Tag: vegan

Chickpea & Sweet Potato Coconut Curry

Published on by Sharon5 Comments

Jump to Recipe

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.

Pin for later ⬇️

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.

SaveSave

SaveSave

SaveSave

SaveSave

Easy Vegan Chilli Non Carne

Published on by SharonLeave a comment

Jump to Recipe

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,

Quick & Easy Vegan Chow Mein

Published on by SharonLeave a comment

Jump to Recipe

Craving a takeaway classic without the cost or compromise? This Quick & Easy Vegan Chow Mein delivers bold flavours, chewy noodles and vibrant veggies—all for just £1.55 or less per portion!

Ready in 35 minutes, it’s a budget-friendly delight that’s part of my 3 Healthy Meals for £3 a Day series. Trust me, this homemade version will have you ditching the takeaway menu for good!

Ingredient Cost Breakdown

Chow Mein Sauce
2 TBSP reduced salt soy sauce (30 ml) (Tesco) – 15p
2 TBSP toasted sesame oil (30 ml) (Tesco) – 31p
1 TBSP sweet chilli sauce (15 ml) (Sweet Dragon) – 8p 
1 tsp malt vinegar (5 ml) (Tesco) – 1p 

Stir Fry
140g / 5 oz extra firm plain tofu (Tofoo) – £1.15
½ medium brown onion (60g) (Tesco) – 6p
1 small carrot (60g) (Tesco) – 4p
6 small mushrooms (100g) (Tesco) – 30p
32g / ¼ cup raw cashews (Tesco) – 32p
70g / 1 cup red cabbage (Tesco) – 8p

140g / 5 oz vegan chow mein noodles / or spaghetti (Lucky Boat, 60p / Tesco, 18p)

Total cost: £3.10 / £2.68

Cost per portion: £1.55 / £1.34

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, 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.

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

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

✨ Red cabbage is rich in vitamins C and K, fibre, and antioxidants such as anthocyanins, supporting immune function, bone health, digestion, and providing anti-inflammatory and heart-protective benefits.

✨ Cashews provide heart-healthy fats, protein, fibre, and essential minerals like magnesium, copper, zinc and iron, which support heart health, bone strength, and immune function.

✨ Wheat noodles are a good source of complex carbs, and also contain useful amounts of protein, fibre and essential nutrients like B vitamins, iron and magnesium which support metabolism and energy production. 

Tops Tips

Where to find vegan-friendly chow mein noodles?

Chow mein noodles can contain egg, so be sure to check the ingredient label. I use Lucky Boat No.1 Thick Chow Mein Noodles which are available from Asian supermarkets and online. (I buy mine from Banthon Oriental Supermarket in Bath). 

You may even find it cost-effective to bulk buy noodles and share them with friends or housemates! I recently found a 4kg box on offer at Amazon UK for £14.50, which works out at just 36p per 100g. The noodles have a long shelf life and will keep for at least a year.

If you can’t find vegan chow mein noodles, you can substitute with another wheat noodle. Chinese supermarkets have lots of options, plus wholewheat noodles can be found in most of the larger UK supermarkets.

One easy, budget-friendly option is to use spaghetti! If you boil the spaghetti in water with a little bicarbonate of soda, I find it transforms the flavour of the spaghetti, making it taste a lot more like chow mein noodles! 

How to make a vegan chow mein sauce?

Traditional chow mein sauce isn’t vegan-friendly as it contains oyster sauce and meat broth. I use four simple ingredients that I always have on hand to create a sauce with the same savoury depth: toasted sesame oil, soy sauce, sweet chilli sauce, and vinegar. If using unsweetened chilli sauce, add a teaspoon of sugar or syrup for balance.

Stir fry veggies

I choose to use onion, carrots, mushrooms and red cabbage in this Chow Mein. These add a great variety of savoury flavours and textures, as well as being rich in vitamins, antioxidants and other phytonutrients. Stored in the fridge, the onions, carrots and red cabbage will last a few weeks, so they make a great budget-friendly option that you can use in many different meals. Feel free to add your favourite veggies into this Chow Mein dish though. It’s highly versatile!

Gluten-free options 

For a gluten-free alternative to wheat noodles, try 100% buckwheat noodles. Brands such as Clearspring and King Soba are available from health food shops and online. Swap the soy sauce for tamari, and the malt vinegar for cider or rice vinegar.

