Vegan and vegetarian diets have a very positive effect on health, although they are a little different between them. Vegetarians prepare delicious recipes based on fruits, vegetables, grains, seeds, whole grain flours and dairy products. Vegans reject dairy products completely and foods derived from animals such as honey, eggs, butters and cheeses. There are many foods that fall within the vegan and vegetarian requirements, however we will highlight the 5 most nutritious that should not be missing.
1. Tempe
It is a food that results from the fermentation of soybeans, it is very rich in good quality proteins. It is an ideal type of food for the vegan community since it is rich in vitamin B12. A vitamin present in meats and therefore difficult to access in the vegan diet.
Tempe can be served as a main dish or as a side dish. It can be eaten in croquettes, grilled or with spaghetti, it accepts multiple ways of cooking such as steamed, grilled, grated, stewed and even fried if you wish.
2. Tofu
Tofu is another food derived from soybeans with a high vegetable protein value and contains all essential amino acids. It is known as soy cheese since it is the rennet that is produced when soy milk is cut. You can eat tofu in sautéed vegetables, in salads and even prepare delicious fritters with it.
3. Tahini
Tahini is a paste made from toasted and ground sesame seeds, seasoned with salt, water, olive oil, garlic, lemon juice and parsley. This way it is ready to spread on toast and cookies. It is also an essential ingredient in hummus, it can accompany chickpea croquettes and salads.
4. Textured soy
Textured soybeans, also known as soy meat, consist of pieces of soy flour that have gone through a texturing process. In this way, there is a final product that is light in weight, high in volume, low in fat and rich in protein. In the market it can be found in different presentations (thick, in strips, in fillets, dark and others). Depending on the type of textured soy, you can make different dishes such as meatballs, in broths and stews, in batter, and you can also bread it or serve it with sauces.
5. Plant milk
Vegetable milks can be obtained from different fruits such as almonds, walnuts or coconut, also from legumes such as soy and cereals such as oats and rice. It is an alternative to cow's milk. It can be used in any recipe that uses animal milk. Use it to make desserts or to eat your favorite cereal.
