Allergy Guide: a vegan diet with allergies

This guide is brought to you by The Militant Vegan & The Veganist 🤝

Vegan diet with allergies: allergic, vegan and proud of it

You want to live vegan but have allergies to nuts, gluten, or soy? Honestly, we understand that this can feel frustrating at first.
But let’s be honest for a moment: Animals still have it harder than we do. And that’s exactly why it’s worth sticking with it 💚⚖️ Together, we focus on finding solutions instead of excuses and show you how to follow a relaxed plant-based diet despite allergies ✨

Disclaimer: This guide is for general informational purposes only and does not replace medical or nutritional advice.
People with celiac disease and other allergies must independently and carefully check product information, ingredient lists, and warnings about possible traces! Despite the greatest care, we cannot guarantee the accuracy, completeness, or up-to-dateness of the information provided and accept no liability for health issues that may arise from the consumption of the products mentioned.

ℹ️ For celiac disease, other severe allergies and intolerances, or chronic gastrointestinal conditions, qualified vegan nutrition counseling is recommended (e.g., Dominik Machner).

Introduction: General information on allergies

What does “MAY CONTAIN TRACES OF XY” mean?

→ Important for people with allergies, but not necessarily non-vegan

On some (vegan) food products, you’ll see the note: “May contain traces of milk/soy/peanuts” or similar.

Does that mean manufacturers aren’t sure what ingredients they put in their products? Of course not! This is a precautionary statement, mainly for insurance reasons, but also to prevent reactions in people with severe allergies. It appears on almost all products processed or packaged in a facility where allergens are present.
For example: a nut-free, vegan bar might be produced in a factory that also handles nuts or has dairy-based bars on the same production line. The manufacturer can’t guarantee that cross-contamination won’t occur during such close processing. That’s why they add the note: “May contain traces of milk and nuts”, even though the bar itself is vegan and free from animal milk.

🚨 For this reason, the notice serves as important risk information for people with allergies and must be strictly observed, especially by those with severe allergies.

Conclusion for an ethically vegan way of living: That packaged vegan products may contain traces of animal-derived foods is, of course, the exception rather than the rule, but for large manufacturers and for customers with allergies, it is relevant at least from an insurance perspective, because even the smallest amounts (traces caused by cross-contamination) can trigger health reactions. For a vegan assessment, however, this notice is not an exclusion criterion, because it does not create any intentional demand for animal ingredients.

A vegan bar and a bar with cow's milk side by side on a conveyor belt, this is how cross-contamination happens

What types of allergies are there, and how common are they?

For people living a vegan life, nut allergies, legume allergies (e.g. soy), as well as celiac disease and wheat allergy are particularly relevant.

🌰 Nut allergy is considered one of the most common food allergies in adulthood. Peanut allergy is the most widespread (affecting around 0.5 to 1% of the population depending on the region, and up to 2% in some countries). Tree nut allergies, such as those to hazelnuts or almonds, are slightly less common. In some cases, nut allergies can lead to severe reactions.
🫛 Soy allergy is significantly rarer (affecting less than 0.5% of the population). Allergies to other legumes, such as chickpeas or beans, occur even less frequently.
🌾 Celiac disease, as an autoimmune condition, affects about 1% of the population, while wheat allergy is significantly rarer (0.2 to 0.5%).

Difference between allergy and intolerance

An allergy is an immune reaction in which your immune system produces an antibody (IgE) against a food that is actually harmless. The body perceives this food as a threat and does not tolerate it, even in small amounts or when it is processed differently.

In contrast, an intolerance is not an immune reaction but rather a functional issue. Whether symptoms occur is often dose-dependent, and a higher level of processing can reduce the effect. The key is identifying your individual tolerance threshold.

For illustration purposes: With regard to gluten and wheat, the following categories are distinguished:

Celiac disease as an autoimmune condition in which gluten causes measurable damage to the intestines and where a 100% gluten-free diet is required.
Wheat allergy in which wheat specifically triggers symptoms, making it necessary to avoid wheat. This condition is very rare but can be clearly diagnosed through testing.
Reaction to FODMAPs: If neither of the two allergies mentioned above has been diagnosed, but you still experience symptoms after consuming gluten-containing foods, it is very likely that gluten is not the problem but rather the FODMAPs found in wheat:

When the body has a fermentation issue (as seen, for example, in irritable bowel syndrome), so-called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) can trigger symptoms such as bloating, abdominal pain, diarrhea, or a feeling of fullness. FODMAPs are fermentable types of carbohydrates found in foods such as wheat, legumes, excess fructose, and certain sweeteners (e.g., xylitol and erythritol). Many people are actually reacting to FODMAPs rather than to gluten.

