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
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
- 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.
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:
- Chickpea Smash with Dill Pickles
- Curried Chickpea Smash
- Chickpea ‘Tuna’ Salad Sandwich
- Chickpea & Sweet Potato Coconut Curry
- Golden Pan-Fried Chickpeas
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
]]>First published 2019. Refreshed in July 2026.
If you’re looking for a creamy vegan spread that’s quick to make, naturally high in protein and wonderfully versatile, I think you’re going to love this Herby Tofu ‘Cream Cheese’. Made with simple, everyday ingredients, it takes just 10 minutes to prepare and is perfect for bagels, toast, sandwiches and crackers.
I’ve actually been making this recipe since I first went plant-based back in 2011, long before vegan cream cheeses became widely available in UK supermarkets. It’s wonderful to see that there are now some lovely shop-bought options to choose from (Violife is a favourite!), but I still find myself coming back to this home-made version time and time again.
Made with wholesome ingredients like tofu, fresh herbs and white miso, it’s naturally high in plant protein and lower in saturated fat than many shop-bought alternatives. Knowing exactly what’s in it means I can happily slather it onto bagels and toast to my heart’s content!
One of my favourite things about this recipe is how adaptable it is. You can use whatever fresh herbs you have on hand and tweak the flavour to suit your taste. My favourite combination is fresh basil or chives with a sprinkling of dried dill.
This summer, I’ve especially loved spreading this herby tofu ‘cream cheese’ onto a toasted seeded bagel or baguette, then topping it with sweet, vine-ripened cherry tomatoes, fresh basil, a drizzle of extra virgin olive oil and a pinch of salt. It’s one of those simple meals I never seem to tire of, equally perfect for a leisurely lunch or a no-cook dinner enjoyed in the garden on a warm summer evening.
It also makes a fantastic sandwich filling for lunchboxes, and is one of my favourite ways to add a little extra plant protein to a packed lunch.
Quick, easy, budget-friendly and with no fancy equipment required, this Herby Tofu ‘Cream Cheese’ fits perfectly into my 3 Healthy Meals for £3 a Day series, where I share simple, quick, affordable and delicious plant-based recipes for everyday life.
Cost Breakdown
Herby Tofu ‘Cream Cheese’
- 200g / 7 oz firm tofu (Tesco Plant Chef) – £1.26
- ½ TBSP white miso (Miso Tasty) – 13p
- 1 TBSP cider vinegar (Tesco) – 11p
- 1 TBSP olive oil (Tesco) – 10p
- 2 TBSP fresh basil (Tesco) – 9p
Served with:
- 2 bagels (New York Bakery) – 84p
Total cost: £2.53
Cost per serving: £1.26
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
Tofu forms the creamy base of this spread and is naturally rich in plant protein, healthy unsaturated fats, and minerals such as iron, calcium, and magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and may also support hormonal balance.
Fresh herbs don’t just make this cream cheese taste vibrant and fresh – they’re also packed with protective plant compounds called polyphenols, which help support our overall health. Whether you choose basil, chives or dill, each herb brings its own unique flavour and nutritional benefits.
Top Tips & FAQs
What type of tofu is best for this recipe?
Firm tofu gives the creamiest texture and is my first choice for this recipe. Here in the UK, Cauldron Authentic Tofu is one of the most widely available brands, and most supermarkets also sell their own-brand firm tofu.
Extra-firm tofu (such as Tofoo) also works well, though it creates a slightly firmer texture that can be a bit grainier. I recommend adding a touch more oil and blending for a little longer to create a silky smooth spread.
Silken tofu isn’t suitable for this recipe as it contains too much water.
Do I need to press the tofu?
No. Simply drain the tofu, give it a gentle squeeze to remove any excess water, then pat it dry with a clean tea towel or kitchen paper before blending.
What is white miso and where can I buy it?
White miso (also known as shiro miso) is a traditional Japanese fermented seasoning made from soybeans and rice. It has a milder, slightly sweeter flavour compared to other misos, making it perfect for this recipe. It adds a wonderful savoury depth (known as umami) that really brings this ‘cream cheese’ to life, while allowing the fresh herbs to shine. A little goes a long way, so just half a tablespoon is enough to transform this spread.
Here in the UK, you can find white miso in many larger supermarkets (in the Japanese section of the world food aisle), health food shops and Asian supermarkets. I often use Miso Tasty Organic White Miso, which I buy from Tesco or Waitrose.
Can I use lemon juice instead of apple cider vinegar?
Yes, you can. Lemon juice gives a slightly brighter citrus flavour, whereas I prefer the cleaner tang of apple cider vinegar. After lots of recipe testing, the vinegar version is the one I keep coming back to.
Can I make this recipe without a food processor?
Yes, absolutely! I often make it using a stick blender and bowl. It works brilliantly and is much quicker to wash up!
Is this recipe gluten-free?
Yes, it can be! Just check your white miso is gluten-free (most are, but it’s always worth checking the label) and serve with your favourite gluten-free bread, bagels or crackers.
Recipe Card
Herby Tofu ‘Cream Cheese’
Ingredients
- 200 g / 7 oz firm tofu (see Notes)
- ½ TBSP white miso
- 1 TBSP apple cider vinegar (or substitute with fresh lemon juice)
- 1 TBSP neutral-flavoured oil (such as light olive, rapeseed or sunflower oil)
- ¼ tsp salt or to taste
- 2 TBSP finely chopped fresh herbs (or more!), such as basil, chives or dill
Optional flavour add-ins
- ¼ – ½ tsp onion powder or granules
- ¼ – ½ tsp garlic powder or granules
- ¼ tsp dried dill (my favourite!)
Instructions
- Drain the tofu, gently squeeze out any excess water, then pat it dry with a clean tea towel or kitchen paper.
- Break the tofu into chunks and place it in a food processor. Add the white miso, vinegar, oil and salt, then blend until smooth and creamy, stopping to scrape down the sides as needed. (Alternatively, use a stick blender and a bowl.)
- Blend in any optional flavour add-ins, if using.
- Taste and adjust the seasoning if needed. You may wish to add a little more salt or vinegar/lemon juice to suit your taste.
- Fold through the chopped fresh herbs.
- This herby tofu ‘cream cheese’ can be eaten straight away, but it is best chilled for a couple of hours to allow the flavours to meld. When chilled, the texture will also thicken up slightly.
Notes
Nutritional 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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More Tofu Recipes You Might Like
Tofu is such a versatile ingredient! If you enjoyed this recipe, you might like these other simple tofu creations:
- Scrambled Tofu on Toast
- Tofu ‘Egg’ Mayonnaise
- Tofu ‘Halloumi’
- Creamy Vegan Mushroom Carbonara
- Easy Vegan Chilli Non Carne
- Quick and Easy Vegan Chow Mein
If you give this Herby Tofu ‘Cream Cheese’ a try, I’d love to hear how you flavoured yours! Did you use my favourite basil and dill combination, or create your own? Let me know in the comments below. I always enjoy hearing your ideas.
And if you make this recipe, I’d love to see your creations! 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
]]>Refreshed April 2026. Originally published 2019.
If you love a classic avocado smash on toast, this fresh and vibrant twist is one to try. Creamy avocado meets lightly mashed edamame beans for a beautifully textured topping that’s packed with goodness.
The addition of edamame gives this smash a subtle sweetness and a lovely protein boost, making it extra satisfying while still feeling light. It’s incredibly easy to make and ready in just 10 minutes – perfect for a quick breakfast, lunch, or light dinner.
I first shared this recipe back in the summer of 2019, and all these years later, it’s still one of my absolute favourites. It’s one of my go-to lunches when I’m working from home, and in the summer my family also loves serving it as a light dinner alongside a crisp salad.
What I love most is its simplicity. Avocado and edamame are such beautifully fresh, delicate flavours that I like to let them shine. A generous twist of freshly ground black pepper and a pinch of salt is often all it needs. If I’m feeling a little fancy, I’ll add some sliced radishes for colour and crunch, or a sprinkle of fresh dill or pea shoots – but these are entirely optional.
