But here’s a remarkable fact: fish don’t naturally produce DHA themselves; they obtain it from the very source we can access directly—algae. So, the burning question emerges: Must you indulge in fishy fare to secure your share of DHA? The resounding answer is a resolute no! Vegans, too, can harness the benefits of DHA without resorting to fish or fish oil supplements.

Which is great news because we know that fish often contain harmful toxin sand heavy metals that can be detrimental to our health. And not only do fish feel pain, but overfishing is causing significant harm to the oceans and our planet. In other words, eating fish is not the answer to getting enough DHA!

What Are Omega-3s?

Omega-3s, scientifically known as omega-3 fatty acids, constitute a group of vital polyunsaturated fats that the human body cannot do without. Within this group, three primary dietary types hold particular significance for human health:

• ALA (alpha-linolenic acid): ALA is a short-chain omega-3 fatty acid—which you can get from plant foods like walnuts, hemp seeds, and flaxseeds. ALA is the only essential amino acid that must be consumed through our diet. Our bodies can convert ALA to both EPA and DHA.
• EPA (eicosapentanoic acid): EPA is one of the longer-chain omega-3s, recognized for its therapeutic benefits, especially in supporting cardiovascular health.
• DHA (docosahexaenoic acid): Another longer-chain omega-3, DHA plays a pivotal role in the realm of brain health.

Omega-3s are integral components of cell membranes, contributing to their structural integrity.

What sets DHA apart is its exceptional concentration within cells found in the brain and eyes, underlining its critical significance for the optimal functioning of these vital organs.

Why is DHA Important?

DHA is critical for healthy brain development, which is why you’ll often see it added to infant formulas. And, when pregnant people take DHA supplements in pregnancy, their babies tend to have better cognitive abilities.

DHA is important throughout the life cycle, not just in utero and as an infant. As the brain continues to develop through childhood and adolescence, DHA is essential. And studies have found higher blood concentrations of DHA to be associated with better cognitive performance in adults.

There is some evidence showing the importance of omega-3s in preventing excessive cognitive decline later in life, but more research is needed on the specific impact of DHA on risk for Alzheimer’s disease and dementia.

Omega-3s have also been linked with heart health. Higher levels of DHA in the blood have been associated with lower disease progression in people who have heart disease. As for preventing heart disease, research is mixed. Specifically, supplementing with fish oil has not been shown to be beneficial for the generally healthy adult.

Why ALA May Not Be Enough

ALA is a short-chain fatty acid found in plant foods including walnuts, chia seeds, flaxseed and hemp seeds. Since the body contains enzymes that can convert ALA to the longer-chain EPA and DHA, theoretically, you can make all the EPA and DHA you need from ALA alone.

However, the enzyme that converts ALA to EPA, and EPA to DHA, also converts omega-6 fats and may not be able to convert all the ALA we eat to longer-chain omega-3s. While conversion of ALA to EPA tends to be OK, research suggests that conversion rates of EPA to DHA can be very low.

Since you don’t know how much ALA your body is able to convert to EPA and DHA, it’s a good idea to consume some longer-chain omega-3s for extra insurance. This doesn’t mean it’s not important to consume ALA. Vegans should still aim to eat several servings of ALA-rich foods daily.

How Much DHA do I Need?

In addition to consuming the dietary reference intake of ALA (1.6 grams per day for males and 1.1 grams per day for females), Jack Norris, RD, of VeganHealth.org offers the option of consuming an extra 2 grams of ALA or 200 to 300 milligrams of DHA per day.

Vegan Sources of Omega-3s

Flaxseeds: These tiny powerhouses are packed with ALA, making them an excellent vegan source of omega-3s. Sprinkle them on oatmeal or blend them into smoothies for a nutritional boost. You can also use ground flaxseed mixed with water as a vegan egg substitute in most baking recipes.

Chia Seeds: Chia seeds are rich in ALA and can be incorporated into yogurt, pudding, or as an egg substitute in baking recipes.

Walnuts: Walnuts are not only delicious but also contain significant amounts of ALA. Snack on them or use them in salads and desserts for added nutrition.

Hemp Seeds: Hemp seeds offer a balanced ratio of omega-3 to omega-6 fatty acids, making them a valuable addition to your diet. Enjoy them in salads, on top of cereals, or in homemade energy bars.

Seaweed and Algae: Some types of seaweed and algae also contain omega-3s, providing a savory twist to your meals.

Vegan Sources of DHA

While DHA is not found in plant foods, it is produced by algae. And supplement manufacturers are able to harvest the vegan DHA from algae and put it into capsules, oils, and other supplements! Which means algae is a vegan source of DHA.

Research has found vegans to have lower amounts of DHA in their blood than meat-eaters, and we’re not sure if vegans have lower amounts of DHA in their brains and eyes. If you want to be extra cautious, it’s a good idea to take a vegan DHA supplement in addition to consuming plenty of ALA.

Vegan Omega-3 Supplements

In the quest for optimal health and well-being, many individuals are turning to vegan omega-3 supplements as a sustainable and compassionate alternative to traditional fish-based sources. These supplements offer a potent dose of essential fatty acids, particularly EPA and DHA. Many vegan multivitamins also include a dose of plant-based Omega-3s!

Here are a few trusted brands that offer algae-derived DHA to meet your daily needs.

Barlean’s Vegan Omega Flax + Algae Oil

Derived from microalgae, this functional algal oil can be a potent source of vegan-friendly EPA and DHA. It can be consumed straight off a spoon or incorporated into salad dressings, soups, smoothies, and beyond.

Ritual’s Omega-3 Capsules

Ritual’s Omega-3 DHA + EPA is a daily supplement offering a 500mg dose of vegan Omega-3, sourced from sustainable microalgae in La Forêt-Fouesnant, France. It features a pleasant citrus taste and minimal burp-back, thanks to its high-quality manufacturing process using patented technology to reduce oxidation. Priced at $33 per bottle with 30 servings, this supplement supports brain and heart health and provides a science-backed dose of DHA & EPA in a 2:1 ratio, reflecting the nutritional benefits found in a healthy Mediterranean diet.

Naturelo’s Omega-3 DHA Vitamins

One Naturelo vegan DHA softgel contains 400 milligrams of DHA which should be plenty to meet your DHA needs.

Calgee Vegan Omega-3 Supplements

Also made from algae, Calgee’s softgels have a high concentration of both DHA and EPA, and are gluten-free, as well as third-party lab tested.

Before beginning any new dietary supplements, be sure to discuss it with your health care provider. For personalized nutrition advice, work with a registered dietitian nutritionist.

Taylor offers one-on-one nutrition counseling to help vegans eat nutritious and delicious meals and snacks they love.

Common Questions About Omega-3s

Unseen Contaminants That May be Lurking in Fish

Fish can contain toxins and heavy metals that are harmful to human health, and this is a growing concern in many parts of the world. Some of the common contaminants found in fish include:

Mercury: Mercury is a heavy metal that can accumulate in fish, especially in larger predatory species like shark, swordfish, king mackerel, and certain types of tuna. Consuming fish with high mercury levels can lead to mercury poisoning, which can have adverse effects on the nervous system, especially in pregnant women and children.

Polychlorinated Biphenyls (PCBs): PCBs are industrial chemicals that were once used in various manufacturing processes and have found their way into the environment. They can accumulate in fatty fish, posing health risks if consumed regularly. PCB exposure has been linked to developmental issues, hormonal disruptions, and certain cancers.

Dioxins: Dioxins are environmental pollutants that can enter aquatic ecosystems and accumulate in fish. Prolonged exposure to dioxins through fish consumption may increase the risk of cancer and have adverse effects on the immune and reproductive systems.

Pesticides and Herbicides: Residues of pesticides and herbicides used in agriculture can wash into water bodies and contaminate fish. While these contaminants may not always be present in high levels, long-term exposure can be a concern.

Microplastics: Fish can ingest microplastic particles present in the oceans, and these particles may be transferred to humans upon consumption. While the health effects of microplastic ingestion are still being studied, it is a growing concern.

Bacterial and Viral Contaminants: Some fish can harbor harmful bacteria and viruses, particularly if they are caught or processed in unsanitary conditions. Cooking fish thoroughly can help reduce the risk of foodborne illnesses.

Vegan omega-3s are a vital component of any diet, offering numerous health benefits and supporting overall well-being. By incorporating more ALA-rich foods into your meals and choosing high-quality algal oil supplements you can easily ensure that you’re meeting your omega-3 requirements while staying true to your ethical and environmental values.

