Tag: Student Vegan Meals

 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,

Chickpea & Sweet Potato Coconut Curry

Published on by Sharon5 Comments

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This Chickpea and Sweet Potato Coconut Curry is one of my family’s favourite weeknight dinners. It’s hearty, warming, bursting with flavour, and packed with nutritional goodness to nourish both body and soul. Easy to prepare and budget-friendly at just £1 per portion, it’s a recipe you’ll want to come back to again and again!

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

Ingredient Cost Breakdown

  • ½ medium onion (60g) (Tesco) – 6p 
  • 2 tsp minced garlic (Very Lazy Chopped Garlic) – 6p
  • 5 mushrooms (100g) (Tesco) – 30p
  • 1 medium sweet potato (200g) (Tesco) – 24p 
  • 1 tsp smoked paprika (Tesco) – 4p
  • 1 tsp ground cumin (East End) – 2p
  • 1 TBSP curry powder (Tesco) – 10p
  • 2 TBSP tomato puree (Tesco Growers Harvest) – 10p
  • 480 ml / 2 cups vegetable stock (Marigold bouillon powder) – 16p
  • 400ml / 14 oz can chickpeas (Tesco) – 49p
  • 50g / 2 oz creamed coconut (Pride) – 25p

Serve with:

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

Total cost: £1.99

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 curry is packed full of nutritional goodness:

✨ Onions are rich in antioxidant flavonoids, such as quercetin, as well as vitamins and fibre which support immune health, heart health and have anti-inflammatory properties.

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

✨ Mushrooms are rich in B vitamins, selenium, copper, and antioxidants, which support immune function and brain health.

✨ Sweet potatoes are a great source of complex carbs, fibre, and vitamins A, C, and B6, supporting immune function, eye health, and digestive health.

✨ Curry spices (including cumin, coriander, paprika and turmeric) provide antioxidants that aid digestion, heart health, and reduce inflammation.

✨ Tomato puree contains lycopene, an antioxidant that promotes heart health and has anti-inflammatory properties.

✨ Chickpeas are a great plant-based protein, with fibre and essential nutrients like folate, iron, and magnesium, for heart health and blood sugar regulation.

✨ Brown rice is a whole grain, rich in fibre, magnesium and B vitamins, supporting heart health and energy metabolism.

Top Tips & FAQs

What is creamed coconut?

Creamed coconut is made of 100% coconut and comes in a solid block (not to be confused with coconut cream which comes in a tin or tetra pak). In UK supermarkets, it’s usually found in the world food aisles (in the Indian, Thai and African Caribbean sections).

Here’s why I prefer to use creamed coconut in my curries…

  • It’s purely made from coconut, unlike many coconut milk products that contain additives like ‘Polysorbate 60’.
  • I only need about 50g (¼ of a 200g block) to achieve a rich, creamy texture, reducing the fat and calorie content compared to a full can of coconut milk.
  • It works out far cheaper. The creamed coconut costs just 25p, while a quality can of coconut milk without additives can cost over £1.00.

Can I recommend a brand of creamed coconut?

My current favourite is Pride, which has a lovely consistency and is available at Tesco for £1 for a 200g block. In other brands, I’ve found there can be some separation between the cream and coconut oil in the block (you’ll notice this if one end of the block is bright white and softer). It’s the creamy coloured, hard section of the block that we want to use in our curries.

Recipe Card

Chickpea & Sweet Potato Coconut Curry

This curry is hearty, warming and packed full of nutritional goodness. I’ve kept the spices mild so that it’s family-friendly, but feel free to use a hotter curry powder if you like heat! It's freezer friendly and perfect for batch-cooking.
5 from 1 vote
Print Recipe Pin Recipe
Hands-on Time 20 minutes
Total Time 35 minutes
Course Dinner
Cuisine Indian
Servings 2

Ingredients
  

  • ½ TBSP oil
  • ½ medium onion (60g) finely chopped
  • 2 tsp minced garlic
  • 5 mushrooms (100g) finely chopped
  • 1 medium sweet potato (200g) peeled and cut into 2cm / ¾ inch cubes
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 TBSP curry powder I use mild
  • 2 TBSP tomato puree (paste)
  • 480 ml / 2 cups vegetable stock (broth)
  • 400 ml / 14 oz can chickpeas in water rinsed and drained*
  • ¼ tsp salt
  • 50 g / 2 oz creamed coconut** chopped into small pieces

Serve with:

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

Suggested accompaniments:

  • Flatbreads such as chapatti, roti or naan
  • Finely chopped spinach or coriander leaves, for garnish

Instructions
 

  • Heat the oil in a large saucepan over low-medium heat. Add the onion and cook until it starts to soften and become translucent, about 3-5 minutes.
  • Stir in the garlic and chopped mushrooms.
  • When the mushrooms start to release their liquid, stir in the spices (smoked paprika, cumin, curry powder) and tomato puree. Cook for 1 minute to allow the flavours to deepen.
  • Add the sweet potato cubes and stir to coat in the spices. If they start to stick to the pan, add a splash of water.
  • Add the vegetable stock, chickpeas and salt, and bring to a gentle boil. Cover with a lid (leave it open a crack to allow the steam to escape) and cook for 20 minutes, or until the sweet potato is tender.
  • Stir in the creamed coconut and simmer for 5 minutes.
  • Remove from the heat and allow to cool slightly (it will thicken as it cools). Taste test and adjust the seasoning to suit. Arrange in bowls with rice and optional garnish, and it’s ready to serve.

