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Budget friendly vegan grocery items

Dried beans top the list of cheap vegan foods.
Dried beans top the list of cheap vegan foods.
Wikimedia Commons Public Domain

Thank goodness some vegan foods have remained inexpensive through good and bad economic times. A smart vegan shopper should always have staples, herbs and spices on hand. They're so versatile! The same goes for condiments such as ketchup. Don't forget oil and vinegar for dressing salads. In addition, here are more vegan grocery items with a price tag to fit any budget. .

Dried beans and peas

These nutritional wonders are packed with protein. For the price, they go far. A single bag will make a meal for 4 people with plenty of leftovers, or several meals. They take some time to cook but will make soup for several days. Just boil for an hour. Add your favorite soup vegetables and spices. Boil for another hour and enjoy.

Tip: Even if you're not a vegan, no meat is needed in this soup. The beans have plenty of protein!

Potatoes

These gems of the grocery world come in many types and sizes. They can be baked, fried, boiled, scalloped, or grilled. They can be used in soups, casseroles and other side dishes. Make hash browns, french fries or potato chips with them. Purchase a large bag of russet potatoes for .

Tip: Vegans up the nutritional value by buying sweet potatoes instead. They aren't as economical. So, watch for sales. You can do anything with sweet potatoes that you can with white potatoes.

Canned tomatoes

These grocery stars can be mashed and cooked to make your own tomato sauce. All it takes is tomatoes, a few spices, and a little time to turn these into a great sauce. Tomato sauce is versatile in spaghetti, soups, or casseroles. Tomatoes are a main ingredient in chili. They can also be used as a soup broth base.

Tip: Stick to natural brands in BPA free cans for the best canned tomatoes. They're less likely to contain cores, skin and inferior tomatoes too.

Rice

Rice is a grocery staple in many eastern countries. It comes in several varieties and can be used in main or side dishes, soups, and casseroles. Like dried beans, rice will keep for long periods of time, making it an excellent stock up item.

Tip: Watch for black rice to go on sale. It's higher in nutritional value, but keeps just as long. Rice is generally Genetically modified unless labeled otherwise, so check the label.

Peanut butter

Peanut butter is high in protein. A jar of peanut butter makes about 30 sandwiches. All that's needed is a loaf of bread and a jar of vegan all fruit jelly. You can also utilize peanut butter in snacks and cookies. Look for sales or buy inexpensive brands to keep the cost down. Stock up when you find a good sale. Peanut butter doesn't spoil easily.

Oatmeal

Oatmeal is great for heart health. It's been shown to reduce cholesterol. Make cereal, cookies and other treats. You can even make your own granola. It even works to soften skin in the bath.

Tip: Be sure that your oatmeal is labeled GMO free. Grains are high on the list of genetically modified products.

Pasta

Pasta can be found at your local grocery in many varieties. It's so versatile. Plus, it has even more uses than varieties. Pasta goes well in soups, salads, main dishes and sides. You're only limited by your imagination.

Tip: Look for pastas made with vegetables instead of flours if you have gluten tolerance issues. Check to see that your pasta is truly vegan. It's common for pasta to contain eggs. You might also try quinoa or couscous in place of pasta or rice.

Note: Naturally, vegans will want to incorporate plenty of fresh fruit, veggies, whole grains, and nuts into their diet along with these basic grocery items. Be sure to supplement with nutritional yeast to get your B-12 and use the sun for superior Vitamin D.

Portions of this article were previously published by this author on a now closed Yahoo property.