Tag: Budget-friendly meals

Herby Tofu Cream Cheese Bagel

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

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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

Lebanese lentil soup (Shorbat Adas), vegan and budget-friendly

Lebanese Lentil Soup (Shorbat Adas) – Easy, Vegan, Ready in 35 Minutes

Published on by Sharon2 Comments

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This easy-to-make traditional Lebanese Lentil Soup (Shorbat Adas) is one of my all-time favourite comfort foods. It’s hearty, filling, naturally vegan, and beautifully nourishing. Made with simple, affordable ingredients you’ll likely already have in your kitchen, it’s ready in just 35 minutes and costs only 82p per portion. Perfect for a quick lunch, a light dinner or a cosy family meal.

This recipe was inspired by the lentil soup served at my favourite Lebanese restaurant in Bath. The first time I tried it, I was completely in love. It’s such a simple dish, yet so deeply warming and comforting. I knew straight away that I wanted to recreate it at home – and once I did, it quickly became a firm family favourite. During the colder months, we enjoy a nourishing bowl of soup for dinner at least once a week, and we always look forward to the evenings when this Lebanese Lentil Soup is on the menu.

Traditionally, it’s served with a wedge of lemon on the side, allowing each person to squeeze a burst of fresh citrus into their bowl. Not only does this brighten the flavour of the lentils, but the vitamin C in the lemon also helps your body absorb their iron.

As well as being rich in iron, lentils also add a generous amount of plant protein to this dish. A bowl of soup alone provides around 16g of protein. Add a couple of slices of bread and a two-tablespoon sprinkling of seeds – or a serving of my Golden Pan-Fried Chickpeas savoury soup topper – and that rises to around 26g of protein. Pretty impressive for such a simple, budget-friendly meal!

Ingredient Cost Breakdown

  • 1 TBSP extra virgin olive oil (Tesco) – 10p
  • 1 medium brown onion (120g) (Tesco) – 11p
  • 2 small carrots (90g) (Tesco) – 6p
  • 2 tsp minced garlic (Lazy Garlic) – 6p
  • 1 medium white potato (250g) (Tesco) – 19p
  • ½ tsp ground turmeric (East End) – 1p
  • 1 tsp ground cumin (Rajah) – 3p
  • 225g / 1¼ cups red split lentils (Natco) – 45p
  • 1000ml / 4½ cups vegetable stock (Marigold Bouillon, 12g) – 18p
  • 1 unwaxed lemon (M&S) – 44p

Total cost: £1.63

Cost per serving: 82p

Prices listed are for February 2026 and mostly sourced from Tesco, where I currently do my main grocery shop.

Lebanese lentil soup (Shorbat Adas), vegan and budget-friendly

The Good Stuff

This soup is packed with nutritious ingredients:

✨ Lentils are rich in protein, fibre, and essential minerals such as iron, folate, and manganese. They also contain polyphenols with antioxidant and anti‑inflammatory benefits.

✨ Onions are rich in antioxidants and sulfur compounds, which support heart health, immune function, and help reduce inflammation.

✨ Garlic contains sulfur compounds (like allicin) and antioxidants, which support immune function, heart health, and have anti-inflammatory effects.

✨ Carrots are packed with beta‑carotene (which converts to vitamin A), supporting eye health and immunity.

✨ White potatoes (with the skin) provide fibre, an array of minerals (especially potassium), vitamin C and antioxidants, supporting digestion, immunity, and heart health.

✨ Ground cumin is rich in antioxidants and iron and is traditionally used to support digestion and metabolic health.

✨ Ground turmeric contains curcumin – a powerful antioxidant and anti‑inflammatory compound – plus manganese and iron.

✨ Black pepper contains piperine, which enhances nutrient absorption (especially curcumin from turmeric) and supports digestion.

Lebanese lentil soup (Shorbat Adas), vegan and budget-friendly

Top Tips & FAQs

Which type of lentil is best for this soup?
Red split lentils are ideal as they cook quickly, don’t require soaking, and break down into a silky, creamy texture.

