fresh – optional)
  • 1 1/2 cups pasta of choice i.e. shell, spiral, penne etc.
  • Salt & Pepper (to taste)

METHOD:

  1. Add olive oil (or water) in a large stock pot over medium-high heat. Add the onion, carrots, celery and zucchini. Let cook for 8-10 minutes until tender, stirring occasionally.
  2. Add the crushed/diced tomatoes, beans, tomato sauce, vegetable stock (or water and stock cubes), basil, parsley and oregano. Stir together and let come to a boil. Once boiling, turn down and let simmer for 10-15 minutes.
  3. Add spinach (optional) and dried pasta. Let cook until pasta is done.
  4. Add salt and pepper to taste then serve.

*The herbs and vegetables in the ingredients can be swapped out for others depending on preference, availability and cost.
**This recipe makes about 4-5 meals. Can reduce or increase ingredients to suit.

4308267159_e63882834c_o.jpgIMAGE FROM FLICKR


3. FRIED RICE

A dish of cooked rice that has been stir-fried and made vegan!

INGREDIENTS:

  • ½ cup rice of choice i.e. brown, white, basmati
  • 1 tablespoon olive oil (optional – can use water)
  • 1 cup carrots (fresh or frozen – chopped)
  • ½ cup peas (fresh or frozen)
  • ½ cup corn (canned or frozen)
  • 1 small block marinated tofu (optional, but recommended)
  • 1 tablespoon soy sauce or tamari
  • Salt & Pepper to taste

METHOD:

  1. Cook rice.
  2. Add oil (or water) in a wok or skillet and sauté the chopped/frozen carrot until it starts to soften. Add the peas and corn and cook until they start to soften.
  3. Chop the marinated tofu into bite sized pieces and add to wok/skillet. (if you like your tofu extra crispy, best add the tofu before the vegetables)
  4. Add the rice and soy sauce in with the vegetables and tofu and stir through.
  5. Add salt and pepper to taste, then serve.

*This recipe makes about 4-5 meals. Can reduce or increase ingredients to suit.

16146282614_ea12bf6fb5_o.jpgIMAGE FROM FLICKR


4. VEGGIE COUSCOUS

Couscous is a Maghrebi dish of small steamed balls of crushed durum wheat. Great paired with vegetables and spices for a hearty meal!

INGREDIENTS:

  • 2 tablespoons olive oil (optional – can use water)
  • 1 red onion (chopped)
  • 1 pepper – red, green or yellow (chopped)
  • 1 carrot (chopped into cubes)
  • ½ cup frozen peas
  • ½ cup corn (frozen or canned)
  • Minced garlic (2 cloves worth)
  • 1 can chickpeas (drained)
  • 1 cup vegetable stock/cubes
  • ½ teaspoon paprika
  • ½ teaspoon ground coriander
  • ½ teaspoon ground parsley
  • 1 cup /175g couscous

METHOD:

  1. In a medium-size skillet add oil (or water) over medium heat.
  2. Add onion, peppers, carrot, peas and sauté until all the vegetables are tender
  3. Add the garlic and sauté
  4. Boil stock in a separate saucepan and cook couscous.
  5. Once couscous has cooked, mix in vegetables and remaining ingredients, stir, cover and remove from heat. Let stand 5 minutes, until liquid is absorbed.
  6. Fluff with a fork and serve.

*The herbs and vegetables in the ingredients can be swapped out for others depending on preference, availability and cost.
**This recipe makes about 4-5 meals. Can reduce or increase ingredients to suit.

6177185023_e6dfef4075_o.jpgIMAGE FROM FLICKR


5. CHICKPEA & SPINACH STEW

A dish of chickpea and spinach cooked slowly in liquid!