It’s wonderfully simple to make too. Just cook the edamame beans until tender, mash them together with ripe avocado, season to taste, and pile high onto buttery toast.
The Good Stuff
Edamame (soya) beans are a fantastic source of complete plant protein, meaning they contain all nine essential amino acids. They’re also a good source of fibre and a whole array of minerals – especially manganese and copper – as well as vitamin K, all of which support bone health, metabolism, and overall wellbeing. Edamame also contain natural compounds called isoflavones, known for their antioxidant and anti-inflammatory properties, and their role in supporting hormonal balance.
Avocados are wonderfully nutrient-dense and packed with heart-healthy monounsaturated fats. They’re also a good source of fibre, which supports digestion and helps keep you feeling fuller for longer, as well as folate, vitamin C, vitamin K and B vitamins. Their creamy texture not only makes this smash irresistibly delicious but also helps your body absorb fat-soluble nutrients from other foods.
Top Tips & FAQs
What are edamame beans and where can I find them?
Edamame beans are young soya beans, harvested before they fully mature. They’re typically sold either in their pods or already shelled. For this recipe, you’ll want shelled edamame beans, which are most commonly found in the frozen vegetable section of UK supermarkets.
They’re sometimes labelled as “soya beans” rather than edamame. For example, you’ll find them sold as frozen soya beans in stores like Tesco and Waitrose. They’re a great freezer staple – perfect for quick meals like this, as well as adding to stir-fries, grain bowls and salads.
What kind of avocado is best for a smash?
For the best texture and flavour, make sure your avocado is perfectly ripe. It should feel slightly soft when gently pressed, but not mushy. If it’s too firm, it won’t mash easily. If it’s overly soft, it may taste a little overripe.
A small avocado (like the “ripe and ready” ones sold in twin packs in UK supermarkets) works perfectly for one serving. Alternatively, you can use half of a larger avocado.
Can I make this gluten-free?
Absolutely! The avocado and edamame smash itself is naturally gluten-free. Simply serve it on your favourite gluten-free bread.
Recipe Card
Avocado and Edamame Smash on Toast
Ingredients
- 77 g / ½ cup frozen shelled edamame (soya) beans
- 1 small avocado, flesh only (about 100g)
- Salt and freshly ground black pepper to taste
To serve:
- 2 slices wholegrain or sourdough bread
- Plant-based buttery spread (I used Flora buttery)
Optional garnish:
- Slices of radish
- A sprinkle of fresh dill or a small handful of pea shoots
Instructions
- Boil the edamame beans in a saucepan until just tender (about 6–7 minutes), or microwave according to the packet instructions.
- Meanwhile, prepare your toast and scoop the avocado flesh into a bowl.
- Once the edamame beans are ready, drain them well and add them to the bowl with the avocado.
- Mash together using a potato masher until you achieve a coarse texture. The beans won’t fully mash – and that’s absolutely fine. Leaving some whole or halved adds a lovely texture.
- Season generously with freshly ground black pepper and a pinch of salt, to taste.
- Pile the smash onto your freshly buttered toast, add your chosen garnish, finish with an extra crack of black pepper and serve.
Notes
If you do need to store it, you can refrigerate it in an airtight container for a short time. However, like all avocado-based dishes, it may begin to oxidise and turn slightly brown.
To help slow this, add a squeeze of lemon or lime juice before storing, and press a layer of cling film directly onto the surface to reduce air exposure. Stir well before serving.
Nutritional Breakdown
NB: The above values are estimates and for illustration purposes only. Actual nutritional values will vary depending on the specific ingredients used. Percentage Reference Intakes (RI) will also vary depending on individual factors such as age, gender, height, BMI and activity level.
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You might also like…
Here are some more of my favourite quick and nourishing plant-based sandwich fillings and toast toppers that you might enjoy:
- Chickpea Smash with Dill Pickles
- Coronation Chickpea Smash
- Herby Tofu ‘Cream Cheese’
- Scrambled Tofu on Toast
- Tofu “Egg” Mayo
I’d love to hear from you 
If you make this Avocado and Edamame Smash, I’d love to hear how you get on and any twists you try. Leaving a comment below will help others find the recipe and supports my blog too!
You can also connect with me on Instagram, Facebook, and Pinterest. Tag your creations with #bitofthegoodstuff or @goodstuffsharon on Instagram – I absolutely love seeing them!
With love,
Sharon xx
Refreshed March 2026. Originally published 2018.
These golden pan-fried chickpeas are one of my favourite ways to transform a simple bowl of soup into a truly satisfying meal. Lightly glazed with soy sauce and a touch of maple syrup, they’re savoury, gently caramelised, and beautifully golden. We most often sprinkle them over creamy soups, such as our Cream of Mushroom Soup or Creamy Broccoli Soup, but they’re equally perfect for serving as a warm snack, straight from the pan.
I absolutely love chickpeas and eat them most days in some shape or form. The fact that they’re packed full of nutritional goodness makes me love them even more! They’re a good source of plant protein, dietary fibre, B vitamins and a whole array of minerals, including manganese, magnesium and iron. Chickpeas also contain an abundance of antioxidant phytonutrients, including flavonoids and phenolic acids, which boost the immune system and reduce inflammation.
To make these golden chickpeas, you simply add the ingredients to a non-stick pan, give them a stir, then cook until the liquids have evaporated and the chickpeas are glossy and warmed through. They won’t be crunchy like oven-roasted chickpeas, but I actually prefer the texture of pan-fried chickpeas – they’re more succulent.
They’re also much quicker to make than oven-roasted chickpeas, ready in just 8 minutes. We often prepare them while the soup is cooking or warming through. They’re most delicious served fresh from the pan, when the glaze is still glossy and they have a slightly crisp exterior and a soft interior.
They’re very moreish, so be warned. I probably shouldn’t admit this but one time I managed to polish off a whole panful before they’d had a chance to make their way into our soup bowls
Recipe Card
Golden Pan-Fried Chickpeas
Ingredients
- 400 g / 14 oz can chickpeas drained and rinsed
- ½ TBSP extra virgin olive oil
- 1 tsp maple syrup
- ½ TBSP low-sodium tamari or soy sauce (use tamari for a gluten-free option)
- 1 tsp dried oregano
- pinch of salt
Instructions
- Heat the oil in a non-stick frying pan (skillet) on medium heat. Add the chickpeas and stir through to coat in the oil.
- Stir in the maple syrup, tamari or soy sauce, dried oregano and a pinch of salt.
- Continue cooking on medium heat, stirring regularly, until the chickpeas are golden and the liquid has evaporated, about 6–8 minutes.
- Taste test and adjust the seasoning to suit.
- When ready, serve immediately straight from the pan, whilst they’re still warm and glossy.
Notes
Pin for later
Creamy Vegan Soups (Perfect with the Chickpea Topper)
Cream of Mushroom Soup
Creamy Broccoli Soup
Creamy Butternut Squash Soup
Lebanese Lentil Soup (Shorbat Adas)
Spiced Apple and Lentil Soup
If you make these golden pan-fried chickpeas, I’d love to hear your feedback and any suggestions for adaptations! You can drop your comments in the section below. You can also connect with me over on Instagram , Facebook and Pinterest. Please tag your photos with #bitofthegoodstuff on social media – I absolutely love seeing your creations!
With love,
Sharon xx
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This easy-to-make traditional Lebanese Lentil Soup (Shorbat Adas) is one of my all-time favourite comfort foods. It’s hearty, filling, naturally vegan, and beautifully nourishing. Made with simple, affordable ingredients you’ll likely already have in your kitchen, it’s ready in just 35 minutes and costs only 82p per portion. Perfect for a quick lunch, a light dinner or a cosy family meal.
This recipe was inspired by the lentil soup served at my favourite Lebanese restaurant in Bath. The first time I tried it, I was completely in love. It’s such a simple dish, yet so deeply warming and comforting. I knew straight away that I wanted to recreate it at home – and once I did, it quickly became a firm family favourite. During the colder months, we enjoy a nourishing bowl of soup for dinner at least once a week, and we always look forward to the evenings when this Lebanese Lentil Soup is on the menu.
