Diet

Soy-Free Vegan Options

5 October 2020

Soy is everywhere in vegan cooking — tofu, tempeh, soy sauce, edamame, soy milk. But soy allergies are one of the most common food allergies, and some people simply prefer to avoid it. The good news is that a soy-free vegan diet is entirely possible and can be just as varied and delicious. Here is how.

Protein Sources Without Soy

  • Lentils: 9g of protein per 100g cooked. Red, green, brown, and Puy varieties. Versatile in curries, soups, and salads.
  • Chickpeas: 8g of protein per 100g cooked. The base for hummus, falafel, and chana masala.
  • Black beans and kidney beans: Excellent in chilli, burritos, and stews.
  • Seitan: Made from wheat gluten. 25g of protein per 100g. The highest-protein vegan option after soy. Not suitable for people with coeliac disease.
  • Hemp seeds: 10g of protein per 30g serving. Complete amino acid profile. Sprinkle on anything.
  • Pumpkin seeds: 7g of protein per 30g. High in zinc and magnesium.
  • Quinoa: 4g of protein per 100g cooked. A complete protein with all nine essential amino acids.
  • Peanut butter: 25g of protein per 100g. Cheap, delicious, and versatile.

Soy-Free Milk Alternatives

  • Oat milk: The best all-rounder. Froths well, works in tea and coffee, great for baking.
  • Almond milk: Light and slightly nutty. Lower in protein than soy but works well in cereals and smoothies.
  • Coconut milk: Rich and creamy. Excellent in curries and desserts.
  • Pea milk: Surprisingly creamy with high protein (similar to soy). Brands like Sproud are widely available.

Soy Sauce Alternatives

  • Coconut aminos: The best soy sauce replacement. Slightly sweeter, lower in sodium, and soy-free. Made from coconut sap.
  • Tamari (check the label): Some tamari is soy-based, but soy-free versions exist made from coconut or other ingredients.

A soy-free vegan diet requires slightly more planning, but it is far from limiting. Beans, lentils, seitan, and whole grains provide excellent protein. With oat milk and coconut aminos handling the dairy and soy sauce roles, you will not miss a thing. For more dietary tips, read our guide to vegan vitamins.

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