More Vegan Nutrition Articles

• How To Get All Your Nutrients As A Vegan
• I’m Vegan … Do I Really Need To Take Vitamins?
• I Was Vitamin D Deficient—And You Could Be Too
• How to Find Credible Nutrition Information
• Is Soy Bad for You?
• 7 Essential Nutrients for Vegans

References and Resources

• Advice About Eating Fish. U.S. Food and Drug Administration website. Updated July 2, 2019. Accessed October 31, 2019.
• Essential Fatty Acids. Linus Pauling Institute. Oregon State University. Updated May 2019. Accessed October 31, 2019.
• Jabr F. It’s Official: Fish Feel Pain. Smithsonian website. Published January 8, 2018. Accessed October 31, 2019.
• Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. Updated October 17, 2019. Accessed October 31, 2019.
• Omega-3s Part 1—Basics. VeganHealth.org. Updated June 2012. Accessed October 31, 2019.

This vegan DHA article was written with support from registered dietitian Taylor Wolfram RD for World of Vegan. The information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease.

The post Vegan Omega-3s—Best Sources of DHA, EPA, and ALA Explained appeared first on World of Vegan.

Incredibly versatile and delicious, vegan or ‘vegetarian’ oyster sauce is usually made from mushrooms and offers a savory kick to many different meals. It’s also an exciting addition to any vegetarian or vegan pantry when you’re getting bored of the usual sauces or dressings.

Keep reading to discover the various vegan and vegetarian oyster options on the market today, both in stores and online. Find out the best brands and how to make the most of this savory substitute in your favorite recipes.

Are you ready to transform your meals with the delectable flavors of vegetarian oyster sauce? Let’s dive in!

What is Oyster Sauce?

Oyster sauce is a savory condiment made from oysters, soy sauce, and other seasonings. It adds a rich, umami flavor to dishes and is commonly used in Asian cuisine.

Is Oyster Sauce Vegan?

No, oyster sauce is not vegan. It is made from oysters (extracts or juices), which are shellfish, and is a seafood-based condiment commonly used in Asian cooking. Vegan alternatives such as mushroom-based or soy-based sauces can be used as substitutes for oyster sauce in recipes.

Oyster Sauce Ingredients to Avoid

Since some oyster sauce brands do not specifically label their sauces ‘vegan’ or ‘vegetarian’, it helps to look at the ingredients yourself. If you see any of the ingredients below, give a hard pass to the brand and keep searching.

• Fish Sauce
• Oyster Juice or Extracts
• Seafood-based ingredients

Best Vegan Oyster Sauce Brands

You’re in luck! These flavorful plant-based alternatives bring the rich taste of traditional oyster sauce to your dishes without any animal-products. Here is a list of the top-notch sauce options on the market today:

24 Vegan

A tasty plant-based alternative for flavor-packed dishes. No animals, just deliciousness in every drop! 24 Vegan vegetarian/vegan oyster sauce is gluten-free, GMO-free, woman-owned, and mushroom-based.

K’s Kitchen

A delicious plant-based option to enhance your meals. Enjoy the savory goodness without any animal ingredients! Made in India using a base of mushroom powder.

Kikkoman

Unleash a burst of savory goodness with this plant-based delight that mirrors the rich taste of traditional oyster sauce. Perfect for elevating your vegetarian and vegan dishes, Kikkoman’s version brings a delectable umami kick to your culinary creations.

Lee Kum Kee

A flavorful plant-based choice for tasty, cruelty-free cooking. Elevate your dishes with this luscious, animal-friendly alternative! Gluten-free, GMO-free soybeans, no chemical preservatives or artificial flavors added.

Lucky Foods

A scrumptious plant-based sauce to add savory goodness to your recipes. Enjoy the rich flavor of Lucky Foods’ mushroom-based oyster sauce, making every dish a cruelty-free delight! Organic and gluten-free.

Wan Ja Shan

This mushroom-based condiment has a bold and authentic taste, meticulously crafted for a perfect balance of sweetness and umami. The rich flavors of Wan Ja Shan’s oyster sauce adds a touch of excellence to any vegan dish.

Additional Brands Include:

• Angel
• Cholimex
• Sauce Co.
• Thai Choice
• VegeCyber

Vegan Oyster Sauce Substitutes

Several vegan alternatives can replace oyster sauce in recipes to achieve a similar umami flavor. Keep an eye out for sauces labeled as “vegetarian” since many vegetarian or mushroom-based oyster sauces are specifically designed without any seafood ingredients. Some common substitutions for oyster sauce include:

• Black Bean – This dark sauce is a flavorful and savory condiment made from fermented black soybeans, commonly used in Asian cuisine.
• Eel – Vegan eel sauce has a somewhat different flavor than oyster sauce but would be a worthy substitute in any Asian-inspired dish.
• Hoisin Sauce – Though slightly sweeter, hoisin sauce can be a good replacement, offering a combination of sweet and savory notes.
• Mushroom Sauce – Made from mushrooms, this sauce provides a rich, savory flavor similar to oyster sauce.
• Soy Sauce – A classic and widely available option, soy sauce adds saltiness and depth to dishes.
• Tamari – Similar to soy sauce but often considered richer and less salty, tamari is a gluten-free alternative that works well in many recipes.
• Teriyaki – A sweet and savory Japanese glaze made with soy sauce, mirin, and sugar, commonly used to flavor grilled or stir-fried dishes.

Note: Always check ingredient labels, as some commercial vegetarian or vegan oyster sauce products might still contain animal-derived ingredients.

Vegan oyster sauce is the plant-powered hero your recipes didn’t know they needed! Say goodbye to seafood, hello to tasty vibes—because flavorful sauces are always better when they’re kind to animals and awesome for your taste buds. Yum!

Vegetarian Oyster Sauce FAQs

Quick & Easy Vegan Recipe for Oyster Sauce

Create your own homemade vegan oyster sauce by combining ingredients like dried shiitake mushroom powder, soy sauce, garlic, and other seasonings. This recipe is straightforward and simply delicious! Perfect to use on vegetable stir-fries, tofu, and noodle dishes.

Print

Vegan Oyster Sauce

Upgrade your savory stir-fries with this dark and delicious sauce! There's no need for any oysters to be involved in this mushroom-based, Asian-inspired condiment. In less than 10 minutes, you'll have an incredibly rich sauce that adds a fantastic flavor to almost any dish!

Course Sauce

Cuisine asian

Keyword vegan oyster sauce

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Total Time 6 minutes minutes

Servings 1.5 Cups

Calories 381kcal

Author Gina House | World of Vegan

Ingredients

• 2 tablespoons cornstarch or arrowroot powder
• ¾ cup hot water
• 2 teaspoons dried shiitake mushroom powder
• ½ cup maple syrup
• ½ cup soy sauce
• ¼ teaspoon garlic powder or to taste

Instructions

• Mix half of the water to the cornstarch in a small bowl. Whisk well. Set aside.
• In a small pan, add the maple syrup and mushroom powder. Mix together well.
• Then, add the remaining water and soy sauce to the maple syrup and mushroom blend. Stir. Bring to a simmer over medium high heat.
• Once the mixture is simmering, add the cornstarch and water mixture and stir frequently until the sauce is thick and rich. This should only take a minute or two.
• Take the pan off of the heat and allow to cool before storing in a glass jar with lid. This sauce should stay fresh for 7-10 days in the fridge.

Notes

• Swap the Sweeteners – Maple syrup gives this recipe a darker color and more depth of flavor. But, if you’ve run out of maple syrup, feel free to use around ¾ cup of cane sugar or ½ cup of packed brown sugar instead.
• Make Your Own Shiitake Mushroom Powder – If you’d rather use dried mushrooms  for this recipe, choose about 1½ cups and place in small batches into a spice grinder or mini high-speed blender. Use 2 tsp of the powder in this recipe. Store the rest in a cool, dry place or freeze until needed.
• Too Thin or Too Thick? – If the sauce is too thick, add a tablespoon or two of water to thin it out. If the consistency is too thin, add another ½ tsp of cornstarch and bring to a simmer before letting it cool. 

Nutrition

Calories: 381kcal | Carbohydrates: 87g | Protein: 8g | Fat: 0.1g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.01g | Sodium: 4337mg | Potassium: 432mg | Fiber: 1g | Sugar: 66g | Vitamin C: 0.01mg | Calcium: 137mg | Iron: 2mg

The post Vegan Oyster Sauce appeared first on World of Vegan.

Whether you’re taking it slow and want the chance to move from pescatarian to vegetarian seamlessly, or you’re a long-time vegan hungry for nostalgic flavors from the sea, this guide is for you. We’ll walk you through the many options that exist today for seafood lovers, thanks to the recent explosion of fish-less vegan options. 

Let’s get this vegan seafood party started with a round-up of the most popular and widely available brands that offer veganized versions of favorites like: tuna, shrimp, salmon, lox, fish fillets, crab cakes, fish fingers, and even caviar! Let’s dive in (all puns intended). 

Vegan Seafood Brands

If you’re looking for delicious, sustainable, and cruelty-free options that will satisfy your craving for the flavors of the sea, you’ve come to the right place. We’ve done the research for you and have compiled a list of the best vegan seafood brands that offer a wide variety of options.

From vegan fish fillets and shrimp to vegan calamari and crab cakes, these brands have something for everyone!

