Picture it. . .a beautiful spread of delicious food, displayed on your best serving pieces. There’s a first course, a second course, a salad, several side dishes, and of course the star of the show. Wait. How many of us actually cook this way on a regular basis? In reality, we often find ourselves scrambling through the pantry and fridge less than an hour before dinnertime, searching for items that we can throw together into some semblance of a meal. Am I right? This recipe is perfect for just those occasions. Made with frozen veg, this Broccoli Cheese Soup is quick and simple, but at the same time is warming and homey and everything a soup should be.

Using Frozen Vegetables

Convenience

Frozen vegetables are super convenient to have on hand. Of course, fresh produce is preferred for most recipes, but frozen veggies are better than no veggies. Plus, when cooked into soups and stews, you usually can’t tell the difference.

Less Waste

One of my favorite tricks to save time in the kitchen is freezing chopped onions and peppers for use in a variety of recipes. Only need half an onion or bell pepper for a recipe? Go ahead and dice the whole thing and freeze the other half to use later. Once you cook it into your dish, you’ll never know the difference!

Frugal

When you catch a deal on great produce, go ahead and stock up. I don’t know about you, but I get sick of eating the same thing day after day. So don’t serve your family those great-buy organic green beans for 8 days in a row. Serve them fresh a couple of times and then freeze the rest for use later.

Vegetables that Freeze Well

Be careful. . .some vegetables turn to mush when frozen. You can either purchase already frozen produce or freeze your own. Certain vegetables will last longer in the freezer if you blanch them briefly in steaming water first, so do your research to find out how this is done. Here’s a list of just a few vegetables you can freeze easily without losing all taste and texture:

• Broccoli & cauliflower
• Onions
• Corn
• Asparagus
• Peas
• Green beans
• Brussels sprouts
• Spinach
• Squash
• Peppers
• Carrots
• Okra

Ready to Make Some Soup?

So you have your bag of frozen broccoli florets, let’s get cooking!

I adapted this recipe from a favorite classic by simply substituting vegan ingredients for the cheese, butter, and milk. It took a bit of trial and error to get the taste just right, but the result is a creamy, hearty soup that’s perfect for a quick dinner on a chilly evening.

Love Cooking Soups?

Try my Butternut Squash Soup!

One of the biggest complaints I hear about eating a vegan lifestyle is the expense of feeding a family. I get it. Vegan foods can be expensive. When you have a family, I see how many of the foods I love could add up quickly. So let’s look at some practical ways of eating vegan on a budget.

Avoid Prepared Foods

Convenience food and vegan substitute foods always cost more, whether they’re vegan or traditional. You can make these items yourself for much cheaper, and homemade foods actually taste better anyway. You’ll be surprised at how simple it is to make your own vegan burger patties, meatballs, and even vegan cheeses. Plan ahead and make large batches to freeze to save even more time and money.

Plan Ahead

There’s nothing worse than scrambling to figure out what’s for dinner at 5:00 and discovering you don’t have the ingredients you need. These are times when you’re most likely to grab something quick and simple. Sadly, quick and simple usually means you’ll be spending more on that meal.

Eating vegan on a budget is much easier if you plan your family’s meals before you grocery shop. You will avoid multiple trips to the store and save money in the long run.

Discover New Protein Sources

It is such a common misconception that humans need a ton of protein to stay healthy and physically fit. Mention to your friends, family, or physician that you are vegan, and their instant concern is whether or not you eat enough protein. Ask those friends where the cows, gorillas, and oxen get their protein. . .from plants! Many plants provide an excellent source of protein.

• Soybeans: tofu, tempeh, edamame, soy milk
• Lentils
• Chickpeas, lima beans, and other beans
• Vegetables: peas, snow peas, broccoli, kale, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts
• Nutritional yeast
• Spirulina
• Quinoa and amaranth
• Nuts and seeds

Not only that, but humans actually don’t need as much protein as some believe, and protein deficiency is extremely rare. Read more about that here.