Why should you wash lentils?
Rinsing removes dust, debris, and excess starch, helping to reduce bloating. Rinse in a fine mesh sieve under cold running water, agitating them with your hand until the water runs clear.

New to lentils? Start low and slow.
If lentils are new to you, start with smaller portions and increase gradually to allow your digestion to adapt.

My soup has gone super thick in the fridge – help!
This is totally normal! Lentils absorb liquid as they cool. Simply whisk in a little extra water or stock while reheating until you reach your desired consistency.

Gluten‑free?
This soup is naturally gluten‑free. Just check your vegetable stock or bouillon powder and serve with gluten‑free bread if needed.

Recipe Card

Lebanese lentil soup (Shorbat Adas), vegan and budget-friendly

Easy Lebanese Lentil Soup

This comforting, nourishing soup is easy to make and ready in just 35 minutes. I keep the spices minimal to let the natural flavour of the lentils shine, but feel free to adjust them to suit your taste. A squeeze of fresh lemon at the end is highly recommended!
5 from 1 vote
Print Recipe Pin Recipe
Hands-on time 20 minutes
Total Time 35 minutes
Course Light Dinner, Lunch, Soup
Cuisine Lebanese, Middle East
Servings 4

Ingredients
 

  • 1 TBSP extra virgin olive oil plus extra for drizzling
  • 1 medium brown onion finely chopped
  • 2 small carrots (90g) halved lengthways and thinly sliced
  • 2 tsp minced garlic
  • 1 medium white potato (250g) diced (no need to peel if blending)
  • ½ tsp ground turmeric
  • 1 tsp ground cumin
  • 225 g / 1¼ cups red split lentils thoroughly washed (see Notes below)
  • 1000 ml / 4½ cups vegetable stock (vegetable broth)
  • ¼ tsp freshly ground black pepper
  • ¼ tsp salt, or to taste
  • Fresh parsley, optional

To serve:

  • Lemon wedges

Suggested accompaniments: 


  • Toasted sourdough, multigrain bread or warm flatbread


  • Pan-fried sunflower and pumpkin seeds, or chickpeas, as a soup topper (see Notes below)

Instructions
 

  • Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened and translucent (about 5 minutes).
  • Add the carrot and garlic and cook for another minute or so, stirring regularly.
  • Add the potato, followed by the turmeric and cumin. Stir through to coat the vegetables in the spices. If they begin to stick, add a small splash of water.
  • Add the rinsed lentils, followed by the vegetable stock, black pepper and salt (adjust depending on how salty your stock is).
  • Bring to the boil, then reduce the heat, partially cover with a lid, and simmer for 20 minutes, or until the vegetables and lentils are very soft.
  • Blend until smooth using a stick (immersion) blender, or carefully transfer to a jug blender.
  • Taste and adjust seasoning as needed.
  • Divide between warm bowls. Add a drizzle of olive oil, and a sprinkling of freshly ground black pepper, chopped parsley, and pan-fried seeds or chickpeas, if desired.
  • Serve with a wedge of lemon and toasted bread or warm flatbread on the side.

Notes

tsp = teaspoon | TBSP = tablespoon
Store leftovers in an airtight container for up to 5 days in the fridge or 3 months in the freezer.
The soup will thicken as it sits – simply thin with water or stock when reheating.
Washing lentils: Place the red lentils in a fine mesh sieve under cold running water, gently agitating them with your fingers until the water runs clear. 
For a little extra protein and crunch, you can top the soup with pan-fried sunflower and pumpkin seeds – lightly fry them in a small amount of olive oil over medium heat for 2–3 minutes, stirring frequently, until lightly golden and fragrant.

