What if I told you that you could have crispy fried chicken, cheesy macaroni and buttery cornbread…without chicken, cheese or butter? You’d think I’m crazy right? Well not if you know about vegan soul food!!
Soul food doesn’t have to be fattening. Vegan soul food has only a fraction of the calories and cholesterol – and it tastes just as good as the food your grandmama makes.
Today we’re going to look at how to slowly get into the vegan lifestyle, and then show you some vegan soul food recipes you’ll probably want to try. Please share if useful.
Simple Vegan Substitutions
If you’re not ready to cook an entirely vegan meal, start with a few simple substitutions that will work for any recipe. These substitutions will add flavor, protein and nutrition while cutting down on unhealthy fats and animal products.
- Tofu instead of meat. Tofu absorbs the flavors of whatever it’s cooked with, so if you cook it with a little bit of meat, you’ll get the smoky flavor that you crave. Tofu is high in iron and low in sodium and cholesterol.
- Tempeh instead of meat. Made from whole soybeans, tempeh is loaded with protein and fiber.
- Seitan instead of ground beef. Seitan has the same texture as meat, so if you miss the feeling of a hamburger between your teeth, try this first. Made from wheat, it has a quarter of the fat as ground beef, but just as much protein.
- Soy cheese instead of regular cheese. Soy cheese has the same texture and taste as regular cheese, but much less saturated fat.
- Almond milk instead of regular milk. Thick and creamy, almond milk is perfect for baking and is rich in antioxidants and healthy fats.
- Soy Milk instead of regular milk. You can substitute soy milk for regular milk in just about any dish, from macaroni and cheese to sweet potato pie.
- Unsweetened apple sauce instead of eggs. Substitute one-fourth a cup of applesauce whenever a recipe calls for an egg.
- Coconut butter instead of regular butter. While regular butter has 30 milligrams of cholesterol per tablespoon, coconut butter has 0. Best of all, it’s full of fiber.
If you’d like to cook a delicious vegan soul food meal, then check out some of my favorite recipes.
Healthy Vegan BBQ Ribs Recipe
16 ounces of tofu or bean curd
2 tablespoons of margarine or another butter substitute, such as coconut butter
1/4 cup of peanut butter
2 tablespoons of miso
1/4 cup of nutritional yeast
2 tablespoons of paprika
2 cups of your favorite smoky barbecue sauce
Soak the tofu in a bowl of warm water for 4 hours until it is soft. Drain the tofu of excess water and then cut it into strips 4-6 inches long.
Preheat the oven to 370 degrees Fahrenheit.
Melt the margarine.
Mix together the peanut butter, margarine, yeast, miso and paprika. This should make a thick paste. If you find it too thick for your liking, add a teaspoon or two of water.
Coat each strip of tofu in the paste. Make sure to cover every side.
Place the strips side by side on a baking sheet. Bake for 15 minutes, turn the strips over, and bake for another 10 minutes. The strips should be crispy golden brown.
Coat the strips in barbecue sauce to taste.
Bake the strips for 10-15 minutes. You should have smoky, delicious “ribs” that are just as good as the original – with a fraction of the calories.
Serve piping hot and enjoy, how’s that for soul food?