Category: 3 Healthy Meals for £3 a Day

Coronation Chickpea Smash Sandwich

Coronation Chickpea Smash (Easy Vegan Sandwich Filling)

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I’ve been making this Coronation Chickpea Smash for years, and I can’t believe it’s taken me this long to share it! With its creamy, gently spiced dressing and hearty chickpeas, it’s one of my all-time favourite vegan sandwich fillings. Easy to make and ready in just 10 minutes, it’s perfect for busy weekdays.

Coronation Chickpea Smash is a vegan take on the classic British Coronation Chicken. The original dish was created in 1953 to celebrate the coronation of Queen Elizabeth II and quickly became a much-loved British favourite. This plant-based version replaces the chicken with the humble chickpea, which works beautifully here thanks to its hearty texture and ability to soak up all those delicious flavours.

My favourite way to serve it is piled into a sandwich with a handful of rocket (arugula). The peppery leaves work so well with the creamy, gently spiced filling and add a lovely freshness.

Coronation Chickpea Smash Sandwich

It’s also become one of my family’s favourite no-cook evening meals, especially on those hot summer days when you don’t want to turn on the oven. We pile it into soft flatbreads with a layer of Greek-style plant-based yoghurt, then add plenty of rocket, crunchy cucumber, sweet vine-ripened cherry tomatoes and fresh mint. It’s fresh, vibrant and wonderfully satisfying. If we’re feeling extra hungry, we’ll often add some diced smoked tofu too. It pairs beautifully with the gently spiced curry flavours. 

Coronation Chickpea Smash Wrap

Quick, easy and budget-friendly, this Coronation Chickpea Smash is another delicious addition to my 3 Healthy Meals for £3 a Day series, where I share simple, nourishing plant-based recipes for everyday life.

The recipe makes 2 generous servings and costs approximately 64p per serving (or 91p per serving including bread and rocket).


Cost Breakdown

Coronation Chickpea Smash

  • 400g / 14 oz can chickpeas (Tesco, 41p)
  • 2 TBSP vegan mayonnaise (Hellman’s Plant-Based, 26p)
  • 2 TBSP vegan Greek-style yoghurt (Alpro Greek Style Plain, 19p)
  • 4 tsp mild curry powder (Tesco, 14p)
  • 2 TBSP mango chutney (Tesco, 16p)
  • 2 tsp apple cider vinegar (Tesco, 4p)
  • 3 TBSP sultanas (Tesco, 12p)

Served with:
4 slices of thick bread (Tesco Seeded, 33p)
Handful of rocket (Tesco, 17p)

Total: £1.82

Cost per serving: 91p

Prices are correct as of July 2026, and are based on Tesco prices as that’s where I currently do my main grocery shop.


The Good Stuff

Chickpeas – little legumes with lots to offer!

Chickpeas are one of my favourite ingredients for affordable, nourishing plant-based cooking. These humble little legumes are packed with dietary fibre and provide a good source of plant-based protein, helping to make this Coronation Chickpea Smash a satisfying and nourishing meal.

They’re also rich in a variety of vitamins and minerals, including iron, magnesium, potassium and folate, along with other beneficial plant compounds. Their creamy texture and ability to absorb flavours make them incredibly versatile – from curries and soups to salads, spreads and sandwich fillings like this one!

Coronation Chickpea Smash Wrap


Top Tips & FAQs

Where to buy vegan mayonnaise?
There are now lots of vegan mayonnaise options available in UK supermarkets. My personal favourite is Hellmann’s Plant-Based Mayo. You can also make your own vegan mayonnaise – it’s surprisingly quick, easy and cheap to make! I have a recipe for Quick & Easy Vegan Mayonnaise on the blog.

What yoghurt works best in this recipe?
A thick, creamy Greek-style yoghurt works best here. I usually use Alpro Greek Style High Protein Plain. You can also use a regular plain or coconut plant-based yoghurt, though the filling will have a slightly looser consistency.

If you prefer, you can simply replace the yoghurt with extra vegan mayonnaise for a richer Coronation Chickpea Smash.

What curry powder works best?
I recommend using a mild curry powder for this recipe, but different brands can vary quite a lot in flavour and strength. I usually use 3 – 4 teaspoons depending on the brand and how strong I’d like the curry flavour to be. If you’re unsure, start with 3 teaspoons and add more to taste.

Can I make this recipe without mango chutney?
Mango chutney is what gives this recipe its signature sweet, fruity flavour, so I’d recommend including it if possible. If you don’t have any to hand, you could substitute with a little apricot jam or another fruity chutney.

Can I make it more protein-rich?
For a protein boost, I recommend folding through some diced smoked tofu before serving. It pairs beautifully with the gently spiced curry flavours and makes it a wonderfully satisfying filling for wraps or flatbreads.

Is this recipe gluten-free?
Yes! Coronation Chickpea Smash is naturally gluten-free. Simply serve it with your favourite gluten-free bread, wrap or flatbread.


