Going vegan is a compassionate & crucial decision for your health, animals, and the planet. But it also feels like stepping into a new world.
Suddenly, labels matter. Recipes get tricky. And the question “What’s for dinner?” seems a little more complicated. Well, don’t stress out. There’s a delicious variety to explore. And you are not alone in making a conscious choice.
We have compiled all the healthy options for vegans like you. That can provide energy, nutrients, and taste without compromise.
At Pizzeria House of Vegetarians, we add flavour, texture, and goodness to plant-based eating. With the best vegan pizza and other healthy options. Our menu shows the amazing things plants can do.
Let’s start exploring some healthy vegan foods.
Tasty & Healthy Vegan Foods | 13 Options
Here’s an extensive list of the best vegan dinner staples and snacks. Along with their health benefits and nutrient list. That can fuel your body & keep your taste buds happy.
1. Legumes: Beans, Peas, and Lentils
Nutrients:
- Proteins
- Fibres
- Iron
- Antioxidants
Legumes are a powerhouse of energy for vegans. They offer 10–20 grams of protein per cup. They’re affordable, versatile, and packed with nutrients. Include lentils in soups, make hummus with chickpeas, or enjoy black beans in tacos.
But don’t forget to soak, ferment, and cook the legumes well. In order to reduce the amount of antinutrients in them.
Tasty Tip: Add lentils to your favourite pasta sauce. And toss chickpeas on a salad for a protein boost.
2. Nuts and Seeds
Nutrients:
- Healthy lipids
- Proteins
- Omega-3 fatty acids
- Magnesium
Nuts and seeds are a must-have for your vegan diet. Because every 28 grams of them have 6-12 gm of protein. And other vital nutrients.
Nuts like almonds, walnuts, and pistachios. And seeds such as sunflower provide energy for body function and brain health. Use them as snacks or include them to vegan dinners.
Tasty Tip: Blend cashews into a creamy sauce for pizza. Sprinkle chia seeds on breakfast bowls.
3. Fresh Fruits
Nutrients:
- Vitamins
- Antioxidants
- Natural sugars
- Minerals
Bursting with flavour and health benefits. Fruits like berries, oranges, and bananas are nature’s candy. They’re an excellent source of energy and hydration.
Fruits can also be used as a substitute for non-vegan foods. E.g. mashed banana does great in baking recipes in the place of eggs.
Tasty Tip: Add a fruit medley as a topping to vegan yoghurt. Or enjoy a banana smoothie with plant milk.
4. Avocado
Nutrients:
- Vitamin C, E, K & B6
- Monounsaturated fats
- Potassium
- Fibres
- Folate and copper
Avocado is creamy, satisfying, and incredibly versatile. Its richness can benefit savoury dishes and snacks alike. And take your vegan diet to next level.
It has amazing health benefits. Like weight loss, eye health, improved digestion and skin health. Also proven to cure depression and mental illness.
Tasty Tip: Use avocado as a spread on wholegrain toast. Or mash it into guacamole for dipping veggie sticks.
5. Plant-Based Milk and Yoghurts
Nutrients:
- Calcium
- Vitamin D
- Protein
- Vitamin B12
Plant-based milk and yoghurts provide delicious dairy alternatives. And boost the calcium levels of your body. E.g. almond milk, soy milk, and coconut yoghurt.
They’re perfect for smoothies, cereals, and desserts. However, you should use unsweetened versions to balance and control your sugar intake.
Tasty Tip: Use almond milk in a creamy vegan pasta sauce for a guilt-free treat.
6. Hemp and Flax Seeds
Nutrients:
- Omega-3s
- Protein
- Magnesium
- ALA
These tiny seeds pack a nutritional punch. Supporting heart and brain health. They have an extraordinary amount of easily digestible proteins.
Every 28gm of hemp seeds has 9gm of protein (50% more than any other seed). Add them to any dish for a subtle nutty flavour.
Tasty Tip: Sprinkle hemp seeds on a bowl of pasta or blend flaxseeds into baked goods.
7. Chia Seeds
Nutrients:
- Fibres
- Omega-3s
- Calcium
- ALA
Chia seeds are known for their omega 3s contents. That help in the development and nutrition of human brain. And keep a number of nervous system diseases at bay.