Traditionally, it’s served with a wedge of lemon on the side, allowing each person to squeeze a burst of fresh citrus into their bowl. Not only does this brighten the flavour of the lentils, but the vitamin C in the lemon also helps your body absorb their iron.
As well as being rich in iron, lentils also add a generous amount of plant protein to this dish. A bowl of soup alone provides around 16g of protein. Add a couple of slices of bread and a two-tablespoon sprinkling of seeds – or a serving of my Golden Pan-Fried Chickpeas savoury soup topper – and that rises to around 26g of protein. Pretty impressive for such a simple, budget-friendly meal!
Ingredient Cost Breakdown
- 1 TBSP extra virgin olive oil (Tesco) – 10p
- 1 medium brown onion (120g) (Tesco) – 11p
- 2 small carrots (90g) (Tesco) – 6p
- 2 tsp minced garlic (Lazy Garlic) – 6p
- 1 medium white potato (250g) (Tesco) – 19p
- ½ tsp ground turmeric (East End) – 1p
- 1 tsp ground cumin (Rajah) – 3p
- 225g / 1¼ cups red split lentils (Natco) – 45p
- 1000ml / 4½ cups vegetable stock (Marigold Bouillon, 12g) – 18p
- 1 unwaxed lemon (M&S) – 44p
Total cost: £1.63
Cost per serving: 82p
Prices listed are for February 2026 and mostly sourced from Tesco, where I currently do my main grocery shop.
The Good Stuff
This soup is packed with nutritious ingredients:
Lentils are rich in protein, fibre, and essential minerals such as iron, folate, and manganese. They also contain polyphenols with antioxidant and anti‑inflammatory benefits.
Onions are rich in antioxidants and sulfur compounds, which support heart health, immune function, and help reduce inflammation.
Garlic contains sulfur compounds (like allicin) and antioxidants, which support immune function, heart health, and have anti-inflammatory effects.
Carrots are packed with beta‑carotene (which converts to vitamin A), supporting eye health and immunity.
White potatoes (with the skin) provide fibre, an array of minerals (especially potassium), vitamin C and antioxidants, supporting digestion, immunity, and heart health.
Ground cumin is rich in antioxidants and iron and is traditionally used to support digestion and metabolic health.
Ground turmeric contains curcumin – a powerful antioxidant and anti‑inflammatory compound – plus manganese and iron.
Black pepper contains piperine, which enhances nutrient absorption (especially curcumin from turmeric) and supports digestion.
Top Tips & FAQs
Which type of lentil is best for this soup?
Red split lentils are ideal as they cook quickly, don’t require soaking, and break down into a silky, creamy texture.
Why should you wash lentils?
Rinsing removes dust, debris, and excess starch, helping to reduce bloating. Rinse in a fine mesh sieve under cold running water, agitating them 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 and increase gradually to allow your digestion to adapt.
My soup has gone super thick in the fridge – help!
This is totally normal! Lentils absorb liquid as they cool. Simply whisk in a little extra water or stock while reheating until you reach your desired consistency.
Gluten‑free?
This soup is naturally gluten‑free. Just check your vegetable stock or bouillon powder and serve with gluten‑free bread if needed.
Recipe Card
Easy Lebanese Lentil Soup
Ingredients
- 1 TBSP extra virgin olive oil plus extra for drizzling
- 1 medium brown onion finely chopped
- 2 small carrots (90g) halved lengthways and thinly sliced
- 2 tsp minced garlic
- 1 medium white potato (250g) diced (no need to peel if blending)
- ½ tsp ground turmeric
- 1 tsp ground cumin
- 225 g / 1¼ cups red split lentils thoroughly washed (see Notes below)
- 1000 ml / 4½ cups vegetable stock (vegetable broth)
- ¼ tsp freshly ground black pepper
- ¼ tsp salt, or to taste
- Fresh parsley, optional
To serve:
- Lemon wedges
Suggested accompaniments:
Toasted sourdough, multigrain bread or warm flatbread
- Pan-fried sunflower and pumpkin seeds, or chickpeas, as a soup topper (see Notes below)
Instructions
- Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened and translucent (about 5 minutes).
- Add the carrot and garlic and cook for another minute or so, stirring regularly.
- Add the potato, followed by the turmeric and cumin. Stir through to coat the vegetables in the spices. If they begin to stick, add a small splash of water.
- Add the rinsed lentils, followed by the vegetable stock, black pepper and salt (adjust depending on how salty your stock is).
- Bring to the boil, then reduce the heat, partially cover with a lid, and simmer for 20 minutes, or until the vegetables and lentils are very soft.
- Blend until smooth using a stick (immersion) blender, or carefully transfer to a jug blender.
- Taste and adjust seasoning as needed.
- Divide between warm bowls. Add a drizzle of olive oil, and a sprinkling of freshly ground black pepper, chopped parsley, and pan-fried seeds or chickpeas, if desired.
- Serve with a wedge of lemon and toasted bread or warm flatbread on the side.
Notes
Nutritional Breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.
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If you make this easy Lebanese Lentil Soup, I’d love to hear your feedback and any suggestions for adaptations! You can drop your comments in the section below. You can also connect with me over on Instagram, Facebook, and Pinterest. Please tag your photos with #bitofthegoodstuff on social media – I absolutely love seeing your creations!
With love,
Sharon xx
When it came to preparing for the Tour du Mont Blanc, I loved the planning stage – researching gear, reading reviews, and finding vegan-friendly options for everything from boots to snacks. (If you’re still at the planning stage yourself, you might enjoy my Top Tips for Hiking the Tour du Mont Blanc (TMB) as a Vegan post – it’s where I share everything that helped us get ready for the adventure!)
Some items took a bit of detective work – vegan hiking boots and socks were a challenge! But the effort was worth it. Here’s what we packed and loved for our TMB – all vegan-friendly and tested on the trail.
Contents
- Vegan-Friendly Hiking Boots
- Hiking Socks (Merino-Free)
- Waterproof Jackets and Trousers
- Insulated Jackets (Down-Free)
- Vegan Food and Snacks
- Backpacks
- Final Thoughts
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Vegan-Friendly Hiking Boots
Finding comfortable, durable, vegan hiking boots can be tricky, especially if you have wide feet like me!
After a lot of research, I finally found the La Sportiva Women’s Ultra Raptor II Mid Gore-Tex (Wide Fit) – perfect for the TMB. Super lightweight, incredibly comfortable (no breaking-in needed!), and with excellent grip for mixed terrain. The only downside was that they did leak a little in heavy rain, but I’d discovered this on UK hikes beforehand, so I came prepared with waterproof socks.
Mark opted for the SCARPA Rush TRK LT GTX, also vegan-friendly (you can filter by “vegan friendly” on the SCARPA UK website which is so helpful!) His boots were stiffer and heavier and needed a few weeks of breaking in, but after that they were really comfortable.
Neither Mark nor I got a single blister on the entire TMB hike! We were extremely happy with our boot selection.
Tip: Even boots marketed as “waterproof” sometimes leak in alpine conditions – packing waterproof socks is a wise backup!
Hiking Socks (Merino-Free)
Finding vegan-friendly hiking socks was another small adventure, as many contain merino wool. We both chose the Bridgedale Coolmax Light Hiker Socks, which were soft, breathable, and have great cushioning.
We each packed a couple of pairs of these, plus one pair of Bridgedale Ultralight Coolmax Hiker Socks for hot days (thinner and lighter, but with less cushioning).
Since my hiking boots can leak a little in heavy rain, I brought a pair of Sealskinz Wiveton Waterproof Socks with me (these have a bamboo inner, rather than merino). I was so thankful to have these – they kept my feet completely dry and comfortable on rainy days.
I also packed a small roll of kitchen towel from home to help dry my boots if they did leak – it only happened a couple of times, but I was glad to have it.
Waterproof Jackets and Trousers (Fluorocarbon-free)
Good waterproofs are essential for hiking in the Alps!
I wore the Finisterre Skybird Jacket, and Mark had the Finisterre Stormbird. Both are made from recycled materials with a fluorocarbon-free, durable waterproof repellent (DWR) coating, and both performed brilliantly.