Recipe Card

Coronation Chickpea Smash Sandwich

Coronation Chickpea Smash

A creamy curried chickpea smash that’s perfect for sandwiches, wraps, easy lunches and no-cook evening meals. This quick and easy vegan filling is ready in just 10 minutes using simple, budget-friendly ingredients.
Print Recipe Pin Recipe
Hands-on Time 10 minutes
Total Time 10 minutes
Course Light Dinner, Lunch
Cuisine British, Plant-Based
Servings 2

Ingredients
 

  • 3 TBSP sultanas
  • 1 x 400g / 14 oz can chickpeas rinsed and drained
  • 2 TBSP vegan mayonnaise
  • 2 TBSP Greek-style plant-based yoghurt (or substitute with extra vegan mayonnaise)
  • 3-4 tsp mild curry powder adjust to taste
  • 2 TBSP mango chutney
  • 2 tsp apple cider vinegar
  • Salt and freshly ground black pepper to taste

Instructions
 

  • First, plump up the sultanas by placing them in a small bowl and cover with boiling water. Leave to soak while you prepare the remaining ingredients.
  • In a mixing bowl, combine the vegan mayonnaise, yoghurt, curry powder, mango chutney and apple cider vinegar. Stir until smooth and well combined.
  • Tip the chickpeas into the bowl and roughly mash with a potato masher, leaving plenty of texture.
  • Drain the sultanas and fold them through the mixture.
  • Season to taste with salt and freshly ground black pepper. Serve immediately or chill until ready to use.

Notes

My favourite ways to serve it:
  • Sandwich: Spread with a thin layer of buttery plant-based spread, and serve with a small handful of rocket (arugula). (Great for lunchboxes!)
  • Flatbread: Spread with a thin layer of Greek-style plant-based yoghurt, then add rocket, cucumber, sweet vine-ripened cherry tomatoes, chopped fresh mint and the Coronation Chickpea Smash. Fold and enjoy as a delicious, no-cook meal!
  • For an extra protein boost: Fold some diced smoked tofu into the filling. It pairs beautifully with the gently spiced curry flavours.
 
Kitchen Tip: I find the easiest way to rinse and drain chickpeas is to tip them into a fine mesh sieve and rinse under cold running water, gently shaking or stirring them with your hand until the water runs clear. Then give the sieve a good shake to remove as much excess water as possible before adding them to the recipe. If you regularly cook with beans and lentils, a fine mesh sieve is a really useful kitchen tool to have.
Storage: Store in an airtight container in the fridge for up to 3 days.
Keyword Budget-Friendly Meals, Chickpea Recipes, Chickpea Smash, Easy Vegan Meals, No Cook Vegan Meal, Plant-Based Lunch, Vegan Lunchbox Ideas, Vegan Sandwich Filling
Tried this recipe?Let us know how it was!


Nutritional Breakdown

N.B. These values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.


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Looking for More Chickpea Inspiration?

If you enjoyed this Coronation Chickpea Smash, here are a few more of my favourite chickpea recipes you might like to try next:


I hope you enjoy this Coronation Chickpea Smash as much as we do! Whether you pile it into a sandwich for lunch or wrap it up with crunchy salad for a quick evening meal, I hope it becomes one of those dependable recipes you find yourself coming back to again and again. 

If you give this recipe a try, please leave a comment below and let me know how you served it. I always enjoy hearing your ideas ❤️

And if you share your creations on social media, I’d love to see them! Don’t forget to tag me using @goodstuffsharon or #bitofthegoodstuff on Instagram. You can also connect with me on Facebook and Pinterest.

With love,

Sharon xx

Herby Tofu Cream Cheese Bagel

Herby Tofu ‘Cream Cheese’ (Easy High Protein Vegan Spread)

Published on by SharonLeave a comment

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First published 2019. Refreshed in July 2026.


If you’re looking for a creamy vegan spread that’s quick to make, naturally high in protein and wonderfully versatile, I think you’re going to love this Herby Tofu ‘Cream Cheese’. Made with simple, everyday ingredients, it takes just 10 minutes to prepare and is perfect for bagels, toast, sandwiches and crackers.

I’ve actually been making this recipe since I first went plant-based back in 2011, long before vegan cream cheeses became widely available in UK supermarkets. It’s wonderful to see that there are now some lovely shop-bought options to choose from (Violife is a favourite!), but I still find myself coming back to this home-made version time and time again. 

Herby Tofu Cream Cheese

Made with wholesome ingredients like tofu, fresh herbs and white miso, it’s naturally high in plant protein and lower in saturated fat than many shop-bought alternatives. Knowing exactly what’s in it means I can happily slather it onto bagels and toast to my heart’s content!

One of my favourite things about this recipe is how adaptable it is. You can use whatever fresh herbs you have on hand and tweak the flavour to suit your taste. My favourite combination is fresh basil with a sprinkling of dried dill, but fresh chives with onion powder also make a delicious combination. A sprinkling of crispy onions is lovely too.

Herby Tofu Cream Cheese Bagel


This summer, I’ve especially loved spreading this herby tofu ‘cream cheese’ onto a toasted seeded bagel or baguette, then topping it with sweet, vine-ripened cherry tomatoes, fresh basil, a drizzle of extra virgin olive oil and a pinch of salt. It’s one of those simple meals I never seem to tire of, equally perfect for a leisurely lunch or a no-cook dinner enjoyed in the garden on a warm summer evening.

Herby Tofu Cream Cheese Bagel

It also makes a fantastic sandwich filling for lunchboxes, and is one of my favourite ways to add a little extra plant protein to a packed lunch.

Quick, easy, budget-friendly and with no fancy equipment required, this Herby Tofu ‘Cream Cheese’ fits perfectly into my 3 Healthy Meals for £3 a Day series, where I share simple, quick, affordable and delicious plant-based recipes for everyday life.


Cost Breakdown

Herby Tofu ‘Cream Cheese’

  • 200g / 7 oz firm tofu (Tesco Plant Chef) – £1.26
  • ½ TBSP white miso (Miso Tasty) – 13p
  • 1 TBSP cider vinegar (Tesco) – 11p
  • 1 TBSP olive oil (Tesco) – 10p
  • 2 TBSP fresh basil (Tesco) – 9p

Served with:

  • 2 bagels (New York Bakery) – 84p

Total cost: £2.53

Cost per serving: £1.26

Prices are correct as of July 2026, and are based on Tesco prices as that’s where I currently do my main grocery shop.


