Contents

• Breast Cancer
• Dementia
• Infant Formulas
• Feminizing Characteristics
• Thyroid
• Soy Benefits
• References

Breast Cancer

Soy contains isoflavones, which have the ability to bind to estrogen receptors. There are about 25 mg of isoflavones in one serving of soy.

Case-control studies on soy and breast cancer have been generally encouraging to those with soy in their diets, with about half associating soy with a lower risk for breast cancer and the other half showing no effects.

Prospective studies, which are generally a higher level of evidence than case-control studies, have also been very positive. Of the six studies done on populations with higher soy intakes (about one to two servings per day is the typical upper intake amount), the Singapore Chinese Health Study (1), the Shanghai Women’s Study (2, 3), and the Japan Public Health Center study (4) all found that higher intakes of soy were associated with a reduced risk. The Japan Collaborative Cohort Study (5) and the Japan Life Span Study (6) found no association.

The European Prospective Investigation into Cancer-Oxford (7), which contained a large number of vegetarians, also found no association. Regarding the lack of association in the European study, some have speculated that in order to receive benefits from soy, exposure must occur during adolescence when breasts are developing, while Western vegetarians often add soy to their diets as adults.

As for women with breast cancer, including those with tumors that grow in response to contact with estrogen (known as estrogen receptor positive), the authors of the recently published Women’s Healthy Eating and Living Study (8) write:

Our study is the third epidemiological study to report no adverse effects of soy foods on breast cancer prognosis. These studies, taken together, which vary in ethnic composition (two from the US and one from China) and by level and type of soy consumption, provide the necessary epidemiological evidence that clinicians no longer need to advise against soy consumption for women diagnosed with breast cancer.

A 2019 dose-response meta-analysis of prospective cohort studies found that a 10 mg/day increase in soy isoflavone intake was associated with a 9% decreased risk of breast cancer mortality, and a 5 g/day increase in soy protein intake was associated with a 12% reduction in breast cancer death (48).

Also see Soy and Cancer Risk: Our Expert’s Advice from the American Cancer Society.

Dementia

The 2000 Honolulu-Asia Aging Study linked soy with lower cognitive function and brain shrinkage. Here’s a more thorough review of the research on soy and mental cognition.

There’ve been twelve short-term clinical trials lasting one week to a year. Nine show soy to be helpful (9, 10, 11, 12, 13, 14, 15, 16, 17), while three have shown soy to be neutral (18, 19, 20).

Epidemiological studies (unlike clinical trials) examine patterns of soy consumption and cognition in specific populations. One such study found tempeh (a fermented soy food) to be associated with improved cognition (21). Three reports from epidemiological studies have associated tofu with reduced cognition in some groups (21, 22, 23), but increased cognition in another group (24), and neutral in others (23, 24). The harmful findings for tofu in the epidemiological studies are likely due to confounding caused by the fact that people of lower economic status have traditionally eaten more tofu in Asian cultures as well as the fact that some Indonesian tofu has been prepared using formaldehyde.

The research as a whole provides little cause for concern.

Infant Formulas

The concern about infant formula is understandable giving that infants will be eating a large portion of their diet as soy.

The American Academy of Pediatrics and the National Toxicology Program considers soy formula safe.

The most important study to date, tracking adults who were fed soy formula as infants, provides assurance that there’s no reason to be concerned about thyroid or reproductive function (25).

The Beginnings Study is an ongoing study examining the effects of formula on child development (26). It’s in its early stages with findings from children only a year old, but to date, no negative effects of soy have been found on growth, sex organs, or neurological development compared to children on cow’s milk formula.

Some research shows that it’s best to choose a soy formula with DHA, and it’s important to note that soy formula isn’t intended for pre-term infants.

Feminizing Characteristics

Regarding the concern that soy could cause feminizing characteristics in men, there have been two case studies. In one, a man eating twelve servings per day of soymilk developed enlarged, sensitive breast tissue (27). In another, a man with type 1 diabetes was eating 14 servings per day of mostly processed soy foods for one year and developed erectile dysfunction (28), which normalized after ceasing the soy. While I would not recommend eating this much soy, one study used even much higher amounts of isoflavones and found no problems for most men (29).

As for sperm quantity and quality, while one epidemiological study raised concerns, albeit minor, about soy and sperm quantity (30), two clinical studies have shown no effects of soy (31, 32).

Thyroid

Isoflavones can affect thyroid hormone levels—especially if someone has iodine deficiency. A 2011 clinical trial found that 16 mg/day of isoflavones in people with mild hypothyroidism appeared to cause an increased rate of advancing to overt hypothyroidism (33).

Nine other clinical trials showed no effect of soy on the thyroid compared to placebo in people with presumably healthy thyroids (34, 35, 36, 37, 38, 39, 40, 41, 42), while the remaining five studies found small changes, all without physiological significance (43, 44, 45, 46, 47).

