What do vegans eat?
You may or may not be surprised to learn that ‘can you eat that?’ is a question vegans get asked a lot. So, I thought I’d share a few pointers on what vegans actually can eat, to help anyone who’s curious, confused, or just looking to cook something everyone can enjoy.
Plants
Let’s start with the obvious one. Vegans eat plants - and there are a lot of them. Depending on who you ask, there are between 7,000 and 30,000 edible plant species, but most humans only consume around 15–20 on a regular basis. Wild, right?
Sometimes I wonder if it’s possible to try them all. It would probably take a lifetime, but I’d be up for the challenge - and the travelling!
Personally, I always start with plants when I’m deciding what to cook. I don’t think, ‘I fancy chicken, what goes with it?’ Instead, I open the fridge, see a courgette, maybe a carrot, and think about how I want to cook them - roasted, raw, stir-fried etc. Only after the veg is decided do I think about the protein or extras I might add.
Vegans can eat all plants…well, unless they choose to exclude figs. (I don’t.)
Legumes
Legumes are also plants, but they deserve their own category because they’re often a main source of protein and fibre. These include beans, lentils, peas - and yes, you might also hear them called pulses.
Legumes are super versatile. They bulk up stews, make great salads, and can be blended into dips like hummus or even used in baking (hello black bean brownies).
They’re also budget-friendly and often sold tinned, dried, or frozen, making them a vegan's best friend.
Grains (and seeds)
Grains are a vital part of a balanced vegan diet. They’re filling, versatile, and often sadly overlooked by chefs who add a sprinkle of quinoa and call it a quinoa salad - which doesn’t count in my opinion.
Quinoa, buckwheat, rice, oats, bulgur, couscous, barley, all of these are great base ingredients. Many are high in plant protein too. Technically, some like quinoa and buckwheat are seeds, but we treat them like grains.
Pro tip: Add grains to your salads, and soups, or use them as you would rice, on the side of most things.
Nuts and seeds
Nuts and seeds are another plant-based powerhouse. Sprinkle them on salads, blend them into sauces, turn them into nut butter, or use them to make flour for cakes and pie bases. Or just eat them straight from the jar (no judgment, I’m a serious nut snacker).
They’re rich in healthy fats, protein, and fibre and they taste great too.
Processed vegan foods
With the rise in veganism, there’s now a whole world of plant-based versions of familiar favourites: burgers, sausages, cheeses, milks, yoghurts, nuggets, ice creams etc.
It’s never been easier to find a quick and tasty plant-based option. But just like non-vegan processed food, some of these are better as occasional treats than everyday staples. (Looking at you, vegan cookies.)
Accidental vegan foods
Not everything vegan was made with vegans in mind. Lots of foods just happen to be vegan because it’s cheaper or easier to make them with oil or soy instead of milk or eggs.
Some surprisingly vegan products include:
Marmite
Starburst
Digestive biscuits
Most breads (some contain milk — always worth checking)
Some store bought jam doughnuts (many are accidentally vegan!)
Dried pasta (fresh pasta usually contains egg)
Oreos
Party rings (as modelled by me above)
Shop bought puff pastry
Bisto gravy
Some “meaty” Pot Noodle flavours
It’s always good to check the ingredients, but you might be pleasantly surprised by how many everyday items are already vegan without trying.
So, what do vegans eat?
A lot more than just salad. We eat plants, legumes, grains, nuts, seeds, and yes cake.
If you’re cooking for a vegan or trying plant-based meals yourself, start with the plants you love and build from there. You don’t have to miss out on anything - you just learn to mix things up a bit.
Check out my recipes for inspiration on how to add more plants into your diet