They are one of the very few sources of alpha-linolenic acid (ALA). A powerful growth factor. They are also perfect for puddings or egg substitutes in recipes.
Tasty Tip: Make a delicious chia seed pudding with almond milk, maple syrup, and fresh berries.
8. Tofu
Nutrients:
- High-quality protein
- Iron
- Calcium
- Manganese
Tofu is a versatile staple for vegetarian and vegan eating. It is made from soybean and used as a substitute for meat. Tastier than it if you ask us.
It absorbs flavours well and can be grilled, sautéed, or blended into sauces. Fermentation can reduce the amount of antinutrients and add vitamin b12. (A rare nutrient of vegan meals).
Tasty Tip: Use tofu as a pizza topping for a satisfying and protein-packed meal.
9. Seaweed
Nutrients:
- Iodine
- Iron
- Antioxidants
- Magnesium
- Riboflavin
Seaweed is a nutrient-rich addition to a vegan diet. It doesn’t only provide complete proteins. But also offers trace minerals like DHA not commonly found in plant foods.
They also give iodine to the body. Hence, responsible for thyroid regulation and protein synthesis. And proper nervous system development in babies.
Tasty Tip: Add nori sheets to wraps or sprinkle seaweed flakes over soups.
10. Nutritional Yeast
Nutrients:
- Vitamin B12
- Protein
- Fibre
- Other B vitamins
This savoury yeast is made from deactivated strain of Saccharomyces cerevisiae. Its fortified variety is rich of vitamin B12. And every 28gm has 16gm of protein and 6 gm of fibre.
It is a vegan favourite for its cheesy taste and health benefits. And its powder is used for making sauces or sprinkling on popcorn.
Tasty Tip: Mix nutritional yeast into mashed potatoes for a comforting side dish.
11. Leafy Greens
Nutrients:
- Vitamins A, C, and K
- Iron
- Calcium
- Magnesium
- Fibres
The healthiest option vegans have is the large variety of green vegetables. Rich in fibres, minerals and vitamins. And also boosting the intake of iron.
Spinach, kale, broccoli, turnip greens, artichokes, and black currants are the most nutritious. You can easily add them to salads, smoothies, or cooked dishes.
Tasty Tip: Toss some basil leaves on your pizza for a fresh and delicious taste.
12. Whole Grains and Cereals
Nutrients:
- Carbohydrates
- Fibres
- B vitamins
- Phosphorus
- Zinc
Whole grains like oats, brown rice, and barley can make you stay full and energised throughout the day. They are full of complex carbs & other nutrients.
Some varieties have more nutrition than the rest. E.g. For instance, spelt and teff have 10.7 and 9.7gms of protein respectively in a cooked cup.
Tasty Tip: Make a hearty bowl with roasted vegetables and tahini dressing to get a balanced meal.
13. Quinoa
Nutrients:
- Complete protein
- Carbohydrates
- Magnesium
- Iron
- Dietary fibres
- Vitamin B
Quinoa needed a special mention among all grains due to its superior health benefits. It is gluten-free and provides all nine essential amino acids in one food.
It has a nutty flavour and is part of salads and baking recipes. You can also use it as a more nutritious substitute for rice.
Tasty Tip: Use quinoa as a pizza base for a creative twist at home. Or as a filling for wraps.
Why Choose Healthy Vegans Eat?
Vegetarian and vegan eating is one of the best ways to health, sustainability, and compassion. The beauty of a vegan diet lies in its emphasis on nutrient-dense foods.
These foods not only support long-term health but also provide essential nutrients. E.g. Protein, fibre, healthy fats, vitamins, and minerals. That promotes the energy, health, and delicious dining.
We have provided a practical way for vegans through our list of top nutritious foods. Where each item contributes to your well-being in unique ways. From the iron in leafy greens to the protein in tofu.
They’re also versatile enough to inspire creativity in the kitchen or when dining out.
Want to Explore the Best Vegan Dinner & Vegetarian Food in Perth?
Visit Pizzeria House of Vegetarians
You can discover the joy of vegetarian and vegan eating at Pizzeria House of Vegetarians. We are one of the best vegan restaurants in Perth offering taste and nutrition.
Our menu is designed to celebrate healthy vegan eats in the most delicious ways. Just come and enjoy the vegetarian food Perth locals love. Made with fresh & seasonal ingredients and gourmet flavours.
Or Order Online