People without hypothyroidism should have no problems with soy as long as they get enough iodine, but until we know more, people with mild hypothyroidism might want to avoid soy just to be safe.

Soy Benefits

In addition to reducing the risk for breast cancer as mentioned above, soy also provides benefits for preventing prostate cancer, lowering LDL cholesterol, and improving menopausal symptoms. Please see Soy Part 2—Research for more details.

When you add up all the research on soy, there’s no reason to think that two servings per day are harmful to most people, and good reason to think soy provides some health benefits.

References

Last updated April 2011

1. Butler LM, Wu AH, Wang R, Koh WP, Yuan JM, Yu MC. A vegetable-fruit-soy dietary pattern protects against breast cancer among postmenopausal Singapore Chinese women. Am J Clin Nutr. 2010 Apr;91(4):1013-9.

2. Wu AH, Koh WP, Wang R, Lee HP, Yu MC (2008) Soy intake and breast cancer risk in Singapore Chinese health study. Br J Cancer 99(1):196–200.

3. Lee SA, Shu XO, Li H, Yang G, Cai H, Wen W, Ji BT, Gao J, Gao YT, Zheng W. Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study. Am J Clin Nutr. 2009 Jun;89(6):1920-6.

4. Yamamoto S, Sobue T, Kobayashi M, Sasaki S, Tsugane S; Japan Public Health Center-Based Prospective Study on Cancer Cardiovascular Diseases Group. Soy, isoflavones, and breast cancer risk in Japan. J Natl Cancer Inst. 2003 Jun 18;95(12):906-13.

5. Nishio K, Niwa Y, Toyoshima H, Tamakoshi K, Kondo T, Yatsuya H, Yamamoto A, Suzuki S, Tokudome S, Lin Y, Wakai K, Hamajima N, Tamakoshi A. Consumption of soy foods and the risk of breast cancer: findings from the Japan Collaborative Cohort (JACC) Study. Cancer Causes Control. 2007 Oct;18(8):801-8.

6. Key TJ, Sharp GB, Appleby PN, Beral V, Goodman MT, Soda M, Mabuchi K. Soya foods and breast cancer risk: a prospective study in Hiroshima and Nagasaki, Japan. Br J Cancer. 1999 Dec;81(7):1248-56.

7. Travis RC, Allen NE, Appleby PN, Spencer EA, Roddam AW, Key TJ. A prospective study of vegetarianism and isoflavone intake in relation to breast cancer risk in British women. Int J Cancer. 2008 Feb 1;122(3):705-10.

8. Caan BJ, Natarajan L, Parker BA, Gold EB, Thomson CA, Newman VA, Rock CL, Pu M, Al-Delaimy WK, Pierce JP. Soy Food Consumption and Breast Cancer Prognosis. Cancer Epidemiol Biomarkers Prev. 2011 Feb 25.

9. File SE, Jarrett N, Fluck E, Duffy R, Casey K, Wiseman H. Eating soya improves human memory. Psychopharmacology (Berl) 2001; 157:430-6.

10. Duffy R, Wiseman H, File SE. Improved cognitive function in postmenopausal women after 12 weeks of consumption of a soya extract containing isoflavones. Pharmacol Biochem Behav. 2003 Jun;75(3):721-9.

11. Thorp AA, Sinn N, Buckley JD, Coates AM, Howe PR. Soya isoflavone supplementation enhances spatial working memory in men. Br J Nutr. 2009 Nov;102(9):1348-54.

12. Kritz-Silverstein D, Von Mühlen D, Barrett-Connor E, Bressel MA. Isoflavones and cognitive function in older women: the Soy and Postmenopausal Health In Aging (SOPHIA) Study. Menopause. 2003 May-Jun;10(3):196-202.

13. Fournier LR, Ryan Borchers TA, Robison LM, Wiediger M, Park JS, Chew BP, McGuire MK, Sclar DA, Skaer TL, Beerman KA. The effects of soy milk and isoflavone supplements on cognitive performance in healthy, postmenopausal women. J Nutr Health Aging. 2007 Mar-Apr;11(2):155-64.

14. Islam F, Sparkes C, Roodenrys S, Astheimer L. Short-term changes in endogenous estrogen levels and consumption of soy isoflavones affect working and verbal memory in young adult females. Nutr Neurosci. 2008 Dec;11(6):251-62.

15. Celec P, Ostatnikova D, Hodosy J, Putz Z, Kúdela M. Increased one week soybean consumption affects spatial abilities but not sex hormone status in men. Int J Food Sci Nutr. 2007 Sep;58(6):424-8.

16. Ostatníková D, Celec P, Hodosy J, Hampl R, Putz Z, Kúdela M. Short-term soybean intake and its effect on steroid sex hormones and cognitive abilities. Fertil Steril. 2007 Dec;88(6):1632-6.

