Category: Sandwiches & Toast Toppers

Coronation Chickpea Smash Sandwich

Coronation Chickpea Smash (Easy Vegan Sandwich Filling)

Published on by SharonLeave a comment

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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

Avocado and Edamame Smash on Toast

Avocado and Edamame Smash on Toast (Easy 10-Minute Recipe)

Published on by Sharon7 Comments

Refreshed April 2026. Originally published 2019.

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If you love a classic avocado smash on toast, this fresh and vibrant twist is one to try. Creamy avocado meets lightly mashed edamame beans for a beautifully textured topping that’s packed with goodness.

The addition of edamame gives this smash a subtle sweetness and a lovely protein boost, making it extra satisfying while still feeling light. It’s incredibly easy to make and ready in just 10 minutes – perfect for a quick breakfast, lunch, or light dinner.

Easy Avocado and Edamame Smash on Toast

I first shared this recipe back in the summer of 2019, and all these years later, it’s still one of my absolute favourites. It’s one of my go-to lunches when I’m working from home, and in the summer my family also loves serving it as a light dinner alongside a crisp salad.

What I love most is its simplicity. Avocado and edamame are such beautifully fresh, delicate flavours that I like to let them shine. A generous twist of freshly ground black pepper and a pinch of salt is often all it needs. If I’m feeling a little fancy, I’ll add some sliced radishes for colour and crunch, or a sprinkle of fresh dill or pea shoots – but these are entirely optional.

It’s wonderfully simple to make too. Just cook the edamame beans until tender, mash them together with ripe avocado, season to taste, and pile high onto buttery toast.

The Good Stuff

✨ Edamame (soya) beans are a fantastic source of complete plant protein, meaning they contain all nine essential amino acids. They’re also a good source of fibre and a whole array of minerals – especially manganese and copper – as well as vitamin K, all of which support bone health, metabolism, and overall wellbeing. Edamame also contain natural compounds called isoflavones, known for their antioxidant and anti-inflammatory properties, and their role in supporting hormonal balance.

✨ Avocados are wonderfully nutrient-dense and packed with heart-healthy monounsaturated fats. They’re also a good source of fibre, which supports digestion and helps keep you feeling fuller for longer, as well as folate, vitamin C, vitamin K and B vitamins. Their creamy texture not only makes this smash irresistibly delicious but also helps your body absorb fat-soluble nutrients from other foods.

Healthy Avocado and Edamame Toast Smash

Top Tips & FAQs

What are edamame beans and where can I find them?

Edamame beans are young soya beans, harvested before they fully mature. They’re typically sold either in their pods or already shelled. For this recipe, you’ll want shelled edamame beans, which are most commonly found in the frozen vegetable section of UK supermarkets.

They’re sometimes labelled as “soya beans” rather than edamame. For example, you’ll find them sold as frozen soya beans in stores like Tesco and Waitrose. They’re a great freezer staple – perfect for quick meals like this, as well as adding to stir-fries, grain bowls and salads.

What kind of avocado is best for a smash?

For the best texture and flavour, make sure your avocado is perfectly ripe. It should feel slightly soft when gently pressed, but not mushy. If it’s too firm, it won’t mash easily. If it’s overly soft, it may taste a little overripe.

A small avocado (like the “ripe and ready” ones sold in twin packs in UK supermarkets) works perfectly for one serving. Alternatively, you can use half of a larger avocado.

Can I make this gluten-free?

Absolutely! The avocado and edamame smash itself is naturally gluten-free. Simply serve it on your favourite gluten-free bread.