The Good Stuff

✨ Tofu forms the creamy base of this spread and is naturally rich in plant protein, healthy unsaturated fats, and minerals such as iron, calcium, and magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and may also support hormonal balance.

✨ Fresh herbs don’t just make this cream cheese taste vibrant and fresh – they’re also packed with protective plant compounds called polyphenols, which help support our overall health. Whether you choose basil, chives or dill, each herb brings its own unique flavour and nutritional benefits.

Herby Tofu Cream Cheese Bagel


Top Tips & FAQs

What type of tofu is best for this recipe?
Firm tofu gives the creamiest texture and is my first choice for this recipe. Here in the UK, Cauldron Authentic Tofu is one of the most widely available brands, and most supermarkets also sell their own-brand firm tofu.

Extra-firm tofu (such as Tofoo) also works well, though it creates a slightly firmer texture that can be a bit grainier. I recommend adding a touch more oil and blending for a little longer to create a silky smooth spread.

Silken tofu isn’t suitable for this recipe as it contains too much water.

Do I need to press the tofu?
No. Simply drain the tofu, give it a gentle squeeze to remove any excess water, then pat it dry with a clean tea towel or kitchen paper before blending.

What is white miso and where can I buy it?
White miso (also known as shiro miso) is a traditional Japanese fermented seasoning made from soybeans and rice. It has a milder, slightly sweeter flavour compared to other misos, making it perfect for this recipe. It adds a wonderful savoury depth (known as umami) that really brings this ‘cream cheese’ to life, while allowing the fresh herbs to shine. A little goes a long way, so just half a tablespoon is enough to transform this spread.

Here in the UK, you can find white miso in many larger supermarkets (in the Japanese section of the world food aisle), health food shops and Asian supermarkets. I often use Miso Tasty Organic White Miso, which I buy from Tesco or Waitrose.

Can I use lemon juice instead of apple cider vinegar?
Yes, you can. Lemon juice gives a slightly brighter citrus flavour, whereas I prefer the cleaner tang of apple cider vinegar. After lots of recipe testing, the vinegar version is the one I keep coming back to.

Can I make this recipe without a food processor?
Yes, absolutely! I often make it using a stick blender and bowl. It works brilliantly and is much quicker to wash up! 

Is this recipe gluten-free?
Yes, it can be! Just check your white miso is gluten-free (most are, but it’s always worth checking the label) and serve with your favourite gluten-free bread, bagels or crackers.


Recipe Card

Herby Tofu Cream Cheese Bagel

Herby Tofu ‘Cream Cheese’

This creamy, herby tofu 'cream cheese' is naturally high in protein, ready in just 10 minutes and wonderfully versatile. Try basil, chives, dill or your own favourite combination of herbs. Perfect for bagels, toast, sandwiches and crackers.
Print Recipe Pin Recipe
Hands-on Time 10 minutes
Total Time 10 minutes
Course Breakfast, Brunch, Light Dinner, Lunch, Lunchbox, Snack
Cuisine Plant-Based
Servings 2

Ingredients
 

  • 200 g / 7 oz firm tofu (see Notes)
  • ½ TBSP white miso
  • 1 TBSP apple cider vinegar (or substitute with fresh lemon juice)
  • 1 TBSP neutral-flavoured oil (such as light olive, rapeseed or sunflower oil)
  • ¼ tsp salt or to taste
  • 2 TBSP finely chopped fresh herbs (or more!), such as basil, chives or dill

Optional flavour add-ins

  • ¼ – ½ tsp onion powder or granules
  • ¼ – ½ tsp garlic powder or granules
  • ¼ tsp dried dill (my favourite!)

Instructions
 

  • Drain the tofu, gently squeeze out any excess water, then pat it dry with a clean tea towel or kitchen paper.
  • Break the tofu into chunks and place it in a food processor. Add the white miso, vinegar, oil and salt, then blend until smooth and creamy, stopping to scrape down the sides as needed. (Alternatively, use a stick blender and a bowl.)
  • Blend in any optional flavour add-ins, if using.
  • Taste and adjust the seasoning if needed. You may wish to add a little more salt or vinegar/lemon juice to suit your taste.
  • Fold through the chopped fresh herbs.
  • This herby tofu ‘cream cheese’ can be eaten straight away, but it is best chilled for a couple of hours to allow the flavours to meld. When chilled, the texture will also thicken up slightly.

Notes

Tofu: Firm tofu gives the creamiest texture, though extra-firm tofu works well too. If using extra-firm tofu, you may wish to add a little extra oil and blend for longer to achieve a creamier consistency.
Storage: For the best flavour and freshness, store in an airtight container in the fridge and enjoy within 2 days (or according to the storage instructions on your tofu packaging).
Keyword Budget Vegan Meals, Healthy Plant-Based Recipes, High Protein Vegan Spread, Quick Vegan Lunch, Tofu Cream Cheese, Vegan Cream Cheese
Tried this recipe?Let us know how it was!


Nutritional Breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.


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Herby Tofu Cream Cheese Pinterest Collage


More Tofu Recipes You Might Like

Tofu is such a versatile ingredient! If you enjoyed this recipe, you might like these other simple tofu creations:


If you give this Herby Tofu ‘Cream Cheese’ a try, I’d love to hear how you flavoured yours! Did you use my favourite basil and dill combination, or create your own? Let me know in the comments below. I always enjoy hearing your ideas.

And if you make this recipe, I’d love to see your creations! ❤️ Don’t forget to tag me using @goodstuffsharon or #bitofthegoodstuff on Instagram. You can also connect with me on Facebook and Pinterest.   