17. Celec P, Ostatníková D, Cagánová M, Zuchová S, Hodosy J, Putz Z, Bernadic M, Kúdela M. Endocrine and cognitive effects of short-time soybean consumption in women. Gynecol Obstet Invest. 2005;59(2):62-6.

18. Kreijkamp-Kaspers, S., Kok, L., Grobbee, D.E., de Haan, E.H.F., Aleman, A., Lampe, J.W., van der Schouw, Y.T. Effect of soy protein containing isoflavones on cognitive function, bone mineral density, and plasma lipids in postmenopausal women: A randomized controlled trial, JAMA. 2004;292:65-74.

19. Ho SC, Chan AS, Ho YP, So EK, Sham A, Zee B, Woo JL. Effects of soy isoflavone supplementation on cognitive function in Chinese postmenopausal women: a double-blind, randomized, controlled trial. Menopause. 2007 May-Jun;14(3 Pt 1):489-99.

20. Pilsáková L, Riecanský I, Ostatníková D, Jagla F. Missing evidence for the effect one-week phytoestrogen-rich diet on mental rotation in two dimensions. Neuro Endocrinol Lett. 2009 Mar;30(1):125-30.

21. Hogervorst E, Sadjimim T, Yesufu A, Kreager P, Rahardjo TB. High tofu intake is associated with worse memory in elderly Indonesian men and women. Dement Geriatr Cogn Disord. 2008;26(1):50-7. (Epub 2008 Jun 27)

22. White LR, Petrovitch H, Ross GW, Masaki K, Hardman J, Nelson J, Davis D, Markesbery W. Brain aging and midlife tofu consumption. J Am Coll Nutr. 2000 Apr;19(2):242-55.

23. Rice MM, Graves AN, McCurry SM, Larson EB. Tofu consumption and cognition in older Japanese American men and women. J Nutr 2000(Suppl):676S. (Published only as abstract)

24. Hogervorst E, Mursjid F, Priandini D, Setyawan H, Ismael RI, Bandelow S, Rahardjo TB. Borobudur revisited: Soy consumption may be associated with better recall in younger, but not in older, rural Indonesian elderly. Brain Res. 2010 Oct 28. (Epub ahead of print)

25. Strom BL, Schinnar R, Ziegler EE, Barnhart KT, Sammel MD, Macones GA, Stallings VA, Drulis JM, Nelson SE, Hanson SA. Exposure to soy-based formula in infancy and endocrinological and reproductive outcomes in young adulthood. JAMA. 2001 Aug 15;286(7):807-14.

26. Badger TM, Gilchrist JM, Pivik RT, Andres A, Shankar K, Chen JR, Ronis MJ. The health implications of soy infant formula. Am J Clin Nutr. 2009 May;89(5):1668S-1672S.

27. Martinez J, Lewi JE. An unusual case of gynecomastia associated with soy product consumption. Endocr Pract 2008;14:415–8. (Abstract)

28. Siepmann T, Roofeh J, Kiefer FW, Edelson DG. Hypogonadism and erectile dysfunction associated with soy product consumption. Nutrition. 2011 Feb 23.

29. Fischer L, Mahoney C, Jeffcoat AR, Koch MA, Thomas BE, Valentine JL, et al. Clinical characteristics and pharmacokinetics of purified soy isoflavones: multiple-dose administration to men with prostate neoplasia. Nutr Cancer 2004;48(2):160–70.

30. Chavarro JE, Toth TL, Sadio SM, Hauser R. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Hum Reprod. 2008 Nov;23(11):2584-90.

31. Beaton LK, McVeigh BL, Dillingham BL, Lampe JW, Duncan AM. Soy protein isolates of varying isoflavone content do not adversely affect semen quality in healthy young men. Fertil Steril. 2010 Oct;94(5):1717-22.

32. Messina M, Watanabe S, Setchell KD. Report on the 8th International Symposium on the Role of Soy in Health Promotion and Chronic Disease Prevention and Treatment. J Nutr. 2009 Apr;139(4):796S-802S.

33. Sathyapalan T, Manuchehri AM, Thatcher NJ, Rigby AS, Chapman T, Kilpatrick ES, Atkin SL. The Effect of Soy Phytoestrogen Supplementation on Thyroid Status and Cardiovascular Risk Markers in Patients with Subclinical Hypothyroidism: A Randomized, Double-Blind, Crossover Study. J Clin Endocrinol Metab. 2011 Feb 16. (Epub ahead of print)

34. USDA Database for the Isoflavone Content of Selected Foods Release 2.0. 2008.

35. Bruce B, Messina M, Spiller GA. Isoflavone supplements do not affect thyroid function in iodine-replete postmenopausal women. J Med Food. 2003 Winter;6(4):309-16.