Recipe Card

Quick & Easy Vegan Chow Mein

This Vegan Chow Mein is a delicious, easy meal option, perfect for any night of the week. While best served warm, it can be eaten at room temperature too, so any leftovers are great for packing into lunchboxes!
Print Recipe Pin Recipe
Hands on time 30 minutes
Total Time 35 minutes
Course Dinner, Lunch
Cuisine Chinese
Servings 2

Ingredients
  

  • 140 g / 5 oz vegan-friendly chow mein wheat noodles*

Vegan Chow Mein Sauce

  • 2 TBSP reduced salt soy sauce
  • 2 TBSP toasted sesame oil
  • 2 TBSP water
  • 1 TBSP sweet chilli sauce
  • 1 tsp vinegar [cider, malt or rice all work well]

Stir Fry

  • 1 TBSP oil [I use olive]
  • 140 g / 5 oz extra firm tofu drained and cubed
  • ½ medium brown onion (60g) finely sliced
  • 1 small carrot (60g) sliced into matchsticks
  • 6 small mushrooms (100g) sliced
  • 32 g / ¼ cup raw cashews
  • 70 g / 1 cup red cabbage thinly sliced into ribbons**

Instructions
 

  • Prepare a large pan of boiling water. Add the noodles, then remove from the heat. As they start to soften, use a fork to unravel them. Cover with a lid, and leave for about 7-8 minutes, stirring occasionally. When al-dente (firm to the bite), tip into a colander and rinse under the cold water tap to stop the cooking process. Set aside.
  • Prepare the sauce by whisking together the soy sauce, sesame oil, water, sweet chilli sauce, and vinegar in a small bowl. Set aside.
  • Heat 1 TBSP oil in a large non-stick frying pan (skillet) over medium-high heat. Add the tofu cubes and toss to coat in the oil. Leave to cook for a couple of minutes or so, until browned on the underside, then flip the cubes over.  When browned on the second side, transfer to a bowl and set aside.
  • In the same pan, add the onion and stir fry until it starts to brown (add a splash more oil, if needed). Add the carrot, mushrooms, cabbage and cashews, and stir fry until the mushrooms have released their liquid and browned. 
  • Return the tofu to the pan and pour in half of the sauce. Stir fry for a few minutes, then add the noodles and remaining sauce. Stir thoroughly to ensure the noodles are fully coated in the sauce, then continue stir frying until the noodles are heated through.
  • Portion into bowls, and enjoy! 

Notes

tsp = teaspoon | TBSP = tablespoon
* I use Luck Boat No 1 Thick Chow Mein noodles, which are vegan (See my ‘Top Tips’ section above on where to buy them). If you can’t find vegan chow mein noodles, try another wheat noodle, or even spaghetti boiled with 1 TBSP of bicarbonate of soda in 1 litre (4 cups) of water to approximate the taste. For a gluten-free option, try 100% buckwheat noodles.
** I find the easiest way to slice red cabbage thinly is to place it sideways on a chopping board then, holding it firm, start to slice down into the cabbage, making the slices as thin as possible. Use your fingers to unravel the slices into ribbons.
Storage tips: Leftovers can be refrigerated for up to 2 days. They can either be heated up or eaten at room temperature.
Keyword Budget Vegan Meals, Easy Vegan Meals, Stir Fry


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 Chow Mein, 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,

Super Greens Pasta with Balsamic Glaze (30 Minute Recipe)

Published on by SharonLeave a comment

Jump to Recipe

This Super Greens Pasta is one of my family’s all-time favourites – it’s quick, easy to make, and budget-friendly at just 86p per portion!

Not only is this pasta dish a joy to eat, but it’s also packed full of nutritional goodness, rich in protein, dietary fibre, vitamins, minerals and antioxidants. This is the kind of dish that will leave you feeling nourished from the inside out! 

The “super green” element comes from a blend of roasted broccoli (my favourite way to enjoy it from frozen!), tender baby spinach or mixed leaves, and protein-rich edamame beans. Each green adds its own unique flavor and texture to the dish, making every bite a delight.

For the finishing touch, a drizzle of balsamic glaze brings everything together with a rich, tangy flavor that really makes those greens pop!

