Vegan food refers to food items that do not contain any animal products, such as meat, dairy, eggs, and honey.Vegan foods are typically plant-based and include fruits, vegetables, grains, legumes, nuts, and seeds.
Some Of Vegan Food
- Fruits: apples, bananas, berries, oranges, etc.
- Vegetables: broccoli, carrots, kale, spinach, etc.
- Grains: rice, quinoa, oats, bread, etc.
- Legumes: lentils, chickpeas, beans, etc.
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, etc.
- Plant-based milk alternatives: soy milk, almond milk, oat milk, etc.
- Plant-based meat alternatives: tofu, tempeh, seitan, etc.
There are many delicious and nutritious vegan food options available, and with a little creativity, you can make many delicious meals. Many traditional dishes can be adapted to be vegan by replacing animal products with plant-based alternatives.
Protein Rich Vegan Food
Some examples of protein-rich vegan foods include:
- Legumes such as chickpeas, black beans, kidney beans, and lentils
- Tofu and tempeh made from soybeans. This is the best vegan protein foods.
- Seitan made from wheat gluten
- Quinoa, a grain that is high in protein and contains all essential amino acids
- Nuts and seeds such as almonds, pumpkin seeds, and sunflower seeds
- Peas, broccoli, spinach and other leafy greens also contains protein
- Nutritional yeast, which is high in protein and B-vitamins as a vegan food
- Whole grains like bulgur, and wild rice are also vegan protein foods
- Some fortified plant-based milk and meat alternatives like soy, pea, hemp, and rice vegan food.
Vitamins For Vegan
Vegans, who eat no animal products, may have difficulty getting enough of certain nutrients in their diet. Here are some essential vitamins and minerals that vegans should pay special attention to:
- Vitamin B12: This vitamin is mostly found in animal products and is essential for maintaining healthy nerve cells and red blood cells. Vegan food doesn’t have Vitamin B12 . Vegans may need to take a B12 supplement or choose fortified foods, such as plant-based milk and nutritional yeast.
- Vitamin D: This vitamin helps the body absorb calcium and is important for bone health. It can be difficult for vegans to get enough vitamin D from food alone, so they may need to take a supplement or spend time in the sun.
- Omega-3 fatty acids: These healthy fats are important for heart health and brain function. Vegans can get them from flaxseeds, chia seeds, and walnuts, or by taking an algae-based supplement.
- Iron: This mineral is important for carrying oxygen in the blood. Vegans can get iron from leafy greens, legumes, and fortified cereals, but absorption may be lower than from meat sources.
- Calcium: This mineral is important for human body such as strong bones and teeth. Vegans can get calcium from leafy greens, fortified plant-based milk and tofu.
Vegan food is important to note that plant-based protein sources may not provide all of the essential amino acids that animal-based proteins do, but by consuming a variety of plant-based proteins throughout the day, vegan food can provide all the essential amino acids. It is also important to eat enough vegan food calories to meet your true energy needs. It is always best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
1-Seitan
Seitan, also known as wheat gluten, is a plant-based protein source that is commonly used in vegetarian and vegan cuisine. This vegan food is made by washing wheat flour dough with water until all the starch granules have been removed, leaving the gluten protein.
Seitan is high in protein and contains a variety of essential amino acids. The nutritional value of seitan can vary depending on the type of wheat used, the method of preparation. The added seasonings, but in general, it contains the following nutrients per 100 grams:
- Protein: 75-80 grams
- Fat: 1-2 grams
- Carbohydrates: 10-20 grams
- Fiber: trace amounts
- Iron: 2-5 mg
- Calcium: trace amounts
- Magnesium: trace amounts
- Phosphorus: trace amounts
- Zinc: trace amounts
Vegan food is also low in fat and calories, making it a healthy food choice for weight management. However, it is not a complete protein source, meaning it may not provide all of the essential amino acids that our body needs. This is also high in gluten, which may not be suitable for those with gluten sensitivity or celiac disease.