INGREDIENTS:

  • 2 tablespoon olive oil (optional – can use water)
  • Minced garlic (3 cloves worth)
  • 1 red onion (finely chopped)
  • 3 teaspoon cumin (ground)
  • 1½ teaspoon paprika (ground)
  • 2 cans crushed/diced tomatoes (undrained)
  • 1 can cooked chickpeas (drained)
  • 1 tablespoon tomato paste
  • 2-3 cups of spinach (frozen or fresh)
  • ½ cup rice of choice (to serve with) i.e. brown, white, basmati
  • Salt & Pepper to taste

METHOD:

  1. Add oil (or water) to a large frying pan (ideally with a lid). Add onion and fry until almost translucent, stirring occasionally.
  2. Add garlic. Keep stirring until the onion is translucent and garlic softens. Add all the spices and continue to stir as they burn easily.
  3. Add tomato paste to the pan and stir into the onion and garlic mixture.
  4. Add tomatoes to the pan and let the sauce thicken by simmering it on a low heat with no lid on. Give the sauce a good stir from time to time.
  5. Once the sauce has thickened, taste it and season with salt and pepper if needed. Can add sugar if tomatoes are too tangy
  6. Stir in chickpeas and let them warm through. Add in the spinach and place the lid on to let spinach wilt and cook in the steam then serve.

*This recipe makes about 4-5 meals. Can reduce or increase ingredients to suit.
**Can add chilli powder or tabasco if you prefer spicy.

4919326955_14e6088571_o.jpg
IMAGE FROM FLICKR


6. LENTIL CHILI

A spicy lentil stew!

INGREDIENTS:

  • 2 tablespoon olive oil (optional – can use water)
  • 1 onion (chopped)
  • 1 red pepper (chopped)
  • Minced garlic (5 cloves worth)
  • 4 teaspoon chili powder
  • 1 can brown lentils (drained)
  • 2 cans crushed/diced tomatoes (undrained)
  • 1 litre vegetable stock/cubes
  • Salt and Pepper to taste

METHOD:

  1. Add oil (or water) to a stock pot over medium heat. Add onion and red bell pepper; sauté the vegetables soft and lightly browned, stirring occasionally.
  2. Stir in garlic and chili powder.
  3. Add lentils, tomatoes, and stock. Season with salt and ground black pepper, to taste. Bring to a boil, then simmer, partially covered until lentils are tender.
  4. Optional: Transfer 3 cups of cooked chili into a blender and process until pureed (or mash by hand); add the pureed chili back into the remaining chili and stir to combine. Then serve

*Optional toppings: vegan sour cream, vegan cheese, croutons, tortilla chips, avocado/guacamole
**This recipe makes about 5-6 meals. Can reduce or increase ingredients to suit.
**Can add more chili powder or Tabasco if you prefer really spicy.

5034005470_d5fc48173c_o.jpgIMAGE FROM FLICKR


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16 Comments Add yours

  1. A great list. I’m definitely saving this for later.

    Liked by 1 person

    1. Glad to hear! It’s a good one to bookmark for when you’re strapped for time and cash 🙂

      Liked by 1 person

  2. MyBookJacket says:

    These sound lovely! Especially that Minestrone

    Liked by 1 person

    1. Minestrone is awesome!! You won’t be disappointed and soo easy to make 🙂

      Liked by 1 person

      1. MyBookJacket says:

        I’ll let you know when I do make it! Thanks

        Liked by 1 person

      2. Please do! Enjoy 🙂

        Like

  3. Great recipe suggestions 🙂 I’m trying to eat more Vegan and Vegetarian meals so this is helpful!

    Liked by 1 person

    1. Glad to hear! Not sure why more people don’t – it’s so cheap!! 🙂

      Like

  4. I’m here for the fried rice.

    Liked by 1 person

    1. Nothing beats a good fried rice!

      Like

  5. Reblogged this on Travel Inspire Connect and commented:
    Yum! That couscous recipe looks similar to one of my favs…with roasted potatoes, onions, peppers, zucchini, tomatoes and mushrooms over quinoa.

    Liked by 1 person

    1. Thank you for sharing! Quinoa is another great substitute for couscous (depending on availability and cost). I love how diverse this dish can be! You can literally put anything you like in it! YUM 🙂

      Liked by 1 person

  6. These are great recipes. It’s always cheapest to cook from scratch, and far, far healthier too. Thanks for sharing! (I do a veggie couscous too and add a wee bit of salty feta cubes to it… it’s a fave.)

    Liked by 1 person

  7. BOOKMARKED!!!! Thanks for adding the variation notes!

    Liked by 1 person

    1. Yay! You’re most welcome 🙂

      Like

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