I’ve tested this recipe umpteen times you so don’t have to – follow the simple steps and you’ll get perfect results each time you make it (and I guarantee you’ll be making it again and again!).

This spaghetti arrabiata is a favourite of mine. I first tried it during hard times with little money – it’s really filling and delicious. It’s based around aubergine/eggplant/brinjal which is so filling because of all the fiber.

Simple ingredients

I love my food speedy, so I always try and figure out ways to cut down the cooking time but keep the taste. I use a shop-bought tomato juice/sauce as it saves a lot of time rather than making my own.

This spaghetti arrabbiata is actually vegan, though you could also add cheese (like parmesan or cheddar) if you’re not vegan.

I also added a handful of chopped almonds to the topping for extra flavour and a nice crunch in the consistency.

The yeast flakes give a cheesy taste and add extra protein, but as I mentioned, you could also add cheese instead.

Here are some other great money-saving recipes.

How to make spaghetti arrabiata – my best tips

Preparing this dish is pretty simple, but I have a few tips to ensure that it comes out as delicious as possible.

For example, I can’t stress enough how important it is not to skip the last cooking stage. That last 5 minutes of simmering really releases the flavour!

I also wouldn’t recommend skipping the sugar, unless absolutely necessary – a hint of sweetness lessens the acidity of the tomato and gives a fuller flavour to the dish.

Furthermore, to control the level of spice, you have a couple of options:

Least spicy: throw a chilli pepper in the sauce while cooking and remove at the end.

Middle spicy: deseed the chilli pepper and chop the rest into pieces. Add it to the sauce.

Most spicy: Chop the chilli pepper, seeds and all, and add it to the sauce.

My favourite is the most spicy version, but the kids won’t eat it so I usually go for the first!

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4.78 from 9 votes

Spaghetti with Arrabbiata Sauce

This cheap and easy spaghetti arrabbiata is a game-changer – loads of taste, make it as spicy as you like–and save money at the same time!

Course Dinner, Main Course

Cuisine Italian, Vegan, Vegetarian

Diet Egg Free, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 2 servings

Calories 522kcal

Ingredients

• 1 small aubergine
• 5 oz wholegrain pasta
• 2 medium tomato
• Salt to taste
• 1 tsp paprika powder
• 1 medium onion
• 2 clove garlic
• 2 tbsp nutritional yeast
• ¼ tsp sugar
• 1 tbsp olive oil
• 2 tsp tomato paste
• 2 cups tomato juice (the drink)
• 1 red chili pepper
• 1 tbsp almonds (roasted/smoked)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cook the pasta as per packet instructions.
  5 oz wholegrain pasta
• Wash and cut the aubergine and tomatoes into small pieces.
  1 small aubergine, 2 medium tomato
• Heat up a pan with olive oil on a medium heat. Add the aubergine, and mix in the salt and paprika.
  Salt to taste, 1 tbsp olive oil, 1 tsp paprika powder
• Dice the onion and garlic.
  1 medium onion, 2 clove garlic
• After a couple of minutes, add the onions and fry until soft. When they are, add the garlic and fry for another 30 seconds or so.
  
• Add the tomato paste, tomato juice, the tomato pieces, nutritional yeast and the sugar.
  2 tbsp nutritional yeast, ¼ tsp sugar, 2 cups tomato juice, 2 tsp tomato paste
• Chop the chili pepper and throw that in there too.
  1 red chili pepper
• Let it cook (bubbling) for another five minutes (don't skip this!)
  
• Crush the almonds.
  1 tbsp almonds
• Serve the pasta with the sauce, adding salt and pepper to taste. Garnish with the crushed almonds.

Notes

• Kat’s pro tip: Don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
• Make-ahead? Yes, you can make ahead of time, but I’d reheat and have it warm.
• Freezable? Yes, it’s freezer friendly.

 

Here are some more satisfying recipes that you may enjoy:

Simple and delicious Red Pesto Pasta

The nutritious powerhouse Creamy Broccoli Pasta

Incredibly Quick and Creamy Avocado Pasta

Surprisingly easy The Veggie King Microwave Baked Potato

Best dinner ever Easy Stuffed Bell Peppers in Mediterranean Tomato Sauce

Nutrition

Nutrition Facts

Spaghetti with Arrabbiata Sauce

Amount per Serving

Calories

522

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

7

g

Sodium

 

379

mg

16

%

Potassium

 

1808

mg

52

%

Carbohydrates

 

87

g

29

%

Fiber

 

19

g

79

%

Sugar

 

27

g

30

%

Protein

 

20

g

40

%

Vitamin A

 

2970

IU

59

%

Vitamin C

 

105

mg

127

%

Calcium

 

97

mg

10

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Spaghetti with Arrabbiata Sauce (works every time!) appeared first on Hurry The Food Up.

