SNAP WEEKLY LOW COST VEGAN MENU RECIPES
Pancakes
Recipe by Reed Mangels, PhD, RD
(Makes 14)
1 3/4 cups all-purpose flour
1 Tablespoon + 2 1/4 teaspoons baking powder
3/8 teaspoon salt
1 1/2 Tablespoons sugar
1 3/4 cups soymilk
5 1/2 Tablespoons oil, divided
Blueberries (optional)
Combine flour, baking powder, salt, and sugar in a large bowl. Add 3 1/2 Tablespoons of oil and mix until flour is moistened. Place the remaining 2 Tablespoons of oil in a large skillet and heat on medium-high heat. When the oil is hot, pour batter into circles about 4 inches across. Cook a few minutes on one side, until bubbly, and then flip and cook on the other side about 2 more minutes or until golden brown.
| Total calories per pancake: 122 | Fat: 6 grams |
| Carbohydrates: 15 grams | Protein: 2 grams |
| Sodium: 209 milligrams | Fiber: 1 gram |
Baked Bean and Pasta Casserole
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
Two 14-ounce cans of pinto beans, drained and rinsed
1/4 cup molasses
1 medium onion, finely minced
5 cups of cooked pasta, drained
Preheat oven to 350 degrees. Mix all ingredients together. Pour into a casserole dish and bake at 350 degrees for 15-20 minutes.
| Total calories per serving: 348 | Fat: 2 grams |
| Carbohydrates: 68 grams | Protein: 14 grams |
| Sodium: 194 milligrams | Fiber: 8 grams |
Black-Eyed Peas and Collards
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
1 1/2 Tablespoons vegetable oil
2 cloves garlic, minced
One 15-ounce can black-eyed peas, drained and rinsed
One 10-ounce box frozen collard greens
1/4 cup water
2 Tablespoons lemon juice
Simmer oil, garlic, peas, and greens together in a covered frying pan over medium-high heat for 10 minutes, stirring occasionally. Add water and simmer for 10 more minutes. Add lemon juice and heat 2 more minutes.
| Total calories per serving: 144 | Fat: 6 grams |
| Carbohydrates: 20 grams | Protein: 4 grams |
| Sodium: 142 milligrams | Fiber: 6 grams |
Split Pea Dip
Adapted from Simply Vegan by Debra Wasserman
(Makes approximately 4 cups; 16 1/4-cup servings)
4 1/4 cups water
1-1/3 cups dried split peas
1 carrot, finely chopped
3 stalks celery, finely chopped
1 medium onion, chopped
Salt and pepper to taste
Bring split peas and water to a rapid boil. Add remaining ingredients and boil for another 25 minutes. Remove from heat. Place mixture in a food processor and blend until smooth or use a fork or potato masher to mash everything together.
| Total calories per 1/4 cup serving: 65 | Fat: 1 gram |
| Carbohydrates: 11 grams | Protein: 4 grams |
| Sodium: 9 milligrams | Fiber: 4 grams |
Broccoli and Tofu Sauté
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
1/2 cup vegetable broth ( 1/2 cup of water plus one vegetable bouillon cube or
use 1/2 cup of water with a dash of soy sauce)
1 bunch of broccoli, chopped, stems included (about 1-1/3 pounds)
1 teaspoon powdered ginger
2 cloves of garlic, minced
3 scallions, chopped
1 Tablespoon cider vinegar
2 Tablespoons soy sauce
1 pound tofu, crumbled
Sauté all ingredients except tofu, until broccoli is tender. Add tofu and stir-fry 5 minutes longer, adding water as needed to prevent sticking.
| Total calories per serving: 154 | Fat: 5 grams |
| Carbohydrates: 15 grams | Protein: 16 grams |
| Sodium: 648 milligrams | Fiber: 5 grams |
(Use low-sodium soy sauce to reduce sodium.)