Good Catch Foods (Vegan Tuna Fish, Crab Cakes, & Fish Burgers)

Created by celebrated vegan chefs Derek Sarno and Chad Sarno, this brand has paved the way for vegan seafood. Realizing that tuna is a huge favorite, they launched their vegan tuna pouches in three different flavors: Naked in Water, Mediterranean, and Oil and Herbs. Good news for us! They have since launched a line of frozen entrees and appetizers which includes: vegan fish burgers, vegan crab cakes, and vegan fish cakes!

New Wave Foods (Vegan Shrimp)

These are the real deal. If you have tried the breaded vegan version of shrimps then this is a different story. The resemblance is amazing and the texture is pretty perfect. Did anyone say vegan shrimp tacos? 

Sophie’s Kitchen (Vegan Smoked Salmon & Shrimp)

This brand has many amazing products but we have to give a shout out to their vegan smoked salmon, which is pretty and perfect for a vegan cream cheese bagel, and their crispy golden breaded vegan shrimp, which are best enjoyed with a squeeze of lemon. 

Gardein (Vegan Fish Fillets & Crabless Cakes)

This pioneering brand makes fish fillets that are incredibly good and similar to the original version. They’re crunchy and perfect for an indulgent family treat. They have plant-based crab cakes too!

Quorn (Vegan Fish Fillets & Fish Fingers)

This vegetarian/vegan giant offers very affordable fish-free options. The options, which vary by country, include: battered fish fillets, breaded fish fillets, and some adorable little fish fingers for the kids (or kids at heart!). Quorn originated in the UK but is now sold in 14 countries around the world. 

Cavi-Art (Vegan Caviar)

Now, if you thought you’d seen it all, then get ready to be amazed. This brand has managed to emulate caviar only with plant-based ingredients. So get those fancy water crackers ready to get fancy with this artistic vegan caviar. They have four different variations and each of them goes with different vegan foods. Fancy, much?

Jinka (Vegan Tuna, Vegan Calamari, Vegan Crab)

Jinka’s goal is to provide delicious and sustainable vegan seafood alternatives. Made with non-GMO textured soy protein, Jinka brand vegan tuna is a great plant-based tuna alternative. High in protein and omega 3s, you can use this tuna in sandwiches, salads, and crackers. Enjoy flavors like original, spicy, and lemon & dill!

This vegan calamari is tempura-battered and comes frozen. Its taste and texture is reminiscent of calamari, and offers a similar amount of protein and omega-3s to its sea-based counterpart.

These plant-based crab poppers have 12 grams of plant-based protein per serving, and look amazing! We love the innovation behind Jinka’s products, and their products make us excited for the sea of possibilities exploding in the vegan seafood space!

Loma Linda (Vegan Tuna)

This beloved brand has a huge range of meat replacement products. From taco fillings to chorizo and canned sausages to an actual can of vegan tuna. Cool, right? Tuno, as they decided to call it, resembles the canned tuna so much you’d have to read the label a few times (although it’s more like tuna chunks). Plus the idea of opening a can of plant-based tuna to prepare your vegan tuna salad is beyond amazing. 

Vegan Zeastar (Vegan Salmon, Shrimp, Calamari, Cod, etc.)

This amazing brand is all about unique and revolutionary plant-based seafood, with tastes and textures that perfectly mimic their fishy counterparts. Vegan Zeastar products are mind-bogglingly realistic and ocean-friendly. Think sashimi no tuna, sashimi zalmon, shrimpz, kalamariz, tasty cod, and more!

Current Foods (Vegan Salmon)

This pea protein-based vegan salmon is vibrantly orange and thin, and designed to eat straight from the package! Use it on a bagel with vegan cream cheese and all the fixings, on a crostini, or in vegan sushi. The possibilities are endless with this innovative vegan salmon!

Creative Pea (Shelf-Stable Vegan Fish Mix)

Dive into the convenience of plant-based fish that’s pantry-friendly. Creative Pea, the trailblazing Israeli company that is changing the game in the world of meat substitutes, makes shelf-stable dry mixes, powered by pea protein. Just add water and vegetable oil to rehydrate their innovative blend, and you’ll have the perfect ingredient for a world of culinary possibilities.

Vivera (Plant-Based Fish Fillets)

Another UK-based brand with a range of chilled vegan meat alternative products. Among those are their fish fillets. If you’re looking for a quick vegan fish fillets fix, these would be a great option. They also have a range of chicken-related products and even shawarma. 

Linda McCartney Foods (Vegan Seafood Products)

This brand goes way back! The founder is none other than Linda McCartney (Paul McCartney’s late wife), and she was a pioneer when it comes to animal rights and the vegan lifestyle. This brand has a huge range of vegetarian and vegan products (from sausages and burgers to meat pies) but they have recently launched three sea-themed products. 

Miyoko’s Creamery (Vegan Lox Cream Cheese)

Vegan goddess Miyoko Schinner brought to life the first mainstream vegan lox cream cheese called “Un-Lox Your Dreams.” This schmear is perfect atop bagels, is a beautiful lox-shade of pink, and tastes smoky and, as Miyoko describes, “seafood-y without the fish.

Blue Evolution (Seaweed)

Seaweed is the ultimate vegan seafood. Think of it as a sea vegetable! It’s filled with ocean nutrients and is a good source of iodine, magnesium, and iron, and it’s really versatile in cooking. You can add kelp ribbons to your rice bowls, use it like you would any leafy green, and add a sprinkle of seaweed to chickpeas for an extra ocean-y chickpea tuna. It can also be farmed very sustainably, and even regeneratively! It takes zero fertilizers, fresh water, or soil to grow.

OmniFoods (Plant-Based Fish-Style Fillets, Ocean Burger, OmniCrab Cake)

OmniFoods is a brand on a mission to bring you the taste of the ocean without harming the environment or the animals. They’ve created a range of delicious plant-based products that make it easy for you to enjoy seafood dishes guilt-free! Their vegan fish fillets are made with soy protein, giving you a tender and flaky texture that’s perfect for frying or baking.

The vegan Ocean Burgers are a perfect option for a quick and easy meal, made with a soy-based patty that’s packed with omega-3 fatty acids. And if you’re a fan of crab cakes, you’ll love their plant-based version giving you that familiar taste and texture in a cruelty-free package. Whether you’re a seasoned vegan or just starting to explore plant-based options, OmniFoods has got you covered with their delicious and sustainable seafood alternatives!

Is Fish Healthy for You?

Many people intentionally include fish in their diet because of perceived health benefits. The usual arguments made in defense of eating fish are based on fish as a source of high-quality protein, iodine, and various vitamins and minerals, including Omega-3.

Some people will point out the relationship between Omega-3 and brain development, or between fatty fish and the reduction in the risk of heart attacks and strokes.

But here’s the happy-catch! Fish is not the only source of Omega-3. It’s also found in chia, walnuts, flax seeds, and more. And your risk of heart attack and stroke can greatly be mitigated by following a wholesome plant-based diet.

There are also many risk factors associated with eating fish. 

Cholesterol, Mercury, and PCBs in Seafood

The first is cholesterol. Most fish and seafood will contain certain levels of cholesterol. While it seems broadly accepted that eating fish may help you manage your low-density lipoprotein (i.e., “bad” cholesterol) levels, there are certain foods like shrimp that your doctor may advise you to stay away from if trying to manage these levels. In comparison, plant-based foods contain zero cholesterol. 

The biggest risk of eating fish, however, is the potentially harmful levels of contamination. Fish can accumulate high levels of toxins like mercury and carcinogens like PCBs which will ultimately lead to high levels of contaminants in your body over time. The more seafood you consume, the more harmful this can be.

While there is no absolute consensus as to how much mercury or PCBs in fish, and ultimately humans, should be considered as dangerous, there is a broad understanding that the accumulation of mercury in the body can be very dangerous. Mercury is a heavy metal that is highly toxic and can impact the nervous system. It can even cause severe neurological symptoms and damage.

What About Fish Oil, DHA, and Omega-3s?

Thanks to decades of marketing campaigns from supplement companies, the idea that we need fatty fish in our diets to achieve optimal health are very deeply imprinted in our brains. But have we ever asked ourselves why?

Well, it turns out that the reason why we are “supposed” to eat fish is because of the specific fats they contain—namely DHA and Omega-3 fatty acids. It’s the good fats we’re after—not the fish itself!

And guess what? We can get these DHA and Omega-3 fatty acids without the need to harm any fish or other sea animals. Instead, we can turn to plant-foods like chia seeds, flaxseeds, pumpkin seeds, walnuts, and many more. You can also get vegan Omega-3 supplements and vegan DHA supplements packed with DHA made from algae! We have an entire article written by a registered dietitian about vegan DHA and how to make sure you’re getting enough. We’ve also compiled many of the best vegan vitamins to cover all your needs.

Do Fish Feel Pain?