This is essentially a vegan noodle soup inspired by the Vietnamese dish pho (pronounced fuh like ‘duh’). The word pho technically just means noodles but it is used to refer to a dish usually made of broth, rice noodles and thinly sliced meat.

Obviously, we’ve lost the meat, so this is a tofu pho recipe!

Don’t forget, if you need more homemade recipes that work every time and that ARE NOT AI generated (like so much rubbush coming out these days) then you can get them all in one vegetarian app right here.

How to make vegan pho

This easy pho recipe comes together in just 15 minutes. That is a super-speedy recipe!

All you have to do is:

1. Fry up the onion, garlic and ginger.
2. Add vegetable broth, peppers, soy sauce and noodles and let it all simmer.
3. Fry the tofu separately, until it’s all crispy-crunchy, then add it at the end so it doesn’t get soggy.

One tip for super crispy tofu is to toss it in cornflour before you fry it!

This make a really authentic Vietnamese Pho.

Alternatives

The toppings are what really make an easy vegetarian pho recipe really exciting – try peanuts, spring onions, jalapeño and basil… maybe a dash of lime or sriracha too? Mouthwatering, and you can put your favourite twists on it.

My personal faves are peanuts, spring onion, and cilantro. Give that a try if you’re unsure!

You can also add leftover vegetables – think mushrooms, bok choy, carrot – they all work really well!

The final result is a hot steaming bowl of broth, brimming with bright flavours. Dinner of kings!

Making it right PHO you!

Given that this is a vegan rice noodle soup, it’s almost gluten-free. The reason we say almost, is because soy sauce is a sneaky one and often has wheat in it!

However the rice noodles are gluten free and you can find soy sauce made with rice instead of wheat, or you can use tamari as a substitute.

Vegan and Vegetarian Pho variations

If you aren’t vegan, you can add a boiled egg to your pho for extra protein (and taste, it’s delicious!). That can also replace the tofu If you don’t like it, and most vegan meat substitutes also work.

If you’re looking for a vegan Asian noodle soup that you can bring to work with you, or meal prep and eat later, try our noodle soup in a jar. It’s similar to this authentic vegan pho recipe but just… in a jar!

And that’s a vegan pho recipe pho you (for more recipes like this check out our vegan low fat recipes)! (Pardon the pun)

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5 from 4 votes

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Course Dinner, Lunch, Soups

Cuisine Vegan

Diet Gluten Free, Egg Free, Dairy Free, Low Salt, Vegan, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type abril, meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 520kcal

Author Hurry The Food Up

Ingredients

For the soup

• 1 tsp olive oil
• 1 medium onion
• 1 tbsp ginger, fresh
• 1 clove garlic
• 5 cups vegetable broth
• 1.5 tbsp soy sauce
• Black pepper to taste
• ½ bell pepper, red
• 4.5 oz rice noodles
• 1 lemon

For the tofu

• 1 tsp olive oil
• 8 oz firm tofu

Toppings

• 1 cup bean sprouts
• 3 spring onions
• 1 handful cilantro/coriander, fresh
• 1 handful basil, fresh
• 2 tbsp peanuts
• 1 jalapeño

US CustomaryMetric

Get Recipe Ingredients

Instructions 

For the tofu

• Heat up the olive oil in a pan to medium heat. Dice the tofu and add to the pan with a pinch of salt. Fry for about 15 minutes until crispy.
  1 tsp olive oil, 8 oz firm tofu

For the soup

• Heat up the olive oil in a pot to low heat.
  1 tsp olive oil
• Dice the onion. Finely dice ginger and garlic. Then add into the pot and let it simmer for a couple of minutes.
  1 medium onion, 1 tbsp ginger, fresh, 1 clove garlic
• Add the vegetable broth and bring to a boil.
  5 cups vegetable broth
• Add soy sauce and pepper. Dice the bell pepper and off it goes into the soup.
  1.5 tbsp soy sauce, Black pepper to taste, ½ bell pepper, red
• Add the rice noodles.
  4.5 oz rice noodles
  
• Let the soup cook for another 5 minutes.
• That’s it! The cooking’s done!

Toppings

• Chop cilantro, basil, peanuts, jalapeño and spring onions.