Garbanzo Spread
From Simply Vegan by Debra Wasserman
(Serves 4)
One 19-ounce can garbanzo beans (chickpeas), drained and rinsed
1/2 cup tomato sauce
1 teaspoon cumin
1 teaspoon garlic powder
Blend all ingredients together in a food processor or blender or mash well with potato masher or fork.
| Total calories per serving: 112 | Fat: 2 grams |
| Carbohydrates: 19 grams | Protein: 6 grams |
| Sodium: 257 milligrams | Fiber: 5 grams |
Wayne's Tofu Chili
Recipe by Wayne Smeltz adapted from Simply Vegan by Debra Wasserman
(Serves 4)
12 ounces tofu, cubed in small pieces
1 1/2 Tablespoons vegetable oil
1 1/2 medium onions, chopped
2 green peppers, chopped
3/4 28-ounce can crushed tomatoes (remainder can be frozen for future use)
One 15-ounce can of black-eyed peas, rinsed and drained
One 15-ounce can of kidney beans, rinsed and drained
1 large jalape?o pepper, minced
Garlic and chili powder to taste
Sauté tofu in oil for 10 minutes. Add chopped onions and green peppers, and stir-fry 5 minutes longer. Lower heat. Add tomatoes, peas, beans, jalape?o peppers, and optional spices. Simmer for 12 minutes.
| Total calories per serving: 555 | Fat: 14 grams |
| Carbohydrates: 84 grams | Protein: 32 grams |
| Sodium: 500 milligrams | Fiber: 22 grams |
Cook's Notes: Use low-sodium tomatoes to reduce sodium. Can't find black-eyed peas? Substitute black beans, navy beans or pinto beans in this recipe.
Spicy Red Lentil Dish
Adapted from Simply Vegan by Debra Wasserman
(Serves 8)
3 Tablespoons vegetable oil
3 cups red lentils
3 onions, chopped
3 teaspoons cumin
3/4 teaspoon cayenne pepper or to taste
7 1/2 cups water
Stir-fry lentils, onion, and spices in oil in large pot for 2 minutes. Add water, cover, and cook over medium heat for 15 minutes. Stir occasionally.
Note: Red Lentils can be replaced with brown lentils but cooking time will increase slightly.
| Total calories per serving: 278 | Fat: 6 grams |
| Carbohydrates: 43 grams | Protein: 15 grams |
| Sodium: 5 milligrams | Fiber: 7 grams |
Black Bean Burgers
Adapted from Simply Vegan by Debra Wasserman
(Makes 11 burgers)
4 cups of black beans, mashed
2 stalks celery, finely chopped
2 carrots, finely chopped
1/2 small onion, minced
1/2 cup whole wheat flour
Salt and pepper to taste
4 teaspoons vegetable oil
Mix the ingredients (except the oil) in a bowl. Form 11 flat patties. Fry in oiled pan over medium-high heat until brown on each side.
| Total calories per burger: 111 | Fat: 2 grams |
| Carbohydrates: 18 grams | Protein: 5 grams |
| Sodium: 215 milligrams | Fiber: 6 grams |
Sweet Bean Spread
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
2-2/3 cups vegetarian baked beans
5 Tablespoons sweet pickle relish
Mash the beans in a bowl. Add the relish and mix well.
| Total calories per serving: 181 | Fat: 1 gram |
| Carbohydrates: 42 grams | Protein: 8 grams |
| Sodium: 740 milligrams | Fiber: 7 grams |
Fried Rice
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
2 cups brown rice, uncooked
6 cups water
4 teaspoons vegetable oil
4 stalks celery, finely chopped
2 large green peppers, finely chopped
4 scallions, chopped
2 Tablespoons fresh ginger, grated
6 Tablespoons soy sauce
Combine rice and water in a large pot. Bring to a boil over medium-high heat. When boiling, lower heat to a simmer, cover and cook until done, about 40 minutes. When rice is cooked add remaining ingredients and combine over medium heat for 5 minutes.
| Total calories per serving: 424 | Fat: 5 grams |
| Carbohydrates: 82 grams | Protein: 11 grams |
| Sodium: 1552 milligrams | Fiber: 4 grams |
(Use low-sodium soy sauce to reduce sodium.)
