If the first thing that springs to mind when you think of vegan are the words ‘boring’ and ‘plain’, think again!
There are many vegan foods that are not only delicious and fulfilling but incredibly versatile and nutritious, allowing you to create the perfect dishes that you’ll go back to time and time again.
Here are The Goodness Project‘s top 10 vegan foods that are destined to change your life:
A complete protein, quinoa is a wonder food that allows you to make a wide range of different dishes, including everything from patties to breakfast porridge.
As well as these, it’s also perfect for:
- Aside from any dish
- A base for salads
- An alternative to white rice thanks to its light and fluffy texture
- Adding to Buddha bowls
- Using as replacement taco ‘meat’
Tofu often gets a bad rap because of its naturally bland taste, however, if you know how to prepare properly, you’ll have tasty and versatile tofu on hand at all times! Tofu can be baked, boiled, fried, scrambled – the list is endless.
A firm favorite, scrambled tofu is ideal for breakfast.
It can also be used in so many foods including lasagne, pies, pasta sauces, and much more!
We recommend always checking if your tofu is vegan first.
Take a look at this tofu cooking guide for help and advice when it comes to making the perfect tofu.
Made from toasted ground hulled sesame, Tahini is a middle eastern condiment that also makes the perfect sauce.
Its ground sesame seeds are high in calcium, magnesium, copper and other minerals, making tahini a nutritious choice.
It works well with garlic to create an Asian-style sauce or can even be mixed with soy sauce to make a delicious dressing for your salads. As well as this, tahini works amazingly well in hummus recipes (Chickpea or otherwise).
Mix it with vegan mayonnaise to make an amazing dip for fries and vegetables, or use it as a spread on your sandwiches.
4. Olives & Avocados
Your heart and body will love you for eating olives and avocados! Both olives and avocados offer high levels of monounsaturated fatty acids which help lower cholesterol and reduce the risk of heart disease.
They also contain omega 3 fatty acids to promote brain health, so adding them to any salad or sandwich doesn’t just add flavor, but also promotes good health.
As well as this, avocado can be turned into a delicious vegan mayo, perfect for dressing up salads and sandwiches while olives add flavor to rice dishes such as paella.
Seitan is a great source of protein and can be prepared in a variety of delicious ways. We love using seitan to make vegan ‘chicken’ nuggets that your family will love, even the ones who aren’t vegan. You can also use it to create a filling meat-free mince for spaghetti Bolognese, lasagne, or shepherd’s pie.
6. Dark Chocolate
The majority of dark chocolate is vegan, but always check the label/brand before purchasing and consuming.
As well as eating dark chocolate bars by themselves, dark chocolate is also incredibly flavourful when baked, meaning that you can add dark chocolate to many different recipes such as vegan cake or cookies.
Not only is chocolate tasty, but it’s also good for you too. Dark chocolate contains three times more antioxidants than blueberries, so it’s a great way to add some antioxidants into your diet.
Tempeh is a great source of fiber, vitamins, and minerals. It contains more protein than tofu but it has a stronger, slightly sour flavor that works well in curries, stir-fries, and sandwiches. It’s also amazing when made into vegan ‘bacon’ tempeh!
Lentils are the food that keeps on giving. While you can use them to make a healthy soup or enjoy them with rice for dinner, you can also add them to salads, and even create lentil patty burgers for the ideal beef replacement.
Lentils are also ideal in the likes of a spaghetti bolognese.
Lentils are high in iron so they’re perfect for those who may not get a lot of iron in their diet by eating other foods.
9. Nuts and Seeds
Packed full of nutrients, nuts, and seeds are the perfect snack choice. Opt for a bowl of salted nuts instead of crisps, or add seeds to your sweet potato wedges.
You can also use them to make homemade energy balls that are great for snacking on the go or adding to your favorite smoothie.
Nuts and seeds contain high levels of vitamin E, meaning they’re perfect for fighting free radicals which can damage cells and make you age faster. They’re also a good source of omega 3 fatty acids so add these little guys to your salads for added flavor and crunch!
10. Coconut milk
Coconut milk is a versatile product that can be used to make everything from vegan cheese to chocolate and even ice cream.
It’s also high in antioxidants so there are lots of health benefits at hand.
Coconut oil can be used as a dairy-free replacement for butter on toast or you could melt it down and use it as the base for your next cake.
These 10 foods are versatile, nutritious, and great alternatives to non-vegan foods if you’re a new vegan looking for tips and advice on what to eat.
About The Author:
Anna is the co-founder of TheGoodnessProject.co.uk, a highly regarded e-commerce platform offering quality free-from gifts, subscription boxes, and health supplies for offices.