Alternatively, you may be reacting to the often unusually high fiber intake that comes with switching to a plant-based diet, which can lead to things like increased flatulence. This is a normal physical reaction that is neither pathological nor dangerous and usually settles within a few days to weeks. To support the adjustment process, make sure to drink enough water regularly, stay physically active, and increase your intake of legumes gradually.

In any case, it is absolutely possible to be vegan. We’re here to support you and guide you with practical tips 🤝

🌱ℹ️ In our NUTRITION GUIDES, you’ll already find a wide selection of vegan foods as well as information on nutrient intake and supplementation, including many alternatives and tips for people with allergies.
Start by exploring them to get an overview of a well-balanced, fully plant-based diet:

➡️ 🍛 THE VEGAN FOOD PYRAMID
➡️ ✅ NUTRIENTS + SUPPLEMENTS
➡️ 💪 PROTEIN GUIDE
➡️ 🛒 GROCERY GUIDE

The diversity of plant foods: grains, legumes, fruit, vegetables, nuts, seeds, mushrooms and tofu — There are well over **20,000 edible plants**, categorized into groups such as fruits, vegetables, leafy and fruiting vegetables, tubers and root vegetables, legumes, grains and pseudograins, nuts, seeds, herbs, mushrooms, and algae with countless variations, and forms of preparations. It is therefore possible to achieve a **nutritionally adequate diet** even in the presence of allergies or severe intolerances, if necessary, with guidance from a qualified nutrition professional.

In the rest of the document, we’ve also compiled more specialized tips and overviews for people with allergies, in addition to our more general guides, especially with regard to protein sources and everyday pantry staples:

Milk alternatives checked for nuts, gluten and soy 🌰🌾🫛

Almost all of the milk alternatives listed here are gluten-free, except oat milk. Oats themselves are gluten-free, but oat milk is not automatically gluten-free due to potential contamination. Look for the appropriate label ✅

Oat milk in a carton — **Oat milk**
✅ nut-free
❓ gluten-free: only if clearly labelled
✅ soy-free
Available at any supermarket, discount store & health food stores

Soy milk in a carton — **Soy milk**
✅ nut-free
✅ gluten-free
❌ soy-free
Available at any supermarket, discount store & health food stores

Almond milk in a carton — **Almond milk**
❌ nut-free
✅ gluten-free
✅ soy-free
Available at any supermarket, discount store & health food stores

Rice milk in a carton — **Rice milk**
✅ nut-free
✅ gluten-free
✅ soy-free
Available in many supermarkets & health food stores

Pea milk in a carton — **Pea milk**
✅ nut-free
✅ gluten-free
✅ soy-free
Available in larger supermarkets

Cashew milk in a carton — **Cashew milk**
❌ nut-free
✅ gluten-free
✅ soy-free
Available in larger supermarkets

1) Vegan and nut-free 🌰🚫

1.1) Nut-free alternatives to dairy products 🥛🌰🚫

Many vegan dairy alternatives use primary ingredients that are off-limits for people with nut allergies. Unlike plant-based milks (see previous page), where the most common options (oat and soy milk) are nut-free, plant-based yogurt, cream cheese, or cheese alternatives are often made from almonds or cashews.

If you want to eat vegan and nut-free, dairy alternatives are therefore often the biggest hurdle, but one we can absolutely overcome together 💚

Nut-free yogurt alternatives 🥛🌰🚫

Plain unsweetened soy yogurt in a tub — **Soy yogurt**
Available in supermarkets & discount stores

Plain oat yogurt in a tub — **Oat yogurt**
Available in supermarkets & discount stores

Plain coconut yogurt in a tub — **Coconut yogurt**
Available in supermarkets

Bread with a paste made from protein powder and plant milk, topped with berries — **Tip:** For a yogurt- or cream cheese-style spread, you can mix protein powder (-10% with the Code VEGANIST) with plant milk into a paste and spread it on bread 👇

About coconut yogurt

Alternatively, there is coconut yogurt (generally suitable for most people with nut allergies), however, due to its significant amount of saturated fatty acids, it is not ideal. Also note that the coconuts should not come from Thailand, where they are harvested using monkeys.