There’s a general misconception that fish cannot feel pain. This is simply not true. The most recent research all points to the fact that fish are capable of suffering just like mammals and birds.

For quite some time it has been understood that fish have nervous systems that comprehend and respond to pain—despite differences in how the brains and nervous systems of fish have evolved over time in comparison with us. Neurobiologists have demonstrated this in a range of experiments. For example, we can see that fish respond to pain when injected with pain-inducing substances. Similarly, it has been shown that fish have neurotransmitters such as endorphins that work—to the best of our scientific knowledge—to provide pain relief.

These findings are further supported by our understanding of pain as an evolutionary adaptation that helps species to survive.

Yes, Fish Feel Pain And Experience Fear

In a similar context, research increasingly indicates that fish are also capable of feeling fear. This is something we may have witnessed in our companion animals when they’re exposed to an earthquake, fireworks, or being chased. In addition to being able to feel fear, research shows that fish also opt to not feel fear if given the choice.

Fish are not only able to feel pain and fear but also go to great lengths to protect their own lives. There’s no doubt that being jabbed with a sharp hook or suffocating is terrifying and painful to fish.

Choosing plant-based foods instead of seafood will prevent suffering and save lives. There’s no better reason than that! 

How Does Eating Seafood Affect The Environment?

Commercial capture fishing, especially when controlled poorly and performed unsustainably (as it so often is), can severely impact the ecosystem. It’s estimated that almost 80% of the world’s fisheries are either fully exploited, over-exploited, depleted, or in a state of collapse.

Worse yet, it’s estimated that 90% of the stocks of large predatory fish, such as sharks, tuna, marlin, and swordfish, have already disappeared. At the current rate, unless we make changes fast, our oceans may be void of fish by as soon as 2048. 

But the problem goes beyond the shrinking size or existence of a single species or population. The marine and ultimately earth’s ecosystem is heavily intertwined. The stress on (or disappearance of) a single species can eventually impact other species and even an entire ecosystem.

In addition, catching fish is not just catching fish. Depending on fishing techniques—for example, bottom trawling—huge amounts of by-catch may be caught together with the targeted fish. This can range from other fish and seafood to turtles, sharks, dolphins, and more. These animals, classified as “by-catch,” are typically discarded afterward, frequently dying in the process.

So when you decide to give up fish, you not only help to save that particular species. You also help save turtles, dolphins, and many other species dearly loved by all.

Leaving sea animals off of your plate is a powerful way to protect our ocean and all the creatures that call it home. Now let’s explore all the fun seafood-inspired plant-based options we can turn to instead!

Related Vegan Ocean, Fish and Seafood Articles

• Seafood’s Dark Secret: Killing Turtles, Whales, and Other Marine Mammals
• Is Fish Healthy? 
• What A Fish Knows: An Interview With Dr. Jonathan Balcombe
• Vegan Tuna Fish Goes Mainstream
• Vegan Sushi Guide
• Guide to Vegan DHA
• Vegan Menu Guide at Long John Silver’s
• Vegan Fish Tacos

The post Vegan Seafood Guide: Salmon, Shrimp, Tuna, Crab, Fish, and Beyond appeared first on World of Vegan.

It’s salty. It’s smoky. This lox is incredibly flavorful. And it’s perfect on a vegan bagel sandwich with your favorite vegan cream cheese (or homemade cashew cream cheese). Top it off with tomato, finely shredded red onion, cucumber sliced, and capers, and you’re ready for the perfect breakfast. 

What is Lox?

Lox is a bright pinky-orange salmon filet that’s been preserved through a process of brining. It’s typically served on bagels with cream cheese and other accouterments.

Bagels with lox has become a traditional staple of Jewish cuisine and you’ll often find it at Jewish brunches, after-Temple gatherings, Jewish diners, and beyond. 

Speaking of which, fun fact. Did you know the word “lox” comes from the Yiddish word for “salmon?” (Yiddish: לאַקס). Okay, okay, I’m done with my spiel. Get in the kitchen and whip this up with chutzpah, you mentsh!

The Perfect Carrot Lox — That Even Your Bubbe Would Approve Of!

This recipe is perfect for an easy buffet-style brunch or for breakfast for overnight guests (if you want to be the world’s greatest host). Growing up in a Jewish household, bagels with shmear and carrot lox was the norm for my family brunch occasions.

• If you have family is in town for a long weekend, this is the perfect recipe to whip up!
• Celebrating a vegan Bat Mitzvah or Bar Mitzvah? This carrot lox would be perfect served at an after-service buffet at your Temple. 
• Have a caterer? Share this recipe with them an they can easily prepare a platter like the one below for your guests. 

My family isn’t vegan, but they have been amazed by this recipe and are in awe of what carrots can do in place of salmon.

How We Discovered This Amazing Carrot Lox Recipe

I recently attended the Compassion In Action conference—a phenomenal event in Oakland with inspirational speakers and a room packed full of compassionate attendees who are working to make the world a kinder place. The event was catered by a new all-vegan meal delivery duo in Oakland called Planted Table. They served up vegan bagels with carrot lox and cashew cream cheese that were to die for.

I loaded up my plate and took about a trillion photos (because if it doesn’t go up on Instagram, did it really happen?) before devouring every last crumb. Before the event was even over I sent a message out to my new friends at Planted Table—co-founders Megan Scott and Chef Lauren Mahlke—asking if they’d like to share their amazing recipe on World of Vegan. To my gleeful surprise, they said yes! So here it is, my friends. The most incredible carrot lox recipe with homemade cashew cream cheese.  

Key Ingredients in Carrot Lox

Carrots: The heart of this recipe, carrots are transformed into a smoky, savory alternative to traditional salmon. Their natural sweetness and firm texture make them an ideal canvas for soaking up the flavors of the marinade.

Soy Sauce or Tamari: Soy sauce or tamari provides the umami depth that mimics the traditional brininess of lox. It infuses the carrots with a rich, salty flavor while enhancing the overall savory profile.

Liquid Smoke: Liquid smoke adds the signature smokiness that characterizes traditional lox. It imparts a deep, smoldering aroma and flavor to the carrots, replicating the sensation of smoked fish.

Maple Syrup: Maple syrup contributes a delicate sweetness that balances the smoky and salty notes. It not only adds a touch of sweetness but also helps caramelize the carrots during baking, creating a beautiful glaze.

Dill: Dill’s bright, herbaceous aroma and flavor are a classic complement to lox. It infuses the carrots with a refreshing, slightly tangy herbal note, reminiscent of traditional lox’s dill garnish.

Nori Flakes: Nori flakes bring a sea-like brininess and umami depth to the dish, making it feel even more like authentic lox. These seaweed flakes add a hint of oceanic essence, enhancing the overall seafood illusion.

Lemon Juice and Zest: Lemon juice and zest provide a zesty, citrusy punch that brightens the flavors of the carrot lox. The acidity from the lemon balances the richness of the marinade and adds a refreshing contrast.

These star ingredients work in harmony to create a vegan-friendly carrot lox that captures the essence of traditional lox while offering a unique, plant-based twist.

Vegan Bagel and Cream Cheese Options

Okay, now you have your plant-based lox. But what about the bagels and the schmear? You can certainly make your own vegan bagels and cream cheese from scratch. But if you’re short on time or just can’t be bothered, explore our Vegan Bagel Guide and you can find store-bought vegan cream cheese brands at most grocery stores and natural foods stores. You can also visit our How to Order Vegan at Einstein Bros Bagels guide!

About the Carrot Lox Recipe Creators

Megan Scott and Lauren Mahlke are two vegan sisters rooted in the San Francisco Bay Area who want to help people transform their lives through the power of healing food. In wanting the healthiest diet for their families, they decided to take their health into their own hands and evaluate how the food they eat nourishes and empowers them every day.

After transitioning to plant-based eating, their skin cleared up, they shed pounds, and they felt a new level of energy and wellness. If you’re in the Oakland area, you can look forward to dining on Planted Table‘s chef-prepared, delicious, healthy, vegan meals that can be delivered to your home or office.

They are the first zero-waste vegan meal delivery option out there, which is groundbreaking as most meal delivery services leave lots of plastic containers and packaging behind that end up in our landfills. Planted Table takes waste out of the equation by using reusable glass containers that they pick up at the end of each week, wash, and reuse. They’re awesome and ready to help you take the stress out of your family’s meal time.

More Deliciously Vegan Jewish Recipes to Try

• Matzo Ball Soup (perfect for celebrating a vegan Passover)
• Aquafaba Latkes (a must for any vegan Hanukkah dinner)
• Vegan Noodle Kugel (a popular Jewish sweet noodle casserole that’s great any time of year!)
• Matzah Tater Tots
• Mushroom Chopped Liver
• Stuffed Cabbage Rolls
• Coconut Raisin Rum Tapioca Pudding
• Vegan Salmon Guide

Print

Carrot Lox (Vegan Smoked Salmon)

No fish need to be disturbed for this vegan carrot lox! It’s perfect atop bagels with vegan schmear (that’s cream-cheese for the goyim out there). Garnish with tomato, thinly sliced onion, cucumbers, and capers, and you’ve got a bagel your bubbe would approve of. Mazel tov! Vegan smoked salmon, here we come.