Avocado and Edamame Smash on Toast

Recipe Card

Avocado and Edamame Smash on Toast

Avocado and Edamame Smash on Toast

A fresh and vibrant twist on classic avocado toast, packed with plant protein and ready in just 10 minutes.
4.50 from 2 votes
Print Recipe Pin Recipe
Hands-on time 10 minutes
Total Time 10 minutes
Course Breakfast, Brunch, Light Dinner, Lunch
Cuisine Plant-Based, Vegan
Servings 1

Ingredients
 

  • 77 g / ½ cup frozen shelled edamame (soya) beans
  • 1 small avocado, flesh only (about 100g)
  • Salt and freshly ground black pepper to taste

To serve:

  • 2 slices wholegrain or sourdough bread
  • Plant-based buttery spread (I used Flora buttery)

Optional garnish:

  • Slices of radish
  • A sprinkle of fresh dill or a small handful of pea shoots

Instructions
 

  • Boil the edamame beans in a saucepan until just tender (about 6–7 minutes), or microwave according to the packet instructions.
  • Meanwhile, prepare your toast and scoop the avocado flesh into a bowl.
  • Once the edamame beans are ready, drain them well and add them to the bowl with the avocado.
  • Mash together using a potato masher until you achieve a coarse texture. The beans won’t fully mash – and that’s absolutely fine. Leaving some whole or halved adds a lovely texture.
  • Season generously with freshly ground black pepper and a pinch of salt, to taste.
  • Pile the smash onto your freshly buttered toast, add your chosen garnish, finish with an extra crack of black pepper and serve.

Notes

This avocado and edamame smash is best enjoyed immediately after making, when it’s at its freshest and brightest.
If you do need to store it, you can refrigerate it in an airtight container for a short time. However, like all avocado-based dishes, it may begin to oxidise and turn slightly brown.
To help slow this, add a squeeze of lemon or lime juice before storing, and press a layer of cling film directly onto the surface to reduce air exposure. Stir well before serving.
Keyword avocado edamame toast, easy vegan lunch idea, high protein avocado toast, vegan breakfast toast
Tried this recipe?Let us know how it was!

Nutritional Breakdown


NB: The above values are estimates and for illustration purposes only. Actual nutritional values will vary depending on the specific ingredients used. Percentage Reference Intakes (RI) will also vary depending on individual factors such as age, gender, height, BMI and activity level.

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Avocado and Edamame Smash on Toast Pinterest Collage

You might also like…

Here are some more of my favourite quick and nourishing plant-based sandwich fillings and toast toppers that you might enjoy:

I’d love to hear from you ❤️

If you make this Avocado and Edamame Smash, I’d love to hear how you get on and any twists you try. Leaving a comment below will help others find the recipe and supports my blog too!

You can also connect with me on Instagram, Facebook, and Pinterest. Tag your creations with #bitofthegoodstuff – I absolutely love seeing them!

With love,
Sharon xx

Scrambled Tofu on Toast: A High-Protein Vegan Twist on a Classic!

Published on by SharonLeave a comment

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This delicious vegan alternative to scrambled eggs on toast packs in over 30g of protein per serving, for just £1.32! 

Easy, nutritious, and perfect for breakfast, lunch or a light dinner, this scrambled tofu is savoury, satisfying, and loaded with plant proteins, vitamins, and minerals. It’s an ideal addition to my 3 Healthy Meals for £3 a Day series.

Ingredient Cost Breakdown

  • ½ medium brown onion (60g) (Tesco) – 6p
  • 300g / 10½ oz firm tofu (Cauldron Authentic) – £2.08 
  • ½ tsp garlic granules (Tesco) – 2p
  • ½ tsp ground turmeric (Rajah Haldi) – 1p
  • ½ tsp Kala Namak salt (Natco) – 6p
  • 4 thick slices multigrain seeded bread (Tesco Finest) – 31p
  • Dairy-free spread (Vitalite) – 9p

Total cost: £2.63

Cost per serving: £1.32

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

Scrambled Tofu

The Good Stuff

✨ Tofu is rich in plant-based protein, heart-healthy fats, and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and also promote hormonal balance.

✨ Onions contain antioxidants, anti-inflammatory polyphenols and prebiotics, which promote a healthy gut.

✨ Red bell peppers are rich in antioxidants and vitamins A and C, supporting the immune system, skin and vision.