For another delicious option, try adding a serving of my Golden Pan-Fried Chickpeas savoury soup topper. They add a lovely contrast in texture along with an extra boost of plant-based protein.
Keyword Budget-friendly soup, Easy lentil soup, Lebanese lentil soup, Plant-based soup, Quick lentil soup recipe, Red Lentil Soup, Shorbat Adas, Vegan lentil soup
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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Lebanese Lentil Soup Collage for Pinterest

If you make this easy Lebanese Lentil Soup, I’d love to hear your feedback and any suggestions for adaptations! You can drop your comments in the section below. You can also connect with me over on Instagram, Facebook, and Pinterest. Please tag your photos with #bitofthegoodstuff on social media – I absolutely love seeing your creations! ❤️

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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Mushroom Lentil Ragout

Mushroom and Lentil Ragout with Mashed Potatoes

Published on by SharonLeave a comment

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Today I’m sharing a delicious mushroom and lentil ragout that is hearty, warming and filling. It’s just perfect for serving on a chilly day! Rich in umami flavour, this plant-based ragout is simple to make and uses basic pantry ingredients. It is also super cheap too!

Mushroom Lentil Ragout
Continue reading “Mushroom and Lentil Ragout with Mashed Potatoes” →
Cream of Mushroom Soup (Vegan | Dairy-Free)

Cream of Mushroom Soup (Vegan | Dairy-Free)

Published on by Sharon6 Comments

Refreshed March 2026. Originally published 2021.

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If you’re a mushroom lover (like me), you’re going to adore this Cream of Mushroom Soup. Thick, creamy, and full of flavour, it’s 100% plant-based, low in fat, and completely free of dairy or plant-based cream. Made with simple pantry ingredients, it’s budget-friendly, easy to prepare, and wonderfully comforting. We often enjoy it as an evening meal, topped with a sprinkling of golden pan-fried chickpeas and a couple of slices of fresh bread or toasted sourdough.

Cream of Mushroom Soup (Vegan | Dairy-Free)

The inspiration for today’s post came from an article in this month’s Vegan Life magazine, entitled The Magic of Mushrooms. Dietician Yvonne O’Halloran highlights the incredible health-promoting benefits of mushrooms – and there are so many!

A Few of the Many Health Benefits of Eating Mushrooms…

🍄 While naturally low in calories, mushrooms are packed full of health-boosting vitamins, minerals and antioxidants. They are especially rich in B vitamins, copper and selenium.

🍄 They contain a powerful antioxidant called ergothioneine, which helps reduce inflammation in the body. (International Journal of Molecular Sciences 2017)

🍄 Mushrooms may help protect against Parkinson’s, Alzheimer’s, hypertension, stroke and cancer. They can also lower cholesterol, support the immune system and have anti-bacterial properties. (International Journal of Microbiology, 2015)

🍄 They help protect the liver, and have anti-diabetic, anti-viral and anti-microbial effects. (International Journal of Molecular Sciences, 2017)

🍄 Mushrooms contain beta glucans, known for their antioxidant, neuroprotective and anti-cancer properties. (International Journal of Microbiology 2015)

🍄 They’re excellent for gut health, as they provide prebiotic fibres like chitin, hemicellulose, mannans, beta-glucans, and xylans – all food for our healthy gut bacteria. (Bioactive Carbohydrates & Dietary Fibre Journal)

It was wonderful to hear just how beneficial mushrooms are for human health, especially since my family loves them! We eat mushrooms almost every day – in curries, chillis, burritos, tacos, pasta, noodle and rice dishes, and on top of toast.

Cream of Mushroom Soup (Vegan | Dairy-Free)

In the Vegan Life article, there was a gorgeous photo of a mushroom soup, and it reminded me just how much I used to love this soup – Campbell’s Cream of Mushroom Soup was one of my childhood favourites. The photo didn’t come with a recipe, but it inspired me to head into the kitchen and experiment with making my own vegan version of that comforting classic.

I set out to make a soup that was thick and creamy, yet low in saturated fat, using simple, budget-friendly ingredients that are easy to find. It took me three attempts to get the texture and flavour just right, but I’m thrilled with the result – and I can’t wait for you to try it too!

Cream of Mushroom Soup (Vegan | Dairy-Free)

Make It a More Filling Meal

While this soup is wonderfully creamy and comforting on its own, we most often enjoy it as an evening meal, topped with a sprinkle of Golden Pan-Fried Chickpeas.