Nut-free alternatives to cream cheese and cheese spreads 🧀🥪🌰🚫

Maybe this will help you get over the sense of “loss”: We hardly use store-bought vegan cream cheese or sliced vegan cheese anyway, as these products usually consist largely of oils and fats and offer very little protein, making them an impractical everyday option for us. That’s why we’ve already gone searching for alternatives and created bread spreads that align with our fitness goals, and are also nut-free 💪

Bread with fried tofu and a red spread — Tofu on bread (e.g. made in the air fryer)
Available at any supermarket/discount store/health food stores

Bread with tempeh and tomato slices — Tempeh on bread (e.g. made in the air fryer)
Available at large supermarkets, health food stores and Asian grocery stores

Bread with vegan spreadable sausage made from kidney beans — Vegan spreadable sausage from kidney beans
The recipe is in German, but you can identify it from the video and ask ChatGPT for similar recipes :)

Bread with homemade hummus made from spinach and chickpeas — Homemade hummus with spinach and chickpeas

Bread with vegan cream cheese made from strained soy yogurt and cress — Vegan cream cheese made from soy yogurt strained through a **cheesecloth**
The recipe is in German, but you can identify it from the video and ask ChatGPT for similar recipes :)

Bread with sweet vegan cream cheese, topped with berries — Sweet vegan cream cheese
(Mix the cream cheese from the previous video with sweet protein powder or agave syrup.)

Bread with vegan spreadable cheese made from tofu and nutritional yeast, topped with cucumber — Vegan spreadable cheese made from tofu & nutritional yeast for a cheesy flavor

Bread with a spread made from dried peppers, tomatoes, sunflower seeds and mushrooms — Spread made from dried peppers/tomatoes, sunflower seeds, and mushrooms

1.2) Nut-free protein sources 💪 🌰🚫

Good news: Although nuts are often referred to in common usage and on social media as a vegan “protein source,” we generally recommend them more as a source of fat rather than as a primary protein source.

SAVORY NUT-FREE PROTEIN SOURCES:

Soy granules (Available in supermarkets/health food stores) and more textured vegetable protein like pea strips (larger supermarkets/health food stores)
Tofu (Available at any supermarket/discount store/health food store)
💡 Depending on the coagulant used, tofu is also a significant source of calcium and can provide around 20% to 40% of the recommended daily calcium intake per 100 g, depending on the product.
Tempeh (Available at large supermarkets, health food stores and Asian stores)
Seitan (Available in larger supermarkets/health food stores)

ℹ️ For more detailed information on the protein sources mentioned above, check out our free PROTEIN GUIDE.

1.3) Nut-free protein shakes 🥤🌰🚫

Ready-to-drink protein shakes are unfortunately often based on almond milk or use nut butters to improve texture. To be on the safe side, you can easily make your own protein shake using vegan protein powder (e.g. soy- or pea-based) and a nut-free plant milk ✨

Whether a product is suitable strongly depends on the individual allergy. Some people with allergies can tolerate trace amounts due to possible cross-contamination, while others with severe allergies must strictly avoid even the smallest traces. Please carefully assess your personal allergy situation and make a responsible decision accordingly.

If in doubt, it is necessary to contact the manufacturer directly.
→ Are our favorite protein powders from NUTRI-PLUS nut-free? 🤔🌰
→ That’s exactly what we asked our partner Nutri-Plus (code VEGANIST: -10%) for you, and received the following assessment:

There is no cross-contamination with peanuts for the protein powders, but there may be with other nuts.
The bars may be contaminated with both peanuts and other nuts, as they are produced on the same facility as other products.

1.4) Nut-free carbohydrate sources 🍜🌰🚫

With vegan carbohydrate sources, nuts are practically not a relevant issue. The reason is simple: classic carbohydrate staples do not naturally contain nuts. For people with nut allergies, there are very few pitfalls here.

✅ You can rely on almost all carbohydrate sources listed in our Grocery Guide, roughly including:

Pasta (almost always vegan; except egg pasta)
Rice
Quinoa, buckwheat, couscous, bulgur
Potatoes & sweet potatoes
Oats (e.g. plain rolled oats)

❗️A bit more caution is needed with processed products. Always check the ingredients list and allergen warnings:

Mueslis, granolas, crunchy mixes
Instant porridge mixes
Baked goods
Especially when eating Asian noodle and rice dishes in restaurants, pay close attention to possible peanuts and nut pieces, nut toppings, and the use of nut oils 🥜🔍

1.5) Replace the nutrients from nuts?