With love,

Sharon xx

3 Healthy Meals for £3 a Day – an affordable way to eat well!

 3 Healthy Meals for £3 a Day – an affordable way to eat well!

Published on by Sharon4 Comments

Welcome to my 3 Healthy Meals for £3 a Day series – a collection of simple, quick, affordable and delicious plant-based recipes for everyday life.

I originally created this series to show students and anyone on a tight budget that eating healthy, delicious plant-based food doesn’t have to be expensive. Over the years it’s become one of my favourite collections on the blog, filled with recipes that are simple enough for busy weekdays and affordable enough for everyday cooking.

With basic kitchen setups and limited budgets in mind, here are the criteria I used for selecting each recipe:

✨ Easy to Make – Each recipe is beginner-friendly, with straightforward steps perfect for those with little or no cooking experience.

✨ Quick Prep – Find recipes that take just 5 minutes, plus ‘cook once, eat twice’ meals that can save you time later. No recipe requires more than 30 minutes of hands-on time!

✨ Basic Equipment Only – No fancy kitchen gadgets required!

✨ Balanced Nutrition – Each recipe is packed with plant-based protein, complex carbs, fibre, healthy fats, and an array of vitamins, minerals, and antioxidants.

✨ Quality Ingredients – Staying on budget doesn’t mean sacrificing quality; I choose ingredients that taste great and don’t contain artificial additives or sweeteners.

✨ Long-Lasting Ingredients – I’ve prioritised ingredients that are shelf-stable or fridge-friendly for weeks, and can be used across multiple recipes to minimise waste.

✨ Great Taste – And most importantly, I only share recipes that my family love and make regularly. Every recipe has also been given the thumbs-up by my trusted team of recipe testers!

How I Costed the Recipes

I’ve based most of the costings on Tesco prices, as that’s where I currently do my main grocery shop. The prices reflect the full cost of ingredients, but many are often on special offer or discounted for Clubcard members, so you could make these meals for even less!

If you’re not already a member of your local supermarket’s loyalty scheme, it’s definitely worth signing up. These membership schemes often include discounts on essentials, and I find they save me hundreds of pounds each year!

The only ingredients I haven’t included in the costings are salt, pepper and oil, as these are pantry staples for most households.

The Recipe Collection

I’ve organised the recipes into three categories based on how I usually eat them – Breakfasts, Lunches, and Dinners – but feel free to mix it up and eat them whenever you like! If you’re a fan of savoury breakfasts, try a tofu scramble or beans on toast. Dinner leftovers make excellent next-day lunches.

Breakfasts

Lunches

Dinners

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3 Healthy Meals for £3 a Day – an affordable way to eat well!

✨ Get Creative ✨

Don’t hesitate to get creative—these meals are wonderfully versatile, so feel free to tweak and adapt them to suit your tastes. I’d love to hear your feedback and see your delicious creations! Simply tag your photos with #bitofthegoodstuff on social media, and they’ll find their way to me. You can also connect with me on Instagram, Facebook, Pinterest.

I hope you enjoy these budget-friendly recipes as much as I do!

With love,

Sharon xx

Chickpea and Sweet Potato Coconut Curry (Vegan | Dairy-Free)

Chickpea & Sweet Potato Coconut Curry

Published on by Sharon5 Comments

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This Chickpea and Sweet Potato Coconut Curry is one of my family’s favourite weeknight dinners. It’s hearty, warming, bursting with flavour, and packed with nutritional goodness to nourish both body and soul. Easy to prepare and budget-friendly at 90p per portion, it’s a recipe you’ll want to come back to again and again!

This recipe is part of my 3 Healthy Meals for £3 a Day series, perfect for students and anyone seeking cheap, easy, and delicious plant-based meals.

Ingredient Cost Breakdown

  • ½ medium onion (60g) (Tesco) – 6p 
  • 2 tsp minced garlic (Very Lazy Chopped Garlic) – 6p
  • 5 mushrooms (100g) (Tesco) – 30p
  • 1 medium sweet potato (200g) (Tesco) – 24p 
  • 1 tsp smoked paprika (Tesco) – 4p
  • 1 tsp ground cumin (East End) – 2p
  • 1 TBSP curry powder (Tesco) – 10p
  • 2 TBSP tomato puree (Tesco Growers Harvest) – 10p
  • 300 ml / 1¼ cups vegetable stock (Marigold bouillon powder) – 8p
  • 400ml / 14 oz can chickpeas (Tesco) – 49p
  • 50g / 2 oz creamed coconut (Pride) – 25p

Serve with:

  • 120g / ⅔ cup brown rice (Tesco) – 17p

Total cost: £1.81

Cost per serving: 90p

Prices listed are for November 2024, sourced from Tesco where I currently do my main grocery shop.

Chickpea and Sweet Potato Coconut Curry

The Good Stuff

This curry is packed full of nutritional goodness:

✨ Onions are rich in antioxidant flavonoids, such as quercetin, as well as vitamins and fibre which support immune health, heart health and have anti-inflammatory properties.

✨ Garlic is rich in sulfur-containing compounds like allicin, which have potent antioxidant, anti-inflammatory, and immune-boosting properties.

✨ Mushrooms are rich in B vitamins, selenium, copper, and antioxidants, which support immune function and brain health.

✨ Sweet potatoes are a great source of complex carbs, fibre, and vitamins A, C, and B6, supporting immune function, eye health, and digestive health.

✨ Curry spices (including cumin, coriander, paprika and turmeric) provide antioxidants that aid digestion, heart health, and reduce inflammation.

✨ Tomato puree contains lycopene, an antioxidant that promotes heart health and has anti-inflammatory properties.