36. Tousen Y, Ezaki J, Fujii Y, Ueno T, Nishimuta M, Ishimi Y. Natural S-equol decreases bone resorption in postmenopausal, non-equol-producing Japanese women: a pilot randomized, placebo-controlled trial. Menopause. 2011 Jan 19. (Epub ahead of print)

37. Ham JO, Chapman KM, Essex-Sorlie D, Bakhit RM, Prabhudesai M, Winter L, Erdman JW, Potter S. Endocrinological response to soy protein and fiber in mildly hypercholesterolemic men. Nutr Res 1993; 13:873-884.

38. Zung A, Shachar S, Zadik Z, Kerem Z. Soy-derived isoflavones treatment in children with hypercholesterolemia: a pilot study. J Pediatr Endocrinol Metab. 2010 Jan-Feb;23(1-2):133-41.

39. Dillingham BL, McVeigh BL, Lampe JW, Duncan AM. Soy protein isolates of varied isoflavone content do not influence serum thyroid hormones in healthy young men. Thyroid. 2007 Feb;17(2):131-7.

40. Mackey R, Ekangaki A, Eden JA. The effects of soy protein in women and men with elevated plasma lipids. Biofactors. 2000;12(1-4):251-7.

41. Roughead ZK, Hunt JR, Johnson LK, Badger TM, Lykken GI. Controlled substitution of soy protein for meat protein: effects on calcium retention, bone, and cardiovascular health indices in postmenopausal women. J Clin Endocrinol Metab. 2005 Jan;90(1):181-9.

42. Lydeking-Olsen E, Beck-Jensen JE, Setchell KD, Holm-Jensen T. Soymilk or progesterone for prevention of bone loss–a 2 year randomized, placebo-controlled trial. Eur J Nutr. 2004 Aug;43(4):246-57.

43. Duncan AM, Merz BE, Xu X, Nagel TC, Phipps WR, Kurzer MS. Soy isoflavones exert modest hormonal effects in premenopausal women. J Clin Endocrinol Metab. 1999 Jan;84(1):192-7.

44. Hampl R, Ostatnikova D, Celec P, Putz Z, Lapcík O, Matucha P. Short-term effect of soy consumption on thyroid hormone levels and correlation with phytoestrogen level in healthy subjects. Endocr Regul. 2008 Jun;42(2-3):53-61.

45. Jayagopal V, Albertazzi P, Kilpatrick ES, Howarth EM, Jennings PE, Hepburn DA, Atkin SL. Beneficial effects of soy phytoestrogen intake in postmenopausal women with type 2 diabetes. Diabetes Care. 2002 Oct;25(10):1709-14.

46. Persky VW, Turyk ME, Wang L, Freels S, Chatterton R Jr, Barnes S, Erdman J Jr, Sepkovic DW, Bradlow HL, Potter S. Effect of soy protein on endogenous hormones in postmenopausal women. Am J Clin Nutr. 2002 Jan;75(1):145-53.

47. Watanabe S, Terashima K, Sato Y, Arai S, Eboshida A. Effects of isoflavone supplement on healthy women. Biofactors. 2000;12(1-4):233-41.

48. Nachvak SM, Moradi S, Anjom-Shoae J, Rahmani J, Nasiri M, Maleki V, Sadeghi O. Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. J Acad Nutr Diet. 2019 Sep;119(9):1483-1500.e17.

This article was first written by Jack Norris at veganhealth.org.

What’s Inside:

Part 1: A curated list of essential vegan Maharashtrian dishes, from flavorful rice preparations to delightful snacks and desserts.

Part 2: A 7-day meal plan, making it easy to enjoy these dishes throughout the week.

Note: A plant-based diet can help reduce your risk of chronic diseases like heart disease and type 2 diabetes. According to the American Heart Association, plant-forward diets, full of vegetables, legumes, and nuts, support heart health and overall well-being.

Part 1: A Flavorful Maharashtrian Vegan Feast Awaits!

Rice Dishes:

• Vangi Bhat: A traditional rice dish made with roasted brinjal (eggplant), spices, coconut, tamarind, and jaggery. Vegan-friendly with a spicy kick.
• Tamarind Rice (Chidvey or Ukadiche Rice): Tangy and spicy, made with tamarind, mustard seeds, curry leaves, and various spices, garnished with roasted peanuts or sesame seeds.
• Masale Bhat: Fragrant rice cooked with vegetables, spices, and coconut, often paired with vegan raita or chutney.
• Koshimbir Rice: A refreshing rice salad with mixed vegetables, lemon, mustard seeds, and curry leaves.

Snacks:

• Batata Vada: A classic Maharashtrian snack prepared with spicy mashed potatoes wrapped in chickpea flour and deep-fried, usually served with chutneys.
• Sabudana Khichdi: Made from soaked sago, peanuts, potatoes, and mild spices, this is often enjoyed as a fasting dish.
• Kothimbir Vadi: Savory steamed snack made from chickpea flour and coriander leaves, shallow-fried to perfection.
• Chivda: A crunchy, savory mixture of flattened rice, peanuts, dry coconut, and spices.
  