  Pour the soup into a big serving bowl. Serve with cilantro, basil, peanuts, lemon juice, bean sprouts, spring onions and tofu bits.
  1 lemon, 1 cup bean sprouts, 3 spring onions, 1 handful cilantro/coriander, fresh, 1 handful basil, fresh, 2 tbsp peanuts, 1 jalapeño
  

Notes

Pro tip: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days.

Some final ideas! Pho is so versatile – you can really personalise it.

You can add, for example:

• mushrooms (cook them together with the onion)
• red or yellow bell pepper, sliced in tiny bits (cook together with the onion)
• shallots instead of onions (if you’re feeling fancy)
• a bit of cinnamon, smoky paprika powder, and/or anis (add together with the garlic)
• a carrot (sliced julienne, cook together with the broth)
• peanuts (as a topping)
• fried onions (as a topping)
• turmeric (extra flavour)
• lemongrass (extra flavour)
• fried tofu crumbles (extra consistency and protein)

 

Have fun experimenting and finding your favourites! 🙂

Looking for more tasty noodle dishes?

• Hot & Healthy Dragon Noodles
• Protein Packed Noodle Salad in a Jar
• Easy Peasy Vegan Lo Mein
• Creamy Dreamy Peanut Stir Fry

Nutrition

Nutrition Facts

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

Amount per Serving

Calories

520

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

7

g

Sodium

 

3239

mg

141

%

Potassium

 

462

mg

13

%

Carbohydrates

 

80

g

27

%

Fiber

 

7

g

29

%

Sugar

 

12

g

13

%

Protein

 

20

g

40

%

Vitamin A

 

2645

IU

53

%

Vitamin C

 

66

mg

80

%

Calcium

 

217

mg

22

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy Vegan Pho (Vietnamese noodle soup, 15 mins) appeared first on Hurry The Food Up.

The UK version of beans are quite different from their counterpart in the US, which tend to be sweeter and have a BBQ kick.

These are savoury, tasty and pack a nice nutritional bang. They also happen to taste awesome, and we sometimes eat them as beans on toast.

This recipe came about as I used to bring over baked beans on the plane every time I went back to Britain.

One time I had them in a backpack and they forced me to throw away a 4-pack at security. What a waste!

I swore it would never happen so I went about perfecting this recipe!

I’ve kept our recipe nice and simple, too, so it’s easy to put together on a busy morning, whether it’s a weekday or weekend. It also tastes freakishly close to the original, meaning it’s always guaranteed to work.

As always, we use NO AI in our recipes, and our recipes are tested time and time again to make sure they really work well.

Here’s the how-to guide and ingredients. The beans are actually vegan, and it’s very easy to make them into a full meal like we do in England and Ireland. They also go really nicely with an Ulster Fry.

If you need an App with with a load of healthy, veggie meals built in, you can download the App here.

British Baked Beans – better than the high sugar version

Using simple white beans, like navy beans, means that you can create a dish that’s exceptionally high in both protein and fiber, as well as folate and magnesium.

What I’ve found recently that is by eating lots of fiber high content like beans (and chickpeas too) is that they’ll keep me feeling full for ages.

This is turn stops me craving snacks and sweet foods – by default it helps me keep the weight down.

There’s a reason they’re a part of The Vegetarian Protein Fix.

I don’t win anything by convincing you to eat more beans – but they just seem to be so damn good for you it would be silly to look the other way.

The final statistic that convinced me of the wonders of beans was the one mentioned here by WHFoods – that research shows diets high in legumes can reduce the risk of heart attacks by up to 82%!

That’s ridiculous. It’s harder to think of a reason not to eat them 😉

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4.77 from 13 votes

British Baked Beans (Heinz Copycat)

Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!

Course Breakfast, Lunch

Cuisine Vegan, Vegetarian

Diet Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 355kcal

Author Hurry The Food Up

Ingredients

• 1 tsp olive oil
• 1 clove garlic
• ½ onion
• 1.5 cups white beans, cooked (~1 can, 15oz/425g)
• 1 tsp thyme, dried
• 1 tsp sage
• ¾ cup tomato passata
• 1 tbsp nutritional yeast
• 1-2 tsp Worcestershire Sauce (vegetarian) (or 2 tsp white wine vinegar and 1 tsp maple syrup for every 2 tsp Worcester sauce)
• ½ tsp Tabasco sauce (skip if you like)
• Salt and pepper to taste

