Comparing BBC Good Food’s Top 10 Meat vs. Vegan Recipes​

BBC Good Food is the UK’s best-selling cookery brand, with free recipes offered online via YouTube and the BBC website to name a few. Since its inception, the brand has offered users over 13,000 delicious recipes, catering to individual needs that include budget meals, dietary requirements and seasonal ingredients.

As several restaurant chains have recently been accused of serving dishes for children with unacceptable levels of salt, home cooking is an excellent way to keep an eye on your intake.

In addition to providing recipes for the whole family, the BBC Good Food website provides a nutritional breakdown of meals, from kcals to protein and sodium levels. Simultaneously, a new BHF report has recently shown that reducing your daily salt intake could save lives! A reduction in the seasoning could result in 135,000 fewer cases of coronary heart disease by 2035, so the ability to monitor intake is a vital tool. 

As an increasing number of articles appear stating that a vegan diet is healthier than a carnivore diet, or that such a diet may even prolong life, the experts at PureSalt have conducted a comparison. As the UK’s most reliable provider of salt for the home and beyond, we have extensive experience in the industry. We have looked at the top 10 meat and vegan recipes on the BBC Good Food website to analyse if the vegan diet is, in fact, a healthy alternative regarding your daily salt intake. 

What actually is salt, and how much should I have per day?

Beyond a delicious seasoning, salt is a mineral. This food is primarily composed of sodium chloride (NaCI) and is resultantly the main source of sodium and chloride minerals for individuals, alongside containing magnesium, potassium and calcium. 

There are multiple benefits to this seasoning, including:

• Protective effects against heart disease
• Regulating water flow throughout the body for hydration
• Controlling nervous system signals
• Regulate hormones
• Improving sleep
• Balances electrolytes, therefore preventing muscle cramping

However, there are also downsides to this fabulous flavouring. Too much salt can have negative effects, such as contributing to high blood pressure. Due to this, the NHS recommends that adults eat no more than 6g of salt per day, which equates to 2.4g of sodium. In comparison, children should have even less, and babies less than 1g per day. 

It is resultantly important to get the right amount of salt per day, whether your diet includes meat or you follow a vegan diet. 

Why go vegan? 

A 2019 poll conducted by Vomad analysed the main reason that people decided to go vegan, with participants from 97 different countries. 68.1% of participants claimed they went vegan due to animals, with 17.4% for health purposes, 9.7% for the environment and 4.8% for ‘other’ reasons.

Since this time, there has been a stark rise in environmentalism, sparked by the rise of global activists such as Greta Thunberg, the impact of Covid-19 and global warming. As a result, the reasons for people going vegan have altered significantly since 2019 while rapidly increasing, with an estimated 40% increase in 2020. However, there are consistently several great health benefits to switching to this diet compared to the standard meat-inclusive diet, such as:

• Weight loss
• Lowering cholesterol levels for weight loss
• Reducing A1C levels for easier diabetes management
• Lessening the risk of several types of cancer
• Increased nutrients
• Reductions in arthritis pain
• Less risk of heart disease

In spite of this, many vegan alternatives have cultivated a reputation for their high salt content. As a result, PureSalt has put together a comparison of some of the top BBC Good Food recipes to answer the pending question… Do vegans consume more salt?  

Top 10 BBC Good Food Meat Recipes and Their Salt Content

1. Chicken and Chorizo Jambalaya 

With over 2,461 ratings and a five-star rating, this ‘healthy Cajun-inspired rice pot’ is packed with the popular Spanish sausage, tender chicken and vegetables. Classed as healthy on the BBC Good Food website, this flavoursome meal contains 1.2g of salt. 

2. Chilli Con Carne

This classic dish can be created in several ways, with variations of seasonings and additions, such as goats’ cheese, baked beans or even dark chocolate. The BBC Good Food version benefits from 2,396 reviews and a five-star rating, utilising your leftover store cupboard ingredients for a cost-effective dinner. However, this dish might be one to have on special occasions, containing 2.32g of salt per serving. 

3. The Best Spaghetti Bolognese

The ultimate comfort food has 833 ratings and boasts another five-star rating. This classic Italian dish comprises pasta topped with a delicious meaty chilli and tomato sauce. Covered in utterly delicious grated parmesan, this flavour sensation clocks at a mediocre 1.6g of salt per serving. 