✨ Garlic granules are rich in antioxidants and sulfur compounds, which support immune function, heart health, and have anti-inflammatory properties.

✨ Ground turmeric is high in antioxidants, particularly curcumin, along with manganese, iron and vitamin B6, offering anti-inflammatory benefits and supporting immune and digestive health.

✨ Kala namak (‘black salt’) contains essential minerals like iron and potassium, and has a low-sodium content compared to regular salt. It is valued for its unique sulfurous taste and potential health benefits, including aiding digestion and reducing bloating.

✨ Black pepper contains piperine, an active compound that enhances nutrient absorption (including the curcumin in turmeric), has anti-inflammatory properties and improves digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Scrambled Tofu on Toast

Top Tips & FAQs

What type of tofu works best?  

Firm tofu has the ideal texture for scrambled tofu. This is the type of tofu that is found in the chiller cabinets and usually needs pressing before cooking. For those in the UK, Cauldron Authentic tofu is widely available in our supermarkets. As a bonus, this brand of tofu is set in calcium sulfate, which means that one portion of this scramble offers a substantial calcium boost of 607 mg (over 85% of the UK’s daily recommended intake!)

You can also use extra firm tofu (such as Tofoo) to make scrambled tofu but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.

What is kala namak and where can I buy it? 

Kala namak (also known as ‘black salt’), is a type of volcanic rock salt commonly used in South Asian cuisine. It has a sulphurous ‘eggy’ aroma and flavour, making it perfect for vegan alternatives to scrambled egg and omelettes. It’s available from Asian supermarkets, health food stores and online. I purchased a 100g bag from Amazon UK for under £3 with free delivery and it’s lasted years!

Boosting iron absorption

Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the tofu and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

Gluten-free options

Serve the scrambled tofu with a gluten-free bread. These can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Scrambled Tofu on Toast

A delicious, high protein vegan alternative to scrambled egg on toast. Great as a hearty breakfast, lunch or light dinner, and even better when paired with a colourful side salad!
Print Recipe Pin Recipe
Hands on time 15 minutes
Total Time 15 minutes
Course Breakfast, Light Dinner, Lunch
Servings 2

Ingredients
 

  • 1 TBSP oil (preferably olive)
  • ½ medium brown onion (60g) finely diced
  • 2 TBSP red bell pepper finely chopped (optional)
  • 300 g / 10½ oz firm tofu* drained (no need to press)
  • ½ tsp garlic granules
  • ¼ tsp ground turmeric
  • ½ tsp kala namak salt** (or use sea salt if you don’t want an ‘eggy’ flavour)
  • freshly ground black pepper to taste

To serve:

  • 4 thick slices of multigrain seeded bread
  • dairy-free spread

Suggested accompaniments:

  • Mixed salad
  • Dollop of hummus or vegan mayonnaise
  • Drizzle of Balsamic glaze

Instructions
 

  • Heat the oil in a large frying pan (skillet) over medium heat and cook the onion until soft and translucent (3-5 minutes). Stir in the red pepper, if using.
  • Drain the tofu and give it a squeeze to remove excess water. Using your hands, break the tofu into chunky crumbs. 
  • Add the tofu to the frying pan, and sprinkle the garlic granules and turmeric on top. Stir until the tofu is completely golden in colour. Use a wooden spoon to break down any tofu chunks that are too large. Leave the tofu to cook until it starts to lightly brown, stirring occasionally. 
  • Prepare your bread and any side salad.
  • Sprinkle the salt on top of your scramble and stir through to combine. This is especially important if you use kala namak salt as you don’t want any clumps!
  • Season with freshly ground black pepper, and adjust the salt to taste.
  • Serve the scramble on toast along with your favourite accompaniments.