Desserts:

• Coconut Ladoo: A quick and easy dessert made from desiccated coconut and jaggery, rolled into small balls.
• Basundi (Vegan Version): A creamy dessert traditionally made from condensed milk, but veganized with coconut or almond milk, flavored with cardamom and saffron.
• Modak: Sweet dumplings made from rice flour, filled with coconut, jaggery, and cardamom. A traditional treat during Ganesh Chaturthi.
• Shira: Semolina-based dessert flavored with sugar, cardamom, and saffron, made vegan with oil or coconut oil instead of ghee.
  

Legume Dishes:

• Methi Thepla with Moong Daal: Flatbread made with fenugreek leaves and served with moong dal (yellow mung bean curry).
• Vaal Curry: A curry made with vaal (field beans), cooked with onions, tomatoes, and spices like ginger, garlic, turmeric, and red chili powder.
• Kadhi (Vegan Version): Tangy curry made from vegan yogurt or plant-based alternatives, chickpea flour, mustard seeds, curry leaves, and green chilies.
• Usal: Spicy curry made from sprouted legumes like moth beans (matki), garnished with fresh coconut, coriander, and sev (crispy chickpea noodles).
  

Vegetable Curries:

• Bharli Vangi: Stuffed eggplants cooked in a tangy, flavorful gravy made with coconut, peanuts, sesame seeds, and tamarind.
• Alu Wadi: Steamed colocasia leaves filled with gram flour, tamarind, and spices, cooked in a curry made from coconut and peanuts.
• Batata Rassa: Simple yet flavorful curry made with boiled potatoes, tamarind, coconut, and spices, typically enjoyed with chapati or rice.
• Tondli Masala: Cooked with onions, tomatoes, and spices, often flavored with garlic, cumin, and coriander. Sometimes garnished with fresh coconut.

Part 2: Your 7-Day Vegan Maharashtrian Meal Plan

Day 1:

• Breakfast: Sabudana Khichdi (traditional fasting food with a tapioca base)
• Lunch: Vegan Puran Poli (sweet flatbread with chana dal and jaggery filling)
• Dinner: Kadhi Bhaji (coconut-based curry with vegetables)
• Snack: Vegan Samosa (crispy pastry filled with spiced mashed potatoes and peas)

Day 2:

• Breakfast: Poha (flattened rice with mustard seeds, curry leaves, turmeric, peanuts)
• Lunch: Vegan Amti (spicy lentil curry with tamarind and Goda Masala)
• Dinner: Vegan Rassa (spicy vegetable curry)
• Snack: Bhel Puri (puffed rice with chutneys, peanuts, and sev)
  

Day 3:

• Breakfast: Misal Pav (spicy curry with sprouted beans, served with pav)
• Lunch: Vegan Sol Kadhi (refreshing drink made with kokum and coconut milk)
• Dinner: Methi Thepla (savory flatbread)
• Snack: Chivda (crispy poha snack with roasted peanuts and spices)
  

Day 4:

• Breakfast: Thalipeeth (savory multi-grain flatbread)
• Lunch: Pithla Bhakri (gram flour curry served with flatbread)
• Dinner: Vegan Khichdi (rice, lentils, and vegetables)
• Snack: Vegan Dhokla (steamed savory snack)
  

Day 5:

• Breakfast: Upma (semolina porridge with vegetables)
• Lunch: Vegan Varan Bhaat (simple lentil curry with rice)
• Dinner: Aloo Vadi (crispy, deep-fried spiced mashed potatoes)
• Snack: Sev Usal (spicy curry with moth beans, topped with sev)
  

Day 6:

• Breakfast: Kanda Poha (onion poha with mustard seeds and curry leaves)
• Lunch: Batata Bhaji (spiced potato curry)
• Dinner: Vegan Patal Bhaji (vegetable curry with bottle gourd)
• Snack: Ragda Pattice (spiced potato patties with white peas curry)
  

Day 7:

• Breakfast: Batata Vada (deep-fried spiced mashed potatoes)
• Lunch: Koshimbir (vegetable salad with mustard seeds and lemon juice)
• Dinner: Pav Bhaji (spicy vegetable curry served with pav)
• Snack: Aloo Tikki (crispy spiced potato patties)

Enjoy this vibrant and flavorful Maharashtrian vegan feast all week long! For more tasty recipes and meal plans, browse through our blogs and sign up for the 10 Weeks to Vegan email challenge to start your plant-based journey today.

Don’t forget to follow the 10 Weeks to Vegan Instagram and join the Facebook groups to share your favorite Maharashtrian vegan recipes and connect with the community. We can’t wait to see what you create!

