Tag: Budget-friendly meals

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.

Jump to Recipe

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
Print Recipe Pin Recipe
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..

Pin for later ⬇️

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

Bit of the Good Stuff’s Gourmet Goa Burger

Published on by SharonLeave a comment

Jump to Recipe

Happy New Year everyone! So here we are, in the year 2020. Wow! When I was little, 2020 seemed so futuristic. I imagined we would all be wearing shiny silver suits and flying around on hover boards. Well, the reality hasn’t matched up with my predictions, but life on planet Earth sure feels a bit crazy right now.

And when things start to feel a bit too crazy in the big wide world, I find it helpful to focus on the things that I can personally do (however small) to help bring about positive change. This month, I am supporting people that are giving Veganuary a try, whether they have pledged to go full vegan for the month or are dipping their toes into the world of plant-based eating. It feels an absolute honour to be part of a person’s journey as they start to make the transition towards this more planet, animal and human health-friendly lifestyle 💚

Over 300,000 people have already signed up to take part in this year’s Veganuary, which is incredible! And that includes one of my personal heroes… Brian May! I’ve been following his vegan journey on Instagram and it’s wonderful to hear how much he’s enjoying it.

I especially love this passage that Brian wrote on Day 13 of #Veganuary…

One person going Vegan for a month is a very small thing. But from small seeds big peaceful oak trees grow. Our grandchildren will need them.

Brian May

All of us really can make a difference! And if you’ve been considering joining in Veganuary but feel you may have missed the boat, it’s not too late! You can still sign the pledge on the Veganuary website. And if you’d like some personalised plant-based nutrition coaching to help you along the way, don’t hesitate to get in touch. I would be delighted to help you!

So after that long introduction, let’s get onto a recipe! I thought I would kick start blogging in 2020 by sharing one of my family’s all-time favourite burger recipes which features in the Bit of the Good Stuff Cookbook – the Gourmet Goa Burger. This recipe has proven popular with our lovely readers too. In fact, one reader that I met at a vegan festival asked me if I would sign this page of the cookbook for her mum as it was her mum’s favourite burger recipe!

Gourmet Goa Burger (Vegan)

These burgers are flavoured with warming Indian spices and have a beautiful texture, thanks to the addition of cashews and oats. Some home-made burgers can be a bit soft and mushy, but not these ones!

And what I especially love about these burgers is that they are so quick and easy to make! You can make them from scratch in 30 minutes or less! In the time it takes to pre-heat our oven and cook the fries for our Friday night dinner, we’ve made the burgers and washed up too.

Fresh, tasty, healthy AND quick to make. Now that’s my idea of the perfect fast food!

Recipe Card

Gourmet Goa Burger (Vegan)

Once you’ve had a taste of home-made burgers, you’ll never want to go back to the store-bought version. They taste so much fresher, plus you an adjust the seasoning to suit your own personal tastes. My family loves to serve these Indian-spiced burgers in toasted buns with colourful salad leaves and a generous spoonful of sweet pickle, mango chutney or vegan mayonnaise.
Print Recipe Pin Recipe
Hands-on Time 30 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Indian
Servings 4

Ingredients
 

  • 1 TBSP olive oil divided
  • 1 medium red onion (130g) finely diced
  • 2 tsp minced garlic
  • 1 TBSP mild curry paste*
  • 1 TBSP natural peanut butter (or tahini)
  • 75 g / ½ cup cashews
  • 400 g / 14 oz can kidney beans rinsed and thoroughly drained
  • 50 g / ½ cup rolled porridge oats (quick oats, not jumbo**)
  • 2 TBSP fresh coriander leaves (cilantro) roughly chopped
  • ½ tsp salt