Notes

tsp = teaspoon | TBSP = tablespoon. 
* I use Cauldron Authentic Tofu, which is widely available in UK supermarkets. You can also use extra firm tofu (such as Tofoo) but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.
** Check out my ‘Top Tips’ section for info about kala namak and where to buy it in the UK. Just to note, kala namak can smell very pungent when you first add it to the pan but it soon dissipates.
Storage tips: Any leftover scramble can be refrigerated for a couple of days. It also freezes well.
Keyword Budget Vegan Meals, Easy Vegan Meals, Scrambled Tofu, Student Vegan Meals
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.

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Scrambled Tofu on Toast

If you make this Scrambled Tofu on Toast, 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,

Mediterranean Vegan Sandwich

High Protein Vegan Mediterranean Sandwich

Published on by SharonLeave a comment

Jump to Recipe

Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. With 20g of plant-based protein and a hearty dose of vitamins, minerals and antioxidants, it’s a nutritional powerhouse that easily outshines anything you’ll find on the high street. And at less than £1 per serving, it’s kinder on your wallet, too!

Grabbing lunch on the go can get expensive fast, and vegan options in UK shops are often limited. Usually, you’re stuck choosing between a falafel wrap (tasty but low in protein) or the hoisin “duck” wrap that just doesn’t cut it. Instead, try making your own delicious, affordable sandwich at home. Not only will it save you money, but you can customise it to fit your exact tastes.

This Mediterranean-inspired sandwich has been my go-to work lunch for years, and I’ve never tired of it. With its satisfying mix of textures and flavours, it’s filling without being heavy – ideal for those busy afternoons when there’s little time to ‘rest and digest’.

This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students or anyone looking for a cheap, quick and nutritious plant-based meals. 

Ingredient Cost Breakdown

  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • ½ TBSP dairy-free spread (Vitalite, 3p)
  • 2 TBSP hummus (Tesco) – 15p
  • 2 pieces of oil-packed sun-dried tomatoes (Tesco) – 5p
  • 60g / 2 oz extra firm tofu (Tofoo) – 49p 
  • 1 TBSP sandwich pickle (10g) (Tesco) – 6p
  • 4 baby salad leaves (Tesco) – 6p

Total Cost: 99p

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

Mediterranean Vegan Sandwich

Mediterranean Vegan Sandwich

Mediterranean Vegan Sandwich

Top Tips & FAQS

What’s the key to a great sandwich?

Layering a variety of textures and flavours is essential. I start with extra-firm tofu for a protein boost, add sun-dried tomatoes for a chewy, rich flavour, and a bit of sandwich pickle for a tangy crunch. Hummus adds creaminess and depth.

Which tofu works best for sandwiches?

Extra-firm tofu is perfect since it’s easy to slice and doesn’t require pressing. In the UK, the Tofoo brand is widely available. I also love smoked tofu as it adds an extra punch of flavour, though it’s a bit pricier. It’s a great one to buy when it’s on offer.

What about dairy-free spreads?

Vitalite is my favourite for sandwiches—it’s flavourful, vegan, and soft enough to spread without tearing the bread. Other options in UK supermarkets include Flora and Pure.

Boosting iron absorption

Adding vitamin C-rich ingredients like red bell pepper, sun-dried tomatoes, or red cabbage can help your body absorb more iron from the tofu and bread. Alternatively, pack a vitamin-C rich fruit or drink a small glass of orange juice with your lunch. 

Gluten-free options

Serve the fillings with a gluten-free bread, which can be found on the ‘Free From’ aisles in the major UK supermarkets.

Mediterranean Vegan Sandwich

The Good Stuff

✨ Tofu is rich in plant-based protein; heart-healthy fats; and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones, that have antioxidant and anti-inflammatory properties and also promote hormonal balance.

✨ Hummus is made with chickpeas and tahini (sesame) and contains protein, healthy fats, fibre, and essential vitamins and minerals like iron, magnesium, and folate, supporting heart health, digestion, and sustained energy.

✨ Sun-dried tomatoes are rich in antioxidants like lycopene, vitamins C and K, and minerals such as iron and potassium, which support heart health, immune function and overall vitality.