Healthy fats + micronutrients 🌰🚫💊

The nutrients most affected by avoiding nuts are unsaturated fatty acids as well as vitamin E, magnesium, zinc, and in some cases selenium. These can be replaced with seeds such as sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, and flaxseeds, as well as high-quality plant oils like canola, flaxseed, and olive oil. Potential deficiencies can also be addressed with supplements (see SUPPLEMENT GUIDE).

There are also VEGAN PROTEIN POWDERS based on the seeds mentioned above, e.g. hemp protein. Seeds can usually be consumed as long as there is no individual cross-allergy. What matters most is not avoiding nuts, but ensuring an overall balanced fat intake and targeted micronutrient coverage.

2) Vegan and gluten-free 🌾🚫

A vegan and gluten-free diet doesn’t have to be as complicated as you might think. We give you a clear overview of nutrient-rich options that simplify everyday life and reliably nourish your body ✅

2.1) Gluten-free protein sources 💪🌾🚫

Soy granules (Available in supermarkets/health food stores) and more textured vegetable protein like pea strips (larger supermarkets/health food stores)
Tofu (Available at any supermarket/discount store/health food store)
💡 Depending on the coagulant used, tofu is also a significant source of calcium and can provide around 20% to 40% of the recommended daily calcium intake per 100 g, depending on the product.
Tempeh (Available at large supermarkets, health food stores and Asian stores)
Legume-based pasta like lentil pasta or comparable products: count as 1/2 protein source and 1/2 carbohydrate source (Available in supermarkets/discount stores)
Nut butters: primarily a fat source, also provide protein, high energy density, therefore use deliberately (Available in supermarkets/discount-/health food stores)

ℹ️ For more detailed information on the protein sources mentioned above, check out our free PROTEIN GUIDE.

Gluten-free protein shakes 🥤🌾🚫

ℹ️ With protein powders and processed products, always make sure to check for a gluten-free / wheat-free declaration and possible “may contain traces” warnings.

Our favorite protein powders from NUTRI-PLUS have no cross-contamination and comply with the threshold for the “gluten-free” declaration of ≤ 20 mg of gluten per 1 kg in the EU. The manufacturer assures Nutri-Plus that the gluten-free claim is regulated and compliant with current EU legislation.

Nutri-Plus Vegan 3K protein powder in a bag — If you want to further boost your nutritional profile, Nutri-Plus offers vegan and gluten-free protein powder
🎟️ Get 10% off with the code VEGANIST
(sponsored, but honestly recommended 🙂)

Nutri-Plus Nature's Protein and Vegan High 5 Protein in bags — 🤫 Looking for **protein powder without sweeteners** or **protein powder with stevia**? You’ll find that at Nutri-Plus too!
🎟️ Get 10% off with the code VEGANIST
(sponsored, but honestly recommended 🙂)

2.2) Gluten-free carbohydrate sources 🍚🌾🚫

Gluten-free oats in a bowl — Gluten-free oats **
Available in supermarkets

Rice flakes in a bowl — Rice flakes
Available in larger supermarkets/health food stores

Amaranth in a bowl — Amaranth
Available in larger supermarkets/health food stores (sometimes puffed, perfect for breakfast)

Millet in a bowl — Millet
➡️ great e.g. as millet porridge
Available in larger supermarkets/health food stores

Rice in a bowl — Rice
Available in any supermarket or discount store

Quinoa in a bowl — Quinoa
Available in supermarkets

Buckwheat in a bowl — Buckwheat
Available in larger supermarkets/health food stores

Polenta made from cornmeal in a bowl — Polenta (cornmeal)
Available in supermarkets

Potatoes and sweet potatoes in two bowls — Potatoes & sweet potatoes
Available in supermarkets or discount stores

Gluten-free pasta made from lentils in a bowl — Gluten-free pasta (e.g. lentil pasta, corn pasta)
Available in supermarkets or discount stores

Lentil cakes and pea cakes in packages — Lentil cakes / pea cakes / corn cakes
Available in larger supermarkets/health food stores

Package of gluten-free wraps — Gluten-free wraps
Available in larger supermarkets/health food stores

** Why oats are a special case

Oats are naturally gluten-free, but only if they are specifically labeled as “gluten-free,” since they can easily become contaminated with wheat, rye, and barley during cultivation and processing. For people with celiac disease, only oats bearing the gluten-free symbol are safe to consume, as they comply with strict limits (maximum 20 mg gluten per kg).

