Tag: Family friendly meals

Vegan Chilli Non Carne

Easy Vegan Chilli Non Carne

Published on by Sharon4 Comments

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

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

Ingredient Cost Breakdown

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

Serve with:

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

Total cost: £1.99

Cost per serving: £1.00

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

Vegan Chilli Non Carne

The Good Stuff

This chilli packs in plenty of nutritious ingredients:

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

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

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

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

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

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

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

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

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

Vegan Chilli Non Carne

Top Tips & FAQs

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

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

Don’t skimp on the can of chopped tomatoes 

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

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

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

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

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

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

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

Gluten-Free Options 

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

Recipe Card

Vegan Chilli Non Carne

Easy Vegan Chilli Non Carne

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

Ingredients
 

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

Serve with:

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

Optional Toppings

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

Instructions
 

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

Notes

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

Nutrition breakdown

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

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Vegan Chilli Non Carne

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

With love,

Sharon xx

Vegan Macaroni Cheese

Creamy Vegan Mac and Cheeze (30 minute recipe)

Published on by Sharon2 Comments

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I’m so excited to be sharing today’s recipe with you… it’s for a creamy vegan Mac and Cheeze that’s really simple and quick to make. When I first made the sauce, I was amazed at how good it tasted, especially considering how basic the ingredients are (and that it doesn’t contain any cheese!) I had a hard time stopping myself from spooning the whole lot into my mouth straight from the blender!

And not only is it delicious, but it’s healthy too! For me, this Mac and Cheese is comfort food at its finest. It’s been a winner with my family and I hope you enjoy it too!

Vegan Macaroni Cheese

There are a number of ways to make plant-based alternatives to dairy cheese sauce. For example, you can blend potatoes or squash with vegetable broth, or you can make a béchamel-style sauce with plant milk and vegan ‘cheese’. Over the years, I’ve experimented with them all, however to this day, blended cashews remains my favourite (it’s the one I use for the cauliflower Mac ‘n’ Cheeze recipe in my cookbook).

It is also probably the easiest vegan ‘cheese’ sauce to make. It’s simply a case of throwing the ingredients in a high speed blender and whizzing smooth.

Vegan Macaroni Cheese

And what I especially love about this sauce is that it tastes decadent and creamy, yet it’s packed full of nutritional goodness! Cashews are a great source of heart-healthy monounsaturated fats, plus they provide protein, fibre and minerals, such as magnesium and manganese. 

Another secret ingredient in the sauce is carrot. Not only does the carrot enhance the colour and flavour of the sauce, but it provides an abundance of antioxidant betacarotene (which the body converts into vitamin A).

The savoury ‘cheesy’ flavour in the sauce comes from nutritional yeast flakes, which also happens to have an amazing nutrient profile. It’s especially rich in protein, B vitamins and zinc. Here in the UK, the most common brand of nutritional yeast flakes available in our larger supermarkets and health food shops is the Marigold Engevita Nutritional Yeast Flakes.

The onion powder also adds an incredible ‘cheesy onion’ flavour. It’s amazing stuff! Sadly, at present, onion powder isn’t available in UK supermarkets, but you can buy it from independent health food shops or online. (I buy mine from the zero waste jars in Harvest, Bath).

For this dish, a pasta tube or twist is best as it helps hold onto the sauce. You could either use a wheat pasta or one of the many gluten-free pastas now available.