- Stormbird – 20,000mm waterproof rating, more robust but heavier (Mark’s pick)
- Skybird – 12,000mm waterproof rating, lighter weight (my pick)
We started the TMB in heavy rain so we put our wet weather kit to use immediately!
We rolled and packed our jackets into their hoods, so they took up minimal space in our backpacks. On one stage, we went from bright sun to a torrential downpour in minutes – those jackets saved us!
I also packed the Finisterre Rainbird Waterproof Trousers (10,000mm rating), made from recycled materials with a fluorocarbon-free DWR coating. They’re super light-weight and fold down tiny into the back pocket, taking up almost no space in my packback. Worn over leggings, they were incredibly comfortable and never felt bulky. I was so glad to have them on the wet days – while Mark braved the rain in shorts and quickly regretted it when the temperature dropped!
Insulated Jackets (Down-Free)
Many insulated jackets use down (goose or duck feathers), which isn’t vegan-friendly, so we both invested in Finisterre Nimbus Jackets – one of our best gear decisions.
These jackets are insulated with Finisterre’s own recycled synthetic fill (a down alternative made from post-consumer waste) and have a shell of 100% recycled polyester with a fluorocarbon-free DWR. Lightweight and packable into their own inside pockets, these jackets were warm and cosy on cold summits and rainy afternoons – we were so glad we brought them!
Vegan Food and Snacks
I have a dedicated Vegan TMB Food Diary post for full details of what we ate as vegans on the TMB, stage by stage, but here’s a quick summary of what we brought with us from the UK – plus a couple of things I wish we’d brought!
- Trail mixes (nuts, seeds, dried fruit, and dark chocolate) I loved the Waitrose Berries & Dark Chocolate and Apricot & Ginger Trail Mixes – both made a welcome change from the usual plain nut-and-fruit blends.
- Mixed nuts – I took two packets of Waitrose Hickory Smoked Nuts, which were such a treat, and made a nice change to the usual plain or roasted nut mixes.
- Vegan protein bars – We packed a mix of Trek Protein Flapjacks, and Nakd Protein Bars. These were perfect for mid-morning or late-afternoon energy top-ups.
- Vegan chocolate and flapjacks – We took the Rhythm 108 Roasted Almond Butter Bars, Graze Oat Boosts and Pip and Nut Peanut Butter Stuffed Oat Bars as treats.
- Vegan meal bars – I wish we’d brought some vegan meal bars with us, as they would’ve been so handy for the more remote stages. Next time, I’ll pack some Real Meal Bars – they’re fully vegan, contain around 26g of protein, and are designed to replace a full meal.
- Dehydrated vegan meals – we took four Firepot vegan meals as emergency backups (these can be especially handy if you’re camping or staying at refuges, where breakfast and lunch options can be limited). We didn’t end up needing them, but it was reassuring to have them just in case.
- Reusable utensils – we each took a spork, though I wish we’d also brought a knife for spreading jam or hummus on bread!
- Eco-friendly lunch packaging – we packed two small reusable lunchboxes and clip seals for closing packets.
These simple additions made a huge difference to our experience of the TMB – especially for the stages when vegan options were scarce.
Backpacks
Alongside your footwear, clothing and food, getting the right backpack setup makes a huge difference on the trail. Since we booked our trip with Mac’s Adventures, our main luggage was transferred daily – so we only needed to carry day backpacks.
I did a lot of research before purchasing my backpack, and opted for the Osprey Women’s Tempest 22L which is specifically designed for the female body shape. One I’d taken the time to adjust all the straps correctly, it was so comfy – I barely noticed I had it on! The Tempest range is made from 100% recycled, bluesign®-approved nylon and is fluorocarbon-free.
Mark opted for the Finisterre + Gregory Men’s Stout 45L Backpack – a bit larger than your usual day pack, but ideal for us as Mark had kindly offered to carry all our food. The pack is made of sturdy, recycled materials, a fluorocarbon-free DWR coating and came with a lifetime warranty. Like me, Mark spent a good amount of time adjusting all the straps on the backpack so that it fit him perfectly. (There are some handy YouTube videos that show you how to do this). Adjusting the straps makes all the difference between a comfy and uncomfortable pack, so it’s definitely worth spending time getting the fit just right!
Waterproof Liners and Rain Covers
We used waterproof liners inside our backpacks to ensure our gear kept dry. We both chose the Exped 22L Dry Bag, which is lightweight, made from recycled materials and Bluesign ® approved.
We also each had rain covers for our packs. Mark’s backpack came with a rain cover; mine didn’t, so I purchased the Osprey Ultralight High-Vis Raincover (Small) – recycled, bluesign®-approved, fluorocarbon-free DWR. Having tested my backpack on Mount Snowdon in the UK and discovered it leaked badly in the rain, I was so grateful for the rain cover on the TMB!
Here’s what I carried in my daypack each day:
- 2 bottles of water
- Insulated jacket (packs into its pocket)
- Waterproof jacket
- Waterproof trousers
- Waterproof socks
- Change of t-shirt
- Lightweight fleece
- Wet wipes, toilet paper + small bag for used wipes/paper
- Sunglasses, suncream, lip balm, sun hat
- Walking poles
- Phone + waterproof pouch
- Waterproof backpack liner & cover
Mark packed similarly, plus our lunch, snacks, maps, guide book, compass, first-aid kit, and power bank.
We used everything we took with us – apart from the first-aid kit, which we were very happy not to need!
Final Thoughts
The key to happy vegan hiking is comfort, preparedness, and compassion – for all living beings, including yourself!
Whether you’re gearing up for the Tour du Mont Blanc or another long-distance trek, I hope this guide inspires you to find the sweet balance of practicality, ethics, and joy in every step.
Have you already hiked the TMB as a vegan? I’d love to hear your top tips and favourite vegan hiking essentials – please share them in the comments below!
With love,
Sharon xx
]]>Are you planning on hiking the Tour du Mont Blanc as a vegan? You’re in the right place! In this post, I share a detailed, stage-by-stage account of what we ate each day on our 2025 TMB adventure – including where we stayed, vegan-friendly restaurants, and handy tips for staying well-fed along the route.
While the Alps are known more for cheese fondue and raclette than plant-based dining, with a little preparation, it’s absolutely possible to complete the TMB as a happy, well-fed vegan!
And, if you haven’t already, you might like to check out my earlier post – Top Tips for Hiking the Tour du Mont Blanc (TMB) as a Vegan – where I share all our preparation advice and planning recommendations.
Contents
- Arrival Day – Les Houches
- Stage 1 – Les Houches → Les Contamines
- Stage 2 – Les Contamines → Les Chapieux
- Stage 3 – Refuge des Mottets → Courmayeur
- Rest Day – Courmayeur
- Stage 4 – Courmayeur → Rifugio Bonatti
- Stage 5 – Arnouva → La Fouly
- Stage 6 – La Fouly → Champex-Lac
- Stage 7 – Champex-Lac → Col de la Forclaz
- Stage 8 – Trient → Tre-Le-Champ
- Stage 9 – Tre-Le-Champ → Planpraz via Lac Blanc
- Stage 10 – Planpraz → Les Houches
- Final Thoughts
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Arrival Day – Les Houches
We arrived very late in Les Houches – around 11:30pm after plane and bus delays. Thankfully, the kind staff at Hôtel St Antoine stayed up to let us in.
In our email exchange before arrival, the hotel had confirmed that they could make us a vegan dinner (likely a cheese-free pepper pizza) but sadly we were too late for the kitchen this time.
If we visit Les Houches again, we won’t stay half-board, as there’s a great vegan-friendly restaurant just down the road – Kitsch Inn – located at the base of the Bellevue cable car. I snapped a few pictures of their menu as we walked past on our way to the Bellevue Gondola for Stage 1 of the TMB. The vegan options sounded amazing!
Vegan Notes
- Supermarkets in Les Houches – Carrefour Contact and Super U et Drive – are handy for bread, fruit, and vegan snacks for packed lunches.
Stage 1 – Les Houches → Les Contamines via Bionnassay
Accommodation: Hôtel St Antoine (Half Board), Les Houches
Breakfast: Buffet-style breakfast with cereals, nuts, fruit, jam, bread, and plant milks – simple but satisfying.