4. Ultimate Spaghetti Carbonara

Pancetta, parmesan and pecorino make this meal an easily created luxury. While it requires some technique, over 654 reviews and a five-star rating prove that this dish is beloved by many. Despite this, the plate has 2.02g per serving of salt, so limit yourself to a single serving at dinner and save the leftovers for another day. 

5. Beef and Vegetable Casserole

This traditional dish is incredibly hearty and will warm you up after a cold day. With 1.6g of salt per serving, it is additionally not too heavy on the salt. With 563 reviews and a five-star status, you can easily freeze this for meal preparation. For a delicious twist, you can also braise your beef in red wine. 

6. Slow Cooker Beef Stew

Are you a fan of tender beef but struggle to find the cooking time? You will love this BBC Good Food recipe. You add each batch of meat into the slow cooker for 8-10 hours on low or high for 4 hours, meaning this recipe will either be done by the afternoon or after the work day. With 378 reviews and its five-star rating, we think this recipe deserves a bonus star, with only 0.2g of salt! 

7. Sam’s Toad-in-the-Hole

Requiring only five low-cost ingredients, this traditional English dish is so easy that even the kids can make it. The BBC Good Food version has 366 ratings and has four out of five stars. While the dish might be a comfort, the salt content is one to watch out for, with 2.3g of salt per serving. Combined with additional gravy you may be consuming 50% of your recommended salt intake in one meal! 

8. Crispy Chilli Beef

This Chinese takeaway favourite has been simplified so you can easily create it at home. With flash-fried steak and plenty of ginger, this flavoursome meal has been reviewed 364 times and has full stars. While incredibly moreish, we recommend keeping an eye on the size of your plate – 2.2g of salt is hiding in each portion. For a healthier alternative, consider using low sodium soy sauce instead. 

9. Chinese-Style Braised Beef One-Pot

This delicious one-pot beef dish utilises Chinese seasonings and flavourings, such as Chinese five-spice powder, Chinese cooking wine and spring onions to deliver a punch of vibrant bites. 253 individuals have reviewed this dish and voted it a 5/5 star recipe. However, as with the crispy chilli beef above, consider using low sodium soy sauce. Using standard soy sauce, as per the recipe, will leave you with an eye watering 2.39g of salt per serving.

For the chilli heads, you can also add some szechuan peppers for a kick.  

10. Chicken Arrabiata Stew and Parmesan Dumplings

Comfort cooking at its finest, this spin on the classic Italian dish will delight your taste buds. Between tender chicken and deliciously cheesy parmesan dumplings, one of the 250 reviewers has declared this dish ‘an absolute cracker’. 

The article contains tips on how to make this dish vegetarian, aiding its deserved five-star rating. With a moderate 1.4g of salt per serving, you can even have a cheeky second helping. 

Top 10 BBC Good Food Vegan Recipes and Their Salt Content

1. Sweet Potato and Peanut Curry

This curry is not only tasty, budget-friendly and packed with healthy vegetables, but contains two of your five-a-day for less than 400 calories! The combination of Thai red curry paste, coconut milk and sweet potato results in a deliciously creamy yet moreish meal. With 874 ratings and 5/5 stars, the recipe also clocks in at 0.6g of salt per serving. What is not to love? 

2. Spinach, Sweet Potato and Lentil Dhal

Another superstar recipe, this meal is iron-rich, low-fat and low-calorie, containing three of your five-a-day. In addition, you can also freeze it, enabling easy meal preparation throughout your busy week. With a plethora of delicious seasonings, including cumin, turmeric and ginger, this dish has gained 747 ratings for five stars. As an added bonus, the salt content is only 0.6g per serving, while boasting 18g of protein. 

3. Vegan Banana Bread

Banana bread is the perfect way to use your leftover ripe bananas before they spoil. This delicious treat can be enjoyed anytime throughout the day and can also be filled with dried fruit or nuts for an extra crunch. The 429 reviews and 5/5 stars are an indication of how beloved this recipe is, with only 0.5g of salt per boot – so you can treat yourself to an extra slice or two. 

