Tag: plantbased

Easy Vegan Chilli Non Carne

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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.

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.

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

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.
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, sour cream or plain yoghurt

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, brown sugar, and ½ cup (120ml) water. (If you are doubling the recipe I find this amount of water is still sufficient). Stir through, then bring to a gentle boil. Partially cover with a lid, and cook for at least 30 minutes (preferably 40-60 minutes), stirring occasionally.
  • 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

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 ⬇️

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,

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.

Pin for later ⬇️

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,

Speedy Vegan Spaghetti Bolognese

Published on by SharonLeave a comment

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This vegan twist on an Italian classic is not only quick and easy to prepare, but also budget-friendly at just 80p per portion!

Back in my university days, this was one of my go-to recipes, and 30 years later, it’s still a family favourite! While traditional Bolognese is left to simmer for over an hour, this speedy ‘cheat version’ is ready in just 20 minutes – perfect for busy weeknights or whenever you need a delicious meal in a flash.

This recipe is part of my 3 Healthy Meals for £3 a Day series, making it ideal for students and anyone looking to eat well on a budget.

Ingredient Cost Breakdown

  • ½ medium onion (60g) (Tesco) – 6p
  • 2 tsp minced garlic (Very Lazy Chopped Garlic) – 6p
  • 7 medium mushrooms (125g) (Tesco) – 37p
  • 140g / 5 oz meat-free mince (Tesco Plant Chef) – 52p
  • 250g / 9 oz bolognese sauce (Tesco) – 35p
  • 180g / 6 oz durum wheat spaghetti (Tesco) – 23p

Total cost: £1.59

Cost per serving: 80p

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

Top Tips & FAQs

Why use ready-made bolognese sauce?

Using a ready-made bolognese sauce is both cost-effective and time-saving. While some might consider it cheating, it can often be cheaper than sourcing individual sauce ingredients. No need for a high-end brand either – I’ve found that supermarket own-brand sauces are surprisingly delicious! Just make sure it’s vegan-friendly, like Tesco Smooth Bolognese Sauce (500g for 69p), which contains simple, plant-based ingredients with moderate salt and sugar levels.

To elevate the flavor, I add fresh onion, garlic, and mushrooms, giving the sauce a deeper, richer taste. If mushrooms aren’t your thing, try finely chopping them or blitzing in a food processor; they’ll blend right into the sauce.

How do we get that ‘chewy’ texture in vegan alternatives to traditional bolognese?

Meat-free minces work perfectly for this dish, and if you’re after a whole-food option, home-made tofu crumbles are an excellent choice. They’re super easy to make too – check out my recipe here!

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 454g.

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!

What about parmesan? Are there vegan options?

Vegan parmesan alternatives are available from brands like Violife and I Am Nut OK, though they can be a bit expensive. I often make my own vegan “parmesan” by blending nutritional yeast flakes, cashews, and salt – ingredients I always have on hand. It’s a quick, tasty, nutrient-rich and affordable option. I’ve shared my recipe below.

Gluten-free options

Gluten-free spaghetti can be found on the ‘Free From’ aisles of UK supermarkets. For a higher protein alternative, a lentil or chickpea pasta could be used instead. Some veggie minces contain barley so be sure to check the ingredients before purchasing. Alternatively, my tofu crumbles recipe can be made gluten free.

The Good Stuff

✨ Onions are loaded with antioxidant flavonoids like quercetin, along with fibre and vitamins that support immunity, heart health, and reduce inflammation.

✨ Garlic contains immune-boosting compounds like allicin, along with vitamins C and B6, which support heart health and have powerful anti-inflammatory effects.

✨ Mushrooms are packed with B vitamins, selenium, and antioxidants that promote immune and brain health.

✨ 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.

✨ Durum wheat spaghetti is rich in complex carbs for sustained energy, and contains useful amounts of plant-based protein and essential nutrients, like iron and B vitamins, supporting digestion and energy metabolism.

Recipe Card

Speedy Vegan Spaghetti Bolognese

This vegan twist on an Italian classic is not only quick and easy to prepare, but also budget-friendly. Perfect for students, families, or anyone looking for a simple, delicious plant-based meal.
Print Recipe Pin Recipe
Hands on time 15 minutes
Total Time 20 minutes
Course Dinner
Cuisine Italian
Servings 2

Ingredients
  

  • 1 TBSP oil
  • ½ medium onion (60g) finely chopped
  • 2 tsp minced garlic
  • 7 medium mushrooms (125g) finely chopped
  • 140 g / 5 oz meat-free mince*
  • 250 g / 9 oz bolognese sauce**
  • 180 g / 6 oz durum wheat spaghetti

Suggested toppings:

  • Vegan parmesan or nutritional yeast flakes***

Instructions
 

  • Heat the oil in a large frying pan (skillet) over low-medium heat and cook the onion until it starts to soften and become translucent (about 3-5 minutes).
  • Add the garlic and stir through. Continue cooking for one minute.
  • Add the mushroom, and stir through to combine. When the mushrooms have started to brown and release their liquid, stir in the veggie mince.
  • Pour in the bolognese sauce. Bring to a boil, then reduce the heat and simmer for about 10 minutes, stirring occasionally.
  • Meanwhile, cook the spaghetti according to the package instructions. When al dente, drain, arrange in bowls, and top with the bolognese. Sprinkle with vegan parmesan or nutritional yeast flakes, if desired, and serve.