Notes

tsp = teaspoon | TBSP = tablespoon  
* To rinse the chickpeas, drain in a fine mesh sieve and rinse under cold water, until the water runs clear. 
** Creamed coconut is made of pure coconut and comes in a solid block. In UK supermarkets, it can be found in the world food aisles. Check out my ‘Top Tips’ section above to find out why I love to use it in curries and my recommended brand.
*** For convenience, you can use microwavable wholegrain rice. I would recommend transferring it to a glass dish before microwaving. 
Storage Tips: Leftover curry can be refrigerated for up to five days and also freezes well. Store leftover rice separately, refrigerate within 1 hour of cooking and consume within 24 hours (This is the advice of the British Food Standards Agency).
Keyword Budget Vegan Meals, Easy Vegan Meals, Family Friendly, Gluten-Free, Plant-Based, Student Vegan Meals, Vegan Curry, Vegan Dinners

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

With love,

—————————–

Vegan Night at Bath Scouts, 2018 💚

In March, Mark and I were invited by our local Scout group (boys and girls aged 10 to 16) to lead a vegan cooking session. The scouts were split into four teams and we set them the challenge of making this Sweet Potato and Chickpea Coconut Curry as well as chapattis from scratch! They had thirty minutes to create the meal and present it, before being judged. They had the added difficulty of being in their scout hut with very little equipment and just a hot plate to cook on! We were blown away not only by their cooking skills, but also their enthusiasm! All four teams ended up producing the most delicious curries, which meant we had a really tough time picking a winner. I managed to snap a couple of pics before the curries got devoured.

Didn’t they do well? We heard that some of the scouts even started cooking this curry at home for their families 😀


N.B. This post was originally published in 2018 and updated in November 2024.

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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.

Pin for later ⬇️

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,

Canned Vegetable Soup with a Protein Boost! 

Published on by SharonLeave a comment

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With the easy hack I share below, you can transform a basic can of vegetable soup into a protein-packed, nutrient-rich meal that costs just 98p per serving!  

Keeping a can or two of soup in the cupboard is always useful for when you need a quick, low-effort meal. Vegetable soups can be especially comforting in colder seasons or when you’re feeling under the weather. Packed with a variety of vegetables, herbs and spices, they often work out far cheaper than making soups from scratch, and are definitely more convenient!

The only downside is that they can be low in protein. Luckily, there’s a simple way to fix this: just add half a cup of chickpeas! Serve with some multigrain bread, and you’ll have a balanced meal with over 20g of protein, plus loads of fibre and complex carbs to keep you feeling full and energised!

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

Ingredient Cost Breakdown

  • 400g / 14 oz can vegetable soup (Tesco) – 62p
  • 90g / ½ cup chickpeas (Tesco) – 18p

Served with:

  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • dairy-free spread (Vitalite) – 3p

Total cost: 98p

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

The Good Stuff

✨ Canned vegetable soup can offer a quick, convenient source of vitamins, minerals, and fibre, supporting immune function and digestion.

✨ Chickpeas are rich in plant-based protein, fibre, and essential nutrients like folate, iron, and magnesium, supporting digestion, heart health, and blood sugar regulation.

✨ Multigrain seeded bread brings extra fibre, healthy fats, protein, vitamins and minerals to support heart health, digestion, and sustained energy.

 

Top Tips & FAQs

Check the salt and sugar content

Some canned soups can be high in salt and sugar, so check the nutrient label before buying. In the UK, the ‘traffic light’ system on packaging can help you choose healthier options – try to avoid those marked red. It’s also best to avoid soups with artificial sweeteners, like maltodextrin, as these may negatively impact gut health.

Can I recommend a budget-friendly can of vegetable soup? 

My favourite is Tesco Vegetable Soup, which is vegan-friendly. It has a good consistency, flavour, and variety of chunky vegetables, all for just 62p. Other UK supermarkets offer similar soups, so you may want to try a few to find your favourite!

Gluten-free options

Be sure to check the ingredients label on the canned vegetable soups, as many contain wheat. Here are some examples of canned soups that are vegan and gluten free:
– Sainsbury’s Be Good To Yourself Tomato & 3 Bean Soup, 62p (& contains 13.6 grams of protein!)
– Sainsbury’s Be Good To Yourself Spiced Lentil & Tomato Soup, 62p
– M&S Chunky Vegetable Soup, £1.10
– Tesco Tuscan Inspired Bean Soup, £1.20
Serve the soup with a gluten-free bread, which can be found on the ‘Free From’ aisles in UK supermarkets.

Recipe Card

Canned Vegetable Soup with a Protein Boost!