Lunch: We hadn’t planned lunch well for this first Stage of the TMB, and ended up relying on snacks we’d brought from home. Luckily, it was one of the shorter stages, so we made up for it when we arrived in Les Contamines.
En route: Stopped at Auberge de Bionnassay for coffee and a comfort break; no vegan options on the menu.
Snacks: Vegan protein bars, trail mix, hickory smoked nuts from home.
Dinner: We can highly recommend Le Carnotzet in Les Contamines. We actually ended up eating there twice in one day – we headed there as soon as we finished the Stage to make up for our missed lunch, and then back again for dinner! The staff were very welcoming and attentive.
The menu has several clearly labelled vegan options. Our favourites were the ‘Planche Vegetale’ (hummus, aubergine caviar, olive tapenade with bread), the vegan burger, and ‘Crozets à l’Italienne’ (pasta dish).
Vegan Notes
- One surprise on the TMB: we expected to at least find French Fries (‘frites’) en route – the vegan fallback meal – but we never saw them once on a refuge menu! Lesson learned: always pack your own lunch and snacks.
- Le Carnotzet can get very busy in the evenings during TMB season, so definitely worth reserving a table in advance.
Stage 2 – Les Contamines → Les Chapieux via Col de la Croix du Bonhomme (then bus to Refuge des Mottets)
Accommodation: Chalet Nant Rouge (B&B), Les Contamines
Breakfast: Cereals, nuts, bread, jam, with almond or oat milk available on request.
Lunch: The owners of Chalet Nant Rouge kindly made us vegan baguettes for the hike – olive oil, hummus, and salad.
En route: Refuge de la Balme for a coffee and comfort break. They had oat milk available for our coffees – a lovely surprise! There was also a potentially vegan-friendly option on the menu, a veggie poke bowl (€21), though we didn’t need it as we had our baguettes.
Snacks: Trail mix, nuts, protein bars from home.
Dinner: After finishing the stage at Les Chapieux, we took a shuttle to Refuge des Mottets, where we stayed overnight. They prepared a lovely vegan dinner for us: vegetable soup with beans and bread, followed by a vegan “burger” with ratatouille and rice, and a pot of apple purée for dessert.
Vegan Notes
- Supermarkets in Les Contamines are fine for basic supplies, but expensive. In comparison, the baguette from Chalet Nant Rouge (€6) felt good value.
Stage 3 – Refuge des Mottets → Courmayeur via La Visaille
Accommodation: Refuge des Mottets (Half Board)
Breakfast: Basic for vegans – cereals, bread, jam, with plant milk on request.
Lunch: We asked the refuge if they could prepare vegan packed lunches (these need pre-ordering the day before; €14 per person, cash). It consisted of a salad sandwich and apple, but also chocolate biscuit bars containing milk that we couldn’t eat – a bit disappointing.
En Route: A highlight along the route was Rifugio Elisabetta, where we initially stopped for coffees and a rest, but ended up having lunch! They had a couple of vegan options on their menu (not labelled vegan, but confirmed by staff) – we each had a delicious Pasta Pomodoro with fresh basil (€12 each). The staff were lovely and spoke great English.
We also had a coffee stop at the Chalet del Miage Ristoro, (we sat out the back enjoying the breathtaking views!) We decided to walk all the way from here to Courmayeur which we ended up regretting as it was mainly on roads – should have taken the shuttle bus from La Visaille!
Snacks: Trail mix, nuts, protein bars from home.
Dinner: Pizzas from L’angolo di Mel, a pizzeria in La Courmayeur with two clearly labelled vegan pizzas on the menu (with vegan cheese!). We tried both – the Yoko was our favourite!
Vegan Notes
- Vegan breakfast options at refuges can be limited; dehydrated expedition meals can be a great option if you prefer savoury breakfasts or fancy some variety to your breakfasts!
- The refuge-packed lunch was pricey for what it included. Next time, we’d skip it and rely on vegan meal bars and snacks.
Rest Day – Courmayeur
Accommodation: Hôtel Bouton d’Or (B&B), Courmayeur
Breakfast: Cereals, nuts, seeds, dried fruit, a selection of breads and jams, and peanut butter (the most delicious we’ve ever had!), with soya and almond milks – a perfect start to a restful day.
Lunch: 4810 We Are Food – just a 10-minute walk from town. Vegan-friendly, allergens clearly labelled. We had the grilled vegetable sandwich (not our favourite) and the Pink Velvet dessert, made with tofu and red fruits – this was absolutely divine!
Dinner: Returned to 4810 We Are Food for their evening menu. We ordered the Seitan alla brace con verdure in agrodolce e salsa teriyaki – so delicious! Dessert was the Pink Velvet again – we couldn’t resist!
Vegan Notes
- Spending three nights in Courmayeur was perfect – vegan-friendly restaurants, supermarkets, and a fantastic hotel all in one place (our favourite on the whole trip!)
- Carrefour Express in the centre of Courmayeur is great for stocking up on vegan supplies – we even found two ready-made vegan sandwiches by Fabian in this supermarket!The “64 Mumbai,” made with pea protein veggie bites was our favourite! Prices here were much cheaper than in France or Switzerland.
Stage 4 – Courmayeur → Rifugio Bonatti (then bus back to Courmayeur)
Accommodation: Hôtel Bouton d’Or (B&B), Courmayeur
Breakfast: Same as previous day – our favourite buffet of the trip!
Lunch: Ready-made vegan sandwiches, mini jam pots with bread, olive oil crackers, and chocolate-filled vegan cookies, all from Carrefour Express, Courmayeur.
En Route: We stopped at Rifugio Giorgio Bertone for coffees and a comfort break (didn’t see any vegan options on the menu)
Snacks: Trail mix, cashew nuts, protein bars, sesame snaps.
Dinner: Back in Courmayeur, we returned to L’angolo di Mel (we both chose the Yoko pizza this time!) and finished with a Pink Velvet dessert and soy cappuccino at 4810 We Are Food.
Vegan Notes
- Staying another night in Courmayeur is a huge advantage as there are far more vegan options here than at Rifugio Bonatti. The bus stop is just a 2km downhill walk from the Rifugio.
- Stock up on vegan supplies at the Carrefour Express in Courmayeur; vegan options are very limited and expensive on the Swiss section of the TMB.
- Enjoy vegan cheese pizzas while you can – they’re rare on the TMB!
Stage 5 – Arnouva → La Fouly (free bus from Courmayeur to Arnouva)
Accommodation: Hôtel Bouton d’Or (B&B), Courmayeur
Breakfast: Same as previous days.
Lunch: Ready-made vegan sandwiches, crackers, jam, vegan cookies filled with chocolate hazelnut paste, trail mix (all from Carrefour Express in Courmayeur) plus trail mix and nuts from home.
En route: Refuge Elena for coffees and a comfort break.
Dinner: We enjoyed a lovely meal at the Hotel Edelweiss (where we were staying overnight, half board) – fresh salad starter, followed by smoked tofu with rice, lentils, and ratatouille. Dessert was a simple apple. Staff were allergy-aware and already had our vegan meal request on record.
Vegan Notes
- Food choice in La Fouly are very limited. Booking half-board accommodation and emailing ahead to request vegan meals is strongly recommended.
- The Swiss TMB sections are extremely expensive – even basic items at La Fouly supermarket are pricey (e.g. €4 for a packet of crisps).
Stage 6 – La Fouly → Champex-Lac
Accommodation: Hotel L’Edelweiss (Half-Board), La Fouly
Breakfast: Cereals, seeds, fruit, bread, jam; plant milk available on request.
Lunch: We asked the Hotel Edelweiss if they could prepare us a vegan packed lunch for the following day – it consisted of a smoked tofu and salad sandwich, plus a piece of fruit (€14 per person).
En Route: We didn’t stop at any refuges on the stage (I don’t think we saw one!)
Snacks: Trail mix, nuts, sesame snaps
Dinner: Pension en Plein Air (where we were staying half-board) provided a lovely vegan dinner – vegetable soup and bread as a starter, smoked tofu with herbed potatoes and spinach for the main, and fruit salad for dessert. Staff had our vegan meal request on record and brought it to our table in the dining hall (meat eaters had a buffet).