Oats themselves do not contain gluten, but the oat protein avenin can also trigger an immune reaction in a small percentage of affected individuals. Therefore, gluten-free oats should only be introduced after consulting a doctor.

Gluten-free breads 🍞🌾🚫

A shelf with gluten-free baked goods: breads, rolls, corn pasta and popcorn

Most supermarkets, health food stores and many discount stores now have their own gluten-free section, usually located centrally or near diet and specialty products. In organic stores / health food stores the gluten-free selection is often even larger and more clearly labeled.
When buying baked goods, as someone who doesn’t want to use animals as slaves, you should also make sure your gluten-free bread contains no milk, eggs, or honey.
🤓 For your information: Since even traces of gluten can be problematic for people with celiac disease, gluten-free breads are usually pre-packaged in special wrapping and sold separately from regular baked goods.

Gluten-free breads are typically based on blends of rice, corn, or potato starch. Higher-quality varieties often include pseudo-grains like buckwheat, millet, or quinoa. Protein-rich and nutritionally better breads sometimes also use legume flours (e.g., lentil or chickpea flour). Because gluten, which provides structure, is missing, binders such as psyllium husk or plant-based thickeners are almost always added.

Gluten-free vegan baking 🧁🌾🚫

When baking gluten-free and vegan, you need to replace structure and binding, since both gluten and eggs are omitted. This requires flour blends, binders like psyllium husk or flaxseed, and enough liquid. Here are a few simple recipes for inspiration ✨⬇️

Gluten-free vegan puff pastry strudel with apple and berry filling — Raffaela’s puff pastry strudel
The recipe is in German, but you can identify it from the video and ask ChatGPT for similar recipes :)

Stack of gluten-free lentil pancakes with blueberries — Raffaela’s lentil pancakes
The recipe is in German, but you can identify it from the video and ask ChatGPT for similar recipes :)

Filled gluten-free lentil crêpes on a plate — Raffaela’s gluten-free lentil crêpes
The recipe is in German, but you can identify it from the video and ask ChatGPT for similar recipes :)

➡️ The puff pastry alternative used here, made from chickpea flour and rice paper, is not only gluten-free but also healthy!

Gluten-free pasta 🍜🌾🚫

Gluten-free pasta is now easier to find than ever, and the best part: most types are naturally vegan (except egg noodles). From lentil and corn pasta to rice varieties, and even chickpea options, there are plenty of alternatives that combine taste, texture, and nutritional value beautifully.

Package of fusilli made from red lentils — Lentil pasta & corn pasta;
more alternatives: chickpea pasta, oat pasta
Available in supermarkets or discount stores

Bowl of Asian rice noodles and a package of rice paper — Asian rice noodles + rice paper (you can roll thick noodles from rice paper ➡️ instructions)
Available in large supermarkets / Asian grocery stores

Gluten-free sweet breakfast ideas 🥣🌾🚫

Protein porridge bowl with berries, banana and chia seeds — Porridge with gluten-free oats ** (see note above)
Available in supermarkets

Porridge made from rice flakes with apple pieces and syrup — Rice flakes porridge
Available in larger supermarkets/health food stores

3) Vegan and soy-free 🫛🚫

3.1) Soy-free savory protein sources 💪🫛🚫

In our PROTEIN GUIDE you already find plenty of vegan and soy-free protein sources! Here we’ve summarized the most important ones for you:

Dry soy-free protein sources ⬇️💪🫛🚫

Textured pea protein in a bag and prepared on a plate — Textured pea protein
(approx. 50g protein / 100g when dry)
Available in larger supermarkets/health food stores

Sunflower mince in a bag and prepared in a bowl — Sunflower mince
(approx. 52g protein / 100g when dry)
Available in larger supermarkets/health food stores

Moist soy-free protein sources ⬇️ 💪🫛🚫

Seitan made from wheat gluten in the package and as fried strips in a bowl — Seitan
(approx. 17g protein / 100g)
Available in larger supermarkets/health food stores