Course Breakfast

Cuisine Jewish

Keyword carrot lox, vegan carrot lox, vegan lox, vegan smoked salmon

Prep Time 5 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Total Time 1 day day 1 hour hour 35 minutes minutes

Servings 12

Calories 38kcal

Author Chef Lauren Mahlke of Planted Table Meals

Ingredients

• 1 pound carrots thinly sliced
• ¼ cup soy sauce or tamari
• 1 tablespoon liquid smoke
• ¼ cup maple syrup
• 2 tablespoons dill fresh or dried
• 2 tablespoons nori flakes
• ¼ cup lemon juice and zest of lemon

Instructions

• In a shallow pan or ziplock bag marinate raw carrot slices for 1-3 days.
• Preheat oven to 300*
• In a roasting pan with at least 2 inch sides, place carrots and marinade in pan and roast for 90 minutes until carrots are smooth and cooked through.
• Remove from liquid and serve. Reserve liquid for another marinade (it’s great for tofu or tempeh).

Video

Notes

This recipe is best made ahead allowing the carrots to cool. The carrots like to marinate for at least a day.

Nutrition

Calories: 38kcal | Carbohydrates: 9g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.05g | Monounsaturated Fat: 0.01g | Sodium: 300mg | Potassium: 156mg | Fiber: 1g | Sugar: 6g | Vitamin A: 6364IU | Vitamin C: 5mg | Calcium: 23mg | Iron: 0.3mg

Recipe by superstar sisters Megan Scott and Lauren Mahlke. Photo of Megan Scoot and Lauren Mahlke by UltraSpective Photography. Recipe shared with permission from The Planted Table. 

The post Carrot Lox (Vegan Smoked Salmon) appeared first on World of Vegan.

Crafted from a symphony of ingredients ranging from rice to tofu to the lesser-known konjac root, plant-based shrimp are tailored to recreate the taste and texture of their marine counterpart. Whether you’re a seasoned vegan, a curious omnivore, or someone with an insatiable appetite for culinary exploration, this guide promises to help you navigate the sea of options.

Do you ever yearn for the day where you devour a huge tray of vegan shrimp with cocktail sauce, sitting poolside without a care in the world? Yes, you say? Great! While we can’t guarantee that you’ll get to enjoy these delicious vegetarian shrimp recipes by a pool on a sunny day, we can help make at least one part of that scenario a reality.

But first, why are so many people turning toward plant-based shrimp options?

What’s Wrong With Shrimp?

For many, the sizzling aroma and succulent bite of shrimp evoke fond memories of beach vacations or gourmet dinners. However, there’s a hidden side to the shrimp industry that is worth considering, especially for those seeking to align their dietary choices with ethical and environmental values.

Environmental Concerns

Destructive Farming: Over 50% of the shrimp consumed worldwide is farmed, and the methods used can be ecologically damaging. Mangroves, which are vital coastal ecosystems, are often cleared to make way for shrimp ponds. These ecosystems act as buffers from storms, nurseries for young marine life, and carbon sinks.

Bycatch: Wild-caught shrimp often utilize trawling, where vast nets drag along the ocean floor, unintentionally capturing and killing various marine species in the process. For every pound of shrimp caught, multiple pounds of other marine life, including juvenile fish, marine sea turtles, seahorses, and sea birds may be discarded.

Human Rights Issues in the Shrimp Industry

Some shrimp industries, particularly in certain regions of Southeast Asia, have been linked to egregious human rights abuses. These include slavery, child labor, and other exploitative labor practices. Workers can face severe abuse, dangerous working conditions, and very low pay.

Human Health Risks

Antibiotics & Chemicals: In some shrimp farms, especially in countries with lax regulations, the use of antibiotics, pesticides, and other harmful chemicals is common. These can end up in the shrimp we consume and contribute to antibiotic resistance in humans.

Contaminants: Wild-caught shrimp can contain pollutants and contaminants, including polychlorinated biphenyls (PCBs), which can affect human health.

Animal Welfare

Like all animals, shrimp are sentient beings that can feel pain. Industrial farming and fishing practices subject them to stress, crowding, disease, and cruel harvesting methods.

Today, many plant-based and cell-based alternatives to shrimp are emerging in the market. These vegan shrimp options are not only cruelty-free but also come without the environmental baggage and health concerns associated with traditional shrimp.

Remember, the best way to make an informed choice is to stay educated. By understanding the broader implications of our food choices, we can better align our actions with our values and pave the way for a more compassionate and sustainable world.

What Is Vegan Shrimp Made Out Of?

But if they’re not made from shrimp, what are these plant-based shrimp alternatives made from? Well, there can be many options for making animal-free shrimp!

Common vegan shrimp ingredients include:

• Rice
• Potato
• Konjac (a root vegetable native to parts of Asia)
• Mushrooms
• Seaweed Extract

Best Vegan Shrimp Brands

We understand that it may be daunting to try and replicate the taste and texture of shrimp all on your own! If store-bought is more your thing, then we’ve got you covered! Every year, it seems there is a new product for vegan shrimp on the market. Don’t live close by to a store with many vegan seafood options? Luckily many of these can be ordered online!

Vegan Zeastar

Meet the new kid on the block! Plant-based shrimp products used to look like they were made in the 70s and packaged in some hippie’s garage. Until now. Vegan Zeaster came along to make vegan seafood cool. Modern. Trendy. The packaging is gorgeous and playful, enticing many more people to give this more sustainable and friendly option a try.

All Vegetarian Inc. Meatless Shrimp

This brand has been making vegan meat substitutes since 1994. Their plant-based shrimp can be ordered online from there website, several vegan online shops, and you can also find it in select stores. They also make popular vegan drumsticks, vegan bacon, vegan turkey roast, and even vegan tuna.

Their shrimp ingredients include: Water, Modified Starch, Sunflower Oil, Glucomannan, Pea Extract, Sea Salt, Seaweed Extract, and Brown Sugar. That’s it!

BeLeaf Plant-Based Shrimp

This healthy 7-ingredient shrimp looks just like the real thing. But it’s made from plants, including the konjac root! The ingredients are so simple it’s almost hard to believe: konjac powder, vegetable gum, vegetable root starch, paprika, brown sugar, sea salt, plant based vegan seasoning.

Plant Based Seafood Co. Mind Blown Shrimp

Another modern spin on plant-based shrimp comes from the Plant Based Seafood Co. Their Mind Blown shrimp comes in both “dusted shrimp” and “coconut shrimp.” The coconut shrimp has actual coconut shreds for an extra element of crispy texture.

Their shrimp comes ready to fry, bake, or even air fry. It makes a great addition to your stir fry, pasta, tacos, and salads.

The ingredients in their shrimp include: konjac powder, vegetable gum, vegetable root starch, paprika, brown sugar, sea salt, plant based vegan seasoning. Hey wait — isn’t that the same as the BeLeaf shrimp? Yup, identical. We noticed the same thing.

This comes with a coconut topping, however, which is made with: Water, Gluten Free All Purpose Flour Blend (Rice Flour, Potato Starch, Pea Fiber, Tapioca Starch, Xantham Gum), Unrefined Coconut Sugar, Grainless and Aluminum-Free Baking Powder

Sophie’s Kitchen Plant-Based Breaded Shrimp

Sophie’s Kitchen has been around for ages serving up vegan seafood products way before it was cool. Their branding and shrimp has gotten a facelift though, with a modernizing touch. Their soy-free, gluten-free, and non-gmo breaded shrimp is made with:

Water, rice flakes (from brown rice), canola oil, potato starch, konjac powder, pea starch, fenugreek, organic agave nectar, sea salt, alginate (from seaweed), paprika, white pepper, turmeric, calcium hydroxide.

Lily’s Vegan Pantry Vegetarian Shrimp Balls and Rolls

This unique brand offers vegan shrimp balls, shrimp rolls, shrimp dumplings, and more. If you live in New York City, Lily’s Vegan Pantry is worth checking out. But if you live elsewhere, they also ship nationally!

Loving Hut Fish-Free Shrimp

This product may be hard to find, but if you’re a fan of the Loving Hut restaurant chain, they did at one point sell their vegan shrimp!

New Wave Foods Soy-Free Veggie Shrimp

This innovative brand is developing a new wave of seafood — including shrimp! Soon to be available at restaurants!

Best Vegan Shrimp Recipes

Crispy Panko Shrimp Made With King Oyster Mushrooms

The lovely duo at Olives for Dinner has created what we think looks like the most delicious and most realistic shrimp—from king oyster mushrooms! It’s almost hard to believe these are made from plants. Serve this up with your favorite tartar or bang bang sauce and listen for the glorious “crunch” as you bite into these savory nuggets.