✨ Chickpeas are a great plant-based protein, with fibre and essential nutrients like folate, iron, and magnesium, for heart health and blood sugar regulation.

✨ Brown rice is a whole grain, rich in fibre, magnesium and B vitamins, supporting heart health and energy metabolism.

Chickpea and Sweet Potato Coconut Curry

Top Tips & FAQs

What is creamed coconut?

Creamed coconut is made of 100% coconut and comes in a solid block (not to be confused with coconut cream which comes in a tin or tetra pak). In UK supermarkets, it’s usually found in the world food aisles (in the Indian, Thai and African Caribbean sections).

Here’s why I prefer to use creamed coconut in my curries…

  • It’s purely made from coconut, unlike many coconut milk products that contain additives like ‘Polysorbate 60’.
  • I only need about 50g (¼ of a 200g block) to achieve a rich, creamy texture, reducing the fat and calorie content compared to a full can of coconut milk.
  • It works out far cheaper. The creamed coconut costs around 25p, while a quality can of coconut milk without additives can cost over £1.00.

Can I recommend a brand of creamed coconut?

My current favourite is Pride, which has a lovely consistency and is currently available at Tesco for £1 for a 200g block. In other brands, I’ve found there can be some separation between the cream and coconut oil in the block (you’ll notice this if one end of the block is bright white and softer). It’s the creamy coloured, hard section of the block that we want to use in our curries.

Recipe Card

Chickpea and Sweet Potato Coconut Curry (Vegan | Dairy-Free)

Chickpea & Sweet Potato Coconut Curry

This curry is hearty, warming and packed full of nutritional goodness. I’ve kept the spices mild so that it’s family-friendly, but feel free to use a hotter curry powder if you like heat! It's freezer friendly and perfect for batch-cooking.
Print Recipe Pin Recipe
Hands-on Time 20 minutes
Total Time 35 minutes
Course Dinner
Cuisine Indian
Servings 2

Ingredients
 

  • ½ TBSP oil
  • ½ medium onion (60g) finely chopped
  • 2 tsp minced garlic
  • 5 mushrooms (100g) finely chopped
  • 1 medium sweet potato (200g) peeled and cut into 2cm / ¾ inch cubes
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 TBSP curry powder I use mild
  • 2 TBSP tomato puree (paste)
  • 300 ml / 1¼ cups vegetable stock (broth)
  • 400 ml / 14 oz can chickpeas in water rinsed and drained*
  • ¼ tsp salt
  • 50 g / 2 oz creamed coconut** chopped into small pieces

Serve with:

  • 120 g / ⅔ cup uncooked brown rice or 360g / 2⅓ cups cooked rice***

Suggested accompaniments:

  • Flatbreads such as chapatti, roti or naan
  • Finely chopped spinach or coriander leaves, for garnish

Instructions
 

  • Heat the oil in a large saucepan over low-medium heat. Add the onion and cook until it starts to soften and become translucent, about 3-5 minutes.
  • Stir in the garlic and chopped mushrooms.
  • When the mushrooms start to release their liquid, stir in the spices (smoked paprika, cumin, curry powder) and tomato puree. Cook for 1 minute to allow the flavours to deepen.
  • Add the sweet potato cubes and stir to coat in the spices. If they start to stick to the pan, add a splash of water.
  • Add the vegetable stock, chickpeas and salt, and bring to a gentle boil. Cover with a lid (leave it open a crack to allow the steam to escape) and cook for 20 minutes, or until the sweet potato is tender. Add a splash more stock or water, if needed.
  • Stir in the creamed coconut and simmer for 5 minutes.
  • Remove from the heat and allow to cool slightly (it will thicken as it cools). Taste test and adjust the seasoning to suit. Arrange in bowls with rice and optional garnish and accompaniments, and it’s ready to serve.

Notes

tsp = teaspoon | TBSP = tablespoon  
* To rinse the chickpeas, drain in a fine mesh sieve and rinse under cold water, until the water runs clear. 
** Creamed coconut is made of pure coconut and comes in a solid block. In UK supermarkets, it can be found in the world food aisles. Check out my ‘Top Tips’ section above to find out why I love to use it in curries and my recommended brand.
*** For convenience, you can use microwavable wholegrain rice. I would recommend transferring it to a glass dish before microwaving. 
Storage Tips: Leftover curry can be refrigerated for up to five days and also freezes well. Store leftover rice separately, refrigerate within 1 hour of cooking and consume within 24 hours (This is the advice of the British Food Standards Agency).
Keyword Budget Vegan Meals, Easy Vegan Meals, Family Friendly, Gluten-Free, Plant-Based, Student Vegan Meals, Vegan Curry, Vegan Dinners
Tried this recipe?Let us know how it was!

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

Chickpea & Sweet Potato Coconut Curry

If you make this curry, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.  

With love,

Sharon xx

—————————–

Vegan Night at Bath Scouts, 2018 💚

In March, Mark and I were invited by our local Scout group (boys and girls aged 10 to 16) to lead a vegan cooking session. The scouts were split into four teams and we set them the challenge of making this Sweet Potato and Chickpea Coconut Curry as well as chapattis from scratch! They had thirty minutes to create the meal and present it, before being judged. They had the added difficulty of being in their scout hut with very little equipment and just a hot plate to cook on! We were blown away not only by their cooking skills, but also their enthusiasm! All four teams ended up producing the most delicious curries, which meant we had a really tough time picking a winner. I managed to snap a couple of pics before the curries got devoured.

Chickpea and Sweet Potato Coconut Curry

Chickpea and Sweet Potato Coconut Curry

Didn’t they do well? We heard that some of the scouts even started cooking this curry at home for their families 😀


N.B. This post was originally published in 2018 and updated in November 2024.

