Plant-Based on a Budget Quick & Easy

by Toni Okamoto

Popular budget-conscious and plant-based chef Toni Okamoto is back to make mealtime delicious, affordable, and easier than ever—with 100 vegan recipes for meal prep, one-pot and one-pan meals, make-ahead dishes, sheet pan suppers, and more.

When we’re crunched for time, cooking something healthy and tasty often falls off our to-do lists. But with a little planning (and some smart recipes), eating well can fit into even the busiest day. In this follow-up to her bestselling Plant-Based on a Budget, Toni Okamoto turns her attention to recipes that save you time and energy in the kitchen—and, of course, save you money, too!

In Plant-Based on a Budget Quick & Easy, Toni shares creative ways to cut down on active kitchen time without having to invest in a ton of expensive equipment or resort to pricey premade foods. If meal prep isn’t your jam, never fear; Toni offers so much more. Chapters focus on time-saving strategies like make-ahead breakfasts, one-pot or one-pan dishes, sheet pan makes and casseroles, 30-minute mains, and even simple snacks and desserts. Many recipes can be made oil-free, and Toni offers plenty of adaptations for your pressure cooker and air fryer. You’ll find dishes such as:

• Freezer-Friendly Pancakes and Waffles
• Spinach Alfredo
• Tater Tot Casserole
• Veggie-Packed Potato Leek Soup
• Sheet Pan Ratatouille
• Udon Noodles with Peanut Sauce
• Mini Pizza Bagels
• Chocolate Peanut Butter Bark

As the saying goes, time is money—and Plant-Based on a Budget Quick & Easy will save you both.

Genres: Cookbooks, Nonfiction, Cooking, Health, Food, Vegan, How To

256 pages, Hardcover

First published March 1, 2023

Reviews

[Lisa Vegan · Rating 4 out of 5]

As with all cookbooks, a lot of the recipes required some tweaks for me, but not as many as in most cookbooks.

Vegan: Check. Quick & easy. Check. On a budget. Check.

The thing about this cookbook though is that it is designed for beginning cooks and especially for novice or potential vegans. Yes, even experienced cooks might like it and even long time vegans might like it. I did. A lot of the recipes though are the kinds of things I might make without using recipes and I’m not a particularly experienced cook. She does list ingredients that come from bottles, jars and cans. Not everything is suggested to be made from scratch though most of the recipes are or could be made without convenience foods.

I was touched by how she thanked her single father.

Some of her recipes call for kitchen appliances but not as many as in most of the cookbooks I’ve read and they don’t usually seem absolutely necessary. Tweaks again.

I liked that for some recipes she included her testers’ tips and for some she included her own tips. I like that she had testers!

In the breakfast section, with the exception of the few smoothie recipes (I don’t make them often and I don’t need recipes for them but appreciate her time saving preparation) I was actually interested in most of the recipes, both savory and sweet. Usually I’m all about savory at breakfast time.

In the one pot meal section I would need more tweaks but even there I was pleaanstly surprised how many recipes looked good to me. Yes, a few called for “no chicken” broth and one called for vegan chicken but most of the recipes were naturally vegan and that’s the kind of food I enjoy. For those few recipes it would be easy to use vegetable flavored broth and to add tofu or just leave out the vegan chicken. The Turmeric Veggies and Yellow Split Peas looked really good to me as is.

In the 30 minute meals sections I was surprised by how good the hummus pizza looked to me. I like her taster’s tip about using extra vegetables. Yes, more tweaking with leaving out vinegar in a few recipes but once again most recipes looked good. No tweaking required and the Sesame Ginger Noodles looked delicious.

In the sheet pan dishes and casseroles section I have to say what most drew me is the Scalloped Potatoes recipe. I actually remember having Scalloped Potatoes only once in the over 35 years I’ve been vegan. I like the tester’s idea of adding onions to the recipe. If I borrow this book again this recipe would be one of the reasons.