Bread and Tomatoes

• 1 tsp olive oil
• 2 slice wholegrain bread
• 8 cherry tomatoes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Dice the onion and garlic, then fry both in olive oil.
  1 tsp olive oil, ½ onion, 1 clove garlic
• As soon as the onion starts to turn translucent add the white beans.
  1.5 cups white beans, cooked
• Now add the tomato passata, herbs, Worcester sauce, nutritional yeast and tabasco sauce.
  1 tsp thyme, dried, 1 tsp sage, ¾ cup tomato passata, 1 tbsp nutritional yeast, 1-2 tsp Worcestershire Sauce (vegetarian), ½ tsp Tabasco sauce
• Let it simmer for about 10 minutes and give it a taste test.
• Finish off with salt and pepper, if needed.
  Salt and pepper to taste
• BAM! Done. You just decoded Heinz’ Baked Beans recipe 😉

Tomatoes and Bread

• In a pan on medium heat the olive oil and chuck in the tomatoes. Toast the bread as you normally would. Season with a little salt.
  1 tsp olive oil, 2 slice wholegrain bread, 8 cherry tomatoes
• Done!
  

Notes

• Make-ahead? Yes, prep the night before.
• Freezable? Yes! Baked Beans can be frozen.

 

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our Farmer’s Breakfast (awesome potato hash) and our quick and easy Great British Eggy Bread.

INSPIRED BY: Amuse Your Bouche 

Nutrition

Nutrition Facts

British Baked Beans (Heinz Copycat)

Amount per Serving

Calories

355

% Daily Value*

Fat

 

6

g

9

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

3

g

Sodium

 

519

mg

23

%

Potassium

 

1322

mg

38

%

Carbohydrates

 

59

g

20

%

Fiber

 

14

g

58

%

Sugar

 

9

g

10

%

Protein

 

20

g

40

%

Vitamin A

 

835

IU

17

%

Vitamin C

 

31

mg

38

%

Calcium

 

145

mg

15

%

Iron

 

7

mg

39

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy British Baked Beans (High protein, vegan) appeared first on Hurry The Food Up.

If you’d like to listen to more about this recipe, you can do so in the link below.

If you’re anything like me, breakfast might be a meal that sometimes you just can’t be bothered with. Maybe you’re running late for work, maybe you’ve had a late night or maybe you just don’t have an appetite in the morning!

Chia seeds are ram-packed with energy and nutrients, so a relatively small portion could fuel you all morning, meaning you don’t have to worry about a heavy breakfast knocking you out before you’ve even begun the day.

What’s more, they are easy to prepare the night before, taking only a few minutes and some simple ingredients. Leave it overnight and in the morning, all you have to do is eat!

Why I love this recipe so much

In terms of health, chia seed benefits are crazy. They’re part of that mystical, elite category of ‘superfoods’, a favourite term of this day and age, which basically just means that they are super-duper-off-the-scale HEALTHY.

2 tablespoons of chia seeds provide:

From looking at that table we can see that chia contains plenty of fiber, and fibre is an important part of a healthy diet.

We can also see that a chia pudding provides modest levels of protein. This is great because protein has numerous functions in the body, including repairing damaged tissues, muscle growth and helping with our immune system.

You can also see in this podcast why protein needs change as we age.

And the best thing – the little bit of fat that chia contains is over half omega-3! Omega-3 is an essential fat usually found in oily fish.

In fact, gram for gram, chia seeds contain more omega 3 than fatty acids than salmon! That’s quite incredible, but it’s worth mentioning that this is mostly in the form of alpha-linoleic acid (ALA).

Unfortunately, humans can’t process ALA in the same way as omega-3 from salmon, meaning it still isn’t as good a source of omega-3 as we might like!

These tiny black chia seeds are also rich in vital minerals like calcium, iron, magnesium and potassium.

You might want to check out our chia and lemon energy drink, also known as Iskiate. It’s basically flavoured chia water, so if you want pure unadulterated chia energy and health benefits, this is a great way to get them!

Chia’s your chum: benefits of chia seeds for weight loss

We know a lot of our readers are interested in weight loss, so it’s worth mentioning that chia breakfast puddings are a good option if that is what you’re trying to achieve (here are some more weight loss brekkies for those interested!

Of course, no food directly causes weight loss so there are no studies saying that if you eat chia seeds for weight loss the pounds will just fall off!

Weight loss always requires a balanced, healthy meal plan, a small calorie deficit and a sustainable amount of exercise.

However, foods that are healthy, filling and energising and that give your body lots of good stuff in a moderate amount of calories, are the best things to incorporate into a holistic weight loss plan.

