Vegan Meals Without Soy

Cook’s Notes: For future reference for cooking for vegan friends.
Plan lunch and dinner meals around the following items:

  • GRAINS – Brown rice, oats (cereals – oatmeal, granola, etc.) millet, corn, barley, bulghur, wheat (including whole wheat bread, pastas, cereals, flour, etc.)
  • LEGUMES – Green peas and beans of all kinds (black beans, kidney, lima, aduki, navy beans, peanuts), etc.
  • GREENS – Broccoli, collards, spinach, etc.
  • NUTS AND SEEDS – Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds, etc.

Some Classic Protein Combinations:

Avocado, sprouts & almond butter on whole wheat bread
Baked beans on toast
Brown rice with almonds & cashews
Cereal: Corn or wheat flakes w/ chopped almonds & hazelnuts
Corn and black bean salad
Hummus and pita bread
Noodles with sesame seeds (and greens)
Oatmeal with sunflower seeds
Pasta with beans
PBJ: Whole grain bread with peanut butter and jelly
Rice and green peas
Split pea soup (no ham) with whole grain seeded crackers
Sunflower pate & sprouts on pita bread
Tacos: corn tortillas with pinto beans
Veggie burgers on whole-grain bun

Source: Information excerpted from compassionatecooks.com and the veggietable

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