Recipe Card

Vegan Macaroni Cheese

Vegan Mac and Cheeze

This vegan Mac and Cheeze is really simple and quick to make. Not only is it delicious, but it’s also packed full of nutritional goodness. For me, this is comfort food at its finest!
Print Recipe Pin Recipe
Hands-on Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine American
Servings 4

Ingredients
 

Cheese sauce

  • 135 g / 1 cup cashews
  • 160 g / 1 cup of carrot thinly sliced
  • 240 ml / 1 cup water
  • 28 g / ½ cup nutritional yeast flakes
  • 2 tsp cider vinegar
  • 2 tsp onion powder
  • ½ tsp salt

Pasta

  • 400 g / 14 oz pasta

Instructions
 

  • Place the cashews in a heat proof bowl. Pour on boiling hot water and leave for 10 minutes to soften, then drain.
  • In a large pan, steam the carrot for 10 minutes, or until just soft (the thinner you slice the carrot, the quicker it will cook).
  • Remove the steamer from the pan, top up with boiling water and cook the pasta until al dente. Drain and return the pasta to the pan.
  • Meanwhile, place the cashews and 1 cup of water in a high speed blender and whizz until smooth. Add the remaining sauce ingredients – the cooked carrot, nutritional yeast, vinegar, onion powder and salt – and blend until silky smooth. Taste test, and add a touch more seasoning if desired.
  • Pour the sauce into a small saucepan and gently heat through, stirring regularly. Once the pasta is cooked, drain it and return it to the pan. Add the sauce and stir through.
  • Serve the pasta in warm bowls alongside your favourite green veggies*.
  • Any leftover sauce can be stored in the fridge for up to five days. It is also freezable. It thickens up over time, so whisk in a splash more water when re-heating.

Notes

*My family’s favourite greens to serve with this dish are either roasted broccoli or Cavolo Nero (aka Lacinato kale), mushrooms and onions sautéed in soy sauce. We prepare the side dish while the carrots are steaming.
Keyword Dairy-Free, Easy Vegan Meals, Family Friendly, Gluten-Free Option, Oil-Free, Vegan Dinners, Vegan Pasta Dish
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.

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Creamy Vegan Macaroni Cheeze

If you make this Creamy Vegan Mac and Cheese (or any other recipes on our 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

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Moroccan Roasted Vegetables with Jewelled Couscous

Moroccan Roasted Vegetables with Jewelled Couscous

Published on by Sharon2 Comments

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In today’s post, I’m sharing a Moroccan-inspired dinner that my family has been loving lately. It’s super easy to make, highly adaptable and a great make-ahead option. These past couple of weeks have been scorching hot in the UK, so we’ve really enjoyed this dish at room temperature. It’s equally delicious served hot or cold.

Moroccan Roasted Vegetables with Jewelled Couscous

Check out all those beautiful colours!!

And those vibrant colours are an indication of all the wonderful health-boosting antioxidants and phytonutrients in this dish. It is especially rich in carotenoids (which give the sweet potato and bell pepper their vivid orange and red hue), vitamin C and vitamin E.

This is one of those meals that leaves me feeling incredibly energised and fantastic on the inside!

Moroccan Roasted Vegetables

The inspiration for this dinner was a recipe that featured in this month’s Vegan Life magazine for ‘Jewelled Cous Cous with Harissa Roasted Vegetables’. I’ve tried Harissa paste a few times in the past, but I personally find it way too spicy… I can literally feel my lips and throat burning even with the tiniest amount.

Since I’m a complete wimp when it comes to handling chilli heat, instead of using Harissa, I created my own spice blend mix which has the aromatic flavours that I associate with Moroccan cuisine, but is mild enough for me (and, by default, children!)

Moroccan Roasted Vegetables with Jewelled Couscous

Recipe Card

Moroccan Roasted Vegetables with Jewelled Couscous

Moroccan Roasted Vegetables with Jewelled Couscous

Sharon
This Moroccan-inspired dinner is packed full of colour and flavour. I’ve made it mild enough to serve to all family members, but feel free to add some Harissa paste if you like heat. It is equally delicious served hot or cold, and is a great make-ahead option. Be sure to add a dollop of hummus to your bowls before serving. It’s the perfect complement to the dish and is great for holding the couscous together on your fork!
5 from 1 vote
Print Recipe Pin Recipe
Hands-on time 20 minutes
Total Time 40 minutes
Course Lunch, Main Course
Cuisine Moroccan
Servings 4