Be kind ❀

— Contributed by Astha Gupta

What’s Inside:
Part 1: A curated list of essential vegan Punjabi dishes, from iconic dals to crispy snacks and rich curries.
Part 2: A 7-day meal plan, making it simple to enjoy the flavors of Punjab throughout your week.

A well-rounded plant-based diet can reduce your risk of type 2 diabetes and heart disease. According to the American Heart Association, plant-forward diets packed with vegetables, legumes, and whole grains can boost heart health and overall wellness.

Ready to get started on this flavorful journey? Let’s go!

Part 1: A Flavorful Punjabi Vegan Feast Awaits!

Rice Dishes:

• Chole Rice: A classic Punjabi combination of spicy chickpeas served with steamed rice.
• Saffron Pulao: Aromatic rice infused with saffron, peas, and a mild blend of spices.
• Masala Rice: Rice cooked with seasonal veggies, spices, and vegan butter, a perfect side to any curry.
• Rajma Chawal: A comforting dish made with kidney beans cooked in a spiced tomato gravy, served with steamed basmati rice.

Snacks:

• Aloo Tikki: Crispy mashed potato patties flavored with cumin and coriander, served with tangy tamarind chutney.
• Chana Chaat: A refreshing chickpea salad with cucumbers, tomatoes, onions, and a sprinkle of chaat masala.
• Samosa: A crunchy pastry filled with spiced potatoes and peas, often paired with mint chutney.
  

Curries & Dals:

• Dal Makhani: Traditionally made with butter and cream, this veganized version uses coconut cream and plant-based butter for a rich, creamy consistency.
• Punjabi Kadhi Pakora: A spiced yogurt-based curry with crispy chickpea flour dumplings. Replace dairy yogurt with soy, peanut, or coconut yogurt for a vegan twist.
• Baingan Bharta: Smoky roasted eggplant mashed and cooked with tomatoes, onions, and spices, comforting and flavorful!
  

Vegetable Curries:

• Aloo Gobi: Classic potato and cauliflower curry spiced with turmeric, cumin, and coriander.
• Tandoori Vegetables: Vegetables marinated in a tangy, spiced yogurt substitute (like soy yogurt) and roasted in the oven for that authentic tandoor flavor.
• Sarson da Saag: A traditional mustard greens curry, spiced with garlic, ginger, and green chilies, served with vegan makki di roti.
  

Breads:

• Vegan Naan: Soft, fluffy naan made without dairy, served warm with your favorite curry.
• Makki di Roti: Cornmeal flatbread, traditionally paired with sarson da saag, and made vegan by skipping the butter.

[Also read: Make Vegan Naan at Home]

Desserts:

• Gajar Halwa: A warm, sweet dessert made with grated carrots, coconut milk, and cardamom.
• Lassi: A cooling yogurt drink made with soy or coconut yogurt, spiced with cardamom and a hint of saffron.
• Suji Halwa: A rich semolina-based dessert flavored with cardamom, raisins, and nuts. Veganized with coconut oil.

[Also read: Oil-Free Gajar Halwa Recipe]

Part 2: Your 7-Day Vegan Punjabi Meal Plan

Day 1:

• Breakfast: Aloo Paratha with Vegan Yogurt
  A classic Punjabi flatbread stuffed with spiced mashed potatoes, served with cooling vegan yogurt for added protein and probiotics.
• Lunch: Rajma Chawal
  Hearty and filling kidney beans cooked in a spiced tomato gravy, served with basmati rice. This is a classic Punjabi meal, packed with plant-based protein and fiber.
• Dinner: Baingan Bharta
  Roasted and mashed eggplant cooked with onions, tomatoes, and spices for a rich, smoky flavor. Served with vegan naan or roti.
• Snack: Chana Chaat
  A light and refreshing chickpea salad with onions, tomatoes, cucumbers, and tangy spices, perfect as a snack to balance the richness of the main meals.
  

Day 2:

• Breakfast: Masala Oats with Vegan Raita
  Hearty oats cooked with spices, vegetables, and herbs for a savory, protein-packed breakfast. Served with a cooling vegan yogurt-based raita.
• Lunch: Tamarind Rice (Punjabi Style)
  A tangy and spicy rice dish made with tamarind, mustard seeds, curry leaves, and a blend of Punjabi spices, offering the perfect balance of flavors. Garnished with roasted peanuts or sesame seeds for crunch.
• Dinner: Vegan Tandoori Vegetables
  Marinated vegetables in a spiced yogurt alternative, roasted to perfection for a smoky, grilled flavor. Serve with quinoa or whole wheat roti for a balanced meal.
• Snack: Vegan Samosa
  Crispy pockets filled with spiced potatoes and peas, served with a tangy tamarind chutney.
  