In the mix and match bowls section the Avocado Cream would be something I’d like to try with bowls. Included are recipes for dressings and sauces but as far as the other ingredients go, these bowls are one example of when I don’t need recipes to make them.

The Snacks section is the same though does profile some interesting ideas and it’s always fun to see various ways to make kale chips, date bars, etc.

Many of the recipes in the Simple Desserts section did look good to me. There is some good variety too even though not that many recipes are included. I love that the author included a recipe from this book’s food photographer. It’s a dessert he enjoyed when young in his native Peru. He veganized his mother’s recipe and contributed it. It’s for Arroz con Leche.


Contents:

Foreword by Dr. Michael Greger

Introduction

Make-Ahead Breakfasts

One-Pot Meals

30-Minute Meals

Sheet Pan Dishes and Casseroles

Mix-and-Match Bowls
(Proteins, Vegetables, Basic Grains and Bases, Condiments)

Make-and-Take Snacks

Simple Desserts

Meal Plan
Acknowledgments
Metric Conversions (there are from U.S. Standard to UK)
Index

I spent a lot of time reading this cookbook but I haven’t made anything from it, yet. (I also unfortunately didn’t take notes so I was able to put in just what I remembered from reading it over about a month.) I wouldn’t mind having this cookbook at home and there are quite a few recipes I might make, either with tweaks or as is. I don’t think this is the ideal book for experienced cooks though, not that they couldn’t get some great ideas for it. I think this book would be most appreciated by new vegans and the vegan interested and by people who haven’t already read a lot of vegan cookbooks. I did like it though and appreciate the quick and (mostly) budget friendly recipes, tips, and other information. I would not hesitate to give this book as a housewarming gift to a young adult moving into a new home, as long as they were vegan friendly at least and maybe to other people too. It’s a good addition to the vegan cookbooks genre. If I was buying cookbooks I might get a copy. I think I’ll borrow it from the library again at some point. 3-1/2 stars and this is another time when it was hard to decide whether to round up or round down.

[ColleenSC (colleenallbooks) · Rating 5 out of 5]

Thanks to @benbellabooks and @netgalley for providing an eARC.

Plant Based on a Budget Quick & Easy is the second cookbook I’ve read by Toni Okamoto @plantbasedonabudget. What I really like about her recipes is that they are uncomplicated. They usually don’t involve too many ingredients, and the ingredients are ones that I can easily find at my neighborhood grocery store. The recipes are are also easily customizable so that I can add spice and flavorings as I see fit. The instructions are easy to follow and not overwhelming. In this particular cookbook, meals don’t take very long to make, and Instant Pot cooking options are often given. I love this because a year or so ago my sister gave me her unwanted Instant Pot and I really enjoy using it.

These recipes are all vegan but not gluten or sugar free. I love cooking vegan when I can. Recently, I made waffles with the flaxseed meal egg substitute and my family (who are much pickier than I) loved them.

So far, one of my favorites is the Chili Cornbread Casserole, which my husband also really liked. It is surprisingly easy and delicious. I adored the Pinto Bean Dip which uses nutritional yeast to give a cheesy flavor. My greatest weakness is tortilla chips and dip, so I love new dip recipes that are at least somewhat healthy.

Another favorite is Caldo de Tofu, although I didn’t have corn or celery so just doubled the carrots and zucchini. I used the Instant pot option, sautéing the veggies in the pot a bit before starting the pressure cook. The dish was initially more soupy, but the leftovers are creamier because the rice absorbed the liquid a bit. I honestly liked the texture both ways. I added salt, pepper & lime juice to taste, as Toni suggests in the recipe. The result was such a cozy meal that felt perfect for this snowy week.

I think this cookbook is great for busy people who want to cook but don’t want to feel overwhelmed. I also think it would be great for new vegans or new cooks who want recipes that can make their lifestyle choice seem achievable.

