vegan sandwiches – Bit of the Good Stuff

Coronation Chickpea Smash (Easy Vegan Sandwich Filling)

Published on August 3, 2026August 6, 2026 by SharonLeave a comment

I’ve been making this Coronation Chickpea Smash for years, and I can’t believe it’s taken me this long to share it! With its creamy, gently spiced dressing and hearty chickpeas, it’s one of my all-time favourite vegan sandwich fillings. Easy to make and ready in just 10 minutes, it’s perfect for busy weekdays.

Coronation Chickpea Smash is a vegan take on the classic British Coronation Chicken. The original dish was created in 1953 to celebrate the coronation of Queen Elizabeth II and quickly became a much-loved British favourite. This plant-based version replaces the chicken with the humble chickpea, which works beautifully here thanks to its hearty texture and ability to soak up all those delicious flavours.

My favourite way to serve it is piled into a sandwich with a handful of rocket (arugula). The peppery leaves work so well with the creamy, gently spiced filling and add a lovely freshness.

It’s also become one of my family’s favourite no-cook evening meals, especially on those hot summer days when you don’t want to turn on the oven. We pile it into soft flatbreads with a layer of Greek-style plant-based yoghurt, then add plenty of rocket, crunchy cucumber, sweet vine-ripened cherry tomatoes and fresh mint. It’s fresh, vibrant and wonderfully satisfying. If we’re feeling extra hungry, we’ll often add some diced smoked tofu too. It pairs beautifully with the gently spiced curry flavours.

Quick, easy and budget-friendly, this Coronation Chickpea Smash is another delicious addition to my 3 Healthy Meals for £3 a Day series, where I share simple, nourishing plant-based recipes for everyday life.

The recipe makes 2 generous servings and costs approximately 64p per serving (or 91p per serving including bread and rocket).

Cost Breakdown

Coronation Chickpea Smash

400g / 14 oz can chickpeas (Tesco, 41p)
2 TBSP vegan mayonnaise (Hellman’s Plant-Based, 26p)
2 TBSP vegan Greek-style yoghurt (Alpro Greek Style Plain, 19p)
4 tsp mild curry powder (Tesco, 14p)
2 TBSP mango chutney (Tesco, 16p)
2 tsp apple cider vinegar (Tesco, 4p)
3 TBSP sultanas (Tesco, 12p)

Served with:
4 slices of thick bread (Tesco Seeded, 33p)
Handful of rocket (Tesco, 17p)

Total: £1.82

Cost per serving: 91p

Prices are correct as of July 2026, and are based on Tesco prices as that’s where I currently do my main grocery shop.

The Good Stuff

Chickpeas – little legumes with lots to offer!

Chickpeas are one of my favourite ingredients for affordable, nourishing plant-based cooking. These humble little legumes are packed with dietary fibre and provide a good source of plant-based protein, helping to make this Coronation Chickpea Smash a satisfying and nourishing meal.

They’re also rich in a variety of vitamins and minerals, including iron, magnesium, potassium and folate, along with other beneficial plant compounds. Their creamy texture and ability to absorb flavours make them incredibly versatile – from curries and soups to salads, spreads and sandwich fillings like this one!

Top Tips & FAQs

Where to buy vegan mayonnaise?
There are now lots of vegan mayonnaise options available in UK supermarkets. My personal favourite is Hellmann’s Plant-Based Mayo. You can also make your own vegan mayonnaise – it’s surprisingly quick, easy and cheap to make! I have a recipe for Quick & Easy Vegan Mayonnaise on the blog.

What yoghurt works best in this recipe?
A thick, creamy Greek-style yoghurt works best here. I usually use Alpro Greek Style High Protein Plain. You can also use a regular plain or coconut plant-based yoghurt, though the filling will have a slightly looser consistency.

If you prefer, you can simply replace the yoghurt with extra vegan mayonnaise for a richer Coronation Chickpea Smash.

What curry powder works best?
I recommend using a mild curry powder for this recipe, but different brands can vary quite a lot in flavour and strength. I usually use 3 – 4 teaspoons depending on the brand and how strong I’d like the curry flavour to be. If you’re unsure, start with 3 teaspoons and add more to taste.

Can I make this recipe without mango chutney?
Mango chutney is what gives this recipe its signature sweet, fruity flavour, so I’d recommend including it if possible. If you don’t have any to hand, you could substitute with a little apricot jam or another fruity chutney.