Day 3:

• Breakfast: Chole Bhature
  A filling breakfast option with spicy chickpeas paired with large, fluffy bhaturas (fried flatbreads). Perfect for a high-energy start to the day.
• Lunch: Masale Bhat
  Fragrant rice cooked with a mix of seasonal vegetables, spices, and a hint of coconut, making it a satisfying one-pot meal.
• Dinner: Sarson da Saag with Makki di Roti
  Mustard greens cooked with garlic, ginger, and spices, served with cornbread (makki di roti). This is a comforting, hearty Punjabi meal that’s rich in iron and fiber.
• Snack: Papdi Chaat
  A tangy and spicy snack made from crisp papdis (fried dough wafers), topped with chickpeas, potatoes, yogurt, tamarind chutney, and chaat masala. It’s refreshing and light, perfect for a midday snack.
  

Day 4:

• Breakfast: Vegan Moong Dal Cheela
  High-protein lentil pancakes made from ground moong dal, served with green chutney and vegan yogurt for a satisfying breakfast.
• Lunch: Vegan Puran Poli
  A vegan version of the traditional sweet flatbread stuffed with chana dal and jaggery, served with a side of spiced vegetables or a refreshing salad.
• Dinner: Lauki Curry with Chapati
  A simple, nourishing curry made with bottle gourd and spices, served with whole wheat chapati. A light yet filling dinner option.
• Snack: Chivda
  A crunchy and savory snack made from flattened rice, peanuts, and spices—perfect for munching in the evening.
  

Day 5:

• Breakfast: Thalipeeth with Vegan Raita
  A multi-grain flatbread loaded with vegetables and spices, served with cooling vegan raita for added texture and flavor.
• Lunch: Vegan Amti
  A tangy and spicy lentil curry made with toor dal and seasoned with a rich spice mix. Served with steamed rice for a wholesome, filling meal.
• Dinner: Aloo Gobi
  A hearty curry made with potatoes and cauliflower, spiced with cumin, coriander, and turmeric, served with chapati or vegan naan.
• Snack: Aloo Tikki with Tamarind Chutney
  Crispy spiced potato patties served with tangy tamarind chutney. A satisfying and flavorful snack to round out the meal.
  

Day 6:

• Breakfast: Upma
  A savory porridge made from semolina (rava), sautéed with vegetables like peas, carrots, and green beans, makes it a wholesome, filling breakfast.
• Lunch: Vegan Varan Bhaat
  A simple and comforting dish made with toor dal (yellow lentils) served with steamed rice and tempered with mustard seeds and curry leaves.
• Dinner: Vegan Khichdi
  A comforting one-pot dish made with rice, lentils, and vegetables, cooked with mild spices for a soothing, nutrient-packed dinner.
• Snack: Ragda Pattice
  Crispy potato patties topped with white peas curry (ragda), tamarind chutney, and crispy sev, a classic street food snack with a spicy twist.
  

Day 7:

• Breakfast: Poha with Peanuts and Lemon
  Flattened rice cooked with mustard seeds, curry leaves, turmeric, and peanuts, garnished with fresh coriander and a squeeze of lemon juice for a zesty breakfast.
• Lunch: Kadhhi Pakora
  A vegan version of the traditional kadhi, made with soy or coconut yogurt, and served with steamed rice. A filling and comforting dish.
• Dinner: Tofu Tikka Masala
  Tofu cubes marinated in a spiced yogurt alternative, grilled, and served in a rich tomato-based curry sauce. Pair with basmati rice or roti for a complete meal.
• Snack: Dhokla
  A light, fluffy steamed snack made from chickpea flour, spiced with mustard seeds and curry leaves. Serve with chutney for an added burst of flavor.
  

There you go! A full week of delicious, plant-powered Punjabi flavors that will have your taste buds dancing with joy.

For more tasty recipes and meal plans, browse through our blogs and sign up for the 10 Weeks to Vegan email challenge to start your plant-based journey today. Don’t forget to follow the 10 Weeks to Vegan Instagram and join our Facebook group to share your favorite Punjabi vegan recipes and connect with the community. We can’t wait to see what you create!

Be kind ❀

— Contributed by Meenal Rajapet

1. Tofu Stir-Fry:

Stir-frying tofu is a quick and easy way to enjoy its delicate texture and absorbent nature for a light lunch or dinner. Start by sautéing onions, garlic, and your favorite vegetables in a wok or pan. Add cubed tofu and cook until it turns golden brown. Season with soy sauce, ginger, and a dash of chili flakes for a burst of flavor. Serve your tofu stir-fry with steamed rice or noodles for a satisfying meal.

2. Tofu Tikka Masala:

Give the classic Indian lunch and dinner dish a vegan twist by replacing chicken with tofu in Tikka Masala. Marinate tofu cubes in a mixture of plant-based yogurt, ginger-garlic paste, garam masala, turmeric, and chili powder. Pan-fry or bake the marinated tofu until golden. Then, simmer it in a rich tomato-based sauce with onions, spices, and coconut milk. Garnish with fresh coriander and serve with roti or rice for a flavorful and protein-packed meal.