[Cathryn · Rating 3 out of 5]

This was a thoughtful cookbook that does offer quick and easy options for starting a plant-based diet. Her key points were meal planning and prepping. At this time, there were just a few I could make without substituting acidic ingredients.

[Gina House · Rating 5 out of 5]

Plant-Based on a Budget is one of my all-time favorite cookbooks! (You should see how dog-eared and scribbled in that cookbook is right now!) This new Quick & Easy version is just as amazing and beautiful. Only the dishes are even more simple and take such little time to prepare. Most of all, they're Dee-Licious!

My favorite recipes so far are: Peanut Sauce, Sesame Ginger Noodles, Potato Tacos, Tater Tot Casserole and Chocolate Dipped Stuffed Dates. But, OMG, they ALL look incredible! I can tell that I'll be making a lot of new-to-me recipes in the coming months.

You will LOVE the way this cookbook is organized and how user friendly it is to use. Plus, the pictures are perfection! Toni's cookbooks are not just wonderful to look at--they're meant to be written in, used daily, and loved like a kitchen friend.

Please go out and buy a copy ASAP! It's the perfect gift for anyone who is vegan, plant-based, or just wants to eat healthier without spending hours figuring out menus and meal plans.

Help support Toni Okamoto even more by sharing a photo of your cookbook and writing a review on Goodreads, Amazon, and/or Instagram!😍❤️💚

[{erika} · Rating 5 out of 5]

Toni is fantastic and I've used her recipes for years. Highly recommend you support her and everything she does!

[Miss✧Pickypants ᓚᘏᗢ · Rating 3 out of 5]

In this cookbook Toni Okamoto delivers recipes as promised in her title, they are quick, easy with affordable ingredients. There are full page, color photos of every dish so you can see what the final product should look like, making this a good cookbook for less experienced cooks. More experienced cooks and those seeking new ideas for plant-based dishes will likely be bored with this offering. I rate this a 3.5 but as I have noted in other reviews, Goodreads doesn't allow for half stars (why Goodreads, why?!).

[George Jacobs · Rating 5 out of 5]

Toni Okamoto has long been a champion of the world’s long overdue transition toward plant-based foods. She has a long list of publications – hard-copy and online - featuring a very long list of great recipes. My favorite among Toni’s publications is the latest one, her new book, which I bought online: Plant-Based on a Budget – Quick & Easy.

Just about 10 days ago, a niece came to visit me. To celebrate her visit, about 10 family members enjoyed a meal at one of Singapore oldest vegetarian restaurants – Komala Vilas – founded in 1947. I was the only plant-based or even vegetarian eater in our group. During the lunch, the visiting niece told me that about 3 months earlier she had tried plant-based but had given it up, because the food was too expensive and inconvenient. Toni to the rescue!

On the Business for Good podcast - https://www.businessforgoodpodcast.co... - presented by her husband, Paul Shapiro, Toni recounted how when she started guiding people toward enjoying plant-based food, Plant-Based on a Budget meant only budgeting money. Many of her early recipes meant saving money by starting from scratch, such as cooking beans ourselves, instead of buying canned beans.

However, over the years, Ms Okamoto has come to appreciate another meaning of budgeting, budgeting our time, not just our money. With a long list of things to do during our days (and nights), how can we make the healthy, tasty plant-based food we are longing for in a short amount of time? To help us, Toni’s new book has Quick & Easy added to the title and to all the recipes.

The good news is that with the recipes in Plant-Based on a Budget – Quick & Easy we can still save $$ - although not as many – and we can also save time. Plus, since the recipes are plant-based, we have a long list of other benefits: greener, healthier, kinder, and less likely to contribute to zoonotic pandemics, antibiotic resistance, world hunger, and climate change. For more information on these other benefits of plant-based, please visit the NutritionFacts.org by Dr Michael Greger, the author of the Introduction to Toni’s book.

Here are some of the features I like in Toni’s book.