A chia breakfast pudding is perfect in that sense!

Fibre and protein are beneficial to weight loss as they are the elements of food that help to make you feel full and energised. Therefore, a breakfast like chia pudding, which has fibre and protein will help to fuel you through the morning.

This means that you are less likely to snack throughout the day, which in turn means you can remain in your calorie deficit and lose weight!

If you want to learn more about weight loss as a vegetarian, we have a vegetarian for weight loss e-book which pretty much covers it all!

We also run a programme called The Vegetarian Protein Fix, to help vegetarians get the best out of their food!

Fix breakfast in your sleep: how to make chia pudding

It’s pretty simple: mix the ingredients together the night before and leave them in the fridge! Overnight, the chia seeds will fatten and absorb the milk, so by morning you’ll have a jelly like mix, ready to be served with any toppings that take your fancy!

There are so many chia pudding ideas out there, it’s hard to know where to start. We went for a simple, straight-forward chia breakfast pudding, which uses just five ingredients.

For the best results, this recipe wants a sweet, soft banana, but if your banana is still a bit underripe, then use a little more maple syrup to give it more sweetness.

One of our favourite tricks is to buy a load of bananas, keep them ‘til they’re turning soft and brown, peel them, stick them in a container and whack them in the freezer.

That way you’ll have a permanent supply of ready to use, sweet bananas.

Other ideas include serving your chia pudding with yogurt, or making coconut chia pudding by using coconut milk or adding desiccated coconut to the mixture. You could also make a chocolate chia pudding, by adding cocoa powder.

We made our chia pudding vegan but you can also make chia pudding with milk from cows.

Really this chia seed breakfast pudding recipe is just an introduction to the many possibilities that chia holds for delicious and healthy breakfasts (for more awesome breakfasts, check out these 400 calorie breakfasts)! Now it’s over to you to get creative!

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4.85 from 13 votes

Chia Breakfast Pudding

Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!

Course Breakfast, Desserts

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 7 minutes minutes

Total Time 7 minutes minutes

Servings 2 people

Calories 386kcal

Author HurryTheFoodUp

Ingredients

• 6 tbsp chia seeds
• 1 ripe banana
• 2 cup soy milk (or milk of choice)
• 2 tbsp cacao powder
• 2 tbsp hazelnuts (ground)
• 1 tsp maple syrup (in case the banana is not very sweet)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Grab a fork and mash the banana in a bowl. Then divide the mash into two glasses.
  1 ripe banana
  
• Now, in a bowl mix the chia seeds and cacao powder with the milk. To avoid cacao lumps use a mixer (we use this immersion blender, and it rocks!) or something similar.
  6 tbsp chia seeds, 2 cup soy milk, 2 tbsp cacao powder, 1 tsp maple syrup
  
• Pour the mix on top of the banana mash.
• And lastly garnish with grated hazelnuts. You can use a food processor to grate them. Or just garnish with whole hazelnuts.
  2 tbsp hazelnuts
• Pop the pudding into the fridge for roughly 8 hours. Enjoy!
  

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our overnight oats in a jar manual with loads of recipe ideas.

Make-ahead? Yes, ideally it should be made the night before.

Nutrition

Nutrition Facts

Chia Breakfast Pudding

Amount per Serving

Calories

386

% Daily Value*

Fat

 

21

g

32

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

12

g

Monounsaturated Fat

 

5

g

Sodium

 

98

mg

4

%

Potassium

 

807

mg

23

%

Carbohydrates

 

40

g

13

%

Fiber

 

18

g

75

%

Sugar

 

11

g

12

%

Protein

 

17

g

34

%

Vitamin A

 

560

IU

11

%

Vitamin C

 

6

mg

7

%

Calcium

 

569

mg

57

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Creamy Chocolate Chia Protein Pudding (17g per serving!) appeared first on Hurry The Food Up.

You can hear more about this recipe in the audio player below.

It combines the comfort of hearty potatoes and leeks with an added portion of protein boosting white beans for the perfect winter meal, with no added cream (though you can add a little sour cream if you like). It’s nearly magical!

While leeks are available year round in most places, they are in season from late winter to early spring, making them a great choice of vegetable at this time of year. 

Some soups can take hours of chopping and simmering, but our leek and white bean soup proves that delicious and warming soups can be ready in half an hour! 

To speed things up you’ll need a blender to achieve the thick and creamy texture that makes this healthy leek and potato soup so tasty. 