Can I make it more protein-rich?
For a protein boost, I recommend folding through some diced smoked tofu before serving. It pairs beautifully with the gently spiced curry flavours and makes it a wonderfully satisfying filling for wraps or flatbreads.

Is this recipe gluten-free?
Yes! Coronation Chickpea Smash is naturally gluten-free. Simply serve it with your favourite gluten-free bread, wrap or flatbread.

Recipe Card

Coronation Chickpea Smash

A creamy curried chickpea smash that’s perfect for sandwiches, wraps, easy lunches and no-cook evening meals. This quick and easy vegan filling is ready in just 10 minutes using simple, budget-friendly ingredients.

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Hands-on Time 10

Total Time 10

Course Light Dinner, Lunch

Cuisine British, Plant-Based

Servings 2

Ingredients

▢ 3 TBSP sultanas
▢ 1 x 400g / 14 oz can chickpeas rinsed and drained
▢ 2 TBSP vegan mayonnaise
▢ 2 TBSP Greek-style plant-based yoghurt (or substitute with extra vegan mayonnaise)
▢ 3-4 tsp mild curry powder adjust to taste
▢ 2 TBSP mango chutney
▢ 2 tsp apple cider vinegar
▢ Salt and freshly ground black pepper to taste

Instructions

First, plump up the sultanas by placing them in a small bowl and cover with boiling water. Leave to soak while you prepare the remaining ingredients.
In a mixing bowl, combine the vegan mayonnaise, yoghurt, curry powder, mango chutney and apple cider vinegar. Stir until smooth and well combined.
Tip the chickpeas into the bowl and roughly mash with a potato masher, leaving plenty of texture.
Drain the sultanas and fold them through the mixture.
Season to taste with salt and freshly ground black pepper. Serve immediately or chill until ready to use.

Notes

My favourite ways to serve it:

Sandwich: Spread with a thin layer of buttery plant-based spread, and serve with a small handful of rocket (arugula). (Great for lunchboxes!)
Flatbread: Spread with a thin layer of Greek-style plant-based yoghurt, then add rocket, cucumber, sweet vine-ripened cherry tomatoes, chopped fresh mint and the Coronation Chickpea Smash. Fold and enjoy as a delicious, no-cook meal!
For an extra protein boost: Fold some diced smoked tofu into the filling. It pairs beautifully with the gently spiced curry flavours.

Kitchen Tip: I find the easiest way to rinse and drain chickpeas is to tip them into a fine mesh sieve and rinse under cold running water, gently shaking or stirring them with your hand until the water runs clear. Then give the sieve a good shake to remove as much excess water as possible before adding them to the recipe. If you regularly cook with beans and lentils, a fine mesh sieve is a really useful kitchen tool to have.

Storage: Store in an airtight container in the fridge for up to 3 days.

Keyword Budget-Friendly Meals, Chickpea Recipes, Chickpea Smash, Easy Vegan Meals, No Cook Vegan Meal, Plant-Based Lunch, Vegan Lunchbox Ideas, Vegan Sandwich Filling

Tried this recipe?Let us know how it was!

Nutritional Breakdown

N.B. These 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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Looking for More Chickpea Inspiration?

If you enjoyed this Coronation Chickpea Smash, here are a few more of my favourite chickpea recipes you might like to try next:

I hope you enjoy this Coronation Chickpea Smash as much as we do! Whether you pile it into a sandwich for lunch or wrap it up with crunchy salad for a quick evening meal, I hope it becomes one of those dependable recipes you find yourself coming back to again and again.

If you give this recipe a try, please leave a comment below and let me know how you served it. I always enjoy hearing your ideas ❤️

And if you share your creations on social media, I’d love to see them! Don’t forget to tag me using @goodstuffsharon or #bitofthegoodstuff on Instagram. You can also connect with me on Facebook and Pinterest.

With love,

Sharon xx

High Protein Vegan Mediterranean Sandwich

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

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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

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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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,

Tofu ‘Egg’ Mayonnaise Sandwich: A High-Protein Vegan Take on a Classic

Published on November 30, 2024April 27, 2026 by Sharon7 Comments

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This vegan twist on one of our nation’s favourite sandwiches is quick, easy to make and packed with protein (24g per sandwich). Perfect for packed lunches, it’s delicious, nutrient-rich, and costs just £1 per serving—much cheaper than any high-street sandwich!

Tofu is the perfect plant-based substitute for eggs in this sandwich, offering a creamy texture that’s both cruelty-free and nutritious! Packed with protein, vitamins, minerals, and antioxidants, tofu contains no cholesterol and has significantly less saturated fat than eggs.