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Vegan Chilli Non Carne

Easy Vegan Chilli Non Carne

Published on by Sharon4 Comments

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This easy vegan chilli is a hearty, satisfying meat-free version of the Mexican classic Chilli Con Carne. It’s quick to prepare, perfect for batch cooking and costs just £1 per portion!

This recipe is part of my 3 Healthy Meals for £3 a Day series, designed for students and anyone looking for cheap, easy and delicious plant-based meals.

Ingredient Cost Breakdown

  • ½ medium onion (60g) (Tesco) – 6p
  • 1 tsp minced garlic (Very Lazy Chopped Garlic) – 3p
  • 1 small carrot (60g) (Tesco) – 4p
  • 5 medium mushrooms (100g) (Tesco) – 30p
  • 1 TBSP tomato puree (Tesco Growers Harvest) – 5p
  • 1 tsp dried oregano (Tesco) – 5p
  • ½ tsp ground cumin (East End) – 1p
  • ½ tsp chilli powder (Tesco) – 2p
  • 1 TBSP low sodium soy sauce (Tesco) – 7p 
  • 400g / 14 oz can Italian vine-ripened chopped tomatoes (Tesco) – 47p
  • 400g / 14 oz can kidney beans (Tesco Growers Harvest) – 33p
  • 1 tsp cocoa powder (Tesco) – 2p
  • 100g / 3½ oz meat-free mince (Tesco Plant Chef) – 37p

Serve with:

  • 120g / ⅔ cup brown rice (Tesco) – 17p

Total cost: £1.99

Cost per serving: £1.00

Prices listed are for November 2024, sourced from Tesco where I currently do my main grocery shop.

Vegan Chilli Non Carne

The Good Stuff

This chilli packs in plenty of nutritious ingredients:

✨ Onions are rich in antioxidants, vitamins and fibre supporting the immune system, heart health and offering anti-inflammatory benefits.

✨ Garlic is rich in vitamins C and B6, manganese, and sulfur compounds like allicin, providing antioxidant, anti-inflammatory, and immune-boosting benefits.

✨ Carrots are rich in antioxidant beta-carotene (which converts to vitamin A), fibre, vitamin K, and potassium, supporting eye health, immune function, and heart health.

✨ Mushrooms packed with B vitamins, selenium, copper, and antioxidants, beneficial for brain health and immunity.

✨ Tomatoes are rich in vitamins C and K, potassium, and the antioxidant lycopene, which supports immune health, heart health, and may reduce the risk of certain cancers.

✨ Dried herbs and spices are concentrated in antioxidants, vitamins like A, C, and K, and minerals such as iron and calcium, which can support immune health, heart health and reduce inflammation.

✨ Kidney beans are a good source of plant-based protein, fibre, complex carbs and essential nutrients like iron, magnesium and potassium, supporting heart health, digestion, and blood sugar regulation.

✨ Soya mince is rich in plant-based protein, healthy fats, fibre, and essential nutrients like iron, calcium, and B vitamins, supporting muscle health and heart health. It also contains special compounds called isoflavones that have antioxidant and anti-inflammatory properties and also support hormone balance.

✨ Brown rice is a whole grain, rich in complex carbs, fibre, and essential nutrients like magnesium, phosphorus, selenium, and B vitamins, supporting heart health, digestion, and energy metabolism.

Vegan Chilli Non Carne

Top Tips & FAQs

What is the key to a really good home-made chilli? 

For me, the key is to make sure it has plenty of depth of flavour. To get that rich, umami flavour we associate with Mexican chilli, I like to use a combination of mushrooms, soy sauce and cocoa powder. It’s important to allow the chilli to simmer for at least 30 minutes (ideally 40 to 60 minutes) to help the flavours to meld and become richer. 

Don’t skimp on the can of chopped tomatoes 

I highly recommend using a quality can of Italian, vine-ripened tomatoes, whenever possible. The cheapest cans of tomatoes can lack flavour and be incredibly acidic, requiring a lot of sugar to balance them out.

How do we get the ‘chewy’ texture in vegan alternatives to chilli con carne?

Meat-free minces are perfect for this dish, and home-made options like ‘tofu crumbles’ are an excellent whole-food choice. You can check out my Tofu Crumbles recipe here. They’re so easy to make!

Can I recommend a store-bought meat-free mince?

My personal favourite is Tesco Plant Chef frozen mince, which has a good texture and doesn’t contain any artificial additives. It’s budget-friendly too, costing just £1.69 for 450g (in November 24).

Meat-free minces are now widely available in UK supermarkets and health food shops. You’ll find them in the plant-based chiller and freezer cabinets, as well as dehydrated minces on the ambient aisles. I recommend trying a few out and seeing which is your favourite. Interestingly, own-brand supermarket frozen veggie minces tend to be the cheapest, but also contain the least additives!

If you have a soya allergy, you can use a quorn or pea-based mince instead.

Gluten-Free Options 

For a gluten-free version, ensure your veggie mince and soy sauce are gluten-free. Tamari is a great soy sauce alternative. My tofu crumbles recipe can easily be made gluten free.