Why it’s perfect for health and weight loss

Leek are one of the secret superstars of the vegetable world! They’re high in compounds thought to lower cholesterol and protect against cancers and heart disease.

This is because they’re part of the allium family, which also includes onions and garlic, and so share many of their anti-inflammatory properties.

Leeks are also high in fibre and water content which makes them a very filling vegetable, meaning this leek soup recipe works well with our vegetarian weight loss meal plan.

Health bean-ifits of white beans

While leeks and potatoes are the main ingredients for many traditional leek and potato soup recipes, we’ve added 6oz of white beans to ours for added protein and fibre.

Adding white beans gives this soup a rich and creamy texture without any actual cream, making this no cream leek and potato soup is a much healthier option.

Adding two tablespoons of sour cream to serve is entirely optional, as is which kind of cheese you use. We’ve suggested feta but cheddar or goat’s cheese are also delicious toppings, depending on your preference!

The beans and feta add a load of protein, which is proven to help as you age. There’s also a vegetarian podcast about it here.

Which white beans you choose are up to you: cannellini, butter, navy or great northern beans. Each white bean has a slightly different flavour profile and texture, but all work well in this healthy leek and potato soup.

If this vegetarian bean soup recipe leaves you wanting more, try this bean and pasta casserole or this high protein white bean salad.

If you’re looking for more potato-based meals, try our oven baked smashed potatoes with feta dipping sauce!

You can also add croutons to the soup. Me and the kids love some bread fried in a pan (with a tiny bit of oil or butter) and a couple of crushed garlic cloves.

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Leek and Potato Soup

Tired of soups that leave you feeling hungry? Try our fibre and protein packed leek and potato soup with white beans now!

Course Dinner, Lunch, Main Course, Soups

Cuisine British

Diet Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2

Calories 398kcal

Author Abril Macías

Ingredients

• 10 oz leek (one big leek or two small ones)
• 1 ½ tbsp olive oil (divided)
• 2 clove garlic
• 6 oz white beans, canned (or cooked white beans)
• 2 ½ cups vegetable broth
• ½ tsp thyme, dried
• ¼ tsp black pepper
• 2 oz potato, diced (¼ cup diced potato)
• ½ tsp salt
• 2 oz low fat feta cheese (crumbled)(or substitute for another cheese)
• ¼ cup parsley, fresh (packed)
• 2 tbsp low fat sour cream

Optional

• 2 tbsp croutons

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Clean the leek by chopping the base and the top of the upper green section. Make a lengthwise cut and wash the leek, notice if the upper green section has some dirt inside and make sure to wash it properly.
  10 oz leek
• Thinly slice the leek and garlic cloves.
  2 clove garlic
• In a medium sized pot over medium-low heat add the olive oil. Sweat the leeks and the garlic. Cook until the leeks appear golden brown. Take out of the pan ¼ of the cooked leeks/garlic and reserve.
  1 ½ tbsp olive oil
  
• Then add the white beans, broth, thyme and black pepper to the pot. Allow to bubble and simmer until the leeks are completely soft, about 5-6 minutes. Stir often to avoid sticking at the bottom of the pot.
  6 oz white beans, canned, 2 ½ cups vegetable broth, ½ tsp thyme, dried, ¼ tsp black pepper
• Blend with a hand blender or regular blender until you have a creamy and uniform soup.
• Transfer back to the pot and place over medium heat. Add diced potato and salt, mix into the soup.
  2 oz potato, diced, ½ tsp salt
• Allow to bubble and simmer until the diced potato is cooked through and the soup has reduced (8-10 minutes). By the end taste the soup and add extra salt per taste if necessary.
• If you want to make croutons I suggest a bread fried with a little oil or butter and crushed garlic. It fits really nicely.
• Serve the soup with reserved browned leeks/garlic, parsley leaves, low fat sour cream, croutons and feta.
  2 tbsp croutons, 2 oz low fat feta cheese, ¼ cup parsley, fresh, 2 tbsp low fat sour cream
  

Notes

Looking for more hearty soups? Try these!

Creamy Curried Lentil with Coconut Soup

Brilliant Broccoli and Cauliflower Soup

Zingy Carrot and Ginger Soup

Fresh Pea and Mint Soup

Super Vegan Tomato Soup

Nutrition

Nutrition Facts

Leek and Potato Soup

Amount per Serving

Calories

398

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

8

g

Cholesterol

 

19

mg

6

%

Sodium

 

2059

mg

90

%

Potassium

 

845

mg

24

%

Carbohydrates

 

52

g

17

%

Fiber

 

8

g

33

%

Sugar

 

10

g

11

%

Protein

 

16

g

32

%

Vitamin A

 

3671

IU

73

%

Vitamin C

 

34

mg

41

%

Calcium

 

188

mg

19

%

Iron

 

7

mg

39

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Cozy Leek, Potato and White Bean Soup (perfect for weight loss) appeared first on Hurry The Food Up.