Coconut Shrimp

What’s tasty and crunchy and good all over? Why, this vegan coconut shrimp from health my lifestyle! Made from ingredients such as vital wheat gluten, tofu, miso, and coconut shreds, all you need is some time and an air fryer to form this vegan shrimp!

“Honey” Garlic Shrimp

The not-so-secret ingredient to this vegan shrimp recipe by Very Vegan Val? Shrimp of the woods mushrooms! Some caution is to be taken when identifying these funky fungi but once you’re in the clear, you’ll love the sweet and savory flavors of this dish. And don’t worry, this recipe uses vegan honey!

Oyster Mushroom Shrimp (& Po’Boy Sandwich)

This recipe for a vegan shrimp is made from marvelous mushrooms—king oyster mushrooms! They are magical, aren’t they? This shrimp also goes beautifully in this vegan Po’ Boy recipe that will make all of your other sandwiches jealous! This vegan shrimp recipe calls for breadcrumbs and seasonings to get it nice and crunchy. Just add some sauce, lettuce, and tomato onto a roll and you’ll be in vegan food heaven!

How to Serve Up Plant-Based Shrimp?

Plant-based shrimp can make a fun addition to your existing vegan meals as well as a snack or meal of it’s own. Here are a few ways you can dish it up!

• A vegan salad topping
• Add to pasta dishes (it’s delicious with this creamy fettuccini alfredo)
• In a sandwich (think beyond the classic vegan Po’ boy)
• Make vegetarian shrimp cocktail
• Breaded shrimp served with tartar sauce
• On a skewer with veggies like red bell peppers and zucchini
• Chop and mix into a vegan jambalaya

There truly are plenty of vegan fish in the sea and we hope this guide has inspired you to give vegetarian shrimp options a try! Feel free to let us know some of your favorite plant-based seafood recipes or brands in the comments below.

More Vegan Seafood Resources

• Vegan Seafood Guide
• Vegan DHA
• Seafood’s Dark Secret
• Vegan Tuna Fish Goes Mainstream
• What a Fish Knows

Photos by our vegan food blog contributors, shared with permission. Cover photo by Erin and Jeff Wysocarski.

The post Top 12 Vegan Shrimp Brands and Recipes appeared first on World of Vegan.

Constantly in awe of their beauty and efficiency, I watched every minute I could to understand the mysterious ocean world and these ancient fish. But as I sat by the television, I realized that sharks were, and are, in danger of extinction. And because of that, so are all beings on this planet.

Sharks aren’t defined by the shark attacks often shown during Shark Week these days. They’re so much more than something to fear. Sharks are apex predators, but they aren’t separate from us. Sharks are beings who feel, and they’re a part of the vital ocean ecosystem that keeps the planet healthy. And even though they’ve managed to be here for over 400 million years, humans have become their apex predator in the last several decades.

In 2020, a study found that 77% of large shark and ray species are threatened with extinction. Sharks are overfished, and one practice that threatens millions of years of shark existence is shark finning.

Shark Finning is Threatening The Very Existence of Sharks.

“If the ocean dies, we die.”

– Captain Paul Watson, Sea Shepherd Conservation Society

What is Shark Finning?

If this subject is new to you, let’s start with a shark finning definition. Shark fin is widely considered a delicacy in Asia and other parts of the world. Once served to royals, rising income levels have led to increased demand. Shark finning is the practice of cutting off a shark’s fins and throwing the animal back into the ocean while they’re still alive, where they suffocate, die of blood loss, or are eaten by other sea animals.

In order to “breathe,” sharks need to swim so water will flow through their gills and provide oxygen. But without fins, sharks sink to the bottom of the ocean, unable to swim, unable to escape predators, and unable to breathe.

Shark finning impacts sharks of every species—from hammerheads to great white sharks—a fin is a fin. Sadly many shark species are now listed as endangered or vulnerable, at risk of extinction.

Shark Finning Statistics

• Shark finning kills approximately one hundred million sharks per year.
• Some shark populations have decreased by 60-70% because of human shark fisheries.
• Out of 31 species of sharks and rays, three-quarters of them are now threatened with extinction.
• Even though over 100 species of sharks are on the IUCN Red List of Threatened Species, less than half have global protection through trade restrictions.

How Many Sharks do Humans Kill a Year

Every year, humans are responsible for the loss of millions of sharks due to various activities, including shark finning, bycatch in fishing operations, and habitat destruction. The exact number of sharks killed annually can vary, but estimates suggest that around 100 million sharks are killed in our oceans each year.

The international shark finning industry is highly unregulated, and many countries don’t even have limits on how many sharks can be caught. They are suffering without many protections. And for what?

Why Do People Take Shark’s Fins?

While sharks are caught as bycatch for human fisheries, sharks are primarily killed for shark fin soup.

Regarded as a delicacy for hundreds of years, the high demand for shark fin soup hasn’t shown much slowing over the years, giving fisheries even more incentive to continue the practice of shark finning. And the commercial fishing technique used to catch sharks does not discriminate, often catching sea turtles, dolphins, and other marine animals, along with any size, age, or species of shark.

How Much Do Shark Fins Cost?

A single shark fin can sell for hundreds—and even in some cases thousands—of dollars. A single bowl of shark fin soup can cost between $50 and $100.

We Need Sharks To Survive and Thrive

The cruelty of this practice can be compared to the human exploitation of animals in the U.S. and other countries. Much like dehorning dairy cows or clipping chick’s beaks and leaving them to suffer for production and consumption of food. Land animal agriculture has its own set of ecosystem and biodiversity impacts, and shark finning is no different.

As populations of sharks sharply decline, the population of shark’s prey increases. Why is this a problem? Because the ocean is a delicate ecosystem that needs balance. Sharks grow slowly and have low reproductive rates, making it difficult to replace the population taken for shark fins. When their prey starts to eliminate other species, the species diversity of the ocean declines, and vegetation is overconsumed.

We need apex predators, like sharks, to uphold the complex ocean ecosystem and maintain its rich diversity and life.

How Do We Protect Sharks from Shark Finning?

Sharks are feared by many because of their portrayal in movies and television, but on average, sharks kill less than ten humans per year. Meanwhile, humans kill over 100,000,000 sharks per year. That’s over 11,000 sharks per hour and two to three sharks per second.

The effort to protect sharks from shark finning and ultimately extinction has been years in the making but is largely disconnected. Every country with a coast is responsible for its fishing restrictions, and many countries have not banned the cruel practice.

In the U.S., only 12 states have banned shark finning. In 2000, the U.S. passed the Shark Finning Prohibition Act, which made it illegal to pass through U.S. waters with shark fins that did not have a corresponding shark body. Unfortunately, this act has a loophole, not requiring fisheries to bring sharks ashore with fins attached. The enforcement has been challenging, but it was just a Band-Aid to the more significant issue of killing sharks. In 2010, the government passed the Shark Conservation Act, making the practice illegal but ultimately driving up demand and moving it to international markets.

A comprehensive, nationwide ban on shark finning is still desperately needed if we’re to make sure the U.S. isn’t driving the demand for slaughtering sharks around the world. At the end of 2019, the House of Representatives passed the HR.737, The Shark Fin Sales Elimination Act of 2019. This bill would make it illegal for anyone to possess, buy, or sell any product containing shark fins.

How Can We End Shark Finning?

Ending shark finning is a complex challenge that requires a combination of legislative measures, international cooperation, public awareness, and sustainable alternatives. Here are some steps that can be taken to help end shark finning:

Legislation and Regulation:

• Implement and strengthen strict laws and regulations that ban the practice of shark finning, along with strong penalties for violations.
• Enforce the ban through effective monitoring, surveillance, and prosecution of illegal fishing activities.
• Close loopholes that allow for the transport and trade of shark fins through international waters and ports.

International Cooperation:

• Encourage international collaboration among countries to collectively combat shark finning and trade.
• Advocate for the inclusion of sharks in international conservation agreements and treaties, such as the Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES) and Regional Fisheries Management Organizations (RFMOs).

Transparency and Traceability:

• Promote transparency in the seafood supply chain by requiring accurate labeling of products to indicate whether shark fin is present.
• Implement traceability systems to track the origin of shark fins, helping to identify and prevent illegally sourced fins from entering the market.

Consumer Awareness:

• Raise public awareness about the negative impacts of shark finning on marine ecosystems, biodiversity, and the health of shark populations.
• Educate consumers about sustainable seafood choices and the consequences of consuming products derived from threatened or endangered species.

Alternative Livelihoods:

• Support communities that rely on shark fishing as a source of income by providing them with alternative livelihoods, such as ecotourism, sustainable fishing practices, or other marine-related activities.

Scientific Research:

• Conduct research on shark populations, their ecological roles, and the impacts of shark finning on marine ecosystems to strengthen the case for conservation efforts.

Incentives for Conservation:

• Establish incentives for responsible fishing practices that prioritize the conservation of shark populations and their habitats.
• Reward fishermen and businesses that adopt sustainable practices and avoid engaging in shark finning.

