I need vegan main dishes without soy

Build flavour in layers: brown onions, garlic, mushrooms, or vegetables first, then add spices, herbs, tomato, citrus, or vinegar. Salt gradually, and use vegetable stock only after checking its label. Roasted or toasted ingredients add depth, while lemon juice or vinegar at the end keeps beans, lentils, rice, and vegetables from tasting flat.

Read labels on vegetable stock, bread, wraps, pizza bases, meat-free products, margarine, spice blends, and packaged sauces. Look for soy flour, soybean oil, soy protein, textured vegetable protein, tofu, tempeh, miso, edamame, and lecithin, including lecithin listed as E322 when the source is not stated. Plain dried beans, lentils, rice, potatoes, vegetables, fruit, nuts, seeds, herbs, and most unprocessed grains are usually easier starting points, but packaged versions still need checking.

Choose a mix of quick skillet or sautéed dishes, oven-roasted vegetables and potatoes, and more substantial bean, chickpea, lentil, or rice dishes. Reuse ingredients rather than forcing both people to eat the same flavour every night, for example buying one group of vegetables that works in a casserole, a skillet, and tacos. Nomme lets both people select from the same list, then turns the overlap into a shared plan and live shopping list.