Instructions
 

  • Gently heat ½ TBSP oil in a large non-stick frying pan (skillet) and cook the onion for 4 minutes. Add the garlic and curry paste and cook for another minute. Stir in the peanut butter then remove the pan from the heat.
  • Roughly chop the nuts either using a knife with a curved blade or by pulsing them in a food processor.
  • Place the beans in a mesh sieve. Rinse under cold water then shake to remove all the water droplets.
  • Tip the beans into a large mixing bowl and roughly mash using a potato masher. Add the contents of the frying pan, along with the chopped nuts, oats, coriander leaves and salt. Stir until thoroughly combined. Press some mixture between your fingers. It should stick together. If if feels a little dry, add a touch more peanut butter or tahini and stir through. Taste the burger mixture and adjust the seasoning to suit.
  • Divide the mixture into four equal size balls. Firmly press the mixture together in your hands, then place on a chopping board and shape into patties.
  • Coat the bottom of the frying pan with the remaining oil and cook the burgers on medium-low heat for 6 minutes on each side, or until browned.
  • Stored in an airtight container, the burgers will keep for up to three days in the refrigerator. They also freeze well.

Notes

* I use Pataks Mild or Korma curry paste. If you prefer, or you can substitute curry paste with 1 teaspoon of good quality curry powder.
** I usually use Quaker Traditional Rolled Oats
Keyword Budget Vegan Meals, Easy Vegan Meals, Family Friendly, Gluten-Free Option, Plant-Based, Vegan Burger
Tried this recipe?Let us know how it was!

Nutritional Breakdown

N.B. The above values are estimates. The actual nutritional values will vary depending on the brands and ingredients used.

Pin for later ⬇️

Gourmet Goa Burger (Vegan)

If you make these burgers, 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

——————-

Creamy Vegan Broccoli Soup

Creamy Broccoli Soup (Vegan | Dairy Free)

Published on by SharonLeave a comment

Jump to Recipe

In today’s post, I’m sharing the recipe for a delicious broccoli soup that my family has been loving lately. This is the kind of soup that I crave in the winter months. It’s thick and creamy, and packed full of immune-boosting nutrients.

It’s quick to make from scratch, making it handy for those weeknights when you need dinner on the table in thirty minutes or less. It’s super cheap too. I calculated that it cost me £2.83 to make, which works out at just 94p per portion!

Creamy Vegan Broccoli Soup

As we know, all vegetables are super foods but if we did have to rank them, broccoli would be up there as one of the ‘super stars’ of the veg world. It contains protein, lots of dietary fibre and is packed full of vitamins, antioxidants and phytonutrients that promote good health and a strong immune system. It is an especially rich source of vitamins A, C and K.

Another ‘star’ ingredient of this soup is nutritional yeast. Not only does it lend the soup a delicious savoury ‘cheesy’ flavour, but it also has a fantastic nutritional profile. I most often use the Marigold Engevita Nutritional Yeast Flakes with added B12 which is a rich source of B vitamins and zinc. I used to have to buy it online, but it’s recently become more widely available in UK health food shops and supermarkets (including my local branch of Waitrose, on the Free From aisle).

Creamy Vegan Broccoli Soup

The inspiration for today’s recipe was November’s Vegan Life magazine, which came with a Vegan Christmas supplement, filled with recipe ideas for the festive season. A Creamy Broccoli Soup featured in the ‘Starters’ section of the Christmas supplement and though it would definitely make a delicious starter for a festive three-course meal, I also thought that with a little bit of tweaking it could make a wonderful weeknight dinner too…

Creamy Vegan Broccoli Soup

And it most certainly does! Since I first made the recipe, I’ve made it at least twice more to serve as a weeknight meal (that’s three times in one month!!) and I’m already looking forward to making it again!

Recipe Card

Creamy Vegan Broccoli Soup

Creamy Broccoli Soup (Vegan | Dairy-Free)

This soup is thick and creamy, delicious and packed full of immune-boosting nutrients. It’s quick to make from scratch, making it handy for those weeknights when you need dinner on the table in 30 minutes or less.
Print Recipe Pin Recipe
Hands-on Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course, Soup, Starter, Supper
Servings 3

Equipment

  • Saucepan
  • Hand blender or jug blender

Ingredients
 

  • 3 TBSP dairy-free spread/butter
  • 50 g / ⅓ cup flour (I use wholemeal)
  • 480 ml / 2 cups soya milk
  • 1 TBSP white miso
  • 1 heaped tsp Dijon mustard
  • 1 tsp onion powder
  • 1 tsp garlic granules
  • 24 g / ½ cup nutritional yeast flakes
  • 420 ml / 1¾ cups hot vegetable stock (broth)
  • 500 g / 5 cups broccoli florets (I use frozen)

