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Can You Be a Soy-Free Vegan?

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soy free vegan food

Eating Vegan Without the Soy

So, if you’re not replacing chicken with fake chicken and beef with fake beef, what does a vegan meal look like, and how do you get enough protein? Just like with a vegetarian diet, the trick is to reimagine your plate. If you live in the South, like I do, the typical meal is probably something like “meat and three,” where the meat is the star of the show, and the sides are overcooked veggies and maybe some mac and cheese. Take out the cheese and the meat, and that’s a pretty sorry plate!

Related Reading: 5 Soy Free Milk Alternatives

Getting out of that meat-plus-sides mindset is the key to healthy vegan eating. Here are some sample vegan main dishes that are delicious one-dish meals or as the main event with your favorite veggies on the side:

Of course, these are just a few examples. In general if you mix up your favorite starch or whole grain with a vegan protein source, veggies, and spices or a tasty sauce, chances are you’ve got a delicious, filling main course with no meat or fake meat in sight!

Up next, check out some vegan protein sources that are completely soy free and don’t rely on fake meats.

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Read more: Basics, Diet & Nutrition, Eating for Health, Food, Health, Vegan, Vegetarian, , , , , , , , , ,

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!

87 comments

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8:06AM PST on Jan 4, 2014

it's possible I'm a vegan and allergic to soy and nuts . some of my staples are quinoa and vega sport makes great protein bars & shakes (natural , soy free,vegan,nut free,sweetend with stevia) ,and while it doesn't taste to good alone pea protein is great for baking ,you can get it at the health food store.

8:05AM PST on Jan 4, 2014

it's possible I'm a vegan and allergic to soy and nuts . some of my staples are quinoa and vega sport makes great protein bars ? shakes (natural , soy free,vegan,nut free,sweetend with stevia) ,and while it doesn't taste to good alone pea protein is great for baking ,you can get it at the health food store.

5:09PM PST on Mar 5, 2013

thanks for the link to the baigan bharta (something to try next summer!)

3:41AM PST on Mar 5, 2013

Good recipes to add to my toolbox.

6:10AM PST on Feb 20, 2013

What's wrong with veggies and fruit??? Who needs Soya anyway...

4:40PM PST on Feb 19, 2013

Yes you can! There is plenty of soy-free vegan food available :)

2:41PM PST on Feb 19, 2013

My niece is ~ she's allergic to soy. And yes, she has to read labels constantly. You'd be surprised.

1:43PM PST on Feb 19, 2013

For people who suffer from kidney stones, unfortunately, most beans, nuts and tofu products contain high amounts of oxalic acid which is the basis of stone formation. If such a person chooses to get protein sources from meat, I cannot condemn that person for trying to avoid the very painful condition which would otherwise occur. Sad but true situation for some.

7:53PM PDT on Oct 9, 2012

Not even fake meat is okay now? For real? I am left speechless by articles like these.

2:45PM PDT on Sep 10, 2012

Thank you

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