10 Vegan Budget- Friendly & Healthy Ingredients

Wild rice contains twice as much protein as brown rice. Plus, it's loaded with fiber, potassium, and iron as well as several other essential nutrients. Sweet potatoes have more fiber and a lower glycemic index than white potatoes. Kale is a nutrition powerhouse, and super easy to prepare.


Sauté the kale with minced garlic. Washing the kale beforehand typically adds enough water to cook the kale. However, if the leaves are dry and the kale is not wilting, add a little water and cover to steam.

 To caramelize sweet potatoes: Heat the vegan butter or olive oil. Cook the sweet potato chunks for 5 minutes. Add the maple syrup with water. Cook for 5 minutes more, or until golden brown and crispy.

Make the Garlicky Maple-Dijon dressing: EVOO, balsamic vinegar, maple syrup, Dijon, garlic, salt and pepper. Grating the garlic directly into the dressing using a microplane or fine grater adds a ton of flavor.

Hemp hearts and pepitas add heart healthy fats, protein, iron, and fiber to this delicious vegan salad.  Serve warm, at room temperature, or chilled. The perfect meal prep recipe. Refrigerate for up to 4 days. Full recipe at cookingforpeanuts.com