Suggested toppings

  • Chopped chives
  • Freshly ground black pepper
  • Home-Made Croutons or Maple-Glazed Chickpeas {see Notes below}

Instructions
 

  • Melt the dairy-free spread/butter in a large saucepan over medium-low heat. Add the flour, stirring continuously until a paste forms. Continue cooking for 2 minutes, stirring regularly.
  • Gradually add the milk to the pan, whisking continuously to avoid any lumps forming.
  • Stir in the dijon mustard, white miso, onion powder, garlic granules and nutritional yeast.
  • Gradually add the vegetable stock, whisking continuously until fully combined.
  • Add the broccoli florets. Bring to the boil, then reduce the heat, cover partially with a lid and simmer for 10 minutes or until the broccoli is tender. Stir now and then to prevent the sauce from sticking to the bottom of the pan.
  • Blend with a hand/immersion blender or in a jug blender until you reach your desired level of smoothness. The hand blender is great if you would like to keep some chunks of broccoli for texture. Alternatively, a power blender will allow you to achieve a silky smooth soup. My family loves it both ways!
  • Serve in warm bowls with your toppings of choice.
  • This soup will keep for up to five days in the fridge. It will thicken as it chills so add a touch more liquid on re-heating, if needed. If you’re using frozen broccoli, the soup is best served straight away as the instructions on the packet often state ‘do not reheat’.

Notes

Here’s how I made my crispy home-made croutons: Coat the bottom of a frying pan (skillet) with extra virgin olive oil. Heat on medium heat. Cut some multigrain bread into cubes then add them to the pan and stir through until the bread is coated in the oil on all sides. Continue frying, stirring regularly until the cubes are golden and crispy. Tip onto kitchen paper to drain any excess oil before serving.
I often serve this soup with Golden Pan-Fried Chickpeas as a topper. I pan fry the chickpeas while the soup is simmering. 
Keyword Budget Vegan Meals, Dairy-Free, Easy Vegan Meals, Family Friendly, Plant-Based, Student Vegan Meals, Vegan Dinners, Vegan Lunch
Tried this recipe?Let us know how it was!

Pin for later ⬇️

Creamy Vegan Broccoli Soup

If you make this Creamy Broccoli Soup, 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

———————————-


Spiced Apple and Lentil Soup with Tamari-Glazed Chickpeas

Published on by Sharon8 Comments

Jump to Recipe

In today’s post, I’m sharing a delicious soup recipe that’s just perfect for the cold weather season. It’s creamy, filling and flavoured with spices that will warm you from the inside out. Topped with tamari-glazed chickpeas and seeds, and accompanied with a slice or two of wholegrain bread, this soup makes a wonderful evening supper or weekend lunch option. It is also budget-friendly. It cost me just £3.00 to make, which equates to 75p per portion. Bargain!

This soup is my idea of the perfect winter comfort food. As well as being tasty, warming and filling, it is also packed full of nutrients that help to keep our immune systems strong. It is rich in antioxidant vitamins A and E, as well as B vitamins and a whole host of minerals. Thanks to the lentils, chickpeas and seeds, this soup is also high in protein. Serve with a couple of slices of wholewheat bread and it provides over 27g of protein!

Spiced Apple and Red Lentil Soup

I love adding lots of toppings to my soups. Not only do they add interesting flavours and textures, but they also boost the nutrient profile of the soup and make it more filling. Inspired by my Creamy Butternut Squash Soup, I chose to top this soup with some chickpeas and seeds glazed in tamari soy sauce, which gave them a rich, umami flavour that complimented the spices in the soup.

Delicious!