It is important to note that some seitan products may contain added ingredients such as preservatives, so it is always best to check the ingredient list when purchasing seitan. It is also best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
2-Tofu
One of the best vegan food. Tofu is a nutrient-dense food that is low in calories and fat but high in protein, iron, and other minerals. The nutritional value of tofu can vary depending on the type and preparation method, but in general, it contains the following nutrients per 100 grams:
- Protein: 8-19 grams
- Fat: 3-8 grams
- Carbohydrates: 1-4 grams
- Fiber: 1 gram
- Iron: 2-3 mg
- Calcium: 120-200 mg
- Magnesium: 30-50 mg
- Phosphorus: 120-200 mg
- Zinc: 1-2 mg
- Vitamin K: 15-20 mcg
- Vitamin E: 0.5-3 mg
It is also a good source of antioxidants and phytosterols, which may have health benefits such as reducing the risk of heart disease and cancer.
It’s worth noting that some tofu products may be processed or treated with chemicals, it’s always best to check the ingredient list when purchasing tofu, and opt for organic and non-GMO varieties whenever possible.
3-Legumes
Legumes, such as beans, peas, and lentils, are a nutritious and versatile food that can be included in a variety of dishes. They are a great plant-based source of protein and contain a variety of essential nutrients. Nutritional value of legumes can vary depending on the type of legume, but in general, they contain the following nutrients per 100 grams:
- Protein: 7-25 grams
- Fat: 0.5-4 grams
- Carbohydrates: 20-40 grams
- Fiber: 6-12 grams
- Iron: 2-6 mg
- Calcium: 40-120 mg
- Magnesium: 60-150 mg
- Phosphorus: 150-300 mg
- Zinc: 1-4 mg
- Vitamin K: 20-30 mcg
- Folate: 80-240 mcg
Legumes are also a good source of antioxidants and phytochemicals, which may have health benefits such as reducing the risk of heart disease and cancer. They are also high in dietary fiber, which can help support healthy digestion and blood sugar control. If you want tome make vegan recipes, you can try vegan buddha bowl.
It is important to note that some legumes, such as soybeans, may contain compounds called phytates that can inhibit mineral absorption. Soaking and cooking legumes can help to reduce the levels of phytates and make the nutrients more bioavailable. It is always best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
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4-Nutritional Yeast
Nutritional yeast is a type of deactivated yeast that is often used as a seasoning or ingredient in vegan and vegetarian dishes. It is a good source of minerals, protein and vitamins for vegan. Nutritional value of nutritional yeast can vary depending on the type and brand, but in general, it contains the following nutrients per 100 grams:
- Protein: 50-60 grams
- Fat: 5-8 grams
- Carbohydrates: 20-30 grams
- Fiber: 8-10 grams
- Iron: 5-15 mg
- Calcium: 30-60 mg
- Magnesium: 200-300 mg
- Phosphorus: 1000-1200 mg
- Zinc: 15-20 mg
- Vitamin B1 (thiamin): 3-5 mg
- Vitamin B2 (riboflavin): 4-6 mg
- Vitamin B3 (niacin): 50-70 mg
- Vitamin B6: 2-3 mg
- Vitamin B12: 30-60 mcg (depending on whether it’s fortified or not)
Nutritional yeast is also a good source of antioxidants and phytochemicals, which may have health benefits such as reducing the risk of heart disease and cancer. This vegan food is also a good source of beta-glucans, which can help support the immune system. It is also gluten-free and low in sodium, suitable for people with gluten sensitivity or celiac disease.
It is best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
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5-Peas
Peas are a nutritious and versatile food that can be included in a variety of dishes. They are a great plant-based source of protein and contain a variety of essential nutrients. Nutritional value of peas can vary depending on the type of peas, but in general, they contain the following nutrients per 100 grams:
- Protein: 5-7 grams
- Fat: 0.4-0.5 grams
- Carbohydrates: 13-16 grams
- Fiber: 3-4 grams
- Iron: 2-3 mg
- Calcium: 20-25 mg
- Magnesium: 20-30 mg
- Phosphorus: 70-80 mg
- Zinc: 0.5-1 mg
- Vitamin K: 30-40 mcg
- Vitamin C: 40-50 mg
- Folate: 60-70 mcg
Peas are also a good source of antioxidants and phytochemicals, which may have health benefits such as reducing the risk of heart disease and cancer. They are also high in dietary fiber, which can help support healthy digestion and blood sugar control. Peas are also a good source of Vitamin A, Vitamin E and Vitamin B6.