✨ Salad leaves are rich in antioxidants, vitamins A, C, and K, folate, and fibre, supporting immune function, bone health, and digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Recipe Card

Mediterranean Vegan Sandwich

High Protein Vegan Mediterranean Sandwich

Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. Feel free to make it your own by adding your favourite veggies, pickles, or condiments.
Print Recipe Pin Recipe
Hands on time 2 minutes
Total Time 2 minutes
Course Lunch
Servings 1

Ingredients
 

  • 2 thick slices of multigrain seeded bread
  • ½ TBSP dairy-free spread
  • 2 TBSP hummus
  • 2 TBSP oil-packed sun-dried tomatoes drained and chopped
  • 60 g / 2 oz extra firm tofu* drained and sliced
  • 1 TBSP sandwich pickle
  • 4 baby salad leaves

Optional add ins:

  • Red bell pepper
  • Red cabbage
  • Black olives
  • Balsamic glaze
  • Vegan Mayonnaise

Instructions
 

  • Spread a thin layer of dairy-free spread on one slice of bread, followed by the hummus and sun-dried tomatoes. Layer on the tofu slices, then add the pickle and salad leaves. Top with the second slice of bread, press gently, and slice in half. Pack in a sandwich box, and it’s ready to go!

Notes

tsp = teaspoon | TBSP = tablespoon 
* I use The Tofoo Co Naked Organic Tofu or Smoked Organic Tofu.
Keyword Vegan Packed Lunch, Vegan Sandwiches
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 ⬇️

High Protein Vegan Mediterranean Sandwich

If you make this Mediterranean Tofu Sandwich, 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,

Tofu ‘Egg’ Mayonnaise Sandwich: A High-Protein Vegan Take on a Classic

Published on by Sharon7 Comments

Jump to Recipe

This vegan twist on one of our nation’s favourite sandwiches is quick, easy to make and packed with protein (24g per sandwich). Perfect for packed lunches, it’s delicious, nutrient-rich, and costs just £1 per serving—much cheaper than any high-street sandwich!

Tofu is the perfect plant-based substitute for eggs in this sandwich, offering a creamy texture that’s both cruelty-free and nutritious! Packed with protein, vitamins, minerals, and antioxidants, tofu contains no cholesterol and has significantly less saturated fat than eggs.

For those who love that classic ‘eggy’ flavour, a pinch of kala namak (also known as black salt) adds the perfect sulphuric aroma, recreating the classic taste of egg mayonnaise.

This recipe is part of my 3 Healthy Meals for £3 a Day series—an affordable way to eat well every day!

Ingredient Cost Breakdown

  • 200 g / 7 oz firm tofu (Cauldron) – £1.38
  • 1½ TBSP vegan mayonnaise (Hellmans) – 19p
  • ½ tsp Dijon mustard (Tesco) – 1p
  • ¼ tsp ground turmeric (Rajah Haldi) – 1p
  • ¼ tsp Kala Namak salt (Natco) – 4p
  • 1 TBSP dairy-free spread (Vitalite) – 6p
  • 4 thick slices of multigrain seeded bread (Tesco Finest) – 31p

Total cost: £2.00

Cost per serving: £1.00

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

Tofu Egg Mayonnaise

The Good Stuff

✨ Tofu is rich in plant-based protein, heart-healthy fats, and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones, that have antioxidant and anti-inflammatory properties and also promote hormonal balance.

✨ Ground turmeric is high in antioxidants, particularly curcumin, along with manganese, iron, and vitamin B6, offering anti-inflammatory benefits and supporting immune and digestive health.

✨ Kala namak (black salt) contains essential minerals like iron and potassium, and has a low-sodium content compared to regular salt. It is valued for its unique sulphurous taste and potential health benefits, including aiding digestion and reducing bloating.

✨ Black pepper contains piperine, an active compound that enhances nutrient absorption (including the curcumin in turmeric), has anti-inflammatory properties and improves digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Tofu Egg Mayonnaise

Top Tips & FAQS

What type of tofu works best?  