Spiced Apple and Red Lentil Soup

Recipe Card

Spiced Apple and Lentil Soup with Tamari-Glazed Chickpeas

This soup is a great winter warmer. It’s creamy, filling and flavoured with warming spices. Topped with tamari-glazed chickpeas and seeds, and accompanied by a slice or two of wholegrain bread, this soup is substantial enough to serve as a main evening meal. It also makes a delicious, nutrient-rich lunch option. Pack into a wide-necked flask for a warming lunch ‘on the go’.
Print Recipe Pin Recipe
Hands-on Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Soup, Supper
Cuisine Indian
Servings 4

Ingredients
 

  • 1 TBSP olive oil
  • 1 large onion chopped
  • 2 medium carrots halved lengthwise and thinly sliced
  • 3 celery stalks trimmed and sliced
  • 1 large apple cored and chopped
  • 2 tsp minced garlic
  • 2 tsp garam masala
  • 1 litre vegetable stock (broth) (I use boiling water and 4 tsp vegetable bouillon powder)
  • 130 g / ⅔ cup red lentils
  • 70 g (about ⅓ of a 200g / 7 oz block) of creamed coconut roughly chopped
  • salt to taste

Toppings

  • 400 g / 14 oz can chickpeas rinsed and drained
  • 2 TBSP pumpkin seeds
  • 2 TBSP sunflower seeds
  • 1 tsp olive oil
  • 1 tsp maple syrup
  • 1 tsp dried oregano
  • ½ TBSP tamari soy sauce

Instructions
 

  • Gently heat the oil in a large saucepan. Add the onion, carrot, celery and apple to the pan. Stir through, cover with a lid and leave to cook on medium-low heat for 4 minutes.
  • Meanwhile, place the lentils in a fine mesh sieve and wash under cold running water, agitating them with your hand until the water runs clear.
  • Add the garlic and garam masala to the saucepan, and continue cooking for 2 minutes.
  • Add the vegetable stock, lentils and creamed coconut to the pan. Bring to the boil then reduce the heat, cover with a lid, and simmer for 20 minutes.
  • When the lentils are tender, remove the pan from the heat. Leave to cool for a few minutes then transfer to a jug blender and whizz until smooth. Depending on the size of your blender, you may need to do this in two batches. Return the soup to the pan and gently heat through before serving. Season with salt, to taste.
  • For the toppings: Heat the chickpeas and seeds in a large frying pan (skillet) on medium heat. Drizzle in the olive oil and stir through. Add the maple syrup and oregano and stir through. Finally add the soy sauce and continue cooking until the liquids have evaporated, stirring regularly.
  • This soup will keep for up to five days in the fridge. I haven’t tried it yet, but I’m pretty confident that it will freeze well too.
Keyword Budget Vegan Meals, Easy Vegan Meals, Family Friendly, Gluten-Free, Student Vegan Meals, Vegan Dinners, Vegan Lunch
Tried this recipe?Let us know how it was!

Nutritional Breakdown

N.B. The above values are estimates. The actual nutritional values will vary depending on the brands and ingredients used.

Pin for later ⬇️

Spiced Apple and Lentil Soup

If you make this recipe, 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

Moroccan Fruity Couscous

Moroccan Fruity Couscous

Published on by Sharon11 Comments

Jump to Recipe

* This post was originally published in July 2013. The page was updated in August 2019.

Today I’d like to share another one of my family’s current favourite dishes – Moroccan Fruity Couscous. This is such a pretty dish, full of flavour and ready in just 20 minutes!

Moroccan Fruity Couscous

It makes a lovely summer weekend lunch or speedy weeknight supper. It’s equally delicious served hot or cold, making it perfect for al fresco dining, picnics and buffets. As a main meal, we love to serve it with strips of warm pitta or garlic bread, some baby salad leaves and a large dollop of hummus. Moroccan-spiced or roasted red pepper hummus is especially good!

Moroccan Fruity Couscous

July 30 2013 – I made this dish for dinner last night, and was intending to blog it in the evening and join in Meatless Monday. However, after a day of thunder, lightening and heavy rain, the weather had finally cleared by 7pm and the three of us were itching to get outside and make the most of the ‘best part of the day’. Our short stroll turned into a 6 mile circular walk along the Kennet & Avon Canal & across Bath City centre. It was such a beautiful evening! Everything smelt so fresh after the rainfall, and the late sun was making everything sparkle.

