Veganuary is a global campaign that encourages people to follow a vegan diet during January.
Launched in the United Kingdom, the movement has grown steadily, with participants taking part for health reasons, concern for the environment, animal welfare or a desire to rethink their relationship with food after the festive season.
While many people are curious about plant-based eating, cost is often seen as a barrier. Chef Sue Gajathar says this concern is misplaced when meals are planned with care.
According to Gajathar, the foundation of vegan cooking is made up of ingredients that are already affordable.
Lentils, beans, chickpeas, rice, maize and seasonal vegetables form the base of many everyday dishes and are often cheaper than meat and dairy.
Gajathar advises starting with these staples and building meals around what is easily available.
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Cooking in batches is another way to keep costs down.
“Curries, stews and soups are perfect for bulk cooking,” she explains.
“They stretch ingredients further, freeze well and help reduce waste during the week.”
Versatility also plays a role in saving money. One ingredient can be used in several ways. “A pot of chickpeas can become dinner, lunch and a salad topping,” Gajathar says. “You do not need different ingredients for every meal.”
Shopping locally and choosing seasonal produce is equally important. Gajathar notes that local markets often offer better value and fresher options.
“Seasonal vegetables are usually cheaper and easier to cook with,” she says.
Protein is another area where people overspend.
“You do not need expensive substitutes,” she adds. Lentils, beans and tofu provide enough protein and work well in a range of dishes.
Finally, she encourages people to grow their own herbs where possible.
“Even a small pot of basil or mint can change a meal,” Gajathar says. “It adds flavour and reduces the need for store-bought extras.”