Vegan Notes
- The packed lunch from Hotel Edelweiss was very pricey; next time, we’d skip it and bring a vegan meal bar from home and extra snacks.
- Champex-Lac has very limited evening meal options, so booking half-board is strongly recommended.
- The Edelweiss supermarket offered a few vegan items. We were thrilled to discover the vegan Blueberry Cookie Magnum in their ice cream cabinet – the perfect post-stage treat by the lake!
Stage 7 – Champex-Lac → Col de la Forclaz via Alpage de Bovine (then taxi transfer to Martigny)
Accommodation: Pension en Plein Air (Half-Board), Champex-Lac
Breakfast: Cereals, bread, jam; plant milk available on request.
Lunch: A fresh loaf of bread from the Edelweiss supermarket (which we enjoyed with the mini pots of jam we’d bought in Courmaeyur), and Vaya hummus chips which we discovered in the Edelweiss supermarket – clearly marked vegan and so tasty!
En route: Coffee stop at Alpage de Bovine.
Snacks: Trail mix, protein bars, nuts.
Dinner: Le Bowl, Martigny – delicious poke-style bowls with tofu, grains, veggies, and teriyaki dressing. Dessert was Alpro mango yogurt and dark chocolate from ALDI SUISSE in Martigny.
Vegan Notes
- Col de la Forclaz has very limited accommodation and vegan food options. We were really glad that our tour company, Mac’s Adventures, arranged a taxi to Martigny – this gave us access to vegan dinner options and an ALDI supermarket for a major snack stock-up. (I share more about our experiences with Mac’s Adventures in this post).
Stage 8 – Trient → Tré-Le-Champ (taxi transfer from Martigny to Trient; bus from Tré-Le-Champ to Chamonix)
Accommodation: mARTigny Boutique Hôtel (B&B), Martigny
Breakfast: Cereals, bread, jam; plant milk on request.
Lunch: Vegan ready-made sandwiches (tofu & olive; seitan & mushroom), hummus chips, cookies, apples – all from ALDI, Martigny.
En Route: Coffee stop at Refuge du Col de Balme.
Snacks: Vegan protein bars, trail mix, nuts, dark chocolate – all from ALDI, Martigny.
Dinner: Sesame, Chamonix – a veggie restaurant, where almost all items on the menu are vegan! (‘Végétalien’). We had falafel bowls, sweet potato fries, and fresh smoothies. Staff were very friendly and helpful.
Vegan Notes
- Tre-Le-Champ has very limited options for vegans, so staying in Chamonix was ideal.
- Chamonix has several vegan-friendly restaurants, supermarkets, and a health food shop – Cham Bio – where we were able to stock up on Taifun tofu and other items for our packed lunches.
Stage 9 – Tré-Le-Champ → Planpraz via Lac Blanc (bus from Chamonix to Tré-le-Champ; cable car from Planpraz to Chamonix)
Accommodation: Chalet Hotel Le Prieuré (B&B), Chamonix
Breakfast: Buffet with cereals, nuts, dried fruits, bread, jam, and plant milk.
Lunch: Self-made tofu and hummus sandwiches, rice crackers.
En Route: We stopped at Refuge du Lac Blanc for coffees and to shelter from the rain. Note: no water taps (bottled water for sale at around €5); toilets are locked and for overnight guests only.
Snacks: Protein bars, trail mix, nuts.
Dinner: Annapurna Indian Restaurant, which has extensive vegetarian menu with vegan options clearly marked. We had the Rajma Masala, Ayurvedic Tharka Dal, poppadums with vegan chutneys, and chapattis. All delicious! Dessert: We shared a pot of Alpro mango yogurt (from the SPA supermarket across the road).
Vegan Notes
- Stocking up on tofu, hummus, bread, and crackers in Chamonix made lunches easier.
- The staff at Annapurna were really friendly and understood vegan requirements perfectly – a great dinner spot!
Stage 10 – Planpraz → Les Houches (Chamonix cable car to Planpraz; train from Les Houches to Chamonix)
Accommodation: Chalet Hotel Le Prieuré (B&B), Chamonix
Breakfast: Same as Stage 9.
Lunch: Self-made tofu and hummus sandwiches, rice crackers, apples, dark chocolate.
En route: we stopped at Refuge Bellachat – the coffee here was rough, but the breathtaking views made up for it!
Snacks: Protein bars, trail mix, nuts, sesame snaps.
Dinner: We returned to Sesame in Chamonix where we enjoyed seitan noodle bowls and a big plate of sweet potato fries. Dessert: our favourite Alpro mango yogurt again!
Vegan Notes
- If staying in Les Houches, Kitsch Inn is the go-to for vegan dinner. We chose to head back to Chamonix to shower and change, so we could celebrate completing the TMB in comfort!
Final Thoughts
Hiking the Tour du Mont Blanc as a vegan is absolutely doable – but it does require some forward planning and realistic expectations. We were pleasantly surprised by the number of vegan-friendly restaurants we discovered along the way. (I’ve pinned all the vegan-friendly places we found – including those we didn’t have time to visit – on this Google Map, which might be helpful if you’re planning your own TMB adventure!)
Every hotel and refuge we stayed at was able to accommodate us with vegan meals, even in remote locations – you just need to email ahead to give notice. I share more on this in my Top Tips for Hiking the Tour du Mont Blanc (TMB) as a Vegan post, including sample emails we sent and tips for making sure your meals are covered.
Have you hiked the TMB as a vegan? If so, I’d love to hear your favourite food finds, and any tips you have for fellow vegan hikers – please share them in the comments below!
With love,
Sharon xx
]]>In July 2025, my husband, Mark, and I completed the Tour du Mont Blanc (TMB) – the iconic 170 km hiking route that circumnavigates Mont Blanc, crossing through France, Italy, and Switzerland.
It truly was a dream trip. But we had one extra challenge: doing it vegan!
The Alps are famous for cheese, fondue, and raclette – not exactly vegan-friendly fare. And with my dairy allergy, I have to be extra careful to avoid even small traces of dairy. But we were up for the challenge, and I’m so glad we did it!
In this post, I’ll share what we learned, plus all our best tips to help you plan your own vegan TMB adventure with confidence.
Contents
- Planning is Key
- Booking Accommodation
- Email Ahead to Request Vegan Food
- Research Vegan-Friendly Spots
- Plan by Stage
- What to Bring from Home
- Managing Expectations
- Final Thoughts
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Planning is Key
Good planning and forward prep make all the difference!
I actually loved this stage – researching the route, finding vegan-friendly places to eat along the way, and reading lots of reviews. By the time we left the UK, I felt fully prepared and excited for the adventure ahead.
Booking Accommodation
The TMB is incredibly popular, with a short hiking window (usually July–September) and limited accommodation, especially in the smaller mountain hamlets. We booked in January 2025 for our July trip – and even then, some refuges and hotels were already full! Ideally, try to book 8–10 months in advance (even up to a year, if possible).
You can either:
- Book independently – more flexible and potentially cheaper, but can be time-consuming and a logistical challenge to coordinate accommodation (and luggage transfers) along the TMB route.
- Book through a tour company – more convenient as they handle all logistics, but can be a bit pricier.
We chose Mac’s Adventures to organise our self-guided TMB trip, and they were amazing! They arranged all our accommodation, daily luggage transfers, and even taxi transfers where needed, removing a huge amount of the stress and time it would’ve taken for us to do all this ourselves.
We appreciated that we could actually talk to someone on the phone about our vegan needs. Rhona from Mac’s Adventures was particularly helpful, suggesting we stay in larger towns where vegan options were better – and that advice made a real difference for us.
We chose their Complete Tour du Mont Blanc in Comfort package, which included mostly hotel stays, with one or two refuge-style nights, where hotels weren’t available. The booking process took about six weeks, and once confirmed, Mac’s Adventures provided an app with all our accommodation details and route maps. This app was invaluable for navigating, viewing alternative trails, and checking distances each day.