With this simple hack, you can transform a basic can of vegetable soup into a satisfying, protein-rich, nutrient-packed, low-cost meal!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Light Dinner, Lunch
Servings 1

Ingredients
  

  • 400 g / 14 oz can of vegetable soup*
  • 90 g / ½ cup chickpeas drained and rinsed**

Serve with:

  • 2 thick slices of multigrain seeded bread
  • ½ TBSP dairy-free spread

Instructions
 

  • Place the soup and chickpeas in a small saucepan over medium-low heat, stirring regularly until piping hot. (Alternatively, place in a deep microwave-safe bowl, cover with a lid or plate and microwave according the instructions on the soup can).
  • Serve with a couple of thick slices of multigrain seeded bread as a hearty lunch or light dinner option.

Notes

* For tips on how to choose the best budget-friendly canned soup, check out my ‘Top Tips’ section above. I most often use Tesco Vegetable Soup.
** To rinse the chickpeas, place them in a fine mesh sieve and rinse under cold running water until the water runs clear. 
Keyword Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals, Vegan Soup

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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Have you tried this soup? If so, I’d love to hear your feedback! 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,

The British Classic: Baked Beans on Toast

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Who doesn’t love a classic? The Great British favourite ‘Baked Beans on Toast’ is the ultimate quick, comforting and nutritious meal. It packs over 20 grams of protein, plenty of complex carbs and fibre for lasting energy, plus a bounty of vitamins, minerals and antioxidants – and all this for just 49p per serving!

Whether you’re whipping it up for breakfast, lunch, or a light dinner, it’s easy to take this humble meal to the next level. Add a drizzle of chilli sauce (or your favourite condiment!) and pair it with a vibrant side salad for an extra pop of flavour and nutritional goodness.

This recipe is part of my ‘3 Healthy Meals for £3 a Day’ series, designed with students and budget-conscious foodies in mind – proof that eating well doesn’t have to cost a fortune!

Ingredient Cost Breakdown

  • ½ can (110g) baked beans in tomato sauce (Waitrose Essential) – 28p 
  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • 1 TBSP dairy-free spread (Vitalite) – 6p

Total cost: 49p

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

The Good Stuff

✨ Baked beans in tomato sauce provide plant-based protein and fibre, plus essential nutrients like iron, magnesium, potassium, and B vitamins. The tomato sauce also supplies lycopene, a powerful antioxidant.

✨ 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

Not all cans of baked beans are made the same! Check these tips on how to get the best value and nutrition from your beans:

✨ Check the protein content

Surprisingly this can vary considerably between brands and some contain more sauce than beans! Look for brands with at least 50% beans listed in the ingredients and a minimum of 10g of protein per serving.

✨ Check the sugar and salt content

Some brands of baked beans can be high in sugar and salt, so check the label. Many UK brands use the ‘traffic light’ symbols on the front of the can, so avoid any that have ‘red’ markers.

✨ Avoid brands with artificial additives

Some of the cheapest brands add artificial sweeteners such as maltodextin and glucose fructose syrup, which may negatively impact gut health.

✨ What brand of baked beans would I recommend?

My family’s favourite is Waitrose Essential Baked Beans, which have a great flavour, thick sauce, over 52% bean content and cost just 55p for a 420g can. They provide a whopping 16.4 grams of protein per serving, which is far higher than the more expensive brands! 

✨ 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 beans and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

✨ Gluten-free options

Serve the baked beans on a gluten-free bread, which can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Baked Beans on Toast

This British classic is a great option for students or anyone looking for a cheap, quick and nutritious meal. Add your favourite condiments and colourful side salad for an extra pop of flavour and nutrition!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Breakfast, Light Dinner, Lunch
Servings 1

Ingredients
  

  • ½ full size can of baked beans in tomato sauce (110g / 3.88 oz)*
  • 2 thick slices of multigrain seeded bread
  • 1 TBSP dairy-free spread

Suggested accompaniments:

  • Drizzle of sweet chilli sauce, brown sauce or balsamic glaze
  • Mixed salad
  • Dollop of hummus or vegan mayo

Instructions
 

  • Heat the beans in a pan over medium heat. When they begin to bubble, reduce the heat and cook until they are fully heated through and the sauce has thickened to your liking.
  • While the beans are warming, toast the bread and spread with a thin layer of dairy-free spread.
  • Prepare any side salad or accompaniments.
  • When the beans are hot, spoon them over the toasted bread, add a drizzle of your favourite sauce and serve immediately.

Notes

* I use Waitrose Essential Baked Beans. For tips on selecting the best baked beans, see my Tops Tips section above.
Storage: Transfer any leftover beans to an airtight container and refrigerate for up to three days.
Keyword Baked Beans on Toast, Budget Vegan Meals, Easy Vegan Meals, 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.

Do you love baked beans on toast? If so, I’d love to hear about your favourite sauces and condiments! My personal favourite is sweet chilli sauce 🌶 Share your creations and tag them with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me directly on Instagram, Facebook, Pinterest.

With love,