Ingredients
 

Spice blend for the roasted vegetables

  • 2 TBSP tomato puree (paste)
  • 1½ TBSP olive oil
  • juice of 1 lime
  • 2 tsp minced garlic
  • 2 tsp ground cumin
  • 1 tsp Ras el hanout
  • 1 tsp ground cinnamon

Roasted Vegetables

  • 2 sweet potatoes (450g) peeled and cut into 2 cm / ¾ inch cubes
  • 2 courgettes (zucchini) (400g) sliced lengthwise then into 1.5 cm / ½ inch half moons
  • 2 sweet romano or red bell peppers (200g) deseeded and sliced
  • 2 red onions (200g) sliced into wedges
  • ¼ tsp salt
  • oil for spraying the roasting tins
  • 2 TBSP pumpkin seeds
  • 2 TBSP sunflower seeds

Jewelled Couscous

  • 250 g / 1⅓ cups couscous (preferably whole wheat)
  • 8 dried apricots (44g) diced
  • 4 TBSP dried cranberries (38g) (preferably sweetened with fruit juice)
  • 480 ml / 2 cups boiling vegetable stock (broth) (I use water and 2 tsp vegetable bouillon powder)
  • ½ TBSP extra virgin olive oil

Garnish

  • 4 TBSP toasted flaked almonds
  • 8 TBSP hummus

Instructions
 

  • Preheat the oven to 200C (180C fan) / 400F.
  • In a mixing bowl, combine all the spice blend ingredients. Add the chopped vegetables and stir through to coat.
  • Lightly spray two roasting tins with oil and arrange the veggies in a single layer. Lightly sprinkle with salt. Roast for 25-30 minutes, or until the sweet potato is cooked through. Give them a stir half way through the cooking time. At this point, sprinkle in the pumpkin and sunflower seeds.
  • Ten minutes before the veggies are ready, place the couscous, apricots and cranberries 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 and fluff up with a fork.
  • Divide the couscous and roasted veggies between four bowls. Add a large dollop of hummus to each bowl, sprinkle some flaked almonds on top for garnish and serve.
  • Any leftovers can be stored in the fridge for three days. They’re delicious eaten hot or cold, and make a great lunchbox option! The roasted veggies are also freezable.

Notes

Recipe adapted from ‘Jewelled Cous Cous with Harissa Roasted Vegetables’ in Issue 52 of Vegan Life magazine.
Keyword Couscous, Family Friendly, Lunchbox Ideas, Plant-Based, Roasted Vegetables, 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 ⬇️

Moroccan Roasted Vegetables with Jewelled Couscous

If you make this Moroccan Roasted Vegetables with Jewelled 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

———————————-

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Vegan Butter 'Chicken'

‘Butter Chicken’ … Vegan Style!

Published on by Sharon7 Comments

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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.

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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


Chinese Egg-Fried Rice … Vegan Style!

Published on by SharonLeave a comment

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In today’s post, I’m sharing a recipe for a Chinese “Egg-Fried” Rice that’s perfect for serving any night when you need a quick and easy meal on the table. Not only is it tasty, but it’s also packed full of nutritional goodness. It’s especially rich in protein, vitamins A, B and C, and an array of minerals. It’s also much lower in fat than traditional Chinese egg-fried rice and contains zero cholesterol.

And, most importantly, it’s cruelty free! No hens or chicks were harmed in the making of this meal!

Chinese Egg-Fried Rice - Vegan Style

A few years ago, I discovered that tofu makes a fantastic egg replacer for Chinese egg-fried dishes. Crumbled, seasoned and stirred through rice or noodles, its texture and appearance have an uncanny resemblance to egg, which is pretty weird when you consider that tofu is made from beans!

