Introduction

Soy is often considered an essential food in vegetarian or vegan diets. Indeed, it is rich in protein and lends itself to a multitude of preparations (tofu, tempeh, soy milk, etc.). However, you may not want or be able to consume soy. The reasons for this are varied: allergies, personal tastes, or simply a desire to diversify your protein sources. Fortunately, there are many protein-rich alternatives that can perfectly replace soy and bring a new dimension to your dishes. In this article, we will explore several categories of foods to help you create tasty and balanced meals, all without soy.

Why Avoid Soy?

Before diving into the alternatives, it’s relevant to ask why some choose to exclude soy. Here are some common reasons:

• Allergies and Intolerances: Soy is on the list of major allergens and can cause reactions in some sensitive individuals.
• Taste or Texture: Some people simply don’t like the strong taste of soy or the sometimes “rubbery” texture of certain derivatives like tofu.
• Dietary Variation: Even if you enjoy soy, diversifying your protein sources is always beneficial to meet a wide range of nutritional needs and avoid culinary monotony.

Fortunately, removing soy from your kitchen doesn’t mean giving up a rich and varied vegetarian diet. There are many other plant-based foods that can provide interesting amounts of protein while offering unique flavors and textures.

Legumes: Queens of Plant Protein

When it comes to vegetarian diets, legumes often top the list. They are one of the best sources of plant-based protein, while also being rich in fiber, iron, vitamins, and minerals. Additionally, they are very economical and have a long shelf life, especially if you buy them dried. Here are some essential legumes:

Lentils

• Green, Brown, or Blonde Lentils: They contain about 24 g of protein per 100 g (dry weight). They cook relatively quickly and lend themselves to many preparations, such as soups, salads, and stews.
• Red Lentils: Their softer texture and shorter cooking time (less than 15 minutes) make them a choice ingredient for soups and purees. They contain slightly less protein than green lentils but remain very nutritionally interesting.

Chickpeas

Chickpeas contain about 19 g of protein per 100 g (dry weight). They are particularly appreciated in Middle Eastern and South Asian recipes. You can use them to prepare:

• Falafels.
• Hummus (spreads).
• Spicy Indian curries with vegetables.

Additionally, aquafaba (the cooking or canning liquid of chickpeas) can replace egg whites in some preparations like vegan chocolate mousse or vegan meringue.

Dried Beans

There are many varieties (red beans, white beans, black beans, adzuki beans), and their protein content averages between 20 and 25 g per 100 g (dry weight). Each has its taste and texture characteristics. Black beans, for example, pair well with spicy or Tex-Mex dishes (like chili sin carne), while cannellini beans lend themselves to Mediterranean or Italian dishes.

Preparation Tips

• Soaking: Most dried legumes require pre-soaking for several hours (often overnight) to reduce cooking time and improve digestibility.
• Cooking: A pressure cooker or an instant pot is ideal for significantly reducing cooking time and achieving a softer texture.
• Spices and Herbs: To enhance their flavor, feel free to add spices (cumin, coriander, paprika, chili) or fresh herbs (parsley, cilantro, basil) during cooking.

Whole Grains: Nutrients and Proteins

Although grains are not strictly the richest in protein, they still provide a significant amount of protein, as well as complex carbohydrates, fiber, vitamins, and minerals. The most interesting is often to combine grains with legumes to obtain a more complete amino acid profile. Among the most well-known grains are:

Brown Rice

Brown rice contains more fiber, vitamins, and minerals than white rice, with about 7 to 8 g of protein per 100 g (dry weight). It is recommended to favor brown or semi-brown rice to make the most of its nutritional benefits.

Quinoa

Technically considered a pseudo-cereal, quinoa stands out for its high protein content (about 14 g of protein per 100 g, dry weight). It also offers a more complete amino acid profile than most cereals. Its slightly crunchy texture and delicate flavor go well with different recipes: salads, hot dishes, quinoa patties, etc.

Oats

Oat flakes contain about 13 g of protein per 100 g (dry weight). Oats are renowned for their richness in soluble fiber (beta-glucans), which contribute to satiety and cholesterol regulation. Porridges, mueslis, and oat patties are good ways to incorporate them into your diet.