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

Ingredient Cost Breakdown

  • 250g / 9 oz frozen broccoli florets (Tesco) – 30p 
  • 180g / 6½ oz Conchiglie pasta shells (Tesco) – 23p
  • 100g / ¾ cup frozen edamame (soya) beans (Tesco) – 49p
  • 2 handfuls of baby spinach or mixed baby leaves (30g) (Tesco) – 14p
  • 4 TBSP hummus (Tesco) – 31p
  • Drizzle of balsamic glaze (Tesco) – 25p

Total cost: £1.72

Cost per serving: 86p

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

The Good Stuff

✨ Broccoli is loaded with fibre, vitamins C, K, and A, folate, and antioxidants like sulforaphane, which support immune function, digestion, and have anti-inflammatory and cancer-fighting properties.

✨ Edamame (soya) beans are a great source of complete plant protein, containing all nine essential amino acids, along with fibre and essential nutrients like iron, calcium, magnesium and B vitamins,  supporting muscle, heart and bone health. They also contain beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties and promote hormonal balance.

✨ Green salad leaves are packed with antioxidants, vitamins A, C, and K, folate, and fibre, supporting immune function, bone health and the digestive system.

✨ Hummus (made with chickpeas and sesame) provides plant protein, fibre, healthy fats, and essential nutrients like iron, folate, magnesium, and B vitamins, which support heart health, energy and digestion.

✨ Durum wheat pasta is rich in complex carbs and also contains useful amounts of protein and essential nutrients like B vitamins, magnesium, and iron, supporting energy metabolism and overall health.

Top Tips & FAQs

Why add hummus to the pasta?

Hummus and pasta might sound like an unusual combo, but they work wonderfully together! The hummus brings savoury flavour, creaminess, and extra nutrients to the pasta, and it helps keep the pasta from drying out. If you’re out of hummus, a light drizzle of extra virgin olive oil will also do the trick.

What are edamame beans?  

Edamame beans are young, green soya beans harvested before they mature. They have a firm, fresh, slightly nutty taste and are great for stir-fries, salads, pasta dishes or for eating as a snack! For this recipe, you’ll need shelled edamame beans (found in the frozen vegetable section at most UK supermarkets).

Gluten-free options

Switch out the durum wheat pasta for a gluten-free pasta. I would recommend using a lentil or chickpea pasta as these are much higher in protein than rice pasta and also don’t contain any additives. The Tesco Red Lentil Pasta, for example, contains 20.9g of protein per 75g (dry weight) and just one ingredient – red lentil flour.

Recipe Card

Super Greens Pasta with Balsamic Glaze

This Super Greens Pasta is one of my family’s all-time favorites – it’s quick, easy to make, and budget-friendly too! While best served warm, it can be eaten at room temperature too, so any leftovers are great for packing into lunchboxes.
Print Recipe Pin Recipe
Hands-on Time 30 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine Italian
Servings 2

Ingredients
  

  • 250 g / 9 oz frozen broccoli florets
  • ½ TBSP oil (I use olive)
  • ¼ tsp salt
  • 180 g / 6½ oz Conchiglie pasta shells
  • 100 g / ¾ cup frozen shelled edamame (soya) beans
  • 4 TBSP (60g) hummus
  • 2 handfuls (30g) baby spinach or mixed baby salad leaves
  • Drizzle Balsamic glaze

Optional add-ins:

  • Pitted black olives
  • Pan-fried tofu cubes

Instructions
 

  • Preheat the oven to 210C (190C fan) / 410F.
  • Arrange the frozen broccoli florets in a roasting pan and place in the oven for 10 minutes, to thaw. Transfer the broccoli to a colander and drain. Slice any large pieces in half, then return the broccoli to the pan. Lightly drizzle with oil, sprinkle with salt and stir through. Roast for 10-15 minutes, until the broccoli has browned round the edges.
  • While the broccoli roasts, cook the pasta according to the package instructions. 3 minutes before the pasta is ready, add the soya beans to the pan and bring back to the boil. Once the pasta is cooked al dente and the beans are thawed, drain and return both to the pan.
  • Stir in the hummus to evenly coat the pasta, followed by the baby leaves and roasted broccoli. Add in any optional extras. 
  • Arrange the pasta in warm bowls. Drizzle with balsamic glaze and serve.

Notes

tsp = teaspoon | TBSP = tablespoon. 
Storage tips: Any leftovers can be refrigerated for up to 3 days. 
Keyword Easy Vegan Meals, Lunchbox Ideas, Plant-Based, Plant-Based on a Budget, Student Vegan Meals, Vegan Dinners, Vegan Lunchbox Ideas, Vegan Pasta Dish

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 try this Super Greens Pasta, 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

Jump to Recipe

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

Jump to Recipe

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,