Kennet and Avon Canal by Sydney Gardens in Bath

So here’s the recipe, a day late but I’m sure you’ll forgive me 😉

Recipe Card

Moroccan Fruity Couscous

Moroccan Fruity Couscous

Sharon
This gently spiced, fruity couscous makes a lovely summer weekend lunch or speedy weeknight supper. As a main meal, we like to serve it with strips of warm pitted bread or garlic bread, baby salad leaves and a large dollop of hummus. I've kept it mild enough for children, but feel free to spice it up with some chilli.
Print Recipe Pin Recipe
Hands-on time 20 minutes
Total Time 20 minutes
Course Lunch, Main Course, Supper
Cuisine Moroccan
Servings 4

Ingredients
 

  • 245 g / 1⅓ cups couscous, preferably whole wheat
  • 8 sun-dried tomatoes in olive oil drained and sliced
  • 8 dried apricots chopped
  • 30 g / 3 TBSP dried cranberries or sultanas
  • 480 ml / 2 cups boiling hot vegetable stock (broth)
  • 1 TBSP olive oil divided
  • 1 medium onion (140g) finely chopped
  • 2-3 garlic cloves minced
  • 1 bell pepper (190g) deseeded and diced (or use a mix of different coloured pepper pieces to make it extra vibrant!)
  • 1 medium courgette (zucchini) (240g) quartered lengthwise and sliced
  • 1 tsp ground cumin
  • ½ – 1 tsp sweet paprika
  • ½ tsp ground cinnamon
  • ¼ tsp ground ginger
  • ¼ tsp ground turmeric
  • small handful of fresh coriander leaves (cilantro)or parsley roughly chopped
  • salt to taste

Garnish

  • 4 TBSP toasted flaked almonds
  • 2 TBSP toasted sesame seeds

Instructions
 

  • Place the couscous, sun-dried tomatoes, dried apricots and cranberries/sultanas in a heat-proof bowl. Pour the boiling hot stock on top, cover with a plate and leave for 7 minutes. Drizzle on ½ TBSP olive oil (or oil from the jar of sun-dried tomatoes) and fluff up with a fork.
  • Meanwhile, heat ½ TBSP oil in a large frying pan (skillet) on medium heat and cook the onion, garlic, bell pepper and courgette for a couple of minutes. Stir in the dried spices, reduce the heat to medium-low and continue cooking for 5 minutes. If the vegetables start to stick, add a splash of water to the pan.
  • Once ready, tip the couscous into the pan along with the fresh herbs. Gently stir through to combine. Season with salt, to taste.
  • Divide between four bowls. Sprinkles on the nuts and seeds and serve.
  • Any leftovers can be stored in the fridge for three days. They’re great for packing into lunchboxes as an alternative to sandwiches. Be sure to add a dollop of hummus to the bowl. It helps the couscous stick together!

Notes

Super Speedy Version
To save on chopping time, substitute the fresh vegetables with a bag of frozen grilled Mediterranean vegetables.
Keyword Buffets, Couscous, Lunchbox Ideas, Plant-Based, Vegan Dinners, Vegan Lunch, Vegan Picnics, Vegan Supper
Tried this recipe?Let us know how it was!

Pin for later ⬇️

Moroccan Fruity Couscous

If you make this Moroccan Fruity Couscous (or any other recipes on my blog), 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

———————————-

YOU MAY ALSO LIKE…

Moroccan-Spiced Falafel

Falafel Sandwich

Vegan Butter 'Chicken'

‘Butter Chicken’ … Vegan Style!

Published on by Sharon7 Comments

Jump to Recipe

Hey lovely people! Today I’m sharing a vegan version of the classic Indian dish Murgh Makhani (‘Butter Chicken’). While the chicken, cream and butter have been replaced with plant-based alternatives, there has been no compromise in flavour or consistency. The dish is filled with beautiful Indian spices and is really flavourful, but mild enough (heat wise) to be appealing to all members of the family.

As well as being a tasty, cruelty-free version of traditional ‘Butter Chicken’ it also happens to be packed full of nutritional goodness. It’s rich in B vitamins, vitamin A, vitamin C, vitamin E and a whole array of minerals, including iron, calcium and zinc. It is also super high in protein. A single serving contains around 35 g and that’s without the rice or flat bread! Unlike the traditional dish, this vegan version is low in fat and contains zero cholesterol. It’s a winner all round!