1. The recipes are tested. An infamous characteristic of recipe books is that too often the recipes don’t work for people other than the author of the cookbook. Of course, especially when dealing with fresh foods, rather than processed foods, taste will vary as, for example, no two bananas taste exactly the same. To help her recipes work for almost everyone, Toni had almost 100 recipe testers for her new book.

2. Flexibility is built into the recipes in Plant-Based on a Budget – Quick and Easy by such means as “optional additions and swaps,” “tips from Toni” and/or some of the tasters, and different ways to make the same dish, such as three ways to make banana ice cream.

3. The book has an 8-page index that makes it easy to find specific recipes and ingredients.

4. Toni’s practical philosophy of “start where you are” and “progress over perfection” welcomes everyone to try the recipes even if, at first, we only try one, such as one of the recipes among those for overnight oats or the many recipes for one-pot meals.

No doubt, after succeeding with one recipe you’ll long to try more, and before long, you’ll have a long list of Toni’s recipes that you can share with friends and family. So, say “So long” to worries that eating plant-based is too expensive or too inconvenient, and join the long line of people who are giving plant-based a try.

[Online Eccentric Librarian · Rating 4 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

This is a nicely presented and easy to use cookbook that lives up to the title: it is quick and easy as well as budget friendly. There are no unusual ingredients and most of the steps are very fast. Every recipe has a large photograph of the item and the typeface is large. Note that these are not SOS (salt, oil, sugar free) and there is no nutrition information (as with most plant based cookbooks). So if you are looking to lose weight or keep fat under control due to diabetes, you'll have to do some substitutions here: many recipes include white flour, white sugar, nut products, or oil for frying. That said, everything looks to be very healthy otherwise.

The book breaks down as follows: Foreword by Michael Greger, introduction, make-ahead breakfasts, one-pot meals, 30-minute meals, sheet pan dishes and casseroles, mix-and-match bowls, vegetables, basic grains and bases, condiments, simple desserts, make-and-take snacks, meal plan, index and metric conversions. Recipes include: vanilla cupcakes, sesame ginger dressing, cinnamon spiced nuts, spiced sweet potato wedges, tortillas de harina, pinto bean dip, pesto pasta, garlic edamame, sheet plan nachos, pasta O's, fluffy freezer friendly waffles, vegan buttermilk biscuits, one-bowl breakfast bread, and many more.

Each recipe takes up one page and then is followed by a full photograph of the item. There is a large green title, serving size, ready time, and then a short introductory paragraph. Ingredients are in magenta and black bold face font and directions are in numbered short paragraphs. Each recipe has Toni's Tips (the author), some have tips from food testers, and then there are other additional tips and swaps (e.g., whole wheat for white flour). The last section is an open area for you to write in your own tips. The recipes are bright and friendly with the use of four colors: green, magenta, yellow, and black.

In all, there are some really good recipes here and they are very easy to make. I've done my own substitutions and swaps, of course, such as not using oil to fry veggies and using date powder or liquid instead of white table sugar. You can also swap out pasta for e.g., whole wheat pasta or chickpea pasta. Since the recipes are fairly simple, they are easy to swap/substitute.

In all, very pleased with this recipe book. These are really easy and definitely very budget friendly, The cookbook is nicely presented and the recipes are tasty and with a decent variety. I feel this would be especially good for families. Reviewed from an advance reader copy provided by the publisher.

[Julie · Rating 3 out of 5]

I'm looking at a lot of vegan/vegetarian cook books lately hunting for new recipes to expand my culinary horizons a bit. I found this book while searching for cook books on my local library's site.

I am restricted in what I can eat for medical reasons following surgery 15 years ago. I can't eat pasta or polenta. I limit bread and grains. Add on top of those limitations that I don't like tofu......and none of the recipes in this book will work for me.

Most of the recipes center around cheaper ingredients like pasta, rice, polenta, bread, and tofu (because that's what this book is for -- plant based meals on a budget). But since I don't eat those things, this book just isn't one I can use.