Spelt and Einkorn

These ancient wheat varieties contain about 12 to 15 g of protein per 100 g (dry weight), depending on the variety. They are cooked in the same way as rice (in “grain” form) or can be purchased as pasta, flour, semolina, etc. Spelt also has a characteristic taste that adds originality to your dishes.

Seeds and Nuts: Concentrated Energy

Nuts (almonds, walnuts, hazelnuts, cashews, etc.) and seeds (sunflower, pumpkin, sesame, chia, flax, hemp) are excellent sources of protein and “good fats” (unsaturated fatty acids). They are also good sources of minerals (magnesium, zinc, iron) and vitamins (vitamin E, B vitamins, etc.).

Hemp Seeds

Hulled hemp seeds contain about 31 g of protein per 100 g. They have a good balance between omega-3 and omega-6. You can sprinkle them on your salads, soups, or prepare homemade hemp milk.

Pumpkin Seeds

Rich in zinc, magnesium, and protein (about 29 g per 100 g), they are ideal for enhancing salads, soups, and even hot dishes. You can also use them to prepare an original pesto (pumpkin seeds, basil, olive oil, salt).

Almonds, Walnuts, and Hazelnuts

Their protein content varies between 15 and 25 g per 100 g. They are also particularly rich in unsaturated fatty acids, beneficial for cardiovascular health. Nut butters (almond, peanut, cashew) are very practical for replacing butter or margarine in some recipes or simply for spreading on whole-grain bread.

Usage Tips

• Toasting: Lightly roasting these seeds and nuts (without adding fat) can enhance their flavors.
• Storage: Nuts go rancid faster than grains. Store them in a cool, dry place, or even in the refrigerator to extend their shelf life.
• Purees and Plant Milks: Blend your seeds and nuts with water to obtain creamy purees or plant milks with varied flavors.

Seitan: A Soy-Free, Protein-Rich Alternative

Seitan is a traditional East Asian food, often associated with Japanese cuisine. However, unlike tofu or tempeh, seitan is mainly composed of wheat gluten, making it a soy-free alternative but not suitable for those intolerant to gluten. It still provides between 20 and 25 g of protein per 100 g.

How to Make Your Own Seitan?

• Gluten Mixing: Buy pure wheat gluten (also called “vital wheat gluten”) and mix it with spices (paprika, garlic powder, dried herbs, etc.) and a little flour or starch for texture.
• Hydration: Add seasoned vegetable broth or warm water to form an elastic dough.
• Cooking: Cook the seitan dough in flavored broth for about 30 to 60 minutes, depending on thickness.

Seitan has a firm texture that sometimes resembles white meat. It can be marinated, grilled, roasted, or cooked in sauce. Its neutral taste also allows it to be seasoned according to your preferences.

Pea Protein: Another Interesting Option

In recent years, the food industry has developed protein alternatives based on yellow peas, called “pea protein.” You can find in stores vegetable steaks or patties, protein powders to integrate into smoothies, or even pea-based plant milks. Yellow peas are naturally rich in protein and quite digestible, making them an interesting ingredient for those looking to avoid soy.

Benefits and Uses

• Protein Powder: Ideal for enriching your smoothies, pastries, or soups.
• Creamy Texture: Peas blend easily and can give a milk-like texture when transformed into a plant-based drink.
• Patties and Balls: Pea protein mixes well with blended vegetables, spices, and cooked grains to form vegetable patties.

Mushrooms: A Tasty “Plus”

Even though they are not among the richest in protein in the plant kingdom, mushrooms remain interesting for varying protein sources while enjoying their delicate taste. Mushrooms, particularly oyster mushrooms and button mushrooms, contain about 3 g of protein per 100 g (fresh weight). Shiitake mushrooms contain a bit more. This content is modest, but mushrooms are an interesting food for their richness in minerals (selenium, copper) and their umami flavor, which can resemble meat in some dishes.

How to Use Them?

