Jumping into the vegan lifestyle is like setting off on a thrilling culinary adventure, packed with mouthwatering and varied dishes from around the globe. Whether you’re just starting out or you’re a vegan veteran, this complete A-to-Z guide to vegan foods will help you discover and savour the finest plant-based delights. Ready? Let’s do it!
A – Avocados
Avocados are a vegan superstar! Packed with healthy fats, fibre, and essential nutrients, they add a creamy, rich flavour to all kinds of dishes. Perfect for salads, toast, and smoothies, even baking! (yes I said it!) avocados truly do make everything better. This superfood is also wonderful for toddlers to enjoy, so get them started early.
B – Beans
Beans, such as black beans, chickpeas, and kidney beans, are fantastic sources of protein, fibre, and vitamins. They’re super versatile, too—great in soups, stews, salads, and even desserts; yes you can even bake black bean brownies.
C – Chia Seeds
Chia seeds might be tiny, but these little superstars are nutritional giants! Loaded with omega-3 fatty acids, fibre, and protein, they’re perfect for puddings, smoothies, and even as egg replacements in baking. My husband eats chia seeds in his oats, yoghurt, and his smoothies every day.
D – Dates
Dates are nature’s candy and a personal favourite of mine. They’re an awesome natural sweetener for baking and snacking. Packed with fibre, potassium, and magnesium, dates are a healthy alternative to refined sugar and the ones without the pits are enjoyed by kids too.
E – Edamame
Edamame, those delightful young soybeans, are packed with protein and fibre. They make a tasty snack or a fantastic addition to salads and stir-fries for a protein punch. These can so easily be found in supermarkets, dried, fresh, frozen, even savoury ones in the treat aisles. Try them, you will love it!
F – Flaxseeds
Flaxseeds are little nutrition heroes, bursting with omega-3 fatty acids and fibre. Ground flaxseeds are perfect when used as an egg substitute in baking or sprinkled over cereals and salads for a health boost. They have a subtle, nutty taste, delicious.
G – Grains
Grains like quinoa, brown rice, and oats are vegan diet essentials. They’re loaded with nutrients, fibre, and protein. Quinoa is extra special because it’s a complete protein, making it a powerhouse addition to any meal. I love to make quinoa salads with fresh cucumber, tomatoes, vegan cheese chunks, red onion and avocadoes. Simple but fresh and fabulous.
Vegan Meats & Fish Alternatives
Saying goodbye to meat is a breeze with all of the amazing vegan alternatives out there! Brands such as Beyond Meat, Tofurky, and Gardein have got you covered with tasty options for burgers, sausages, and deli slices. A personal favourite for my little one is the chicken substitutes from What The Cluck? The name makes me giggle every time, and their products are mouthwatering.
Popular Brands and Products:
Beyond Meat: Try their Beyond Burger, Beyond Sausage, and Beyond Beef for a satisfying bite.
Tofurky: Enjoy their deli slices, sausages, and special holiday roasts for any occasion.
Gardein: Treat yourself to meatless meatballs, crispy tenders, and fishless fillets that hit the spot.
Field Roast: Indulge in their sausages, roasts, and deli slices for a flavourful meal.
Impossible Foods: Don’t miss their Impossible Burger, famous for its beef-like taste and texture.
Nutritional Comparison (per 100g):
| Product | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|
| Beyond Burger | 250 | 20g | 18g | 3g | 2g |
| Tofurky Sausage | 270 | 30g | 10g | 8g | 6g |
| Gardein Meatballs | 170 | 17g | 8g | 10g | 2g |
| Field Roast Sausage | 220 | 26g | 8g | 5g | 6g |
| Impossible Burger | 240 | 19g | 14g | 9g | 3g |
H – Hummus
Hummus, a delightful blend of chickpeas, tahini, lemon, and garlic, is not only tasty but also packed with nutrition. It’s an ideal companion for veggie dips, a fantastic sandwich spread, or a perfect addition to your favourite bowls. A good dollop of hummus will put a smile on anyone’s face and it’s super easy to make at home as well. Stores offer numerous varieties, such as red pepper hummus, avocado hummus etc etc. Well worth a try.
I – Ice Cream (Vegan)
Don’t want to miss out on your ice cream on a hot Summer’s day? Vegan ice cream is here to save the day! Made from coconut, almond, or soy milk, these dairy-free delights come in a variety of flavours from popular brands like Ben & Jerry’s and So Delicious. Perfect for satisfying any sweet tooth! Vegan ice cream is also super easy to make at home, give it a try!
Dairy & Egg Alternatives
Making the switch from dairy and eggs is easier than ever with the abundance of plant-based options available. Enjoy the creamy goodness of almond milk, the tangy taste of soy yogurt, and the delicious flavours of vegan cheeses from brands like Daiya and Kite Hill. I am a big fan of vegan cheese and I love trying as many variants as I can get my hands on. Nothing like a good old toasted vegan cheese to fix those cravings.
Popular Plant-Based Alternatives
Milk: Dive into the rich flavours of almond, soy, oat, rice, and coconut milk. Yoghurt: Enjoy soy, coconut, and almond-based yoghurts from brands such as Silk and Kite Hill. Cheese: Delight in vegan cheeses from Daiya, Follow Your Heart, and Miyoko’s. Eggs: Try versatile alternatives like JUST Egg or use flax or chia seeds for baking.