I like to use calcium-set tofu as it’s a quick way to boost the family’s calcium levels. Here in the UK, the one brand of tofu that I’ve found to be calcium-set is Cauldron Foods Organic Tofu. (And fortunately, this is the one that’s widely available in our supermarkets right now!) According to the FAQ page on the Cauldron Foods website, a 100g serving (¼ pack) of their tofu provides around 40% of the recommended daily amount of calcium.

Chinese Egg-Fried Rice - Vegan Style

Back in 2014, I shared a recipe for Vegan Egg-Fried Noodles, but my family’s favourite Chinese Egg-Fried Rice still hadn’t made its way onto the blog. It was high time for me to put that right! Since Thursday is typically ‘Rice Night’ in our house, I made sure to photograph our dinner last night before we devoured it. That way, I would have some pictures to share alongside the recipe today.

Chinese Egg-Fried Rice - Vegan Style

The dish is really simple to make. While the rice is cooking, pan fry some veggies and crumbled tofu, then whisk together the marinade and pour it into the pan. When the rice is cooked, stir it through the veggies then it’s ready to serve.

The choice of veggies to include in the fried rice is entirely yours. I add red pepper and green peas as they’re so colourful. Mushrooms are great for savouriness and some chewy texture. If you wish, you could even add in some vegan meat alternatives like Iceland’s “No Chick” strips or Oumph’s “The Chunk” to make a vegan style “Chicken” Fried Rice.

Recipe Card

Chinese Egg-Fried Rice - Vegan Style

Chinese Egg-Fried Rice… Vegan Style!

This vegan version of Chinese egg-fried rice is packed with plant-based goodness. It makes a great weeknight meal, either served on its own or with a side-dish of green veggies (we love roasted broccoli!)
Print Recipe Pin Recipe
Hands-on time 20 minutes
Total Time 35 minutes
Course Dinner
Cuisine Chinese
Servings 4

Ingredients
 

  • 290 g / 1½ cups brown rice
  • 1 TBSP toasted sesame oil divided
  • 1 large onion diced
  • 2 tsp minced garlic
  • 1 small red bell pepper deseeded and diced
  • 125 g / 1½ cups mushrooms chopped
  • 400 g / 14 oz firm tofu
  • 1½ tsp Chinese Five Spice
  • 190 g / 1½ cups frozen peas*

Marinade

  • 1 TBSP toasted sesame oil
  • 1 TBSP reduced-salt soy sauce use tamari for a GF option
  • 1 TBSP white miso or substitute with another 1 TBSP soy sauce
  • 2 TBSP tomato puree (paste)
  • ½ TBSP maple syrup or to taste
  • ¼ tsp Chinese Five Spice

Instructions
 

  • Cook the brown rice.**
  • When the rice has been cooking for about 10 minutes, gently heat ½ TBSP oil in a large, deep-sided frying pan (skillet). Add the onion and cook on medium heat for a couple of minutes.
  • Add the garlic, bell pepper and mushrooms and continue cooking for a further 2-3 minutes.
  • Drain the tofu and crumble it into the pan. Sprinkle the Chinese Five Spice on top, and stir through.
  • Add all the marinade ingredients to a small bowl and whisk with a fork until fully combined. Set aside about 1 TBSP of the marinade and pour the remainder into the pan. Stir through until the tofu is thoroughly coated.
  • Add the frozen peas and continue cooking for 5-6 minutes, stirring occasionally, until the peas are heated through.
  • When the rice is ready, drizzle in ½ TBSP toasted sesame oil and stir through. Add the 1 TBSP marinade that you set aside and continue stirring until the rice is fully coated.
  • Add the rice to the frying pan, a couple of a scoops at a time, stirring each time to combine.
  • Arrange the rice in warm bowls and serve. Any leftovers can be stored in the fridge for 24 hours. As with any rice dish, make sure that the rice is chilled within an hour of cooking.

