Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
Shop High-Quality Supplements at Transparent Labs.
Shop Supplements
Purchases made through this affiliate link support Prospre.
November 23, 2023
Vegetables contain the vitamins, minerals and fiber everyone needs to enjoy a long and healthy life. Eating more vegetables helps with weight control and boosts energy levels as well. Though not everyone will enjoy every vegetable, experimenting with different preparation methods using cheap vegetables can result in positive long-term diet changes.
The USDA recommends each adult consume 2.5 cups of vegetables daily. They also recommend incorporating multiple color groups (for example, green leafy, orange and white vegetables.) A greater variety of vegetables provides more health benefits than sticking to just one type. This recommendation can seem daunting because vegetables are expensive in many areas, with a small premade salad bag costing as much as a loaf of bread or an entire frozen meal.
Here are 9 of the least expensive vegetables to add to your grocery list.
Carrots are proof that you don't have to buy expensive foods to enjoy a healthy lifestyle. Multiple-pound bags of carrots are some of the cheapest vegetables in the produce aisle. Carrots are low in calories and high in Vitamin A and potassium.
Skip the baby carrots and cut full-sized carrots into planks to save money on healthy snacks. For a delicious meal prep solution, grate carrots and toss them in your favorite vinaigrette. The carrots will grow more delicious in the fridge as they soak up the vinaigrette, ready to top a salad or sandwich any time.
Green cabbage is a surprisingly versatile budget friendly green vegetable. It's extremely high in fiber and promotes fullness more than many other vegetables.
Beware that boiling cabbage can release some of its unpleasant sulfuric compounds. Instead, stir-fry this vegetable and mix it into pasta or soups. Slice cabbage thinly and toss it in dressing for an easy overnight slaw.
Onions add flavor and vitamins to any weeknight dinner. To make these cheap vegetables taste delicious and luxurious, make a big batch of caramelized onions on the weekend and toss them into meals throughout the week. They also work great as a flavor base in just about any dish - you probably already add onions into most of your dishes.
Broccoli is an extremely healthy green vegetable that won't break the bank. To get more nutrition for your money, don't toss the stems. There are many ways to prepare broccoli beyond just the (often bland and mushy) steamed broccoli that many people are used to.
Add them to stir-frys for extra crunch. Pulse them in a food processor, instead, and saute with onions, garlic and olive oil, and add this mixture to rice or pasta for an easy, healthy side dish. You can even crisp up broccoli in the air fryer!
Celery's satisfying crunch makes it a popular snack option. This vegetable may seem like it's mostly water and fiber, but it packs a huge nutritional punch with key antioxidants. Make celery the star of your next dinner by simmering it into a delicious, healthy and inexpensive cream of celery soup. You can also add celery to your soups and stews as a flavor base as part of the famous French mirepoix.
Many people enjoy cucumbers raw, but these healthy cheap vegetables are perfect for pickling and marinated salads. With their high water content, they easily soak up any surrounding flavors.
Prep a classic Middle Eastern salad with cucumber, onion and tomato for a delicious daily vegetable serving. You can also meal prep a Korean cucumber salad with green onion, sesame oil and gochugaru chili flakes. Cucumber salads are the perfect afternoon snack or light side for heavy meals.
Zucchini grow abundantly in summer, so check the produce section in the middle of the year for great deals on this versatile vegetable. Grated zucchini can mix seamlessly into many baked goods, such as brownies or banana bread. Crispy pan-fried zucchini is another delicious vegetable favorite that tastes much more expensive than it actually is. Zucchini noodles can also work as a healthier alternative to pasta in some dishes.
Collard greens are an excellent budget friendly alternative to kale. They have all of the same leafy green fiber and nutrients at a fraction of the price. Stew collard greens with bacon and chicken broth for a classic American Southern preparation, or chop them into strips and toss them into any broth-based soup. It takes 3-4 hours of simmering for collard greens to soften up to their signature silky texture.
Lentils are not only some of the least expensive cheap vegetables you can buy, but they're also one of the only foods classified as both a protein source and a vegetable by the USDA. Some people may not consider lentils as a vegetable, but they are botanically similar to peas, which generally are considered a vegetable. Regardless of the classification, they are a cheap and healthy plant food!
Unlike other beans and pulses, lentils don't require any soaking time before cooking. Spice lentils with curry powder, onion, garlic and ginger for a wallet-friendly dal that will only grow more flavorful in the fridge. You can also substitute lentils for noodles in chicken noodle soup or other healthy soups.
At first glance, spending a large chunk of a grocery budget on vegetables can seem like a bad deal, as they're not typically as long-lasting or convenient as shelf-stable items. However, over time, a diet rich in vegetables will actually save you money by improving your overall health. Get the most out of the healthy cheap vegetables on your shopping list with Prospre's easy-to-use meal planning app.