Firm tofu has the ideal texture for this sandwich filling. This is the type of tofu that is found in the chiller cabinets and usually needs pressing before cooking. For those in the UK, Cauldron Authentic tofu is widely available in our supermarkets. As a bonus, this brand of tofu is set in calcium sulfate, which means that one sandwich offers a substantial calcium boost of 490 mg (70% of the UK’s daily recommended intake!)

You can also use extra firm tofu (such as Tofoo) but it will give a slightly chewier texture. 

What is kala namak and where can I buy it? 

Kala namak (also known as black salt), is a type of volcanic rock salt commonly used in South Asian cuisine. It has a sulphurous ‘eggy’ aroma and flavour, making it perfect for vegan alternatives to egg mayonnaise, scrambled egg and omelettes. It’s available from Asian supermarkets, health food stores and online. I purchased a 100g bag from Amazon UK for under £3 with free delivery and it’s lasted years.

Where can I find vegan mayonnaise?

Vegan mayonnaise is now available in most UK supermarkets—look in the condiment aisle. Hellmann’s 100% Plant-Based Mayo is a favourite. You can also make home-made mayo using some basic pantry ingredients with my Quick & Easy Vegan Mayonnaise recipe. It’s super cheap too!

Boosting iron absorption

Adding a vitamin-C veggie such as red bell pepper to your sandwich will help your body to absorb the iron in the tofu and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

Gluten-free options

Serve the vegan ‘egg’ mayonnaise with a gluten-free bread. This can typically be found on the ‘Free From’ aisles in UK supermarkets.

Recipe Card

Vegan ‘Egg Mayonnaise’ Sandwich

A vegan twist on the classic egg mayo sandwich, perfect for lunches on the go or a quick, satisfying meal at home.
5 from 2 votes
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Afternoon Tea, Breakfast, Lunch, Snack
Servings 2

Ingredients
 

  • 1½ TBSP vegan mayonnaise*
  • ½ tsp Dijon mustard
  • ¼ tsp ground turmeric
  • ¼ tsp kala namak salt** (or use sea salt if you don’t want an ‘eggy’ flavour)
  • 200 g / 7 oz firm tofu***
  • frsehly ground black pepper to taste
  • small handful of cress or microgreens optional

Serve with:

  • 4 thick slices of multigrain seeded bread
  • dairy-free spread

Instructions
 

  • In a mixing bowl, stir together the mayonnaise, mustard, turmeric, and salt until fully combined.
  • Drain the tofu, squeeze out excess water (no need to press) and crumble the tofu into the bowl. Use a fork to mash the tofu, mixing it well with the mayo blend. Taste test and adjust the seasoning to suit.
  • Spread a thin layer of vegetable spread on the bread, then add the tofu filling. Top with cress or microgreens and a sprinkle of black pepper, if desired.
  • Serve immediately or pack for lunch on the go.

Notes

tsp = teaspoon | TBSP = tablespoon
* I use Hellman’s Plant-Based Mayo or my home-made Quick & Easy Vegan Mayo.
** Check out my ‘Top Tips & FAQ’ section above for information about kala namak and where to buy it in the UK. Kala namak has a strong, sulphurous flavour so if you’re new to this salt, I would recommend starting with a pinch and adjust as needed.
*** I used Cauldron Foods Authentic Tofu, found in the chiller cabinets in most of the larger UK supermarkets.
Storage tips: Leftovers keep well in the fridge for up to 2 days.
Keyword Dairy-Free, Egg Salad, Egg-Free, Plant-Based, Vegan Buffets, Vegan Picnics, Vegan Sandwiches
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 Egg Mayo Sandwich

If you make this Vegan ‘Egg Mayonnaise’ sandwich, 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

READER REMAKE 💚

Vegan Egg Mayo Sandwich

@balham_simon

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N.B. This post was originally published in June 2019 and updated in November 2024.