Notes

* If you’re planning to re-heat this dish, it’s is best to omit the frozen peas as the instructions on the packet state ‘do not reheat’.
** Here’s how I cook brown rice using the absorption method: First, rinse the rice in a fine mesh sieve under running cold water, agitating the grains with your hand until the water runs clear. Place the rice in a large heavy-bottomed saucepan along with double the volume of water (e.g. 1½ cups rice & 3 cups water). Bring to the boil, then reduce the heat and simmer uncovered for 10 minutes. Reduce the heat to very low, cover with a tight-fitting lid and cook for a further 20 minutes. When air pockets have appeared in the rice, it’s ready.
Keyword Dairy-Free, Easy Vegan Meals, Egg-Free, Plant-Based, Rice, Tofu
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Nutritional Breakdown

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

Products I used in this recipe…
Cauldron Foods Organic Tofu
Meridian Organic Toasted Sesame Oil
Kikkoman Less Salt Soy Sauce
Clarks Original Maple Syrup
Clearspring Sweet White Miso
Suma Chinese Five Spice

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Chinese Egg-Fried Rice... Vegan Style

If you make this Chinese Fried Rice, 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 Carbonara

Creamy Vegan Mushroom Carbonara (20 Minute Recipe)

Published on by Sharon10 Comments

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Hi everyone! Today, I’m sharing a delicious vegan twist on the traditional pasta dish ‘Carbonara’. It’s really easy to make and takes just 20 minutes from start to finish, making it perfect for any night when you need a quick meal on the table.

Creamy Vegan Carbonara


Carbonara is traditionally made with cheese, pork and eggs (or cream), so not vegan-friendly at all. These ingredients also make it high in saturated fat and cholesterol (so not great for heart health or waistlines either!)

In contrast, this creamy, plant-based version that I’m sharing today is actually good for you! Not only is it low in saturated fat and with zero cholesterol, but it also contains a whole host of vitamins, minerals and other plant compounds that promote good health. It is also high in protein, with each serving providing 26 grams!

Check out how creamy this sauce is…

Creamy Vegan Carbonara

… and it doesn’t contain any cream, cheese or eggs. Amazing!!

So how do we make a carbonara sauce using plant-based ingredients? There are a number of ways to achieve this, such as blending cashews or by making a roux using flour and dairy-free vegetable spread. However, the secret ingredient we used for this carbonara was silken tofu.

Silken tofu is much softer and creamier than regular tofu, making it ideal for blending into creamy sauces, dips and desserts. It also makes a great egg replacer for egg-centric dishes like Frittata and Spanish Omelette.

Here in the UK, silken tofu can be found in the world food section of major supermarkets (usually with the Japanese foods), as well as Asian supermarkets and health food shops.

Clearspring Silken Tofu

Traditional carbonara also includes pancetta (cured pork belly) or guanciale (cured pork cheeks). Incredibly, there are vegan pork alternatives, including vegan bacon lardons now available in UK supermarkets. If you’re into meaty flavours and textures, this kind of option would definitely be worth trying as a healthier, cruelty-free alternative to pork. My family opted to use slices of sun-dried tomato instead. This worked well, adding bites of rich, savoury flavour and chewy texture.

Mushrooms also work really well in this pasta dish, adding extra savouriness and chewy texture, so don’t hold back if you’re a mushroom fan. I used baby chestnut mushrooms sliced but I imagine that shiitake mushrooms would work great too.

Creamy Vegan Carbonara

While spaghetti is the most common pasta used for carbonara, you can basically use any kind of long pasta. I used bucatini, which is like spaghetti but a bit fatter and hollow. It’s great for soaking up sauces plus you can whistle through the long tubes which is a bit of a novelty.