Overall, the package felt good value – especially considering how expensive accommodation can be along the TMB route. Some of our stays, like the Bouton D’Or in Courmayeur, exceeded our expectations and felt like such a treat after long hiking days.
Would We Recommend Booking Through a Tour Company?
While we only have experience with Mac’s Adventures, we can wholeheartedly recommend them, especially if, like us, it’s your first time hiking the TMB.
Pros:
- All logistics handled (accommodation, luggage transfers, any taxi transfers)
- Expert advice to tailor your trip (e.g. choosing the most vegan-friendly stops)
- Easy communication and great support before and during the hike
- Handy app with route maps, and daily info all in one place
Cons:
- Can be more expensive than booking everything independently
- Less flexibility if you like to change plans on the go
For us, the peace of mind and time saved made it completely worth it – we could simply focus on hiking, eating, and soaking up those incredible views!
Email Ahead to Request Vegan Food
Once your accommodation is booked, email each place to request vegan meals – even if you’ve already noted it in your booking.
I recommend doing this 1–2 weeks before arrival, ideally in both English and French (Google Translate is a great help!) Every place we contacted replied within 24 hours, which was so reassuring!
Tip: Clearly explain what “vegan” means – no meat, fish, dairy, eggs, or honey – as it’s not always well understood.
Here are two examples of the emails I sent:
– Sample vegan breakfast request email
Sujet: Demande de petit-déjeuner végan – Du vendredi 11 au dimanche 13 juillet
Bonjour à l’équipe de l’Hôtel Bouton d’Or,
J’espère que ce message vous trouve en bonne santé.
Mon mari et moi avons une réservation chez vous pour trois nuits, du jeudi 10 juillet au dimanche 13 juillet, dans le cadre d’un Tour du Mont Blanc organisé par Mac’s Adventures. La réservation est au nom de Mark Stephens, et nous sommes en formule petit-déjeuner uniquement.
Nous sommes tous les deux véganes et souhaitions vous en informer à l’avance. Cela signifie que nous ne consommons aucun produit d’origine animale, y compris la viande, le poisson, les produits laitiers, les œufs ou le miel. (J’ai également une allergie aux produits laitiers, donc je dois être particulièrement vigilante.)
Nous comprenons que les options véganes peuvent être limitées dans les Alpes, mais nous voulions savoir s’il serait possible de prévoir un lait végétal, comme du lait d’avoine ou de soja, pour le petit-déjeuner des vendredi 11, samedi 12 et dimanche 13 juillet (pour le café et les céréales) ?
N’hésitez pas à nous contacter si vous avez besoin de plus d’informations.
Un grand merci d’avance pour votre attention et votre aide !
Avec nos salutations les plus chaleureuses,
Sharon Collins et Mark Stephens
———————————-
Dear Hotel Bouton d’Or Team,
I hope this message finds you well.
My husband and I have a reservation at your hotel for three nights from Thursday 10th July to Sunday 13th July, as part of a Tour du Mont Blanc trip arranged by Mac’s Adventures. The booking will be under the name Mark Stephens, and we are booked on a bed & breakfast basis.
We are both vegan and wanted to inform you in advance. This means we do not eat any animal products, including meat, fish, dairy, eggs, or honey. (I also have a dairy allergy, so need to be extra careful.)
We understand that vegan options in the Alps can be limited, but we were wondering if it would be possible to have a plant milk, such as oat or soya milk, available for breakfast on the mornings of Friday 11th, Saturday 12th, and Sunday 13th July (for our coffees and cereal)?
Please let us know if you need any further information.
Thank you so much in advance for your kind attention and support!
With warm regards,
Sharon Collins and Mark Stephens
– Sample vegan breakfast & dinner request email
Sujet: Demande de repas végan pour notre séjour – Mercredi 9 juillet
Bonjour à l’équipe du Refuge Les Mottets,
J’espère que ce message vous trouve en bonne santé.
Mon mari et moi avons une réservation chez vous le mercredi 9 juillet, dans le cadre d’un Tour du Mont Blanc organisé par Mac’s Adventures. La réservation sera au nom de Mark Stephens, et nous avons réservé en demi-pension (petit-déjeuner et dîner).
Nous sommes tous les deux véganes, et souhaitions vous en informer à l’avance. Cela signifie que nous ne consommons aucun produit d’origine animale, y compris la viande, le poisson, les produits laitiers, les œufs ou le miel. (J’ai également une allergie aux produits laitiers, donc je dois être particulièrement vigilante.)
Nous comprenons que les options véganes peuvent être limitées dans les Alpes, mais nous nous demandions s’il serait possible d’avoir un lait végétal (par exemple lait d’avoine ou de soja) disponible au petit-déjeuner, pour le café et les céréales ?
Pour le dîner, pourriez-vous nous proposer un repas végane? Même un repas simple à base de légumes, légumineuses, céréales, huile d’olive, etc. serait très apprécié.
N’hésitez pas à nous contacter si vous avez besoin de plus d’informations.
Un grand merci d’avance pour votre attention et votre aide !
Avec nos salutations les plus chaleureuses,
Sharon Collins et Mark Stephens
———————————-
Subject: Vegan Meal Request – Wednesday 9th July
Dear Refuge Les Mottets team,
I hope this message finds you well.
My husband and I have a reservation at your hotel on Wednesday 9th July, as part of a Tour du Mont Blanc trip arranged by Mac’s Adventures. The booking will be under the name Mark Stephens, and we are booked on a half-board basis (breakfast and dinner).
We are both vegan and wanted to inform you in advance. This means we do not eat any animal products, including meat, fish, dairy, eggs, or honey. (I also have a dairy allergy, so need to be extra careful.)
We understand that vegan options in the Alps can be limited, but we were wondering if it would be possible to have a plant milk, such as oat or soya milk, available for breakfast (for our coffees and cereal)?
Also, would it be possible to provide a vegan dinner? Even a simple meal using vegetables, pulses, grains, and olive oil would be much appreciated.
Please let us know if you need any further information. Thank you so much in advance for your kind attention and support!
With warm regards,
Sharon Collins and Mark Stephens
Research Vegan-Friendly Spots
Before the trip, I researched vegan-friendly cafés, restaurants, supermarkets, and health food stores along the route.
My go-to tools were:
- Google Maps – search “vegan” near your accommodation, and filter reviews for vegan mentions.
- TripAdvisor – search for vegan restaurants in each location, then add ‘vegan’ into the review section to filter reviews.
- HappyCow – a great app and website for locating vegan-friendly spots anywhere.
I pinned all my finds on a custom Google Map called TMB Vegan Food 2025. I also added supermarkets and health food shops where we could grab lunch supplies and snacks.
This gave me such peace of mind – I knew exactly where vegan meals were available, and which stages would be trickier and need extra forward planning.
Plan by Stage
In general:
- Larger towns (Courmayeur, Chamonix, Les Houches) have more vegan options.
- Remote areas (Les Mottets, La Fouly, Champex-Lac) have very limited choices – it’s best to stay half-board and email ahead to request vegan meals.
If you’re planning your own vegan TMB adventure, you may find our Vegan Food Diary on the Tour du Mont Blanc (TMB) blog post helpful.
What to Bring from Home
Bringing a few essential vegan supplies from home makes all the difference:
- Trail mixes (nuts, seeds, dried fruits, dark chocolate)
- Vegan protein bars (e.g. Trek, Nakd)
- Vegan meal bars (e.g. Real Meal)*
- Dehydrated expedition meals (e.g. Firepot vegan range)**
- Vegan treats (e.g. chocolate, oat bars)
- Vegan multivitamins (especially with B12 and calcium, as most plant milks served were unfortified ones)
* We didn’t take these but they would have been so handy for the remote stages of the Tour. We’ll definitely bring a couple each next time!
** Even though we didn’t end up needing these, it was comforting to know we had a couple of backup meals in case of emergency.
Managing Expectations
Vegan options are limited in the Alps – especially in remote areas.
Don’t expect much choice, especially in the refuges. We were just thrilled that they could offer us a hot, hearty meal, and it saved us from resorting to our emergency supplies!
Always pack your own lunch and snacks, so you’re never caught short.
