When the words "boring" and "plain" come to mind when thinking vegan, think again!
There are plenty of vegan foods out there that are not only delicious and filling, but also incredibly versatile and nutritious, so you can create the perfect dishes that you will come back to time and time again.
Here are The Goodness Project's top 10 vegan foods that are destined to change your life:
Quinoa is a complete protein and miracle cure that you can use to make a variety of different dishes, from patties to breakfast porridge.
In addition, it is also perfect for:
- Apart from every dish
- A base for salads
- An alternative to white rice thanks to its light and fluffy texture
- Add to Buddha bowls
- Use as a substitute for taco "meat"
Tofu often gets a bad rap for its naturally mild taste, but knowing how to cook properly means you'll always have delicious and versatile tofu on hand! Tofu can be baked, boiled, fried, stirred – the list is endless.
A firm favorite, scrambled tofu, is ideal for breakfast.
It can be used in so many foods too, including lasagna, pies, pasta sauces, and so much more!
We always recommend checking that your tofu is vegan first.
Take a look at this tofu cooking guide for help and advice on making the perfect tofu.
Made from roasted, ground, peeled sesame seeds, tahini is a Middle Eastern spice that also makes the perfect sauce.
Its ground sesame seeds are high in calcium, magnesium, copper, and other minerals, which makes tahini a nutritious choice.
It works well with garlic to create an Asian sauce, or can even be mixed with soy sauce to make a delicious dressing for your salads. Additionally, tahini works amazingly well in hummus recipes (chickpeas or otherwise).
Mix it with vegan mayonnaise for a fantastic dip for fries and vegetables, or use it as a spread on your sandwiches.
4. Olives & Avocados
Your heart and body will love you when you eat olives and avocados! Both olives and avocados are high in monounsaturated fat, which help lower cholesterol and reduce the risk of heart disease.
They also contain omega-3 fatty acids to help promote brain health, so adding it to any salad or sandwich will not only add flavor, but also promote health.
In addition, avocado can be turned into a delicious vegan mayo, which is perfect for serving 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 number of delicious ways. We love using seitan to make vegan "chicken" nuggets that your family will love, even those that aren't vegan. You can also use it to make filling meatless minced meat for spaghetti bolognese, lasagna or shepherd cake.
6. Dark chocolate
The majority of dark chocolate is vegan, but always check the label / brand before buying and consuming it.
In addition to eating dark chocolate bars, dark chocolate is incredibly flavourful in baking too, so you can add dark chocolate to many different recipes such as vegan cakes or biscuits.
Chocolate is not only delicious, but also good for you. Dark chocolate contains three times more antioxidants than blueberries, so it's a great way to add some antioxidants to your diet.
Tempeh is a great source of fiber, vitamins, and minerals. It contains more protein than tofu, but has a stronger, slightly acidic taste that works well in curries, stir-fries, and sandwiches. It's amazing when made into vegan bacon tempeh too!
Lentils are the kind of food that is always available again and again. You can use it to make a healthy soup or enjoy it with rice for dinner, but you can also add salads and even make lentil patty burgers as an ideal beef substitute.
Lentils are also great as spaghetti Bolognese.
Lentils are high in iron, making them perfect for those who may not get a lot of iron in their diet from consuming other foods.
9. Nuts and seeds
Packed with nutrients, nuts, and seeds, they're the perfect snack choice. Opt for a bowl of salted nuts instead of chips 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 with your favorite smoothie.
Nuts and seeds are high in vitamin E, which means they're perfect for fighting free radicals that damage cells and can make you age faster. They're also a great source of omega-3 fatty acids, so add these little guys to your salads for extra flavor and crispness!
10. Coconut milk
Coconut milk is a versatile product that can be used to make anything from vegan cheese to chocolate to ice cream.
It's also high in antioxidants so there are many health benefits to be found.
Coconut oil can be used as a non-dairy substitute for butter on toast, or you can melt it down and use it as a base for your next cake.
These 10 foods are versatile, nutritious, and great alternatives to non-vegan foods if you are a new vegan looking for tips and advice about eating.
About the author:
Anna is the co-founder of TheGoodnessProject.co.uk, a highly regarded e-commerce platform that offers high quality gifts, subscriptions and health items for offices.