vegan lunch – Bit of the Good Stuff

Super Greens Pasta with Balsamic Glaze (30 Minute Recipe)

Published on November 30, 2024November 6, 2025 by SharonLeave a comment

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!

Super Greens Pasta Salad with Balsamic Glaze (Vegan | Dairy-Free)

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

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,

Sharon xx

Canned Vegetable Soup with a Protein Boost! (Vegan / Dairy-Free)

Published on November 30, 2024December 2, 2025 by SharonLeave a comment

Jump to Recipe

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.

Canned Vegetable Soup with a Protein Boost

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

Total Time 5

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

Tried this recipe?Let us know how it was!

Nutrition breakdown

Pin for later ⬇️

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,

High Protein Vegan Mediterranean Sandwich

Published on November 30, 2024April 27, 2026 by SharonLeave a comment

Jump to Recipe

Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. With 20g of plant-based protein and a hearty dose of vitamins, minerals and antioxidants, it’s a nutritional powerhouse that easily outshines anything you’ll find on the high street. And at less than £1 per serving, it’s kinder on your wallet, too!

Grabbing lunch on the go can get expensive fast, and vegan options in UK shops are often limited. Usually, you’re stuck choosing between a falafel wrap (tasty but low in protein) or the hoisin “duck” wrap that just doesn’t cut it. Instead, try making your own delicious, affordable sandwich at home. Not only will it save you money, but you can customise it to fit your exact tastes.

This Mediterranean-inspired sandwich has been my go-to work lunch for years, and I’ve never tired of it. With its satisfying mix of textures and flavours, it’s filling without being heavy – ideal for those busy afternoons when there’s little time to ‘rest and digest’.

This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students or anyone looking for a cheap, quick and nutritious plant-based meals.

Ingredient Cost Breakdown

2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
½ TBSP dairy-free spread (Vitalite, 3p)
2 TBSP hummus (Tesco) – 15p
2 pieces of oil-packed sun-dried tomatoes (Tesco) – 5p
60g / 2 oz extra firm tofu (Tofoo) – 49p
1 TBSP sandwich pickle (10g) (Tesco) – 6p
4 baby salad leaves (Tesco) – 6p

Total Cost: 99p

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

Top Tips & FAQS

What’s the key to a great sandwich?

Layering a variety of textures and flavours is essential. I start with extra-firm tofu for a protein boost, add sun-dried tomatoes for a chewy, rich flavour, and a bit of sandwich pickle for a tangy crunch. Hummus adds creaminess and depth.

Which tofu works best for sandwiches?

Extra-firm tofu is perfect since it’s easy to slice and doesn’t require pressing. In the UK, the Tofoo brand is widely available. I also love smoked tofu as it adds an extra punch of flavour, though it’s a bit pricier. It’s a great one to buy when it’s on offer.

What about dairy-free spreads?

Vitalite is my favourite for sandwiches—it’s flavourful, vegan, and soft enough to spread without tearing the bread. Other options in UK supermarkets include Flora and Pure.

Boosting iron absorption

Adding vitamin C-rich ingredients like red bell pepper, sun-dried tomatoes, or red cabbage can help your body absorb more iron from the tofu and bread. Alternatively, pack a vitamin-C rich fruit or drink a small glass of orange juice with your lunch.

Gluten-free options

Serve the fillings with a gluten-free bread, which can be found on the ‘Free From’ aisles in the major UK supermarkets.

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.

✨ Hummus is made with chickpeas and tahini (sesame) and contains protein, healthy fats, fibre, and essential vitamins and minerals like iron, magnesium, and folate, supporting heart health, digestion, and sustained energy.

✨ Sun-dried tomatoes are rich in antioxidants like lycopene, vitamins C and K, and minerals such as iron and potassium, which support heart health, immune function and overall vitality.

✨ Salad leaves are rich in antioxidants, vitamins A, C, and K, folate, and fibre, supporting immune function, bone health, and 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.

Recipe Card

Nutrition breakdown

Pin for later ⬇️

High Protein Vegan Mediterranean Sandwich

If you make this Mediterranean Tofu Sandwich, 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,

Cream of Mushroom Soup (Vegan | Dairy-Free)

Published on February 5, 2021March 5, 2026 by Sharon6 Comments

Refreshed March 2026. Originally published 2021.

Jump to Recipe

If you’re a mushroom lover (like me), you’re going to adore this Cream of Mushroom Soup. Thick, creamy, and full of flavour, it’s 100% plant-based, low in fat, and completely free of dairy or plant-based cream. Made with simple pantry ingredients, it’s budget-friendly, easy to prepare, and wonderfully comforting. We often enjoy it as an evening meal, topped with a sprinkling of golden pan-fried chickpeas and a couple of slices of fresh bread or toasted sourdough.

The inspiration for today’s post came from an article in this month’s Vegan Life magazine, entitled The Magic of Mushrooms. Dietician Yvonne O’Halloran highlights the incredible health-promoting benefits of mushrooms – and there are so many!

A Few of the Many Health Benefits of Eating Mushrooms…

🍄 While naturally low in calories, mushrooms are packed full of health-boosting vitamins, minerals and antioxidants. They are especially rich in B vitamins, copper and selenium.

🍄 They contain a powerful antioxidant called ergothioneine, which helps reduce inflammation in the body. (International Journal of Molecular Sciences 2017)

🍄 Mushrooms may help protect against Parkinson’s, Alzheimer’s, hypertension, stroke and cancer. They can also lower cholesterol, support the immune system and have anti-bacterial properties. (International Journal of Microbiology, 2015)

🍄 They help protect the liver, and have anti-diabetic, anti-viral and anti-microbial effects. (International Journal of Molecular Sciences, 2017)

🍄 Mushrooms contain beta glucans, known for their antioxidant, neuroprotective and anti-cancer properties. (International Journal of Microbiology 2015)

🍄 They’re excellent for gut health, as they provide prebiotic fibres like chitin, hemicellulose, mannans, beta-glucans, and xylans – all food for our healthy gut bacteria. (Bioactive Carbohydrates & Dietary Fibre Journal)

It was wonderful to hear just how beneficial mushrooms are for human health, especially since my family loves them! We eat mushrooms almost every day – in curries, chillis, burritos, tacos, pasta, noodle and rice dishes, and on top of toast.

In the Vegan Life article, there was a gorgeous photo of a mushroom soup, and it reminded me just how much I used to love this soup – Campbell’s Cream of Mushroom Soup was one of my childhood favourites. The photo didn’t come with a recipe, but it inspired me to head into the kitchen and experiment with making my own vegan version of that comforting classic.

I set out to make a soup that was thick and creamy, yet low in saturated fat, using simple, budget-friendly ingredients that are easy to find. It took me three attempts to get the texture and flavour just right, but I’m thrilled with the result – and I can’t wait for you to try it too!

Make It a More Filling Meal

While this soup is wonderfully creamy and comforting on its own, we most often enjoy it as an evening meal, topped with a sprinkle of Golden Pan-Fried Chickpeas.

The chickpeas add a lovely contrast in texture, along with an extra boost of nourishment. A bowl of soup provides around 11g of protein, and when you add the chickpea topper and a couple of slices of bread, that rises to roughly 25g – transforming it into a truly satisfying, nourishing meal.

For me, this is pure comfort food: delicious, filling, and packed full of nutrients that support our hearts, minds, and gut health. I hope you love it as much as I do!