The chickpeas add a lovely contrast in texture, along with an extra boost of nourishment. A bowl of soup provides around 11g of protein, and when you add the chickpea topper and a couple of slices of bread, that rises to roughly 25g – transforming it into a truly satisfying, nourishing meal.

For me, this is pure comfort food: delicious, filling, and packed full of nutrients that support our hearts, minds, and gut health. I hope you love it as much as I do!

Cream of Mushroom Soup (Vegan | Dairy-Free)

Recipe Card

Cream of Mushroom Soup (Vegan | Dairy-Free)

Cream of Mushroom Soup (Vegan)

This vegan Cream of Mushroom Soup is thick, creamy and full of flavour, yet free from dairy or plant-based cream. Using simple pantry ingredients, it’s nourishing, budget-friendly and wonderfully comforting. As an evening meal, we love to serve it with a sprinkling of golden pan-fried chickpeas and a couple of slices of fresh bread or toasted sourdough.
5 from 3 votes
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Hands-On Time 20 minutes
Total Time 30 minutes
Course Light Dinner, Lunch
Cuisine Plant-Based, Vegan
Servings 4

Ingredients
 

  • 2 TBSP vegan butter or dairy free spread (I use Flora Buttery or Vitalite)
  • 1 medium brown onion finely diced
  • 3 tsp minced garlic
  • 500 g / 18 oz mushrooms sliced (I use chestnut / crimini)
  • 1 tsp dried thyme
  • 1 tsp dried tarragon
  • 65 g / ½ cup whole wheat flour (or sub with plain (all purpose) flour)
  • 480 g / 2 cups fortified soya milk
  • 480 g / 2 cups freshly boiled water
  • 3 tsp vegetable bouillon powder (I use Marigold; you can sub with a crumbled stock cube)
  • ¼ tsp freshly cracked black pepper
  • 2 TBSP fresh parsley finely chopped, optional for garnish

Instructions
 

  • Melt the butter in a large saucepan over medium heat. Add the onions and garlic and cook for 4 minutes, until the onions soften.
  • Add the sliced mushrooms, thyme and tarragon. Cook for 5 minutes, stirring occasionally, until the mushrooms start to brown and release their liquid.
  • Whisk the flour and plant milk together in a jug until smooth, then pour into the pan.
  • Add the freshly boiled water, vegetable bouillon power and black pepper to the pan and stir through. Bring to the boil, stirring continuously for 1 minute. Reduce the heat to low, partially cover with a lid, and simmer gently for 10 minutes, stirring regularly with a wooden spoon to prevent the soup from sticking to the bottom of the pan.
  • Remove from the heat and let the soup cool for a couple of minutes (it will thicken slightly as it cools). Use a jug or immersion blender to blend the soup to your desired consistency.
  • Taste and adjust the seasoning as needed. Garnish with chopped parsley and a few more cracks of freshly ground black pepper, if desired, and serve.

Notes

tsp = teaspoon | TBSP = tablespoon
Storage: Store in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in a microwave before serving.
Substitutions: For best creaminess and protein, I recommend using soya milk. You can substitute with other plant-based milks such as oat or almond, but the soup may be slightly less creamy and will have a lower protein content.
Tip: For a heartier meal, try topping the soup with our Golden Pan-Fried Chickpeas. They add a lovely contrast in texture and an extra boost of plant-based protein.
Keyword Budget Vegan Meals, Dairy-Free Mushroom Soup, Easy Vegan Meals, Easy Vegan Soup, Plant-Based, Plant-based soup, Vegan Cream of Mushroom Soup, Vegan Soup
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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Vegan Cream of Mushroom Soup

If you make this Cream of Mushroom Soup, I’d love to hear your feedback and any suggestions for adaptations! You can drop your comments in the section below, and you can also connect with me on Instagram, Facebook, Pinterest. Tag your photos with #bitofthegoodstuff on social media – I always love seeing your creations! ❤️

With love,
Sharon xx