Recipe Card

Vegan Chilli Non Carne

Easy Vegan Chilli Non Carne

This vegan chilli is a hearty, satisfying meat-free version of the Mexican classic Chili con carne. It's quick to prepare, freezer friendly and perfect for batch cooking.
5 from 2 votes
Print Recipe Pin Recipe
Hands on time 20 minutes
Total Time 50 minutes
Course Dinner
Cuisine Mexican
Servings 2

Ingredients
 

  • 1 TBSP oil
  • ½ medium onion (60g) finely diced
  • 1 tsp minced garlic
  • 1 small carrot (60g) finely grated
  • 5 medium mushrooms (100g) finely diced
  • 1 tsp dried oregano
  • ½ tsp ground cumin
  • ½ tsp chilli powder or to taste*
  • 1 TBSP tomato puree (paste)
  • 100 g / 3½ oz meat-free mince (or home-made tofu crumbles)**
  • 400 g / 14 oz can Italian vine-ripened chopped tomatoes
  • 400 g / 14 oz can kidney beans rinsed and drained***
  • 1 TBSP low sodium soy sauce
  • ½ tsp salt
  • 1 TBSP brown sugar
  • 1 tsp cocoa powder

Serve with:

  • 120 g / ⅔ cup uncooked brown rice or 360g / 2⅓ cups cooked rice****

Optional Toppings

  • Avocado slices or guacamole
  • Dollop of vegan mayonnaise
  • Sprinkling of vegan cheese

Instructions
 

  • Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and cook until the onion is soft and translucent (3-5 minutes). 
  • Add the grated carrot, diced mushrooms, oregano, cumin and chilli powder. Continue cooking for another 3-5 minutes until the mushrooms start to release their liquid.
  • Add the tomato puree and meat-free mince, stirring to combine.
  • Add the chopped tomatoes, kidney beans, soy sauce, salt and brown sugar. Stir through, then bring to a gentle boil. Cover with a lid, and cook for at least 30 minutes (preferably 40-60 minutes), stirring occasionally. If it becomes too thick, add a splash of water.
  • Remove from the heat and stir in the cocoa powder. Leave to rest for 5 minutes. Taste test, and adjust the seasoning to suit. 
  • Arrange in bowls with rice and your favourite chilli toppings, and it’s ready to serve!

Notes

tsp = teaspoon | TBSP = tablespoon.  
* If serving to children (or those who prefer milder spice levels), start with ½ tsp of mild chilli powder then add more chilli once the mild portions have been served. 
** Frozen mince can be added straight into the pan. If you are using a dehydrated veggie mince (such as TVP), it will need rehydrating in some hot stock before it’s added to the chilli. If you are preparing your own tofu crumbles, add them to the pan as soon as they are ready. They only need about 5 minutes of simmering in the chilli in order to soak up some of the sauce.
*** To rinse the beans, place them in a fine mesh sieve and rinse under the cold water tap until the water runs clear. Rinsing the beans will help to reduce the risk of bloating.
**** For convenience, you can use microwavable wholegrain rice. I would recommend transferring it to a glass dish before microwaving. 
Storage tips: Any leftover chilli will keep for 2 days in an airtight container in the fridge and 2 months in the freezer. (If using store-bought meat-free mince be sure to check the instructions on the packet). Refrigerate any leftover rice within 1 hour of cooking and consume within 24 hours (this is the advice of the British Food Standards Agency). 
Keyword Budget Vegan Meals, Easy Vegan Meals, Family Friendly Meals, Student Vegan Meals, Vegan Chilli
Tried this recipe?Let us know how it was!

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

Vegan Chilli Non Carne

If you make this Easy Vegan Chilli, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Sharon xx

Quick and Easy Vegan Chow Mein

Published on by SharonLeave a comment

Jump to Recipe

Craving a takeaway classic without the cost or compromise? This Quick & Easy Vegan Chow Mein delivers bold flavours, chewy noodles and vibrant veggies—all for just £1.55 or less per portion!

Ready in 35 minutes, it’s a budget-friendly delight that’s part of my 3 Healthy Meals for £3 a Day series. Trust me, this homemade version will have you ditching the takeaway menu for good!

Ingredient Cost Breakdown

Chow Mein Sauce
2 TBSP reduced salt soy sauce (30 ml) (Tesco) – 15p
2 TBSP toasted sesame oil (30 ml) (Tesco) – 31p
1 TBSP sweet chilli sauce (15 ml) (Sweet Dragon) – 8p 
1 tsp malt vinegar (5 ml) (Tesco) – 1p 

Stir Fry
140g / 5 oz extra firm plain tofu (Tofoo) – £1.15
½ medium brown onion (60g) (Tesco) – 6p
1 small carrot (60g) (Tesco) – 4p
6 small mushrooms (100g) (Tesco) – 30p
32g / ¼ cup raw cashews (Tesco) – 32p
70g / 1 cup red cabbage (Tesco) – 8p

140g / 5 oz vegan chow mein noodles / or spaghetti (Lucky Boat, 60p / Tesco, 18p)

Total cost: £3.10 / £2.68

Cost per portion: £1.55 / £1.34

Prices listed are for November 2024. I mostly used Tesco prices as that’s where I do my main grocery shop at the moment.

Vegan Chow Mein

The Good Stuff

✨ Tofu is rich in plant-based protein, healthy fats, fibre, and essential nutrients like iron, calcium, and B vitamins, supporting muscle health and heart health. It also contains special compounds called isoflavones that have antioxidant and anti-inflammatory properties, and also support hormone balance.

✨ Onions are rich in antioxidants, vitamins and fibre supporting the immune system, heart health and offering anti-inflammatory benefits.

✨ Carrots are rich in beta-carotene (which converts to vitamin A), fibre, vitamin K, potassium, and antioxidants, supporting eye health, immune function, and heart health.

✨ Red cabbage is rich in vitamins C and K, fibre, and antioxidants such as anthocyanins, supporting immune function, bone health, digestion, and providing anti-inflammatory and heart-protective benefits.

✨ Cashews provide heart-healthy fats, protein, fibre, and essential minerals like magnesium, copper, zinc and iron, which support heart health, bone strength, and immune function.