Collaboration with Businesses:

• Encourage businesses, restaurants, and retailers to commit to not serving or selling products containing shark fins, thus reducing the demand for shark fins in the market.

Advocacy and Lobbying:

• Support and participate in advocacy efforts led by non-governmental organizations (NGOs) and conservation groups working to end shark finning.

Political Will:

• Encourage political leaders to prioritize the protection of sharks and marine biodiversity through policy initiatives and commitments.

Ending shark finning requires a multi-faceted approach that involves cooperation at local, national, and international levels. By combining these strategies, it’s possible to mitigate the negative impacts of shark finning and work towards the conservation of these important marine species.

Take Action to Protect Sharks from Shark Finning

While we eagerly wait for legislation to pass to protect sharks, there are ways to help protect these majestic animals right now.

• Pledge to say no to shark fin soup
• Spread awareness about shark finning by sharing this article
• Watch Stella the Shark’s story and share the video with your friends and family
• Leave seafood off your plate (visit our vegan seafood guide for support)

Awareness is critical to driving action for shark conservation and ending this cruel practice. Sharks need our help to survive, and we need their help to keep the oceans full of diversity and life. Together we can make a difference for sharks everywhere.

Shark Finning “Draw My Life” Video

Investigative footage and undercover videos are powerful tools for exposing cruel practices that are otherwise hidden far from civilization or behind closed doors. However, many people turn away from these videos, unable to watch because the content is too graphic.

In this new illustrated short film, we’re taking viewers under the ocean waves to shine an investigative flashlight on one of the most devastating practices happening today: shark finning. This “Draw My Life” video shows what shark finning is like without graphic footage.

This ‘Draw My Life’ video tells the story of an independent hammerhead shark named Stella who adventures through life in the ocean, until she swims under a shark finning vessel and things go tragically wrong.

Related Articles

• Seafood’s Dark Secret: Killing Turtles, Whales, and Other Marine Mammals
• Is Fish Healthy?
• What A Fish Knows: An Interview With Dr. Jonathan Balcombe
• Vegan Tuna Fish Goes Mainstream
• Guide to Vegan DHA

The post Shark Finning Kills 11,000 Sharks Per Hour and Threatens Our Oceans appeared first on World of Vegan.

Creating your own sushi dishes can also help expand your palate and become more adventurous. You can try a new-to-you kind of produce, visit your local farmers market to see what’s available, and explore what’s in season where you live. Learning how to make your vegan sushi can open up a sea of possibilities!

These 25+ recipes are some of the best vegan sushi dishes that will inspire you to create something amazing at home. Make them with friends and family, share at a party or get-together, or just for yourself. Before we dive in, let’s go over some sushi basics!

What Is Vegan Sushi Made Of?

While the term “sushi” may conjure up images of raw fish, it actually refers to the rice portion. Sushi rice is a short-grain rice that’s seasoned with rice vinegar for a pleasant tangy note, with salt and sugar added to balance out the flavors. Create a savory, one-bite experience by adding cooked or raw produce (or a combination of both). You can also add plant-based proteins if you’d like a heartier bite. We’ll go over some ideas for that in a bit below!

Basic Components Of Vegan Sushi

Although the ways to fill and top sushi are limitless, you can typically start with these basic components and build your sushi from there:

Rice: Use short-grain, high-quality sushi rice. It has a sticky texture and a slightly sweet but mostly neutral taste, which makes it ideal for forming into bite-sized pieces.

Nori: Made from dried, edible seaweed, these thin and crispy sheets have a sea-like aroma and flavor, with a savory quality. You can find it in most grocery stores and any Asian market.

Rice vinegar: This vinegar has a milder acidic flavor than white or apple cider vinegar. This helps the rice hold its shape and adds a slightly tangy and sour flavor.

Sugar: This helps balance the tangy notes of the rice vinegar and salt.

Salt: Enhance the other flavors in the sushi rice by adding a small amount of salt.

Sesame seeds: A sprinkle of sesame seeds over sushi rice adds a nice crunch and nuttiness. It’s completely optional but adds a nice touch. Toast them if you’d like in a dry pan over medium heat until fragrant, usually 15 seconds or less.

The Environmental Impact Of Using Plant-Based Ingredients Instead Of Fish In Sushi

Are you hooked on sushi, but looking for a more compassionate option? Vegan sushi is the answer. The fishing industry is a major contributor to overfishing, pollution, and other environmental issues. By choosing vegan sushi instead of fish-based sushi, you are making a more environmentally sustainable choice that can help reduce the negative impacts of the fishing industry.

Fishing can be a cruel and inhumane practice, causing pain and suffering to the fish. By opting for plant-based sushi, you’re making a more ethical choice that reduces animal suffering and cruelty. Vegan sushi is kinder and just as delicious, if not more than, fish-based sushi.

Types Of Vegetarian Sushi

Sushi comes in many shapes and forms. It can be quite simple or very intricate. The most common types of sushi include:

Nigiri

In this style of popular sushi, bite-sized, oblong-shaped mounds of sushi rice are topped with various ingredients. Toppings can include produce like carrot, avocado, or cucumber and vegan protein options such as a king oyster mushroom stem, tempeh, or tofu. A strip of nori is secured around the rice to secure the topping to create a classic presentation.

Maki

This popular style of sushi is a cylindrical-shaped roll that consists of sushi rice, nori seaweed, and fillings. Fill maki-style sushi with sweet potato, asparagus, or tofu and even unexpected ingredients like jackfruit or soy curls. Edamame vegan sushi and sushi using oyster mushrooms are both delicious choices!

Temaki

This style of sushi, known as hand rolls, wraps sushi rice and fillings with a piece of nori seaweed and forms it into a cone shape. Fill with anything you like—vegetables, tofu, avocado, and even fruit!

Uramaki

Also known as an inside-out roll, this maki-style roll features sushi rice on the outside of the roll, with nori on the inside. The term uramaki literally means “inside-out roll” in Japanese.

Gunkan

Named after its boat-shaped appearance, (“Gunkan” means “battleship” or “warship” in Japanese) this type of sushi starts with a small, oval-shaped ball of sushi rice. Wrap a strip of nori around it, then top with your favorite sushi fillings. The nori acts as a container to keep the toppings in place.

As you can see, these types of vegetarian sushi allow for so many possibilities and creativity!

Vegan Sushi Ingredients

There are so many options when deciding what kind of sushi to make. Here are a few ideas to consider when planning your next plant-based sushi night. Set up your own vegan sushi bar and have fun!

Vegan Proteins

Tofu: This versatile plant protein can be used in a variety of ways, including as a filling in vegan sushi. Firm or extra-firm tofu works best, as it holds its shape well and has a similar texture to fish.

Here are some other vegan proteins that will inspire you to grab a sushi mat and get rolling!

• Tempeh: Steam it first to remove any bitterness and season with seaweed if you’d like! We love how it’s used in this Vegan Spicy Tuna Crunch Roll With Tempeh.
• Edamame: Make your own edamame vegan sushi with these soybeans that are a popular vegan appetizer in Japanese restaurants.
• Chickpeas: These Chickpea Tuna Sushi Rolls look so good and are a great way to transform the noble chickpea into something fishy and delicious!
• Quinoa: Use quinoa instead of rice, like in this Veggie Quinoa Sushi. It’s so bright and colorful!

Produce Options

Mushrooms: These are a great choice for sushi. They have a meaty texture and can be sauteed or tempura-battered for a crispy crunch.

• This Vegan Lobster Tempura Roll uses a lesser-known mushroom, but it’s worth seeking out! Lobster mushrooms can be bought fresh or dehydrated.
• These Vegan Dynamite Rolls are made with king oyster mushrooms drenched in a creamy and spicy mayo sauce!
• This Crispy Enoki Mushroom Roll is made by battering delicate Enoki mushrooms and using them in a maki roll with a slightly spicy and pretty shiso leaf!

Vegetables: There are so many options for adding these items of produce to your roll. Remember to slice them thinly and don’t overstuff your rolls!

• Asparagus
• Avocado
• Bamboo Shoots
• Banana Blossom
• Bean Sprouts
• Bell Pepper
• Carrot
• Cucumber
• Daikon Radish
• Eggplant
• Hearts of Palm
• Japanese Yam
• Kabocha Squash
• Lotus Root
• Mango
• Natto (fermented soybeans)
• Scallions
• Sweet Potato
• Spinach
• Tomato
• Watercress

Sauces and More

Put the final touches on your sushi with these suggestions!

• Pickled ginger
• Wasabi
• Vegan Mayo
• Sriracha
• Soy sauce or Tamari

Now that you know all of these possibilities, you may want to stay in and make your own instead of googling “vegan sushi near me” the next time you have a sushi craving!

