Veganism refers to a dietary and lifestyle choice that excludes all animal products, including meat, poultry, fish, dairy, eggs, and honey. Individuals adopt a vegan diet for various reasons, including ethical considerations for animal welfare, environmental impact concerns, or perceived health benefits. Vegan foods are based on a wide array of plant-based ingredients, from whole foods to innovative alternatives.
Foundational Plant-Based Ingredients
A vegan diet centers on diverse unprocessed plant foods, which provide essential nutrients and form the bulk of vegan culinary creations. Fruits like berries, apples, and bananas offer natural sweetness, vitamins, and fiber, consumed fresh, dried, or in dishes. Vegetables, including leafy greens, root vegetables, and cruciferous varieties, contribute nutrients and textures, versatile for salads, cooked dishes, and meal bases.
Whole grains like rice, quinoa, oats, and wheat provide carbohydrates, fiber, and plant protein, serving as staples in meals like pasta, bread, and cereals. Legumes, such as beans, lentils, and chickpeas, are significant sources of plant protein and fiber, used in stews, salads, spreads, and as a protein component. Nuts and seeds, including almonds, walnuts, chia, and flax, contribute healthy fats, protein, and micronutrients, consumed raw, roasted, or processed into butters and milks.
Vegan Alternatives to Animal Products
Vegan cuisine innovation has led to numerous alternatives mimicking traditional animal products.
Plant-Based Meats
Plant-based meats often use proteins from soy (tofu, tempeh, TVP), peas, or wheat gluten (seitan) to replicate animal flesh texture. Mushrooms and vegetables also contribute to their texture and flavor. Beet juice or vegetable extracts add coloring, while plant oils provide juiciness and mouthfeel.
Dairy Alternatives
Dairy alternatives are crafted from various plant sources, providing milks, cheeses, and yogurts. Plant milks are water-based extracts from nuts (almond, cashew), grains (oat, rice), or legumes (soy, pea). They are often fortified to match dairy milk’s nutritional profile. Vegan cheeses are made from nuts (cashews), coconut oil, or soy. Thickeners like tapioca starch, agar-agar, or carrageenan achieve desired texture and melt. Plant-based yogurts use these milks, fermented with vegan cultures for tang and texture.
Egg Alternatives
Egg alternatives serve various functions in cooking and baking, from binding to leavening. Common plant-based replacements include “flax eggs” or “chia eggs,” made by mixing ground flaxseeds or chia seeds with water for binding. Silken tofu replaces eggs in dishes needing moisture and binding, such as quiches or scrambles. Aquafaba, liquid from canned chickpeas, can be whipped for meringues or used as a binder. Commercial egg replacers often consist of starches (arrowroot, tapioca) or gums (xanthan gum) for binding and leavening. Mashed fruits like bananas or applesauce also function as binders, particularly in baked goods.
Other Key Vegan Food Components
Beyond whole plant foods and animal product alternatives, other ingredients enhance flavor, texture, and sweetness in vegan cuisine.
Fats and Oils
Plant-based fats and oils are fundamental for cooking and richness. Examples include olive, coconut, avocado, and sunflower oils, each contributing distinct flavor profiles. These oils are used for sautéing, baking, and dressings.
Sweeteners
Natural sweeteners flavor vegan desserts and beverages. Maple syrup and agave nectar are widely used liquid sweeteners. Date syrup and stevia also offer plant-based sweetness. These options avoid animal-derived sugars, which can be processed with bone char.
Thickeners and Flavorings
Thickeners and flavorings are integral to creating balanced vegan dishes. Thickeners like cornstarch, arrowroot powder, and tapioca flour achieve desired consistencies in sauces, gravies, and desserts. Agar-agar, from seaweed, is a gelling agent often used as a vegan alternative to gelatin. Xanthan gum, a polysaccharide, also thickens and stabilizes. Flavor enhancers like nutritional yeast impart a cheesy, savory taste. Herbs and spices build complex flavors, while dried mushrooms or yeast extract contribute umami notes.