Recipe Card

Creamy Vegan Carbonara

Creamy Vegan Mushroom Carbonara

This vegan twist on the traditional dish ‘Spaghetti Carbonara’ is perfect for any night when you need a quick, easy meal on the table. Not only will it rival its traditional counterpart when it comes to creamy deliciousness, but it beats it hands down when it comes to nutritional goodness. It’s been a big hit with our family and we hope you love it too!
5 from 1 vote
Print Recipe Pin Recipe
Hands-on time 20 minutes
Total Time 20 minutes
Course Main Course
Cuisine Italian
Servings 4

Ingredients
 

  • 400 g / 14 oz spaghetti, bucatini or other long pasta (use GF pasta, if needed)
  • ½ TBSP olive oil
  • 1 white onion diced
  • 1 tsp minced garlic
  • 250 g / 3½ cups mushrooms sliced
  • 300 g / 10½ oz silken tofu
  • 240 ml / 1 cup fortified soya milk or other plant milk
  • 1 tsp vegetable bouillon powder or crumbled stock cube
  • 3 TBSP nutritional yeast flakes
  • ½ TBSP white miso optional, but highly recommended as it adds a delicious umami flavour
  • 8-10 sun-dried tomatoes in oil drained and sliced
  • salt and freshly ground black pepper, to taste

Garnish

  • 4 TBSP vegan parmesan (I used home-made cashew parmesan, recipe below)
  • 2 TBSP flat leaf parsley optional

Instructions
 

  • Heat a large pan of water and cook the pasta as per the instructions on the packet.
  • Gently heat the oil in a large, deep-sided frying pan (skillet) and add the onions and garlic. Slice the mushrooms and add them to the pan. Stir through.
  • Place the silken tofu, milk, vegetable bouillon powder, nutritional yeast flakes and white miso in a blender and whizz smooth (alternatively use a bowl and stick blender). Pour the sauce into the pan with the onions and mushrooms and stir through. Continue cooking at a gentle simmer.
  • When the pasta is ready, drain and add it to the frying pan. Add the sun-dried tomatoes and stir through. Season with salt and pepper, to taste.
  • Serve in warm bowls with a sprinkling of chopped parsley and vegan parmesan. We also love to add some roasted broccoli on the side for extra goodness.
  • If you have used a wheat pasta, any leftover carbonara can be stored in the fridge for 24 hours. Re-heat in a large frying pan (skillet). Add a generous splash of plant milk to refresh the sauce. Stir regularly until heated through evenly. Alternatively, you can store the sauce separately in the fridge for 3-5 days and cook the pasta fresh.
Keyword Dairy-Free, Family Friendly, Gluten-Free Option, Plant-Based, Vegan Dinners, Vegan Pasta Dish
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Cashew ‘Parmesan’

This dairy-free ‘parmesan’ uses just two nutrient-rich ingredients which are ground together to make a cheesy, savoury condiment that’s perfect for sprinkling on pasta dishes.
5 from 1 vote
Print Recipe
Hands-on time 5 minutes
Total Time 5 minutes

Ingredients
 

  • 40 g / ¼ cup cashews
  • 18 g / ¼ cup nutritional yeast flakes
  • pinch of salt optional

Instructions
 

  • Place the ingredients in a mini food processor or chopper and pulse into fine crumbs. Store in an airtight jar in the fridge, where it will keep for weeks.
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.

Products used in this recipe
Clearspring Organic Tofu – Silky and Smooth (bought from Waitrose)
Waitrose 1 Bucatini pasta
Marigold Organic Vegan Swiss Vegetable Bouillon Powder
Marigold Engevita Nutritional Yeast Flakes with B12
Miso Tasty Organic White Miso
Optimum Nutri Force Extractor Compact Blender

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Creamy Vegan Carbonara

I hope you’ve had a great start to 2019 everyone! And if you make this Creamy Vegan Carbonara, 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

READER REMAKES 💚

Been loving all your carbonara remakes! Here’s a selection from Instagram…

Creamy Vegan Carbonara
@robynjanynec
Creamy Vegan Carbonara
@veganrosy
Creamy Vegan Carbonara
@wholesomemushmallow
Creamy Vegan Carbonara
@purplecelery