vegan food without soy

What is soy?

Two things coming to someone’s mind when mentioning soy are Asia and Veganism. So let us answer what soy is. Soybean belongs to the family of legume. They are widely grown for their edible seeds, especially in their native parts found in East Asia. For centuries they have composed an essential component in the cuisine of countries such as China, Japan, and Korea. Soybeans are high in protein and can be processed into a variety of food products.

When it comes to vegan cooking, soybeans have been a key ingredient due to their versatility and richness in protein-rich. However, for a variety of reasons, which may be allergies or preferences, some people try to find vegan food without soy.

vegan food without soy

List of twelve soy-free vegan food alternatives


A fermented soy-free option is made from whole soybeans or other legumes, often used as a source of protein in various dishes.


Seitan, also known as white meat, is a versatile, protein-rich meat substitute that can be used in a variety of savory dishes.


They are rich in protein and fiber and are therefore a great substitute for legumes for soups, stews, and curries.

Green bean

Chickpeas are used to make hummus, falafel or are simply added to salads and bowls.


A complete source of protein and gluten-free grains that can be used as ingredients for salads, stir-fries, and cereal bowls.

Nutritional yeast

A cheese-flavored condiment perfect for adding delicious flavor to dishes, especially useful in dairy-free sauces and marinades.

Coconut milk

A rich and creamy milk substitute that goes well with both sweet and savory recipes.

Almond milk

Another popular alternative to cow’s milk, almond milk is great for smoothies, baking, and cereals.

Cashew cream

Cashews are soaked and mixed to create a succulent base for creamy sauces, soups, and desserts.

Oat milk

Found in many conventional supermarkets nowadays, they function as an all-purpose substitute for milk. They are made from oats and are suitable for coffee to cooking for many applications.


Maybe a lesser-known plant-based alternative for meat Torfuk is made with wheat gluten and is used for sandwiches.

Nut butter

Butter from peanuts, almonds, or other nuts are good sources of protein and healthy fats, perfect for spreading on toast or adding to recipes. 

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