Butter Chicken - Vegan Style

The inspiration for this dish came from this month’s Vegan Life magazine. As soon as I spotted the recipe for ‘Butter Chicken’ (p53) I couldn’t wait to give it a try. The author of the recipe is the incredibly talented Sasha Gill who blogs at The Sasha Diaries and has recently authored her debut vegan cookbook Jackfruit and Blue Ginger … all the while studying medicine at Oxford University!

The recipe I’m sharing today is an adaptation of Sasha’s original recipe. Rather than heading out to buy new ingredients, I decided to use the spices I already had available in my pantry. I was also a bit short on time, so I tweaked the method to enable me to have it on the table within 30 minutes. The resulting dish was so tasty that I quickly jotted down the amendments I made, then re-made it a few days later to check it wasn’t a fluke. Nope. It was equally delicious the second time.

After pan frying the onion, garlic and spices for a couple of minutes, I blended all the sauce ingredients in my high speed blender. Literally within seconds it was silky smooth! I poured the sauce back into the pan and heated it through. Job done!

Butter Chicken Simmering

Instead of chicken, we used seitan (as recommended by Sasha), which is chewy, succulent and soaks up the flavours of the sauce really well. Lately, I’ve really got into making seitan from scratch. Not only is it easy to make, but I find it works out far cheaper than the store-bought meat alternatives. This recipe cost me £3.11 to make, which equates to 78p per portion. Bargain!

Recipe Card

Vegan Butter 'Chicken'

‘Butter Chicken’ … Vegan Style!

A delicious, plant-based version of the Indian dish Murgh Makhani ('Butter Chicken'). It is beautifully flavoured with Indian spices but I’ve kept it mild enough for children (and spice wimps like me!) Serve with your favourite rice and naan bread. My family also loves to add a side dish of roasted cauliflower.
Adapted from Sasha Gill's Butter 'Chicken' in Jackfruit and Blue Ginger, featured in Vegan Life magazine Issue 48
5 from 3 votes
Print Recipe Pin Recipe
Hands-on time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Indian
Servings 4

Ingredients
 

  • ½ TBSP olive oil
  • 1 brown onion, diced
  • 3 tsp garlic paste
  • 2 tsp ginger paste
  • 1 tsp ground cumin
  • ½ tsp ground turmeric
  • ¼ tsp ground cinnamon
  • 2 tsp garam masala
  • 480 ml / 2 cups tomato passata
  • 40 g / ¼ cup cashews (If you don’t have a power blender, soak the cashews in freshly boiled water for 30 minutes to soften them, then drain)
  • 120 ml / ½ cup plant-based milk (I used soya)
  • 1 tsp unrefined sugar
  • ½ tsp salt
  • 450 g / 16 oz seitan ‘chicken’ or store-bought meat alternative*
  • coriander (cilantro) leaves to garnish

Instructions
 

  • Heat the oil in a large non-stick pan over medium heat and cook the onion until it starts to soften (about 4 minutes).
  • Add the garlic and ginger paste to the pan and stir through. Stir in the dry spices (cumin, turmeric, cinnamon and garam masala). Add a splash of water if it starts to stick. Cook for a further minute.
  • Meanwhile, add the cashews and plant milk to a high speed blender, and blend smooth.
  • Add the contents of the pan to the blender, along with the tomato passata, sugar and salt. Whizz until smooth.
  • Pour the mixture back into the pan. Tear up the seitan ‘chicken’ into chunks and add them to the pan. Simmer for 10 minutes, or until warmed through. Taste test and adjust the seasoning, to suit.
  • Garnish with coriander leaves and serve with rice and pieces of naan bread. We also love to serve some roasted cauliflower on the side.

Notes

* I use home-made Easy Seitan ‘Chicken’. Gluten-free vegan chicken alternatives (made with soy or pea protein) are available from larger supermarkets in the UK. 
Keyword Family Friendly, Plant-Based, Seitan, Vegan
Tried this recipe?Let us know how it was!

Nutritional Breakdown

N.B. The above values are estimates. The actual nutritional values will vary depending on the brands and ingredients used.

Pin for later ⬇️

Butter Chicken ... Vegan Style

Big thank you to Sasha Gill and Vegan Life magazine for the inspo! ✨

If you make this Vegan Style ‘Butter Chicken’ (or any other recipes on my blog), 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