Sautéed Tofu
By Reed Mangels, PhD, D
(Serves 4)
2 3/4 cups cubed tofu
1/4 cup soy sauce
2 Tablespoons vegetable oil
Combine all ingredients in a large skillet, mixing lightly so as not to crush the tofu cubes. Sauté over medium heat about 10 minutes.
| Total calories per serving: 208 | Fat: 14 grams |
| Carbohydrates: 6 grams | Protein: 18 grams |
| Sodium: 1022 milligrams | Fiber: 2 grams |
(Use low-sodium soy sauce to reduce sodium.)
Tofu Scramble
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
1 1/2 teaspoons vegetable oil
1/2 pound fresh broccoli, chopped
1 small onion
1 pound tofu, crumbled
1 Tablespoon soy sauce
Salt and pepper to taste
Sauté broccoli and onion in oil for 4 minutes over medium-high heat. Add the tofu and soy sauce and sauté 4 minutes longer.
| Total calories per serving: 132 | Fat: 7 grams |
| Carbohydrates: 9 grams | Protein: 12 grams |
| Sodium: 279 milligrams | Fiber: 3 grams |
(Use low-sodium soy sauce to reduce sodium.)
Hash Browns
By Reed Mangels, PhD, RD
(Serves 4)
6 cups of cooked potatoes, diced, with skin
2 Tablespoons vegetable oil
Salt and pepper to taste.
Heat oil in skillet over medium-high heat. Add potatoes and sauté, stirring occasionally until browned. Season to taste.
| Total calories per serving: 149 | Fat: 7 grams |
| Carbohydrates: 19 grams | Protein: 4 grams |
| Sodium: 14 milligrams | Fiber: 4 grams |
Pasta Fruit Salad
Adapted from Simply Vegan by Debra Wasserman
(Serves 4)
3 cups cooked pasta
3 apples, cored and chopped
3 scallions, finely chopped
7.5-ounces water chestnuts, drained and chopped
3/4 cup raisins
Mix all ingredients together in a bowl. If time permits, chill before serving.
| Total calories per serving: 316 | Fat: 1 gram |
| Carbohydrates: 80 grams | Protein: 4 grams |
| Sodium: 40 milligrams | Fiber: 9 grams |
Lentil Soup
From The Lowfat Jewish Vegetarian Cookbook by Debra Wasserman
(Serves 4)
2 onions, peeled and chopped
2 cloves garlic, peeled and minced
2 teaspoons vegetable oil
1/2 teaspoon dried basil
1/2 teaspoon oregano
One 6-ounce can tomato paste
2 cups dried brown lentils
10 cups water
Salt to taste
One 10-ounce package frozen spinach
Sauté onions and garlic in oil in large pot over medium-high heat for 2 minutes. Add remaining ingredients except spinach, cover and simmer 40 minutes over medium heat. Add spinach. Cook 25 minutes longer until lentils are soft.
| Total calories per serving: 438 | Fat: 4 grams |
| Carbohydrates: 77 grams | Protein: 29 grams |
| Sodium: 279 milligrams | Fiber: 15 grams |
(Use low-sodium tomato paste to reduce sodium.)
Cake-Like Raisin Cookies
Adapted from Simply Vegan by Debra Wasserman
(Makes 12 cookies)
6 ounces raisins
1/2 tsp baking soda
1 cup + 2 Tablespoons whole-wheat flour
1 medium banana, mashed
2 Tablespoons molasses
2/3 cup water
Preheat oven to 375 degrees. Mix all the ingredients together in a bowl. Form 12 cookies on a lightly-oiled cookie sheet. Bake for 8-10 minutes at 375 degrees.
| Total calories per cookie: 99 | Fat: <1 gram |
| Carbohydrates: 24 grams | Protein: 2 grams |
| Sodium: 54 milligrams | Fiber: 2 grams |
© 1996-2024 The Vegetarian Resource Group, PO Box 1463, Baltimore, MD 21203. (410) 366-8343. Email:
The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.
Any page on this site may be reproduced for non-commercial use if left intact with credit given to The Vegetarian Resource Group and each page linked to www.vrg.org
Click here to see our Privacy Policy.
Web site questions or comments? Please email