Vegan Ingredients: Substitution List

Why should you stop eating your favorite dishes just because you have decided to turn vegan? There are a lot of vegan ingredients that you can use to make your favorite dishes.

Vegan ‘Meat’ Delights

Tofu is the most common substitute for meat. Soy milk is curdled to produce a creamy cheese-like product. Rich in proteins, vitamins and calcium, tofu is the best ‘meat’ for vegan recipes. It is easy to digest, reduces ‘bad’ LDL cholesterol and prevents osteoporosis. It also contains isoflavones that help cope with the stress of menopause.

Beans and Quinoa

Beans and quinoa are other vegan ingredients. While tofu tastes little bland, beans have an amazing flavor. If you don’t get fresh beans, you can choose from frozen, canned or dried ones. Even non-vegans relish beans dishes. Frozen beans can be thawed and prepared in minutes. Dried beans are by far the best, with the exception of having to soak them overnight. Quinoa is also an excellent source of protein and carbohydrates. It tastes like rice and is cooked in the same way.

Non-Egg Wonders

Now, if you are a vegan who avoids animal products and are wondering how to make desserts without eggs, here is a breather. Bananas or applesauce work wonders. For cookies and brownies, you could instead use a cup of soy milk, one small banana, two tablespoons of applesauce or half a cube of silken tofu. Two teaspoons of baking powder and a half cup of soy yogurt work for breads and cakes.

Rice Milk

Rice milk is great for vegans who love milk and milk delicacies. Rice is cooked, ground and strained to form the creamy liquid. It’s easy to make at home and can be prepared with little effort. Low in fat, this is great for those on a diet. Syrups or sweeteners can be added for extra flavor. You can add more water to change the consistency of the milk.

Find the Right Substitute

Corn starch or arrowroot powder is a great substitute for gelatin. Use corn starch in dessert recipes that require gelatin and see its wonder. Instead of that regular dollop of honey on your pancakes, use agave nectar, cane sugar or maple syrup. It actually tastes better. Soy cheese is also gaining popularity with people who avoid milk products. It’s the perfect cheese substitute if you’re lactose intolerant. Again, soy yogurt is the best substitute for dairy curd. It’s easy to make at home and yummy as well. To make soy yoghurt, heat a liter of soya milk to 42-45 degree Celsius. Add four tablespoons of soya yoghurt and let it sit for a few hours. Once it sets, keep it in the fridge and serve chilled. Your yummy and nutritious curd is ready!

The bottom line is: Vegans can have as much fun as those who are not. It’s just the way you learn to substitute and make tasty dishes with what you have in hand.


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