Also, check out: Tofu Tikka Skewers Recipe

3. Tofu Scramble:

Try a tofu scramble for a hearty and satisfying breakfast or brunch option. Crumble tofu into a pan and cook it with diced onions, bell peppers, and your favorite spices like turmeric, cumin, and paprika for a vibrant yellow color and savory flavor. Add spinach or other greens for added nutrition. Enjoy this scramble with toast or as a filling for wraps or sandwiches.

Check out: Easy Tofu Scramble Recipe

4. Tofu Curry:

Prepare a delicious tofu curry using aromatic spices and a creamy coconut or tomato-based sauce. Sauté onions, garlic, and ginger in a pan. Add tofu cubes and cook until lightly browned. For a fragrant spice blend, stir in curry powder, turmeric, cumin, and coriander. Pour coconut milk or tomato puree and simmer until the flavors meld together. Serve this luscious tofu curry with steamed rice or naan bread.

5. Tofu Salad:

Create a refreshing and healthy salad by combining diced tofu with crisp vegetables, herbs, and a tangy dressing. Toss together tofu, cucumber, bell peppers, cherry tomatoes, fresh herbs like mint or coriander, and a dressing made with lime juice, olive oil, salt, and pepper. Customize your salad with additional ingredients like avocado, roasted peanuts, or roasted sesame seeds for added texture and flavor.

With these 5 simple tofu recipes, you can explore the diverse flavors and culinary possibilities of tofu using readily available ingredients. From stir-fries and curries to scrambles and salads, tofu offers endless versatility and a great source of plant-based protein. So, go ahead and experiment with these recipes to enjoy delicious and wholesome tofu dishes in your home kitchen.

Also, check out: Tofu Dosa Recipe

Follow us on Instagram (@veganoutreachindia) to join our vibrant vegan community and discover more information and inspiration on embracing a vegan lifestyle.

Ingredients:

1. 2 tablespoon oil
2. 1 large finely chopped onion
3. 2 tsp ginger garlic paste
4. 2 medium chopped tomatoes
5. ¼ cup soaked cashews
6. 1 tablespoon coriander powder 
7. 2 teaspoons red chili powder
8. ½ teaspoon turmeric
9. 2 teaspoon garam masala
10. 2 tablespoon kasoori methi
11. 1 teaspoon jaggery
12. 250g of tofu cut into equal-sized cubes
13. Chopped coriander leaves for garnish

Instructions:

Heat a tablespoon of oil.

Add the onions and fry for a few mins. Then add ginger garlic paste and saute till it’s golden brown.

Add the tomatoes and the cashews. Cover it with a lid and occasionally stir till the tomatoes soften. 

Add all the spices except garam masala. Cook it for another 5 minutes. Turn off the heat.

Once it comes to room temperature. Add a cup of water and blend it into a smooth paste.

Strain it to get a smooth texture. Add it to the pan with garam masala and saute.

Add the kasoori methi, and sugar and stir well. Add water to adjust the consistency according to your liking. Let it simmer.

Add the cubes of tofu, and salt, bring them back to a boil, and continue to cook for another 5 minutes. Turn off the heat.

Garnish with coriander and serve for lunch or dinner!

– Recipe by Sana Shaikh (Instagram: The Rainbow Bite)

Here is the recipe. Happy baking!

Ingredients:

1. 3 large ripe bananas
2. 1 cup sugar
3. ⅓ cup vegetable oil
4. 1 tsp vanilla extract
5. 1 ½ refined flour
6. ¼ tsp nutmeg powder
7. 1 tsp baking soda
8. 1 tsp baking powder
9. 1 tsp salt

Directions:

In a bowl, mash the bananas, and add sugar, oil, and vanilla. In another bowl, mix the dry ingredients. Mix dry and wet ingredients using a spatula.

Preheat the oven to 350 degrees. Line the muffin mold with parchment paper cups and place the batter into the cups.

Bake it for 20 minutes. Insert the toothpick and see if it comes out dry. Bake for 3-5 mins more otherwise.

Let it cool before serving as a snack or dessert.

– Recipe by Sana Shaikh (Instagram:The Rainbow Bite)

Ingredients:

1. 2 fresh guava leaves
2. A pinch of turmeric powder
3. ½ cup coconut oil
4. 5-6 curry leaves
5. Salt to taste

Directions:

1. Heat the oil. When it starts boiling, turn off the heat.
2. Crush the guava leaves and curry leaves and add them to the oil.
3. Add the turmeric powder.
4. Keep it aside for about an hour for the flavors to infuse.
5. Strain the oil and it’s ready to use.

– Recipe by Sana Shaikh (Instagram:The Rainbow Bite)