4. Chickpea Curry 

This vegan dish takes only 15 minutes to prep and 25 minutes to cook, resulting in three of your five-a-day! The perfect accompaniment to rice or some dahl, 369 people have reviewed this dish, which has received full marks. The salt content stands at 0.2g per serving, so you could even have this as a main or side dish throughout the day while meeting your recommended salt intake. 

5. Vegan Lemon Cake

What do vegans eat, many people wonder. In this case, vegans eat a light and refreshing vegan lemon cake. With less than 10 ingredients and waist-friendly calorie contents, this dish can even be created in gluten-free format. 281 individuals have reviewed this dish for four out of five stars, which can also be frozen! With only 0.3g of salt per serving, the cake has been described by reviewers as ‘delicious and light as a feather’. 

6. Roasted Aubergine and Tomato Curry

This rich but simply vegan curry combines roasted aubergine with spices and tomato for an aromatic delight. It can also be easily frozen and served alongside rice or chapatis for meals throughout the week, with an incredible 0g of salt per serving. 274 people have reviewed this salt-free delight, which also clocks in at 331 calories per serving for a duly owed 5/5 stars. 

7. Vegan Chilli 

If you are searching for the ultimate vegan chilli, BBC Good Food has done it. With a wide array of vegetables, including carrots, celery, red pepper, legumes and spices, this dish is packed full of delicious flavours. The recipe requires 15 minutes of preparation and 45 minutes of cooking time if done as standard, but can also be popped into a slow cooker for 6 hours for the perfect meal at the end of the day. 

Some chilli is heavy on the salt, including the BBC Good Food’s meat chilli, with 1.6g more of salt than its vegan counterpart, which has only 0.6g of salt per serving. The 211 reviewers have resultantly given this meal 5/5 for its low-sodium, low-calorie, low-fat AND low-saturates properties. 

8. Vegan’s Shepherd’s Pie

This delicious vegan shepherd’s pie is packed with vegetables, including porcini mushrooms, leeks, carrots and butternut squash, alongside the star of the show, crispy potatoes. With low-calorie and low-fat qualities, it is no wonder 121 people have reviewed it for 4/5 stars. The 0.5g of salt per serving is also a bonus, with extra helpings for those colder nights. 

9. Easy Vegan Chocolate Cake

Vegan dishes do not have to be complicated. This easy vegan chocolate cake certainly is not! This dish contains avocado as a secret ingredient, replacing the eggs and adding moistness and richness. As the dish is also gluten and nut-free, alongside being vegan, nearly anyone can eat it – so it may be a great shout for family get togethers. 121 reviewers have rated this dish a four out of five stars, with each delicious slice containing only 0.9g of salt! 

10. Vegan Curried Squash, Lentil and Coconut Soup

Combining Indian spices with hearty butternut squash, this soup is sure to be a winter favourite. Even more delicious is that it contains only 0.4g of salt per serving – and serves six! So you can invite all your friends round for a warming bowl, safe in the knowledge that you are serving a low-sodium meal. 118 other reviewers seem fond of it, with another 5/5 rating, with one describing it as a ‘keeper’. 

Take the results (with a pinch of salt)

While the direct comparison of several recipes has suggested that vegan recipes contain less salt, the majority of BBC Good Food recipes do not use meat substitutes.These products are often heavily salted to produce a more ‘meaty’ taste, such as Beyond Meat burgers. Importantly, more than 75% of plant-based products analysed by Nutrient in 2021 did not meet the UK government’s salt reduction targets of less than 0.3g of salt per 100g. 

In addition, the multitude of meat-eaters will not consume meat on a daily basis, with meat consumption cut by 17% over the past decade. As Britain experiences a cost of living crisis in 2022, this is likely to further decline, with shoppers spending 7.8% less on meat compared to 2021 figures. 

Salt is a vital nutrient, and the human body cannot live without sodium! However, it is best to moderate your daily intake to ensure you are reaping the benefits instead of overdoing it. With the addition of nutritional labels to the majority of UK products in 2012, this is now easier than ever! 

PureSalt is a highly reputable and reliable provider of salt in the UK. We cater to domestic and commercial customers and provide an extensive range of salts for all uses.