Combine those high-protein, low-carb properties with awesome taste and the fact you can make savoury muffins from them, and you’ve got a winner.

They’re vegetarian too, of course.

We’ve recently changed our much-loved Breakfast Egg Muffins (sometimes called egg cups) page – and we now have three brand new versions – as well as the original! All four can be found further down this very page.

And if you’d like hear something weird, check out this podcast on why our protein needs change as we age.

Why this Sports Nutritionist thinks eggs are fantastic

The health benefits of eggs alone are more than enough reason to try these delicious breakfast egg muffins!

Eggs are a total nutrient bomb. Look at the nutritional profile of just 1 large egg:

You’ve got a fat wodge of protein in there and some super healthy fats like omega 3.

What’s more, that’s next to no carbs, so if you’re trying to cut down on carbohydrates for whatever reason, then our egg muffins are the food for you (they’re actually one of our favorite vegetarian low-carb breakfast ideas and by far our fave egg-based snack recipe)!

What you don’t see on that table are the plethora of other nutrients that are tucked away in every egg. We’re talking vitamins on vitamins on vitamins:

• Vitamin A
• Vitamin B
• Vitamin B12
• Vitamin D
• Folate
• Selenium
• Calcium
• Phosphorus
• Zinc

Are eggs a good food for weight loss?

We would also recommend eggs for weight loss. Partly because they are just really super healthy, as you can see above, but also because they are really super filling!

That is thanks to all the protein they contain, which, as studies show, helps you to feel full and can encourage weight loss. Consuming protein literally increases production of peptide YY, a hormone which makes you feel full.

You can also listen to our podcast episode about fad diets here, it’s full of helpful weight loss things you should know!

Furthermore, your belly takes longer to digest protein, meaning that foods high in protein keep you full for longer. If you feel full for longer, you are less likely to snack, reducing your overall energy consumption.

Check out these super high protein egg recipes for more protein-packed egg-based treats!

In this breakfast egg muffin, the added vegetables up the fibre levels and the cheese adds even more protein!

And if you’re following a keto diet, then you’re also in luck! These are keto egg muffins, low in carbs and high in good fats.

If you want to learn more helpful info like this about weight loss and vegetarian foods, why not join The Vegetarian Protein Fix? It’s full of incredible meal plans, professional help and Nutritionist support.

Tips for how to make perfect healthy egg muffins every time

These eggs muffins are really easy to make. Do these tips as well and you’ll have the best muffins every single. Promise!

• Chop your veggies and other ingredients well to avoid uneven cooking and distribution.
  
• Make sure to wipe off any spilled mixture from between slots in your muffin tin to avoid any burning (and make the cleanup easier).
  
• Try not to overfill the slots in the pan as the eggs will rise slightly during cooking and can spill over. If your muffin pan is smaller you can always make more muffins and adjust cooking time accordingly.
  
• Using silicon muffin cups is the best way to make these, I’ve found through extensive testing. Paper muffin cups also work ok, but need a spoon get the stickiest bits of mixture out properly.
  
• You can also skip muffins cups completely if you don’t have them. To stop your egg muffins from sticking to the pan, we recommend using a non-stick muffin tin greased with a little oil. If they still refuse to budge, wait for a few minutes to let them cool and firm up a little before using a fork to gently loosen them out.

Breakfast muffins 4 ways!

This original breakfast egg muffin recipe calls for chopped peppers, spring onions and cherry tomatoes. You can add extras like spinach and cheese, or even a dash of hot sauce to spice it up a bit!

Due to popular demand, we developed three more flavours as well!

Italian style, Asian style, and Smokey-Dokey style. Something for everyone! There’s also 36 egg recipes for breakfast here if you need more inspiration.

1. Italian style

Sundried tomato, fresh cherry tomatoes, basil and creamy crumbly feta give a Mediterranean vibe to these savoury breakfast muffins!

2. Asian style

Shake things up a bit with this egg muffin recipe using soy sauce, spring onions and sesame oil. Serve with sweet chilli sauce, for a delicious Asian inspired snack!

3. Smokey-dokey style

Enjoy our extra high protein egg muffin, jacked up with smoked tofu and flavoured with delicious leek and cheese.