• Risottos and Stews: Mushrooms release their aromas when cooked slowly, giving a deep flavor to your dishes.
• Vegetable Patties: Blended with legumes and grains, they add softness and a pleasant aroma.
• Marinades: Some mushrooms (chanterelles, oyster mushrooms) lend themselves well to marinades with tamari (if you don’t completely avoid soy products, as tamari is sometimes mixed with other grains) or herb blends for a tender and tasty result.

Protein Complementarity: The Key to a Balanced Diet

Plant proteins are often considered “incomplete” because they do not always contain all the essential amino acids in the right proportions. However, it is usually enough to vary your diet to meet your daily needs. It is often recommended to combine:

• Legumes (lentils, chickpeas, beans) and cereals (rice, quinoa, wheat, spelt).
• Seeds (sunflower, sesame, hemp) and semi-whole or whole grains.

To optimally meet your needs, make sure to eat a wide range of fruits, vegetables, grains, legumes, seeds, and nuts. This way, you will benefit from a set of vitamins, minerals, and trace elements essential for maintaining good health.

Tips for Cooking Without Soy

Now that we’ve reviewed different alternatives, let’s move on to some practical tips to help you cook without soy while ensuring you don’t run out of ideas and flavors.

1. Plan Your Meals: Prepare a weekly menu by integrating different sources of plant-based proteins (legumes, grains, seeds, etc.). This way, you ensure variety and don’t run out of ideas.
2. Experiment with Spices: Spices and herbs can radically transform a dish. Turmeric, cumin, coriander, paprika, thyme, bay leaf… Let your imagination run wild to add depth to your recipes.
3. Combine Multiple Protein Sources in One Dish: For example, sauté chickpeas with brown rice and add a bit of peanut (or sesame) puree for a richer result in protein and flavors.
4. Include Proteins in Your Snacks: Nuts are a quick and protein-rich snack. For a gourmet snack, opt for a mix of seeds and dried fruits (almonds, cashews, raisins).
5. Use Tofu Substitutes: If you’re used to cooking tofu, try preparing chickpea-based preparations (chickpea tofu, panisses), yellow peas, or turn to derived products like sunflower seed tempeh (if soy is strictly forbidden, read labels carefully).
6. Don’t Neglect Sauces: A vegetarian dish without soy can be complemented by sauces made from almond or rice cream, cashew or various nut purees. These sauces will help bring creaminess and taste.

Examples of Protein-Rich Recipes Without Soy

To inspire you, here are some ideas for balanced and tasty dishes:

• Mushroom and Hemp Seed Risotto: Sauté mushrooms, add brown rice and vegetable broth. When the rice is almost cooked, incorporate a handful of hulled hemp seeds.
• Chili Sin Carne with Red Beans and Quinoa: Replace minced meat with a mix of red beans and quinoa. Add peppers, tomatoes, spices (cumin, coriander, paprika) and let simmer.
• Chickpea and Oat Balls: Blend cooked chickpeas with oat flakes, garlic, herbs, and a bit of salt. Form balls and brown them in the oven or in a pan.
• Spice-Marinated Seitan: Prepare or buy seitan. Marinate it in a mix of spices (paprika, garlic, Provence herbs) and vegetable broth, then grill and serve with sautéed vegetables.
• Red Lentil and Vegetable Patties: Cook red lentils until tender. Mix them with grated vegetables (carrots, zucchini), flour or starch to bind, and form patties before cooking them in a pan.

Conclusion

Cooking without soy is absolutely not synonymous with restriction or protein deficiency. Legumes, whole grains, seeds, nuts, seitan, and even pea proteins offer a wide range of possibilities to create tasty and balanced dishes. By regularly varying plant-based protein sources, you ensure you get all the essential amino acids and meet your nutritional needs naturally and pleasantly.

Feel free to experiment, play with herbs and spices, and explore the great diversity of plant products. You will probably discover new flavors and textures you didn’t suspect. With a little creativity and organization, cooking without soy can quickly become a real pleasure and give you the opportunity to expand your culinary repertoire while meeting your protein needs day after day. Enjoy your meal and happy culinary exploration!