Nutritional Comparison (per 1 cup):
| Product | Calories | Protein | Fat | Carbs | Calcium |
|---|---|---|---|---|---|
| Almond Milk | 30 | 1g | 2.5g | 1g | 450mg |
| Soy Milk | 80 | 7g | 4g | 4g | 300mg |
| Oat Milk | 120 | 3g | 5g | 16g | 350mg |
| JUST Egg | 70 | 5g | 5g | 1g | 0mg |
J – Jackfruit
Jackfruit is a superstar when it comes to versatility! This amazing fruit can step in as a meat substitute in dishes like tacos and sandwiches. Its texture is remarkably similar to pulled pork, making it a favourite for vegan BBQ lovers. I am currently obsessed with jackfruit burgers and trying out as many options as possible.
K – Kale
Kale is a powerhouse leafy green, bursting with vitamins A, C, and K, along with calcium and antioxidants. Toss it in salads, blend it into smoothies, or stir-fry it for a nutrient-packed meal. We try to utilize kale as often as possible in our home as we know the benefits.
L – Lentils
Lentils are your easy go-to for protein, fibre, and iron. They shine in soups, stews, curries, and salads, and you can even transform them into delicious lentil burgers, which are easy and simple to make! Talk about versatile!
M – Mushrooms
Mushrooms, especially portobello and shiitake varieties, bring a hearty texture and rich umami flavour to your dishes. Grill them, stuff them, or add them to sauces and soups for a savoury boost. Interesting fact, shiitake mushrooms are a powerhouse food for dogs, cook them soft and chop them finely and sprinkle some in with your dog’s meal a few times a week, our baby girl Frenchie/English bulldog cross Zara loves them.
N – Nutritional Yeast
Nutritional yeast is your secret weapon for a cheesy flavour without the cheese! Packed with B-vitamins, sprinkle it on popcorn, pasta, or mix it into vegan cheese recipes for that extra zing.
O – Oats
Oats are a breakfast and snack-time hero! Whip up a comforting bowl of oatmeal, blend them into smoothies, or bake them into vegan cookies, muffins and granola bars. Healthy and delicious!
Grains, Nuts, and Seeds
Add a burst of nutrition to your meals with whole grains such as quinoa and brown rice, and don’t miss out on the benefits of nuts and seeds such as almonds, chia seeds, and flaxseeds. These gems are key to a balanced vegan diet and really so easy to toss in with a meal. It takes no effort and the benefits pay off.
Whole Grains:
Quinoa: Packed with all nine essential amino acids, making it a complete protein.
Brown Rice: Loaded with fibre and antioxidants and keeps you fuller for longer.
Oats: A fantastic source of soluble fibre and minerals, also great at keeping you going.
Nuts and Seeds:
Almonds: Full of healthy fats, protein, and vitamin E, there are so many tasty, toasted and flavoured options to choose from that snacking is a breeze!
Chia Seeds: Rich in omega-3 fatty acids, fibre, and protein.
Flaxseeds: Excellent source of omega-3s and lignans.
Nutritional Benefits:
| Food | Key Nutrients | Usage Ideas |
|---|---|---|
| Quinoa | Protein, iron, magnesium | Salads, bowls, side dishes |
| Almonds | Healthy fats, protein, vitamin E | Snacks, nut butter, baking |
| Chia Seeds | Omega-3s, fiber, antioxidants | Smoothies, puddings, egg replacer |
| Flaxseeds | Omega-3s, fiber, lignans | Smoothies, baking, cereals |
P – Plant-Based Milk
Plant-based milks such almond, soy, oat, and coconut milk are must-haves in a vegan diet. They’re perfect for coffee, smoothies, baking, and cooking as delicious dairy-free alternatives. Try some coconut milk in your morning coffee, oh my goodness game changer!
Q – Quinoa
Quinoa is a protein-packed, gluten-free grain that includes all nine essential amino acids. It’s perfect in salads, bowls, or as a tasty side dish. Also fantastic for those who do not want to eat wheat, like my husband who prefers to stay clear of wheats but wants those good carbohydrates for his body.
R – Rice (Brown and Wild)
Brown and wild rice are fibre-rich whole grains that make a nutritious base for stir-fries, bowls, vegetable curries, and side dishes.
S – Seeds
Seeds such as sunflower, pumpkin, hemp, and sesame seeds are little powerhouses of nutrition. Sprinkle them on salads, blend them into smoothies, or bake them into your favourite treats, there are so many options to choose from.
T – Tofu
Tofu is a super versatile soy product packed with protein and calcium. Bake it, sauté it, scramble it, or even blend it into smoothies and desserts! Make sure, though, that you choose either firm or soft tofu, according to what you want to do with it as this makes a real difference. An absolute favourite in our house is rice paper rolls filled with fried tofu, avocado, cucumber, shredded carrot and sticky rice. I make this every week.
U – Udon Noodles
Udon noodles are thick, hearty wheat noodles that are fantastic in soups and stir-fries, forming a solid base for many Asian-inspired vegan dishes. Toss them simply with a nice Chinese style sauce and you have a light, delectable snack or quick meal when on the go.
V – Vegetables
Fill your plate with a rainbow of vegetables! Leafy greens, carrots, broccoli, bell peppers, tomatoes, brinjals, butternut, mange tout and sweet potatoes are just a few examples of nutrient-packed options that should be staples in any vegan diet and healthy household.
Vegan-Friendly Cuisines
Dive into vegan dishes from around the globe! Ethiopian cuisines are bursting with rich stews and injera, Indian cuisines offer a variety of vegetable curries, and Italian cuisines are endless with their delicious pasta and pizza options.
Incorporating these vegan foods into your diet will let you savour a world of flavours and nutrients while making ethical and sustainable choices. Remember, the key to a successful vegan lifestyle is to explore, experiment, and enjoy the journey! Never stop researching new recipe ideas is key. Instagram alone has so many inspiring vegan feeds that I follow and try new things from every week.
Author: Carla Moore
