Tag: plant-based on a budget

 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 quick, easy and delicious plant-based recipes, rich in flavour and packed with nutrition, perfect for students and anyone looking to eat well on a budget!

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! All you’ll need are the basics – a knife, chopping board, grater, sieve, saucepan, frying pan, and a wooden spoon or spatula.

✨ 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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✨ 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,

Red Lentil Dhal with Coconut & Sweet Potato

Published on by SharonLeave a comment

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Dhal is one of my ultimate comfort foods – it’s warm, nourishing, and incredibly easy to make! This Red Lentil Dhal with Coconut and Sweet Potato puts a delicious twist on the classic, adding the perfect touch of sweetness and richness. Paired with warm Indian flatbread, it’s a cozy, satisfying meal that costs just 80p per serving!

As part of my 3 Healthy Meals for £3 a Day series, this recipe is perfect for students and anyone looking to enjoy nutritious, flavourful meals on a budget.

Ingredient Cost Breakdown

  • 100g / ½ cup red lentils (Tesco) – 25p
  • ½ medium onion (60g) (Tesco) – 6p
  • 2 tsp minced garlic (Very Lazy Chopped Garlic) – 6p
  • ½ tsp ground turmeric (Tesco) – 4p
  • ½ tsp ground cumin (East End) – 1p
  • 1 tsp mild curry powder (Tesco) – 3p
  • 400 ml / 1¾ cups vegetable stock (Marigold bouillon powder) – 12p
  • 1 TBSP tomato puree (Tesco Growers Harvest) – 5p
  • 1 medium sweet potato (170g) (Tesco) – 20p
  • 25g / 1 oz creamed coconut (Pride) – 13p

Serve with:

Total cost: £1.60 / £1.06

Per serving: 80p / 53p

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

The Good Stuff

This dish is packed full of nutritional goodness:

✨ Lentils are a powerhouse of plant protein, fibre, and essential minerals like iron, folate, and manganese, plus polyphenols with antioxidant and anti-inflammatory benefits. They’re also rich in prebiotics, which nourish your gut health.

✨ Onions are packed with flavonoid antioxidants, vitamins and fibre which support immune and heart health and have anti-inflammatory properties.

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

✨ Curry spices (including cumin, coriander and turmeric) are rich in antioxidants that support heart health, reduce inflammation and improve digestion.

✨ Tomato puree  is a concentrated source of lycopene, a potent antioxidant which supports heart health and has anti-inflammatory properties.

✨ Sweet potatoes are rich in complex carbs, fibre, and vitamins A, C, and B6, along with potassium and antioxidants, supporting immune function, eye health, and digestion.

✨ Chapattis made from whole wheat flour are a good source of complex carbs, protein, fibre, and essential nutrients like B vitamins, iron, and magnesium.

Top Tips & FAQs

What is dhal? 

Dhal (or dal) is a traditional South Asian dish made from split lentils, peas, or beans, seasoned with spices like turmeric, cumin, and garlic. It’s typically enjoyed with with rice or flatbreads, such as chapatti or naan, and is a staple in Indian, Pakistani, and Bangladeshi cuisine. 

Which type of lentil is best for this dhal?

Red lentils are ideal for this recipe; they cook quickly and break down into a smooth, almost purée-like texture, making them perfect for a creamy dhal. Plus, they don’t require pre-soaking!

Why should you wash your lentils?

Washing lentils removes dust, dirt, and excess starch, which can reduce bloating. Rinse them in a fine mesh sieve under cold running water, agitating 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 (around half a cup of well-rinsed and cooked lentils) to give your digestive system time to adjust. You can gradually increase the portion size after a couple of weeks.

What is creamed coconut? 

Creamed coconut is pure, solid coconut (not to be confused with canned coconut cream) and is available in blocks in the world food aisle (in the Indian, Thai and African Caribbean sections). It adds a lovely creaminess and sweetness to dishes like this dhal. It’s also cost-effective, as you can slice off what you need and store the rest in the fridge.

Gluten-free options

For a gluten-free version, serve the dhal with rice or a gluten-free flatbread, which can be found in the ‘Free From’ aisle of most UK supermarkets.

Recipe Card

Red Lentil Dhal with Coconut and Sweet Potato

This hearty and nutritious red lentil dhal is easy to make and ready in just 30 minutes. It is freezer-friendly and perfect for batch cooking.
It is most delicious served with some warm flat breads. If you fancy trying your hand at making your own chapattis (Indian flatbreads), I share my home-made recipe in this post. It takes me about 15 minutes to make 4 chapattis (perfect for 2 people). I prepare them while the dhal is simmering.
Print Recipe Pin Recipe
Hands on time 15 minutes
Total Time 30 minutes
Course Dinner, Light Dinner, Lunch
Cuisine Indian
Servings 2

Ingredients
  

  • 100 g / ½ cup red lentils
  • 1 TBSP oil
  • ½ medium onion (60g) finely diced
  • 2 tsp minced garlic
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • 1 tsp curry powder or to taste
  • 400 ml / 1¾ cups vegetable stock (broth)
  • 1 TBSP tomato puree (paste)
  • 1 medium sweet potato (170g) peeled & diced
  • 25 g / 1 oz creamed coconut chopped*

Serve with:

  • 4 chapattis or other flatbread, such as naan

Optional side dishes

  • Some greens such as a baby leaf salad, sauteed kale or roasted broccoli**
  • Rice
  • Poppadoms

Instructions
 

  • Place the lentils in a fine mesh sieve and rinse under cold water, agitating with your hand until the water runs clear.
  • Heat the oil in a large saucepan over low-medium heat. Add the onion and garlic, and cook until the onion is soft and translucent (3-5 minutes). 
  • Add the spices (turmeric, cumin, curry powder), and tomato puree to the pan and cook for a couple of minutes, stirring frequently. If it begins to stick, add a splash of water to prevent it burning.
  • Stir in the lentils, followed by the vegetable stock, sweet potato, and creamed coconut. Bring to a gentle boil, then cover with a lid (leave it open a crack to allow the steam to escape) and cook for 18 minutes. Stir towards the end, adding a little extra water if needed.
  • When the lentils and sweet potato are tender, remove the pan from the heat and leave to rest for a couple of minutes. Season with salt, to taste.
  • While the dhal is cooking, prepare your chapattis and any sides.

Notes

tsp = teaspoon | TBSP = tablespoon
* Creamed coconut is made from pure coconut and comes in a solid block. In UK supermarkets, it is typically found in the world food aisles. Check out my ‘Top Tips’ section above to find out more.
** My roasted broccoli recipe is posted here.
Storage Tips: Store any leftover dhal for up to five days in the fridge or freeze for up to two months.
Keyword Budget Vegan Meals, Dhal, Easy Vegan Meals, Lentils, Student Vegan Meals, Vegan Dinners

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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If you make this Red Lentil Dhal, 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,