Notes

tsp = teaspoon | TBSP = tablespoon. 
* I use Tesco Plant Chef Frozen Meat Free Mince or home-made tofu crumbles.
** I use Tesco Smooth Bolognese Sauce, which is vegan-friendly.
*** I make my own Cashew ‘Parmesan’ by whizzing together 40g / ¼ cup raw cashews, 18g / ¼ cup nutritional yeast flakes and a pinch of salt in a mini food processor or a blender. Stored in an airtight jar in the fridge, it will keep for weeks.
Storage tips: Leftover bolognese will keep for up to 3 days in an airtight container in the fridge or can be frozen. An opened jar of bolognese sauce will also keep for up to a week in the fridge (check the storage instructions on the jar).
Keyword Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals, Vegan Dinners, Vegan Spaghetti Bolognese

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 ⬇️

If you make this Vegan Spaghetti Bolognese, 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,

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

Published on by SharonLeave a comment

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

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

Ingredient Cost Breakdown

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

Total cost: £2.63

Cost per serving: £1.32

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

The Good Stuff

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

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

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

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

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

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

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

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

Top Tips & FAQs

What type of tofu works best?  

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

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

What is kala namak and where can I buy it? 

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

Boosting iron absorption

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

Gluten-free options

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

Recipe Card

Scrambled Tofu on Toast

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

Ingredients
  

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

To serve:

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

Suggested accompaniments:

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

Instructions
 

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

Notes

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

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 Scrambled Tofu on Toast, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Home-Made Chapattis (Indian Flatbread)

Published on by SharonLeave a comment

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Home-made chapattis are easy to make, super affordable, and taste so much fresher than anything you’ll find in the shops. From start to finish, it takes just 15 minutes to make four chapattis (perfect for two people), and costs just 11p per serving!

Chapattis are made with atta flour, which is a very fine wholemeal (wholewheat) flour. It can be found in the world food aisle of larger supermarkets or in Indian food stores. I love the fine texture of chapatti flour and find it perfect for baking (it’s my favourite flour for cakes, cookies and pizza crusts!) In traditional chapatti recipes, the flour is mixed with water to create a dough, but I personally prefer to use plant milk. I find it enhances the flavour of the flatbread and the texture is softer.

INGREDIENT COSTS

  • 140g / 1 cup atta chapatti flour (Tesco, 11p)
  • 90ml / ⅓ cup fortified soya milk (Tesco longlife, 11p)

Total cost: 22p

Cost per serving: 11p

N.B. Prices listed are for May 2024. I use Tesco prices as that’s where I do my main grocery shop at the moment.

Recipe Card

Chapattis (Indian Flatbread)

These home-made chapattis are the perfect accompaniment to whip up while your curry or dhal is simmering away.
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Hands on time: 15 minutes
Total Time 15 minutes
Course Dinner, Light Dinner, Lunch
Cuisine Indian
Servings 4 chapattis

Ingredients
  

  • 140 g / 1 cup atta chapatti flour*
  • ¼ tsp salt
  • 90 ml / ⅓ cup fortified soya milk or other plant milk

Instructions
 

  • Place the flour and salt in a bowl. Make a well in the centre. Slowly stir in the milk with a fork until it starts to come together, then continue to form into a dough with your hand. (Depending on the type of flour you use, you may not need all the milk). Turn out the dough onto a lightly floured surface and knead until smooth and elastic.
  • Divide the dough into four balls (I weigh my dough to divide it evenly). Lightly coat a ball in flour and roll into a thin circle about 20cm / 8 inches in diameter. Place on a plate and lay a piece of kitchen paper towel on top (this prevents the chapattis sticking together). Repeat the process with the remaining dough.
  • Heat a frying pan (skillet) on medium-high. Using no oil, cook a chapatti for about 30 seconds, or until brown spots appear on the underside. Flip over and cook until brown spots appear on the second side (about 15 seconds). Flip over one more time and cook for a few more seconds (the chapatti should start to puff up). Place the chapatti on a plate with a sheet of kitchen paper towel on top (this will absorb the steam and enable the chapattis to be stacked). Repeat the process with the remaining dough balls.
  • Chapattis are best served immediately, however they will last a couple of days in an airtight container in the refrigerator. To refresh them, sprinkle lightly with water and gently heat them through in the oven.

Notes

* If you can’t find atta chapatti flour in your local stores, you can substitute with 70g / ½ cup fine wholemeal (whole wheat pastry) flour and 70g / ½ cup plain (all purpose) flour
Keyword Budget Vegan Meals, Chapattis, Easy Vegan Meals, Home-made Chapattis, Plant-Based on a Budget, Student Vegan Meals, Vegan Dinners

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.

If you make these chapattis, I’d love to hear your feedback and any suggestions for adaptations! Tag your comments and photos with #bitofthegoodstuff on social media and they will find their way to me. You can also connect with me on my social media channels here:
Instagram, Facebook, Pinterest.   

With love,

—————————–

This recipe was originally published in 2016 in the Bit of the Good Stuff Cookbook.

Mushroom and Lentil Ragout with Mashed Potatoes

Published on by SharonLeave a comment

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!

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