Vegan Food List: 15 Healthy Vegan Foods

ByMarisa Wagner Hours Updated
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An overview of different vegetables, legumes, and other vegan items that can be added to vegan food list

Vegan food list | Dairy alternatives | Grocery list | Best vegan products

A healthy vegan diet can provide all the nutrients you need. However, it’s important to ensure that your vegan food has enough quantities of key nutrients, such as vitamin B12, iron, and calcium.

Below are some of the best vegan foods that are rich in these nutrients and suitable for plant-based diets.

Vegan food list: 15 best healthy vegan foods

Here are 15 delicious and nutritious vegan foods to add to your diet to keep you full longer:

1. Beans and legumes

These versatile ingredients are rich in fiber and protein, making them great for satisfying hunger. Examples include lentils, black beans, and kidney beans. These beans are often used to make filling meals like vegan burgers and vegan chilis.

2. Whole grains

Whole grains [1]Mayo Clinic: Whole grains: Hearty options for a healthy diet are a good source of fiber and nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium. Oats, quinoa, and brown rice are some nutrient-dense grains you can add to your vegan diet.

3. Nuts and seeds

Nuts and seeds are nutritious and filling and are an ideal snacking option. Examples include almonds, walnuts, and chia seeds.

4. Vegetables

Vegetables are a great source of vitamins, minerals, and fiber. Options here are almost endless.

Try broccoli, kale, artichoke, asparagus, aubergine, acorn squash, butternut squash, jicama, leeks, arugula lettuce, peas, carrots, etc.

5. Fruits

Fruits are rich in vitamins, minerals, and antioxidants. They are refreshing and make a nutritious snack.

Incorporate oranges, strawberries, blueberries, bananas, grapes, etc into your diet.

6. Tubers

Tubers provide carbohydrates and fiber to the body. They help you stay energized and active to perform your daily physical activities. Examples include potatoes, sweet potatoes, yams, and cassava.

7. Seaweed

Seaweed is a type of marine algae that is rich in nutrients. It is a good source of iodine, which is important for thyroid function. [2]National Library of Medicine: Iodine, Seaweed, and the Thyroid

It is also one of the best available vegan-friendly sources of omega-3. Examples of seaweed include nori, wakame, and dulse.

8. Plant-based protein

Plant-based protein sources help you stay full and are rich in nutrients. Plant-based proteins can potentially reduce the risk of developing metabolic syndrome.

They help in diabetes management and cancer prevention. [3]PubMed: Role of plant protein in nutrition, wellness, and health Tofu, tempeh, seitan, and mock meats are good vegan protein options.

9. Healthy fats

Healthy fats are an important part of a vegan diet. They work as a source of energy and help you absorb fat-soluble vitamins. Examples include avocados, olive oil, coconuts, chia seeds, flaxseeds, dark chocolate, and nuts.

10. Juices and smoothies

Juices are rich in vitamins and minerals. They are refreshing and can be prepared easily. Moreover, they are a good source of antioxidants.

Some of the most nutritious examples include orange juice, grapefruit juice, and vegetable juice.

11. Cereal bowls

Cereal bowls are perfect for breakfast. They are nutritious and filling. Oatmeal, whole-grain cereal, and granola are great cereal options.

12. Soups

Soups are an easy and tasty way to get your daily intake of vegetables. They are also a good source of protein and can help you stay hydrated. Examples include vegan minestrone, lentil soup, and black bean soup.

13. Stews

Stews are an interesting way to get your daily recommended intake of vegetables and legumes. They are delicious and can be made ahead of time for easy meals.

It is also an ideal way to use up leftover vegetables. Stews’ examples include vegan ratatouille, vegan chili, and vegan vegetable curry.

14. Roasted vegetables

Roasted vegetables make a fantastic side dish or main course. They are a good source of vitamins and minerals, and roasting helps to bring out their natural taste and flavors.

15. Salads

Having a fresh salad every day is one of the healthiest ways to get the essential nutrients required for your bones, muscles, and body. You can add various ingredients, such as lettuce, tomatoes, and cucumbers.

List of vegan dairy alternatives

  1. Non-dairy milk: Almond milk, soy milk, oat milk, and coconut milk.
  2. Non-dairy yogurt: Soy yogurt and almond yogurt.
  3. Vegan cheese: Follow Your Heart cheese.
  4. Vegan sour cream: Tofutti sour cream and vegan cream cheese.
  5. Vegan mayonnaise: Vegenaise and Just Mayo.

Vegan food grocery list

Here is a list of items that should be on your vegan grocery list:

  1. Beans, such as black beans, kidney beans, lentils, and chickpeas
  2. Whole grains, such as oats, quinoa, farro, and barley
  3. Nuts and seeds, such as almonds, walnuts, cashews, and chia seeds
  4. Vegetables such as broccoli, kale, carrots, and tomatoes
  5. Fruits, such as berries, apples, and oranges
  6. Tubers, such as potatoes, sweet potatoes, and yams
  7. Plant-based protein sources, such as tofu, seitan, tempeh, and beans
  8. Healthy fats, such as olive oil or avocado
  9. Vegan calcium-fortified plant milk such as almond milk, soy milk, and coconut milk
  10. Vegan cheese
  11. Vegan sour cream
  12. Vegan mayonnaise
  13. Tomato sauce
  14. Barbecue sauce
  15. Hot sauce
  16. Salsa
  17. Guacamole
  18. Hummus
  19. Pickles
  20. Olives
  21. Dried fruit, such as raisins, dates, and apricots
  22. Fresh herbs, such as parsley, basil, and cilantro
  23. Spices such as garlic powder, onion powder, and paprika
  24. Canned goods/processed foods, such as vegan soup and vegan chili
  25. Boxed goods, such as pasta, rice, and cereal
  26. Vegan chocolate
  27. Vegan candy
  28. Vegan ice cream
  29.  Vegan beverages such as tea and coffee
  30. Whipped coconut cream

10 best vegan products of 2023

Listed below are some of the best vegan products that will make your meals more exciting:

  1. MIYOKO’S CREAMERY – Organic cashew milk mozzarella
  2. GOOD FOODS – Plant-based queso-style dip
  3. BOB’S RED MILL – Large flake nutritional yeast
  4. JUST EGG – Plant-based scramble
  5. GT’S – Synergy raw kombucha, Sacred life
  6. SWEET NOTHINGS – Tropical greens frozen smoothie
  7. BANANA WAVE – Original non-dairy banana milk
  8. GREEN GIANT – Original cauliflower gnocchi
  9. OWYN – 100%- Vegan plant-based protein shakes
  10. ITHACA – Lemon garlic hummus

Conclusion

Following a vegan diet has many health benefits, including improved heart health, weight loss, and reduced risk of chronic diseases. However, it’s essential to ensure that you’re getting all the nutrients your body needs by eating various nutrient-rich foods.

This list of 15 healthy vegan foods can help you create a well-rounded vegan diet that will provide your body with the nutrients it needs to function optimally. Vegan cooking can be healthy, delicious, and easy.

References

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