Honestly, we went into the trip with very low expectations food-wise, but thanks to planning and preparation, we were more than fine. (As you’ll see in our TMB Food Diary!) We enjoyed some truly delicious vegan meals along the way, and our packed lunches were often little feasts in themselves.
Final Thoughts
If you’ve been dreaming of hiking the Tour du Mont Blanc but worrying about doing it vegan – go for it!
With a bit of forward planning and realistic expectations, it’s absolutely doable. You’ll be rewarded with breathtaking scenery, a huge sense of accomplishment, and (yes!) some delicious meals along the way.
Here are two more posts we wrote about our experiences on the TMB, which you might find helpful if you’re planning your own vegan adventure:
- Vegan Food Diary on the Tour du Mont Blanc (TMB): What We Ate Stage by Stage
- Vegan Hiking Essentials for the Tour du Mont Blanc (TMB)
Have you already hiked the TMB as a vegan? If so, I’d love to hear your top tips, favourite vegan finds, and any advice you’d like to share with fellow hikers – please share them in the comments below!
With love,
Sharon xx
]]>These vegan British scones are incredibly easy to make, budget-friendly at just 15p each, and taste just as delicious as the classic version—with no dairy or eggs needed!
There’s nothing quite like a warm, freshly baked scone topped with fruity jam and a dollop of cream. It’s one of those simple pleasures that feels like a real treat! These British scones are ideal for weekend baking, tea parties with friends, or simply enjoying a moment of indulgence midweek.
I first created this scone recipe over a decade ago, and I’m still baking it today! In fact, this was the recipe that landed me a finalist spot in PETA UK’s very first ‘Great Vegan Bake-Off’ way back in 2013! You’ll also find it on page 47 of the Bit of the Good Stuff Cookbook. I’m so happy to finally re-share it here on the blog—with a fresh new look and set of photos.
These scones are so easy and inexpensive to make, using just a few pantry staples!
Ingredient Costs
Here’s a quick breakdown of the costs, sourced from Tesco where I currently do my main grocery shop (prices listed are for June 2025):
- 300ml / 1¼ cups soya milk (Tesco Longlife) – 38p
- 10ml / 2 tsp apple cider vinegar (Tesco) – 4p
- 270g / 2 cups plain flour (Tesco) – 14p
- 270g / 2 cups fine wholemeal or chapatti flour (Tesco Medium Chapatti Flour) – 26p
- 18g / 4 tsp baking powder (Stockwell & Co) – 7p
- 90g / 6 TBSP vegan butter (Flora Buttery) – 38p
- 36g / 3 TBSP unrefined cane sugar (Billingtons Golden Caster) – 10p
Total cost: £1.37
Cost per scone: 15p
Top Tips & FAQs
How do you get the perfect scone texture?
- The key is minimal handling. As soon as the dough starts coming together, turn it out onto a floured surface and avoid kneading it. Overworking the dough will make the scones tough or chewy.
- Roll it to a thickness of between 2.5 cm – 3 cm (1 inch – 1⅓ inches) for the best rise. And remember, when using a cutter, press straight down and lift up – don’t twist or you’ll end up with funny shape scones!
- A hot oven is essential too. It helps the scones puff up quickly, giving you that soft interior and crisp top.
What’s the best plant milk for vegan scones?
- Soya milk is my go-to for baking. It has a higher protein content than most plant milks, which helps with browning and structure. When mixed with vinegar, it curdles and mimics buttermilk—ideal for achieving that classic scone texture.
Recipe Card
Easy Vegan British Scones
Ingredients
- 300 ml / 1¼ cups soya milk
- 10 ml / 2 tsp apple cider vinegar
- 270 g / 2 cups plain (all-purpose) flour
- 270 g / 2 cups fine wholemeal (whole wheat pastry) flour or chapatti flour or sub with more plain flour
- 18 g / 4 tsp baking powder
- ¼ tsp salt
- 90 g / 6 TBSP chilled vegan butter or dairy-free spread (I use Flora Buttery or Vitalite)
- 36 g / 3 TBSP golden caster (unrefined cane) sugar
- A little extra soya milk for glazing
Filling Ideas
- Vegan buttery spread
- Strawberry jam or fruit spread (we love St Dalfour)
- Coconut Whipped Cream*
Instructions
- Preheat the oven to 220°C (200°C fan) / 425°F. Line a large baking tray with non-stick baking paper.
- In a jug, whisk the soya milk and vinegar together. Set aside while you prepare the dry ingredients.
- In a large mixing bowl, combine the flours, baking powder, and salt. Rub in the vegan butter/dairy-free spread using your fingertips until the mixture resembles fine breadcrumbs.
- Stir in the sugar.
- Make a well in the centre and pour in three-quarters of the milk mixture. Gently stir with a spoon to combine. Add the remaining liquid a little at a time, using your hands to bring the mixture together into a soft, slightly sticky dough. (Depending on the type of flour you use, you may not need all the liquid). Do not overwork the mixture, as this will result in heavy scones.
- Tip the dough onto a lightly floured surface. Sprinkle a little flour on top and gently roll out to a thickness of around 2.5cm – 3cm / 1 inch – 1⅓ inches.
- Using a 7.5cm / 3 inch metal pastry cutter, cut out rounds. Swiftly press straight down and lift—don’t twist! Place the scones onto the prepared tray.
- Re-roll the scraps as needed, handling the dough as little as possible.
- Brush the tops with a little soya milk, for a golden glaze.
- Bake for 15 minutes, or until lightly browned on top. Leave to cool slightly, before serving.
Notes
Pin for later
If you make these British Scones, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I always love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.
With love,
Sharon xx
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Coconut Whipped Cream (Vegan / Dairy-Free)
Lightly sweetened with a hint of vanilla, this dreamy coconut whipped cream is a delicious dairy-free alternative to traditional clotted cream. It’s quick and easy to make, and perfect for topping scones, fresh fruit, and all your favourite desserts.
We especially love serving it as part of a Vegan Cream Tea, alongside freshly baked scones, strawberry jam, and a pot of tea. It’s also wonderful paired with strawberries for a plant-based twist on the classic Strawberries & Cream dessert.
This recipe was first published in the Bit of the Good Stuff Cookbook (back in 2016), and it’s still my go-to dairy-free cream to this day. I’m so happy to finally be sharing it on the blog!
Top Tips & FAQs
Where can I find coconut cream?
In the UK, coconut cream is available in larger supermarkets—usually in the world food aisle near the coconut milk. My favourite is Sainsbury’s own-brand coconut cream (which comes in a handy tetra pak).
Why chill the coconut cream?
Chilling allows the cream to separate from the water and firm up—essential for that rich, clotted cream-style texture. Once chilled, the solid cream rises to the top, and that’s the part we want! Just be sure not to shake the container before opening, or the cream and water may remix.
How do I stop the cream from melting?
If your kitchen is warm, pop your jug (or small bowl) and beaters in the freezer for 5–10 minutes before you begin. This helps keep the coconut cream cool and prevents it from softening as you whip. Once whipped, store the cream in the fridge until needed.
Recipe Card
Coconut Whipped Cream (Vegan | Dairy-Free)
Ingredients
- 250 ml / 8½ fl oz coconut cream see Top Tips & FAQs above
- 1 TBSP icing (powdered) sugar
- ½ tsp vanilla extract
Instructions
- Chill the coconut cream in the refrigerator for at least 24 hours (this helps the cream separate and firm up). Do not shake the container.
- Carefully open and scoop the solid cream into a measuring jug or small bowl. (You can discard any water or save it for a smoothie.)
- If the cream is very firm, break it up with a fork, then beat with an electric hand mixer until smooth and fluffy.
- Sieve in the icing sugar, add the vanilla extract, and beat again until combined. Taste and add a touch more sweetener or vanilla if needed.
- Chill until ready to serve. The cream will keep in the fridge for up to a week. If it firms up too much, just whisk it with a fork before serving.
Notes
Pin for Later
If you make this Coconut Whipped Cream, I’d love to hear your feedback and any suggestions for adaptations. Feel free to tag your photos with #bitofthegoodstuff on social media – I always love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.
With love,
Sharon xx
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