Which one appeals most to you?

What our readers are saying

As soon as I saw these I knew they would be good, but this good? OMG I made them before work this morning they were that easy, in the oven while I got ready. To have such a delicious hot brekki waiting for me was the best! So tasty I wouldn’t change the recipe at all. Now I have leftovers for tomorrow as well. Thanks guys, fantastic! 🙂

Anna ⭐⭐⭐⭐⭐

Had these for dinner this evening, absolutely amazeballs!!

Chris ⭐⭐⭐⭐⭐

I’m on a high protein diet and these are incredible. 2/3 muffins are plenty to fill you up, they’re cheap and easy to make, and make a great alternative to the usual chicken/rise/veggies etc… Thank you!

Waitesy ⭐⭐⭐⭐⭐

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4.60 from 146 votes

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Looking for a high-protein, low-carb breakfast? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours!

Course Breakfast, Lunch, Oven recipes

Cuisine Vegetarian

Diet Gluten Free, Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet gluten-free

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 3 (1 serving is 4 muffins)

Calories 219kcal

Author HurryTheFoodUp

Equipment

• Muffin pan
• Baking brush
• Mixing bowl
• Knife
• Cutting board
• Muffin cups or baking paper (only if you don't have a nonstick muffin tin)

Ingredients

• 1 bell pepper, red
• 2 spring onions
• 6 eggs
• 1 handful spinach (or any green leaves)
• ½ cup cheddar cheese (grated; other cheese is fine too)
• Salt to taste
• 4-5 splashes hot sauce (or 1 tsp curry powder)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 200°C/ 390°F.
• Wash and dice the bell pepper and onions, and put them in a large mixing bowl.
  1 bell pepper, red, 2 spring onions
• Wash the spinach, lightly chop it and add it to the bowl as well.
  1 handful spinach
• Add the eggs and salt. Mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  6 eggs, Salt to taste
• Mix in the cheese to the batter.
  ½ cup cheddar cheese
• Add some hot sauce or curry powder.
  4-5 splashes hot sauce
• Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up 😉

  I've found using silicon muffin cups are the best, and need no oil!
• Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
• Bon Appetit!!
  

Notes

Tips: The Breakfast Egg Muffins are really nice hot or cold! A little spicy sauce is lush, too.

Make-ahead? Yes, they can be reheated easily in the oven or microwave. 

Freezable? Yes, they also freeze well if you make extra!

COOKING TIME: How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes! But note: the longer you bake them the more easily they stick to the tin!

IF YOU LIKED THIS RECIPE: Try out one of our other recipes – if you’re in an eggy mood then this Perfect Omelette is ideal for breakfast, lunch or dinner. This Quick Eggy Bread is a real time-saver too!

Nutrition

Nutrition Facts

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Amount per Serving

Calories

219

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

5

g

Cholesterol

 

347

mg

116

%

Sodium

 

482

mg

21

%

Potassium

 

303

mg

9

%

Carbohydrates

 

4

g

1

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

17

g

34

%

Vitamin A

 

2925

IU

59

%

Vitamin C

 

56

mg

68

%

Calcium

 

204

mg

20

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Breakfast Egg Muffin FAQ’s

We’ve added some frequently asked questions, but if you don’t find the answer you’re looking for here pop your question in the comments section and we’ll be happy to help!

Can you freeze egg muffins?

Yes! These muffins can be frozen and enjoyed later – making them perfect for meal prep. 

To thaw we recommend taking them out of the freezer and putting them in the fridge the night before to defrost. Then, you can reheat them in the oven at 350°F (150°C) or pop them in the microwave.

How long do egg muffins last in the freezer?

Up to 3 months as long as they are wrapped well and allowed to cool before putting them in the freezer.

How long do egg muffins last in the fridge?

These tasty veggie egg muffins should last for at least 2 days in the fridge… if you can hold off from eating them for that long 😉

Can I use cupcake liners for egg muffins?

You sure can. We opted to oil our tray to stop the egg muffins from sticking, but you can also use cupcake liners or DIY baking parchment liners to stop them sticking to your pan – it also saves on the washing up too! I’ve found silicon work the best.

How long to bake eggs in a muffin pan?

We suggest baking your breakfast muffins for 20 to 25 minutes (until the tops are firm to the touch.)

Studies used in this article

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss
Evenness of Dietary Protein
Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality

The post High Protein Egg Muffins – 4 Ways! appeared first on Hurry The Food Up.