Vegan diets typically include a variety of soy products ranging from soy milk to stuffed soy turkey. Some vegans are allergic to soy, do not enjoy the flavor or do not wish to overwhelm their bodies with too much soy. The University of Maryland states that those who are allergic to soy should not only exclude soy and its products, but supplements containing soy components such as soy isoflavones. If you are a vegan who wants to eat soy-free, there are products that are now available.
Seitan
Seitan is a soy free meat alternative that has perhaps the closest resemblance to meat's texture and consistency. Seitan is made from cooked wheat gluten dough. You can make it yourself or buy it at health food stores. Some stores sell it already marinated to taste like meat. Other seitan products are plain and you can marinate it yourself. You can simply add minced garlic, soy sauce, steak sauce or other meat or poultry marinade to it before cooking. The longer you let it marinade the better. A good rule of thumb is at least an hour or overnight.
Legumes
Beans other than soybeans can make a great staple to your soy-free vegan diet. For burritos you can replace a soy beef substitute with refried pinto beans. Also, you can eat soups with high iron, high fiber and high protein beans like adzuki and lentil which are close equivalents to the nutrient-packed soybeans, according to the United States Department of Agriculture. You can make a soy-free vegan Cuban dish by adding black beans on top of a bed of brown rice and sautéed plantains. Mediterranean meals use chickpeas as a basis for some meals and side dishes. For example; falafel and hummus.
Nuts and Seeds
Nuts are a source of soy-free vegan protein by themselves or as protein sources in meat-alternative products. The meat alternatives that are made with nuts are usually nut-based vegetable burgers. Soy-free vegan dairy alternatives exist that are made from almonds, hemp seed and grains. Nuts are not only high in protein, but high in healthy oils and minerals.
Mushroom
A soy-free vegan diet may include a marinated and sautéed portabella mushroom as a vegan steak or burger or a variety of processed meat alternative products that are derived from a mushroom are available at health food stores. Such soy-free vegan products include chicken free patties, nuggets and other products.
Member Comments