Meat alternatives and faux meat options can add variety and familiar flavors when transitioning to a vegan diet. But vegan burger patties and “chicken” strips are not only costly, they typically aren’t as healthy as whole, fresh vegetables and other foods.

Buy In Bulk

Purchasing foods you eat frequently in bulk saves a lot of money in the long run. A bag of dried beans can make dozens of meals and costs so much less than canned beans. (Not to mention they taste a thousand times better.) You can find many types of grains (like oats, rice, quinoa, etc.), beans and legumes, dried fruits, nuts, seeds, and more at bulk stores. You can even stock up on certain fresh vegetables when they go on sale to cut up and toss in the freezer.

Think Simple

There are loads of elaborate vegan recipes for you to try. I admit, I love going all-out and cooking fancy, delicious foods, and there are tons of those kinds of recipes on this website. But let’s face it: For most families, it’s simply impractical to try to cook that way every night.

So keep it simple. Stick to whole grains, steamed, roasted, or grilled vegetables, soups, salads, beans, etc. These meals may not be as impressive as an all-out vegan masterpiece, but they are filling, nutritious, and won’t break the bank or take hours on busy weeknights to prepare. Save the elaborate recipes for weekends and special occasions instead.

Try a Co-Op or Farmer’s Market

When eating vegan on a budget, your local farmer’s market can be a goldmine of possibilities. Not only does shopping at a local market support the economy, you’ll find a great selection at lower prices than major grocers. Most communities also offer produce co-ops you can join. You’ll receive a selection of in-season fresh produce at very reasonable prices. Plus, this will encourage you to try new fruits and vegetables you may have never considered.

Plan Around What’s In-Season

Out-of-season produce comes at a price. Investigate when produce is at its peak and plan your meals around those items. Of course you’ll have a much wider selection in the summertime, but there are lots of great options, like broccoli, cauliflower, lettuce varieties, squash, and more, throughout the fall and winter too.

The same is true for fruits. That strawberry craving in December may mean paying a premium price, when you could opt for pears or pomegranates instead. Pay attention to what’s in season and you’ll save money at the checkout stand.

Another tip is to check for reduced produce. Most of the time, the produce is just a day or two past it’s peak and will still taste delicious once cooked or chopped into a salad.

Layers of flavor and texture are so important when cooking plant-based. No one likes bland or one-note food, and these cauliflower steaks are the opposite of that. We start with a zesty Romesco sauce on the base of the plate, and then add two crispy, earthy layers of sautéed butter beans and roasted cauliflower, and then top it off with a crunchy, vibrant, bright celery and shallot salad and roasted pepitas.

Why Cauliflower Steaks?

Sure you could just roast some cauliflower florets and call it a day, but there is something deeply satisfying about having a big meaty chunk of plant on your plate to really make it feel like a meal. Plus you can take some beautiful food pictures that inspire even the most stubborn of meat eaters to eat more plants.

Romesco Sauce History

Romesco is typically a tomato-based sauce from Catalonia. It is traditionally made with roasted tomatoes, garlic, toasted almonds, pine nuts, or hazelnuts, olive oil and red peppers. Stale bread can be used as a thickener or texturizer. The sauce may also contain vinegar, onion, or herbs.

My Take on This Traditional Sauce

When I learned that Romesco sauce started as a tomato based sauce, I was surprised because I have always made it with a base of roasted red peppers. When making your sauce, which peppers you select are important. I find that canned red peppers tend to have a metallic, tinny taste, and I prefer to use jarred instead. (This is similar to the butter beans, so if you can find them in a box instead of in a can, do it.)

Instead of the bread used in traditional recipes, crunchy pepitas add a thickness and bite to the sauce. Brighten it up with lemon juice and garlic, and blend it with olive oil and water. This sauce is plated on the base of the dish and is the perfect dip for the earthy cauliflower steaks.

What to cook next?

Love cauliflower? Check out this recipe for another cruciferous vegetable, Romanesco Broccoli, the glorious embodiment of Fibbonacci’s sequence in plants.

Want more recipes like this one?

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