For those who love that classic ‘eggy’ flavour, a pinch of kala namak (also known as black salt) adds the perfect sulphuric aroma, recreating the classic taste of egg mayonnaise.

This recipe is part of my 3 Healthy Meals for £3 a Day series—an affordable way to eat well every day!

Ingredient Cost Breakdown

200 g / 7 oz firm tofu (Cauldron) – £1.38
1½ TBSP vegan mayonnaise (Hellmans) – 19p
½ tsp Dijon mustard (Tesco) – 1p
¼ tsp ground turmeric (Rajah Haldi) – 1p
¼ tsp Kala Namak salt (Natco) – 4p
1 TBSP dairy-free spread (Vitalite) – 6p
4 thick slices of multigrain seeded bread (Tesco Finest) – 31p

Total cost: £2.00

Cost per serving: £1.00

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.

✨ 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 sulphurous 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 this sandwich filling. 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 sandwich offers a substantial calcium boost of 490 mg (70% of the UK’s daily recommended intake!)

You can also use extra firm tofu (such as Tofoo) but it will give a slightly chewier texture.

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 egg mayonnaise, 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.

Where can I find vegan mayonnaise?

Vegan mayonnaise is now available in most UK supermarkets—look in the condiment aisle. Hellmann’s 100% Plant-Based Mayo is a favourite. You can also make home-made mayo using some basic pantry ingredients with my Quick & Easy Vegan Mayonnaise recipe. It’s super cheap too!

Boosting iron absorption

Adding a vitamin-C veggie such as red bell pepper to your sandwich 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 vegan ‘egg’ mayonnaise with a gluten-free bread. This can typically be found on the ‘Free From’ aisles in UK supermarkets.

Recipe Card

Nutrition breakdown

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If you make this Vegan ‘Egg Mayonnaise’ 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,

Sharon xx

READER REMAKE 💚

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N.B. This post was originally published in June 2019 and updated in November 2024.

Curried Tempeh Vegan Sandwich Slices

Published on September 7, 2021April 27, 2026 by SharonLeave a comment

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The curried tempeh I’m sharing today makes one tasty, high protein sandwich filling! For my work lunch box, I love to serve it in a seeded bap with some juicy tomato slices, diced red pepper, fresh green leaves and a dollop of vegan mayo or mango chutney. Just like tofu, I find that adding a couple of slices of tempeh to my lunchtime sandwich really helps to power me through the afternoon and keeps me feeling full for hours.

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Smoky Tempeh, Lettuce and Tomato Sandwich

Published on July 16, 2020April 27, 2026 by Sharon4 Comments

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Today I’m sharing a recipe for smoky tempeh slices that are just perfect as a sandwich filling. They are super easy to make and packed full of flavour. Add some lettuce, slices of juicy tomato and a dollop of mayonnaise and you have a delicious vegan alternative to the classic BLT sandwich – the ‘TLT’ (Tempeh, Lettuce, Tomato) sandwich!

Tempeh originally hails from Indonesia and is made from whole soy beans which are fermented with a live culture and pressed into a block. This gives it a distinct texture and flavour (very different to tofu, which is made from soy bean curd). Tempeh is nutrient dense and contains an array of minerals, B vitamins and prebiotics (types of fibre that promote the growth of beneficial gut bacteria). It also happens to be a rich source of protein (100 grams of tempeh contains just over 20 grams of protein).

Here in the UK, tempeh is starting to become more widely available. I’ve been buying the Tofoo brand, which is available in my local Waitrose, Sainsbury’s and Tesco and the Plant Power Original Tempeh (from Sainsbury’s). Both can be found in the the vegetarian/vegan chilled aisle.

I must admit that until recently, I haven’t been a big fan of tempeh. I found its texture quite hard and the flavour bitter (even after steaming it). However, the recipe I’m sharing today has been a complete game changer for me. I’ve learnt that by slicing the tempeh very thinly and soaking it for a few minutes in a tasty marinade, completely transforms both its texture and flavour.

The recipe is lightly adapted from The Happy Pear’s Vegan ‘Bacon’ so a huge thank you to Steve and Dave for the inspiration, and for showing me a way to prepare tempeh that’s not only delicious but super easy too!

At the moment I can’t get enough of this smoky tempeh. It’s hard to resist eating it straight from the pan! It’s been a big hit with the rest of the family too. I hope you enjoy it as much as we do!