On a positive note, this book has very basic recipes. A person looking to try vegan recipes where the ingredients are easy to find and not cost prohibitive would love this cook book! It's a great introductory collection of meals that would be easy for anyone to try without getting bogged down in difficult to prepare meals, or expensive hard-to-find ingredients. Any grocery store will have what's needed to cook each meal in this book.

It was just not a book that fits what I need. Too basic, and very dependent on foods that I can't/don't eat.

[Georgette Fletcher · Rating 5 out of 5]

Quick, easy and affordable, what’s not to love. Received my copy yesterday and just like Plant-based on a budget is my go to when I have a lot of time, this will be my go to when I don’t have a great deal of time. Aside from the many and yummy recipes, the photos are beautiful and this cookbook is user friendly. Not only will you find all ingredients in your pantry, spice drawer and fridge, but the recipes cater to all levels of cooks and encourage you to make use of that instant pot that’s been tucked away in its box. Toni’s tips, tester’s tips and a space for your very own tips are an added bonus. Whoever thought meal planning could be so much fun and allow you to spend more time with family, friends and fur babies. Ever so grateful for Toni’s contributions to the kind hearted vegan community and more. Grab a copy, gift a copy to to loved ones and all will discover Toni is the bomb!💚💚💚

[Cheryl]

She'd save even more if she used a slow cooker for beans and a toaster oven (instead of an air fryer and/or the big oven), yes, even for sheet pan dinners for smaller families. And cashews, avocados, and some other ingredients are not inexpensive.

And what is the flaxseed meal for? Is it a substitute for eggs?

I didn't find much. I know all this stuff. Pretty basic traditionally thrifty recipes, really, just substitute hummus for cheese sometimes, and tofu for shredded chicken or for scrambled eggs. Don't vegans already know this stuff? I do, and I am not even a strict vegetarian.

I do want to try her sheet pan fajitas and her pinto dip (picture makes it look like a Tex-Mex hummus). Of course I'll be inspired by her recipes, not at all slavish to them.

For others, I like the idea of making your own salad dressing. It's not that hard, and she's got some good looking ideas.

Jan. 2024

[Cassandra · Rating 4 out of 5]

I read this entire book over three evenings and it has a lot of recipes I will definitely make. I haven't made any yet, but these look doable and the cooking tips look practical. The photos are beautiful -- there is a large color photo of every dish.

My only complaint is the typeface. I firmly believe that a cookbook needs to be typeset in a dark, clear font. To me, the darker typeface of the recipes themselves are reasonably legible, but the introductory text requires me to squint in order to read it. Nevertheless, I will be using this cookbook when I need a quick and easy vegan option for dinner.

On a separate note, I wonder why Goodreads features a nice long biography for the author who wrote a two-page introduction to this cookbook, but no biography for Toni Okamoto, who actually wrote the book and developed the recipes, in the "About the Author" section of the page for this cookbook.

[Steph Raph · Rating 3 out of 5]

It was fun to read two cookbooks back to back. I noticed that this author is obsessed with zucchini (I sadly am not a big fan). She is also addicted to Better Than Boullion No Chicken Stock (which I am also in love with, so points to her)!

I loved the structure of recipes in terms of titles and organizing it. However, I didn't like how the ingredient list was set up - it didn't make sense to me. Either stick to the order of how ingredients are being used, or chunk ingredients into parts ex: for marinade use these.

I felt like these recipes were very repetitive and basic. I think I only jotted down 1 of her recipes to use later. I did like her style of writing - she seems like a great friend to have.

[Peggy · Rating 5 out of 5]

Cookbook is filled with plant based recipes from starters to desserts. Very colorful photos of finished recipes. Ingredients are not expensive or difficult to find. Each recipe has additions and swaps that you can use which I found to be very helpful. There are also tips from the author and testers included. I tried several of the recipes and found them not only easy to follow but very tasty. I would recommend this cookbook for anyone who would like to eat a plant based meal regularly or just a few times a month. The book also has a bonus e-book that can be downloaded.

