By Tirsit Tesfaye — Eco-AI Hub | Smarter Tech, Greener Choices
🌍 Eating Green Without Breaking the Bank
Plant-based eating is growing fast across the UK — not just for health, but for sustainability.
Still, many people worry it’s too expensive or too complicated.
Here’s the secret: it doesn’t have to be.
In fact, some of the most budget-friendly, flavorful vegan meals come from cultures that have cooked this way for centuries — like Ethiopia.
Let’s explore how to prep affordable, nourishing, plant-based meals for the week — inspired by the simplicity and community-centered wisdom of Ethiopian vegan cooking.
🌿 Why Ethiopian Cuisine Is Naturally Plant-Based
In Ethiopia, eating vegan isn’t a trend — it’s a tradition.
Many people observe “Tsome” (fasting) days or periods, during which no animal products are eaten.
This practice has created a rich food culture full of plant-based proteins, legume stews, and whole grains — all affordable and nutritious.
These dishes are high in fiber, full of flavor, and easy to batch-cook for meal prep.
🥣 1. Lentil Stew (Misir Wot)
Misir Wot is a spiced red lentil stew simmered with onions, garlic, and berbere — Ethiopia’s famous spice blend.
It’s inexpensive, high in protein, and perfect for freezing or meal prepping.
Prep Tip:
- Cook a large pot on Sunday.
- Divide into containers for the week — serve with rice, flatbread, or potatoes.
🌱 Cost: ~£4 for 5–6 servings
🫘 2. Split Pea Curry (Kik Alicha)
This mild, comforting dish uses yellow split peas and turmeric instead of berbere.
It’s creamy, gentle on the stomach, and perfect for lunchboxes.
Prep Tip:
- Serve with steamed greens or simple cabbage stir-fry.
- Freeze individual portions in glass jars.
🌱 Cost: ~£3 for 5 servings
🍠 3. Veggie Mix (Atkilt Alicha)
A colorful medley of cabbage, carrots, and potatoes cooked with garlic, onion, and turmeric.
Simple, hearty, and perfect for bulk cooking.
Prep Tip:
- Make a big batch and refrigerate for 3–4 days.
- Add to wraps or pair with lentil stew for variety.
🌱 Cost: ~£5 for 6 portions
🍛 4. Chickpea Flour Scramble (Shiro-Inspired Breakfast)
Instead of eggs, try chickpea flour batter seasoned with onions, tomatoes, and spices.
It’s high-protein, quick to make, and tastes incredible with flatbread or toast.
Prep Tip:
- Mix dry ingredients (chickpea flour + spices) ahead of time for fast mornings.
🌱 Cost: ~£2 for 3 servings
🍞 5. Homemade Flatbread (Injera-Style or Chapati)
Traditional injera is made with teff, but you can make a quicker UK-friendly version using wholemeal flour and sparkling water for a light texture.
Prep Tip:
- Make several flatbreads and freeze them between sheets of baking paper.
- Reheat easily in a dry pan or toaster.
🌱 Cost: ~£3 for 10 pieces
🧑🍳 Meal Prep Routine Example (Sunday Plan)
| Time | Task | Dish |
|---|---|---|
| 10:00 AM | Chop onions, garlic, carrots | — |
| 10:30 AM | Cook Misir Wot (lentils) | Main |
| 11:00 AM | Start Kik Alicha (split peas) | Main |
| 11:30 AM | Make Atkilt Alicha (cabbage mix) | Side |
| 12:15 PM | Mix chickpea flour batter | Breakfast |
| 12:30 PM | Cook flatbreads | Carb |
| 1:00 PM | Portion & store | 5 meals ready 🌱 |
Storage Tip:
- Use glass containers or recycled jars to avoid plastic waste.
- Label with dish name and date.
💚 Budget + Sustainability Win
By cooking once and eating all week, you’ll:
- Reduce food waste.
- Save money on takeout and groceries.
- Cut down plastic packaging.
- Lower your carbon footprint.
That’s the beauty of plant-based meal prep — it’s kind to you, your wallet, and the planet.
🌱 Ready to Start?
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