Abby Jade Sarfas
Ever wondered where these popular vegan ingredients came from, and how they were made?
There are a lot of ingredients considered ‘vegan foods’. And whilst they are certainly vegan-friendly, in terms of being plant-based, most of them are also traditional elements of cuisines around the world. In this article, we will explore the origins, common uses, and manufacturing processes of some ingredients now considered typically vegan.
TOFU
What is it?
Also known as bean curd, tofu is curdled condensed soy milk. It’s a popular source of vegan protein.
Where does it come from?
Tofu originated in China over 2000 years ago, supposedly when someone accidentally mixed soy milk with a coagulant.
How is it made?
Tofu is made from dried soybeans that are soaked in water, crushed, and boiled. The mixture is then separated into solid pulp and soy milk. The soy milk is heated, and when it begins to boil, is taken off the heat and a coagulant (usually calcium sulfate) is added. This makes the mixture begin to curdle.
Once curdled, the mixture is squeezed through a muslin cloth to remove excess liquid. This forms a solid block of tofu. It should be wrapped tightly in the cloth with something heavy weighing it down for 5-20 minutes depending on the desired firmness. It can be made at home, but thankfully is readily available in supermarkets.
Common uses
Tofu is a staple of Chinese and Japanese cuisine, but has gained popularity in recent decades across the world. Due to its high protein content, it is often used as a substitute for meat in vegan cooking.
Some common uses are in stir-fry’s and curries, fried tofu in sandwiches, tofu scramble (it can also be an egg substitute!), and blended into smoothies, desserts, and sauces. Check out some interesting and varied tofu recipes here.
TEMPEH
What is it?
A block of fermented soybeans, another popular source of vegan protein.
Where does it come from?
Tempeh originated in Indonesia a few thousand years ago, possibly the island of Java.
How is it made?
Soybeans are cooked until soft, but still keep their shape. Vinegar is then added, before the beans are drained and cooled. When almost cool, rhizopus mould is added. This begins the process of fermentation. The bean mixture is put into a bag or container that can be kept airtight, and it takes 36-48 hours for the tempeh to ferment. It is traditional to wrap tempeh in leaves, usually banana leaves, for this process.
Common uses
Tempeh has many similar uses to tofu; it can be added to stir-fry’s, curries, sandwiches and salads as a meat-substitute. Its texture is usually firmer than tofu, and its flavour stronger. It’s usually marinated or seasoned to increase flavour, and then can be fried, baked, steamed, crumbled or sauteed. It can also be used to make vegan bacon, when thinly sliced and marinated!
NOOCH
What is it?
Nutritional yeast, known commonly as nooch, is a deactivated yeast sold in the form of yellow flakes. It is a significant source of B-vitamins and is often fortified with B-12.
Where does it come from?
Nutritional yeast dates back to Ancient Egyptian times. It didn’t become widely popular until the 1950’s when it began to be manufactured in the United States.
How is it made?
Nooch is made by culturing a yeast in a nutrient medium for several days. The primary ingredient in the medium is glucose. The yeast is then deactivated with heat, washed, dried, and packaged.
Common uses
Often in place of cheese, for its cheesy and slightly nutty flavour. It can be added to sauces or sprinkled on top of food. However, it has many more uses. Check out some recipes here for inspiration.
QUINOA
What is it?
Quinoa, (pronounced keen-wah), is a flowering plant in the amaranth family (other foods include beets, chard, spinach, amaranth grain). It is known for its high protein content.
Where does it come from?
Quinoa is native to South America, specifically Bolivia and Peru. The quinoa crop is thought to have been grown for food for over 5,000 years.
How is it made?
Quinoa is grown in crops. The plants are tall and leafy, often reaching up to three feet. The leaves are edible and make great salad greens, but more popular are the seeds (the quinoa). Although often grouped in with other grains, quinoa is actually a seed. It is harvested when all the leaves have fallen off the plant, leaving seed heads on a stalk.
Common uses
In order to be eaten, quinoa must be cooked; when harvested the seeds are dry and very hard. They are best prepared when boiled over a medium-high heat for 10-20 minutes.
Quinoa is commonly eaten in salads, or as a substitute for rice. It can also be cooked into soups, chilli, taco fillings, or eaten for breakfast (an interesting porridge alternative!). Check out some varied recipes here.
TAHINI
What is it?
Tahini is a paste made from ground sesame seeds.
Where does it come from?
Tahini is a Mediterranean staple, but is commonly used in many cuisines around the world. Sesame seeds have been cultivated in Egypt for over two thousand years. Tahini was originally considered a byproduct of sesame oil production, but has since become a popular food in its own right.
How is it made?
By blending sesame seeds and oil. It can be found in supermarkets but is also easy to make at home.
Common uses
Tahini is common in Mediterranean, Middle Eastern, Chinese, Vietnamese and Indian cooking. Perhaps most commonly, it is a fundamental ingredient of hummus. It can also be used as a sauce, mixed into salad dressings, and used to make Halva (a popular Israli/Turkish sweet).
Perhaps less commonly, but interestingly, it can be swirled into brownie or cookie batter to add a sesame flavour and a boost of nutrients, and can be added to ice cream for a nutty flavour. It can also be added to various vegan recipes as a substitute for cream.
MISO
What is it?
Miso is a fermented soybean paste.
Where does it come from?
It is thought that Miso originated in Ancient China, but is now commonly thought of as Japanese. Miso has been a staple of Japanese cuisine for more than 1,300 years.
How is it made?
Miso is made by mixing cooked soybeans with koji (a starter culture, often of fermented rice) and salt water. It is then fermented for several months to make a fragrant paste.
Common uses
Miso paste can be used to make sauces, batters, dressings, and soups. It is perhaps most commonly used to make miso soup, a traditional dish often eaten for breakfast in Japan.
FLAX
What is it?
Flax, also known as common flax or linseed, is a flowering plant.
Where does it come from?
Flax originated in Europe, but is now grown all over the world.
How is it made?
Flax is grown as a crop, and is one of the oldest grown crops in the world. Flax seeds are harvested when the seed pods have turned golden or tan. The crops are cut and dried out for a few weeks, and then the seeds can be removed.
Common uses
Flax was originally used as a textile; fibres would be spun, dyed and knotted to make clothes. Now, flax is more commonly used in making linseed oil and flax seeds, which have become a popular nutritional supplement. It is common to sprinkle flax on top of porridge or cereal, add it to smoothies, or use it as an egg replacement in vegan baking due to its gloopy substance when added to water.
CHIA SEEDS
What is it?
Chia seeds are tiny black seeds that come from the plant Salvia Hispanica, a member of the mint family.
Where does it come from?
Chia plants are native to Guatemala and Mexico, and are now also grown in the southern United States.
How is it made?
Chia plants are grown annually in warmer climates, and the crops often grow up to five feet tall. Similar to flax, the chia plant is harvested when the flowers have dried out and start to lose their petals. The stalks are cut and dried, and then the seeds can be removed.
Common uses
Chia seeds are considered a superfood, due to their unusually high nutrient content relative to their tiny size. They have a high oil content as well as many vitamins, and are a great source of antioxidants. They also have lots of fibre, protein, and omega-3 fatty acids.
Similar to flax seeds, they are commonly added to porridge and cereals, and can be a great addition to granola bars, smoothies, yoghurt, and baked goods. They can also be used as an egg replacement in vegan baking.
Want to know more?
Did any of the information about these vegan ingredients surprise you? If you want to learn more about vegan food, including cooking, baking, recipe suggestions, and vegan holiday guides, check out our food and facts page.