It is best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
6-Rice
Rice is a staple food that is consumed by billions of people worldwide. It is a good source of energy and contains a variety of essential nutrients. Nutritional value of rice can vary depending on the type of rice, but in general, it contains the following nutrients per 100 grams:
- Protein: 2-6 grams
- Fat: 0.4-1 grams
- Carbohydrates: 77-86 grams
- Fiber: 0.2-2 grams
- Iron: 0.6-1.6 mg
- Calcium: 10-20 mg
- Magnesium: 20-40 mg
- Phosphorus: 70-90 mg
- Zinc: 0.5-1 mg
- Vitamin K: trace amounts
- Vitamin B6: 0.1-0.2 mg
Rice is also a good source of complex carbohydrates, which provide energy to the body. White rice is a good source of energy, but brown rice is a better source of fiber, vitamins, and minerals. Some types of rice, like wild and black rice, are considered to be a whole grain and are richer in fiber, antioxidants and phytochemicals.
It is best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
7-Tempeh
Tempeh is a traditional soy-based food that is commonly used in vegan and vegetarian cuisine. It is made by fermenting cooked soybeans and then forming them into a solid cake. Tempeh is a good source of protein and contains a variety of essential nutrients. Nutritional value of tempeh can vary depending on the type of tempeh, but in general, it contains the following nutrients per 100 grams:
- Protein: 19-20 grams
- Fat: 9-12 grams
- Carbohydrates: 8-10 grams
- Fiber: 3-4 grams
- Iron: 2-3 mg
- Calcium: 140-150 mg
- Magnesium: 100-120 mg
- Phosphorus: 200-230 mg
- Zinc: 2-3 mg
- Vitamin K: 20-30 mcg
Tempeh is a complete protein source, meaning it provides all of the essential amino acids that our body needs. It is also a good source of probiotics, which can help to support gut health and boost the immune system. The fermentation process that is used to make tempeh also increases the bioavailability of minerals, vitamins and other nutrients.
It is important to note that some tempeh products may contain added ingredients such as preservatives or MSG, so it is always best to check the ingredient list when purchasing tempeh. This is also best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
8- Quinoa
Quinoa is a grain like crop that is grown primarily for its edible super seeds. It is called a “superfood” due to its high nutritional value. This vegan food is a good source of protein, fiber, vitamins, and minerals. Nutritional value of quinoa can vary depending on the type of quinoa, but in general, it contains the following nutrients per 100 grams:
- Protein: 4-8 grams
- Fat: 3-5 grams
- Carbohydrates: 21-35 grams
- Fiber: 2-5 grams
- Iron: 2-3 mg
- Calcium: 20-30 mg
- Magnesium: 70-120 mg
- Phosphorus: 250-300 mg
- Zinc: 1-2 mg
- Vitamin K: 10-20 mcg
- Vitamin B6: 0.1-0.2 mg
Quinoa is a complete protein source, meaning it provides all of the essential amino acids that our body needs. It is also gluten-free, making it a suitable alternative for those who are gluten intolerant or celiac. Quinoa is also high in antioxidants, including flavonoids and phenolic acids, which can have anti-inflammatory and anti-cancer properties.
It is best to consult a healthcare professional or a registered dietitian to ensure that you are meeting your nutritional needs.
9-Pumpkin seeds
Pumpkin seeds, also known as pepitas, are the edible seeds of the pumpkin fruit. They are a good source of minerals, fiber, protein and healthy fats. Nutritional value of these vegan food can vary depending on the type of pumpkin seeds, but in general, they contain the following nutrients per 100 grams:
- Protein: 30-35 grams
- Fat: 50-55 grams
- Carbohydrates: 5-10 grams
- Fiber: 6-7 grams
- Iron: 4-5 mg
- Calcium: 75-100 mg
- Magnesium: 300-350 mg
- Phosphorus: 600-700 mg
- Zinc: 4-5 mg
- Vitamin K: 50-60 mcg
- Vitamin E: 4-5 mg
Pumpkin seeds are also a good source of antioxidants, including carotenoids and tocopherols, which can have anti-inflammatory and anti-cancer properties. This vegan food also contain phytosterols, which can help to lower cholesterol levels. Pumpkin seeds are also a good source of magnesium which can help support healthy muscles and nerves, maintain a healthy heart rhythm, and keep bones strong.
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