✨ Wheat noodles are a good source of complex carbs, and also contain useful amounts of protein, fibre and essential nutrients like B vitamins, iron and magnesium which support metabolism and energy production. 

Vegan Chow Mein

Tops Tips

Where to find vegan-friendly chow mein noodles?

Chow mein noodles can contain egg, so be sure to check the ingredient label. I use Lucky Boat No.1 Thick Chow Mein Noodles which are available from Asian supermarkets and online. (I buy mine from Banthon Oriental Supermarket in Bath). 

You may even find it cost-effective to bulk buy noodles and share them with friends or housemates! I recently found a 4kg box on offer at Amazon UK for £14.50, which works out at just 36p per 100g. The noodles have a long shelf life and will keep for at least a year.

If you can’t find vegan chow mein noodles, you can substitute with another wheat noodle. Chinese supermarkets have lots of options, plus wholewheat noodles can be found in most of the larger UK supermarkets.

One easy, budget-friendly option is to use spaghetti! If you boil the spaghetti in water with a little bicarbonate of soda, I find it transforms the flavour of the spaghetti, making it taste a lot more like chow mein noodles! 

How to make a vegan chow mein sauce?

Traditional chow mein sauce isn’t vegan-friendly as it contains oyster sauce and meat broth. I use four simple ingredients that I always have on hand to create a sauce with the same savoury depth: toasted sesame oil, soy sauce, sweet chilli sauce, and vinegar. If using unsweetened chilli sauce, add a teaspoon of sugar or syrup for balance.

Stir fry veggies

I choose to use onion, carrots, mushrooms and red cabbage in this Chow Mein. These add a great variety of savoury flavours and textures, as well as being rich in vitamins, antioxidants and other phytonutrients. Stored in the fridge, the onions, carrots and red cabbage will last a few weeks, so they make a great budget-friendly option that you can use in many different meals. Feel free to add your favourite veggies into this Chow Mein dish though. It’s highly versatile!

Gluten-free options 

For a gluten-free alternative to wheat noodles, try 100% buckwheat noodles. Brands such as Clearspring and King Soba are available from health food shops and online. Swap the soy sauce for tamari, and the malt vinegar for cider or rice vinegar.

Recipe Card

Quick and Easy Vegan Chow Mein

This Vegan Chow Mein is a delicious, easy meal option, perfect for any night of the week. While best served warm, it can be eaten at room temperature too, so any leftovers are great for packing into lunchboxes!
Print Recipe Pin Recipe
Hands on time 30 minutes
Total Time 35 minutes
Course Dinner, Lunch
Cuisine Chinese
Servings 2

Ingredients
 

  • 140 g / 5 oz vegan-friendly chow mein wheat noodles*

Vegan Chow Mein Sauce

  • 2 TBSP reduced salt soy sauce
  • 2 TBSP toasted sesame oil
  • 2 TBSP water
  • 1 TBSP sweet chilli sauce
  • 1 tsp vinegar [cider, malt or rice all work well]

Stir Fry

  • 1 TBSP oil [I use olive]
  • 140 g / 5 oz extra firm tofu drained and cubed
  • ½ medium brown onion (60g) finely sliced
  • 1 small carrot (60g) sliced into matchsticks
  • 6 small mushrooms (100g) sliced
  • 32 g / ¼ cup raw cashews
  • 70 g / 1 cup red cabbage thinly sliced into ribbons**

Instructions
 

  • Prepare a large pan of boiling water. Add the noodles, then remove from the heat. As they start to soften, use a fork to unravel them. Cover with a lid, and leave for about 7-8 minutes, stirring occasionally. When al-dente (firm to the bite), tip into a colander and rinse under the cold water tap to stop the cooking process. Set aside.
  • Prepare the sauce by whisking together the soy sauce, sesame oil, water, sweet chilli sauce, and vinegar in a small bowl. Set aside.
  • Heat 1 TBSP oil in a large non-stick frying pan (skillet) over medium-high heat. Add the tofu cubes and toss to coat in the oil. Leave to cook for a couple of minutes or so, until browned on the underside, then flip the cubes over.  When browned on the second side, transfer to a bowl and set aside.
  • In the same pan, add the onion and stir fry until it starts to brown (add a splash more oil, if needed). Add the carrot, mushrooms, cabbage and cashews, and stir fry until the mushrooms have released their liquid and browned. 
  • Return the tofu to the pan and pour in half of the sauce. Stir fry for a few minutes, then add the noodles and remaining sauce. Stir thoroughly to ensure the noodles are fully coated in the sauce, then continue stir frying until the noodles are heated through.
  • Portion into bowls, and enjoy! 

Notes

tsp = teaspoon | TBSP = tablespoon
* I use Lucky Boat No 1 Thick Chow Mein noodles, which are vegan (See my ‘Top Tips’ section above on where to buy them). If you can’t find vegan chow mein noodles, try another wheat noodle, or even spaghetti boiled with 1 TBSP of bicarbonate of soda in 1 litre (4 cups) of water to approximate the taste. For a gluten-free option, try 100% buckwheat noodles.
** I find the easiest way to slice red cabbage thinly is to place it sideways on a chopping board then, holding it firm, start to slice down into the cabbage, making the slices as thin as possible. Use your fingers to unravel the slices into ribbons.
Storage tips: Leftovers can be refrigerated for up to 2 days. They can either be heated up or eaten at room temperature.
Keyword Budget Vegan Meals, Easy Vegan Meals, Stir Fry
Tried this recipe?Let us know how it was!


Nutrition Breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

Quick & Easy Vegan Chow Mein

If you make this Vegan Chow Mein, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I always love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Sharon xx