[Manny Rutinel · Rating 5 out of 5]

I'm honestly impressed. It's a must for frugal folks wanting delicious and easy recipes. I like to eat plant-based, but I'm also really frugal (and a little lazy in the kitchen), so this is the perfect cookbook for me. It's got tons of really delicious recipes that can impress friends, and they're easy to cook and cheap. Plus, the book is really aesthetically pleasing. Really satisfied with my purchase.

[Christy · Rating 5 out of 5]

I like to read cookbooks from cover to cover, and this one was terrific. The recipes really are quick & easy, but they are also very affordable & appropriate for both beginners & more experienced vegans. I have markers on so many recipes in this book! There are beautiful photos and a place to take notes for every recipe. Toni really knows her stuff!

[Ellen · Rating 3 out of 5]

Easy and accessible, but there isn’t really anything earth shattering here. The tone is very gentle with limited ingredients and steps so it’s a good choice for someone new to cooking or who is overwhelmed.

I bookmarked a couple recipes (specifically sheet pan ratatouille—in your face Alice Waters) that looked interesting.

[Heather · Rating 5 out of 5]

This is the first cookbook I've owned that *actually* has quick and easy recipes that feel do-able for weeknights when I don't want to cook. Everything I've tried so far is really yummy and the book itself is beautiful. Can't recommend enough!

[Jessica Sabbagh · Rating 5 out of 5]

Thank you, Toni, for making it easy to prepare delicious and affordable plant-based food! If you are on a budget, love delicious vegan food, or just want to learn more about how to cook healthy food for you and your family -you must get this cookbook!

[Jason · Rating 5 out of 5]

In Toni’s most recent recipe book, she again created healthy and easy to prepare vegan meals. I have her other work as well as the one her and Michelle worked on. I recommend all of them. I only have a few cookbooks. I consider these three staples and go back to them weekly to remake dishes.

[Katya · Rating 3 out of 5]

Three stars. I found a few recipes I will try, Spinach Alfredo with Cashews, Tater Tot Casserole, Mini Pizza Bagels, Roasted Root Veggies, Cinnamon Spiced Nuts, Pinto Bean Dip, and Mexican Rice. I found the Tofu recipe disappointing though, it was too basic. Nicely illustrated.

[Sherry · Rating 5 out of 5]

The title doesn’t lie. Recipes call for ingredients I recognize. Also can use ingredients I have and family will eat. Suggestions for substitutions and room for your own notes. Spiral bound is a huge plus.

[Rachel Atcheson · Rating 5 out of 5]

So easy to make these recipes - I appreciate the author for making it SIMPLE. Not a ton of ingredients is just what I need.

[Julie Kenney · Rating 5 out of 5]

Once again Toni has brought healthy and delicious foods to the home kitchen. This book will be front and center in my own kitchen!

[Laurel · Rating 3 out of 5]

Received this from a contest and looking forward to incorporating more plants in my menus. Thank you.

[R.J. Gilmour · Rating 3 out of 5]

A good intro cookbook to plant-based cooking for those on a budget.

[Monique · Rating 5 out of 5]

Great book with easy plant based recipes. Definitely adding several of these recipes to my meal prep list.

[Janet · Rating 5 out of 5]

I didn't get to spend too much time with this cookbook, but I read through the recipes and the photos. There are A LOT of yummy dishes to make in here. I'll need to check it out again!

[Sue · Rating 4 out of 5]

I am a novice when it comes to plants based eating. To it's cookbook does make much of the types of foods easy to prepare and change to fit your own tastes. I really like this cookbook.

[Heather · Rating 3 out of 5]

it's ok if you eat a lot of tofu and frozen vegetables. I was hoping for more recipes using fresh ingredients and gluten free options.