Chickpea tofu in the package — Chickpea tofu
(approx. 15g protein / 100g)
Available at Tesco/Asda/Sainsbury’s/Morrisons

Package of ready-to-eat soy-free vegan meat (kebab) — Ready-to-eat soy-free vegan meat
Available in supermarkets

Package of vegan salami slices — Vegan cold cuts/deli slices
(up to 32g protein / 100g)
Available at Tesco/Asda/Sainsbury’s

Lupin tempeh in the package and fried on a plate — Lupin Tempeh
(approx. 16 g protein / 100g)
Available in selected well-stocked supermarkets/health food stores/online

3.2) Sweet soy-free protein shakes 🥤

Nutri-Plus Pea-Rice Protein in a bag — If you want to further improve your nutritional values, Nutri-Plus offers vegan protein powder without soy
🎟️ Get 10% off with the code VEGANIST
(sponsored, but honestly recommended 🙂)

Nutri-Plus Milk Away Protein in a bag — Hypoallergenic vegan protein powder without soy
🎟️ Get 10% off with the code VEGANIST
(sponsored, but honestly recommended 🙂)

3.3) Soy-free carbohydrate sources 🍜

At this point, we’ve got good news: There’s no classic carbohydrate source you need to avoid just because of soy! You can use almost all the carb sources listed in our Grocery Guide, roughly:

Pasta (almost always vegan; except egg pasta)
Rice
Quinoa, buckwheat, couscous, bulgur
Potatoes & sweet potatoes
Oats, muesli mixes***
Many breads***

*** ℹ️ For processed products (especially industrial baked goods, muesli mixes, and occasionally pasta), take a closer look or ask. Soy ingredients or soy lecithin may be used as baking aids.

✨ Legumes ✨

🦄 BONUS: An important NUTRIENT- and PROTEIN-RICH (SOY-FREE) food group that’s GLUTEN-FREE and NUT-FREE:

Whole, unprocessed legumes aren’t our top pick if the sole goal is hitting protein targets. While they do contain a meaningful amount of protein, they also come with more volume and a good dose of carbohydrates compared to more processed options (like tofu, tempeh, vegan meat, or shakes made from isolated legume proteins). We don’t see higher volume or healthy carbs as a bad thing. Quite the opposite: they can help stabilize appetite and weight while delivering beneficial plant compounds. However, if you’re transitioning from a non-vegan to a vegan diet, keep these factors in mind instead of simply swapping a piece of animal body part for a cup of chickpeas and then wondering why you feel sluggish (→ likely due to lower calorie or protein intake from poor meal planning).

To avoid these mistakes easily, you’ll find detailed yet beginner-friendly guides on building balanced vegan plates and meal planning, and understanding the pros and cons of legumes as protein sources in our guides at HOW-VEGAN.COM ✅

A shelf full of legumes: chickpeas, green, yellow, red and brown lentils, white beans, kidney beans and peas — Although the term “superfood” is largely driven by marketing and often overused, the scientific evidence allows for a clear definition: A superfood is an **everyday food with high nutrient density, broad health benefits, and a solid evidence base**. **Legumes clearly meet these criteria** **according to research**: their positive effects are well-studied, consistently proven, and nutritionally sound.

Overall, the following legumes are important and practical sources of nutrients for people with nut, soy, and gluten allergies and should be included daily in every meal plan as a highly health-promoting food, regardless of allergies:

Legumes: widely available, in almost every supermarket

Yellow lentils in a wooden bowl — Lentils (yellow, red, black)
9g protein

Chickpeas in a wooden bowl — Chickpeas
9g protein

Kidney beans in a wooden bowl — Kidney beans
9g protein

White beans in a wooden bowl — White beans
8g protein

Green peas in a wooden bowl — Peas
6g protein

→ Protein information refers to cooked legumes per 100g.

Legumes: availability may vary between country and store size

Mung beans in a wooden bowl — Mung beans
8g protein

Fava beans in a wooden bowl — Fava beans
8g protein

Black-eyed beans in a wooden bowl — Black-eyed beans
8g protein

Lupins in a wooden bowl — Lupins
**11-15g protein**

→ Protein information refers to cooked legumes per 100g.

A little tip: Even outside the western world, an allergen-free vegan trip or stay can easily be managed in almost any country for a few days with just rice + legumes 🙂 🛖🌴🚋🍛