Commercially-Prepared Vegan Fish Brands To Use In Sushi

When it comes to vegan innovation, we are living in such a great time! There are so many vegan options on the market that use sustainable, cruelty-free, and innovative approaches to vegan options. Here are some of our favorites!

Current Foods

This raw fish is made from plants! As of now, their vegan tuna is only available in food service only, but their vegan salmon can be purchased in select locations.

Vegan Zeastar

This plant-based seafood is a game changer! They offer amazing vegan seafood products like No Salmon Sashimi, No Tuna Sashimi, Crispy Chili Shrimpz, Crispy Lemon Shrimpz, Kalamariz, Tasty Cod, and No Tuna Flakes. Check out their offerings throughout Europe, the US, Canada, and Australia!

Ocean Hugger Foods

This brand uses sustainable, renewable resources like fruits and vegetables to create plant-based alternatives that are kind to our planet. They make raw vegan tuna called Ahimi from tomatoes and vegan eel call Unami from eggplant. For now, this product is only available to restaurants, but we’ll keep dreaming of the day it’s available online or in stores!

Check out even more vegan fish options in our Vegan Salmon Guide!

Umami: The Fifth Taste

Before we get into how to assemble a vegan sushi roll, we wanted to share a quick note about umami. This is also known as the fifth taste, after sweet, sour, salty, and bitter, and it is often described as a savory or meaty flavor.

While traditional sushi often relies on fish for its umami flavor, there are many vegan ingredients that can provide this taste. Some examples include mushrooms, miso paste, soy sauce, and seaweed. Adding these ingredients to your vegan sushi will give it a more complex and satisfying flavor!

Equipment Needed To Make A Vegetable Sushi Maki-Style Roll

Before you get rolling, gather these items. If you are making maki-style sushi, you’ll need a bamboo mat and a sharp knife. Other types of sushi can be made by hand.

Bamboo mat: A sushi mat, also known as a makisu, is an essential tool for making perfect maki-style sushi rolls. It makes it easy to roll and compress your sushi, ensuring that it holds its cylindrical shape. You can find sushi mats at most Asian grocery stores or online.

Ziploc bag: For easy clean-up, slide your bamboo mat in a Ziploc bag. This is completely optional.

Water bowl: Have a small bowl of water nearby to wet your hands, which prevents the rice from sticking. A damp cloth kept nearby for wiping hands down is also helpful!

Rice cooker: Using a rice cooker helps make perfect rice and simplifies the process. If you don’t have a rice cooker, you can make the sushi rice on your stovetop following the directions on the packaging.

Sharp knife: It’s essential to have a sharpened knife for making a clean cut on maki-style rolls. A dull knife will result in misshapen sushi.

Tips For Making Perfect Plant-Based Sushi

Making vegan sushi can be a fun and rewarding experience, but it does require some practice and patience. Here are some tips to help you make perfect vegan sushi every time:

Rice to the occasion: When making sushi, texture, and flavor is important. Choose a good quality sushi rice. Find this in the bulk section of your local grocer or at any Asian market.

Get creative with fillings: Experiment with different plant proteins and produce to create unique and flavorful sushi rolls. Combining cooked, raw and pickled ingredients creates great textures and pops of color. Pairing different vegan proteins like tofu, soy curls, and tempeh can add heartiness to the sushi. Sear, tempura-batter, bake, or air-fry depending on your taste preferences. The sky’s the limit with what you can do!

Less is more: A common mistake with making maki-style sushi rolls is overfilling it. Resist the urge to add too many vegetables which will make it hard to roll and cause the nori to tear or burst.

Sharpen your skills: Use a sharp knife to cut the sushi into even slices. Run the knife under hot water and carefully dry it before slicing for a cleaner cut and to prevent the rice from sticking to the blade.

Check out YouTube or Instagram for ways to assemble and roll sushi: There are so many resources that show how to assemble and roll vegan sushi. Use these resources to find visuals to help you along as you start to make your own vegetarian sushi!

Give Your Dish Some Flair

Get creative with sauces: Consider using a squeeze bottle to create zig-zag patterns and swirls on your sushi. This not only adds some fun to the presentation but also helps control the amount of sauce you use. Check out our guide for vegan mayo brands or make your own! If you’ve wondered if eel sauce is vegetarian, it’s time to find out!

Make an impression: Your sushi doesn’t have to be perfect, but you can try different plating techniques, garnishes, or edible flowers to make your sushi sing. Check out this vegan maki roll recipe and the recipes below for some off-the-hook inspiration!

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Vegan Maki Rolls | Easy Vegan Sushi

Sushi making is extremely easy once you get the hang of it, and making it at home will save you buckets of money. Sushi at restaurants is crazy expensive, so instead of dining out, why not invite some friends over and have your own sushi night (or sushi-making party)? You’ll come out of this experience with some special memories and very full, satisfied bellies.

Course Appetizer or Snack, Main

Cuisine Japanese

Keyword plant-based sushi, vegetable sushi roll, vegetarian sushi recipe

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 45 minutes minutes

Servings 5 -6

Calories 357kcal

Author Michelle Cehn

Equipment

• 1 bamboo sushi mat

Ingredients

For The Sushi

• 2 cups uncooked short-grain sushi rice
• 2⅓ cups water
• 2½ tablespoons rice vinegar
• ½ tablespoon granulated sugar
• ½ teaspoon salt
• 5-6 sheets sushi nori (toasted seaweed)
• 1 large avocado pitted and sliced
• 1 carrot sliced or shredded
• 1 small cucumber cut into small strips

For serving

• Soy sauce
• Wasabi
• Pickled ginger

Instructions

• Place the rice in a large pot and fill with tap water to rinse. Using your hand, swish the rice around, drain, add more water, swish, and rinse again. Repeat this process a few times until the water stays mostly clear when swished. Drain the rinsing water.
• Add 2⅓ cups of water to the rinsed rice in the large pot and mix. Bring to a boil over high heat. Stir the rice, lower the heat to medium-low, cover, and simmer for 15 minutes without removing the lid for any reason. Turn off the heat and wait an additional 10 minutes before removing the lid.
• In a large bowl, combine the rice vinegar, sugar, and salt. Add the cooked rice while gently fluffing to mix. Set aside and allow the rice to cool to room temperature before using for sushi.
• To assemble the sushi rolls, place one piece of nori (rough side up) in the center of the bamboo mat, and set a little bowl of water nearby to wet your fingers. With wet hands, spread a thin, even layer of room-temperature sushi rice across the entire sheet of seaweed (except the top 1⁄2 inch of nori), pressing down gently as you spread.
• Add a small strip of avocado, carrot, and cucumber in a straight line about 1 1⁄2 inches away from the bottom of the roll (nearest your hands). Using the bamboo mat, gently but tightly roll your sushi. Repeat with the remaining nori pieces until your rice is gone.
• Using a sharp knife moistened with water, slice each roll into 6 to 8 pieces of sushi. Serve with soy sauce, wasabi, and pickled ginger.

Notes

• Sushi rice should be used as soon as it’s cool enough to work with. If you don’t plan to use it right away, cover the top of your rice cooker or pot with a damp towel to prevent the rice from hardening.

Nutrition

Calories: 357kcal | Carbohydrates: 68g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 257mg | Potassium: 382mg | Fiber: 6g | Sugar: 3g | Vitamin A: 2275IU | Vitamin C: 8mg | Calcium: 31mg | Iron: 2mg

The Best Vegan Sushi Recipes

From simple and beginner-style to more lavish and intricate, these vegan sushi recipes will make a big splash for sushi night!

Vegan Sushi Rolls with Ginger-Tamari Sauce

These vegan hand rolls are made with crisp and refreshing cucumber, bell pepper, and carrot. It’s paired with creamy avocado, spicy wasabi, and served with a ginger-tamari sauce. These are so fun to make and eat with friends!

Easy Vegan Sushi Cupcakes

Use a muffin tin to make these sushi cupcakes! These are definitely savory, not sweet! Top with a blend of fresh and pickled ingredients to make this visually appealing and appetizing twist on sushi!

Vegan Asparagus Sushi Rolls

These maki rolls are made with tempura-battered crisp asparagus and thinly sliced creamy avocado. This roll with vegan sushi ingredients provides a lovely pop of green and is so fresh and satisfying!

Smoked Tofu Sushi Rolls

Make these delicious tofu sushi rolls in about an hour! This recipe combines smoked tofu, veggies, and sriracha mayo to create mouthwatering, restaurant-style maki rolls.

Spicy Eggplant Sushi

We love this spicy vegetarian sushi using tender eggplant strips, pan-fried to perfection. Add garlic and chili paste for the right amount of flavor and spice. This delicate sushi roll is perfectly balanced in flavor and texture!

Easy Avocado Roll

This beautiful avocado roll recipe is simple and delicious! It uses vegan sushi ingredients like creamy avocado, seasoned sushi rice, and sea-kissed nori combined to make a delicious bite. This quick and easy recipe is great for beginners!

Baked Tofu Temaki Sushi with Cauliflower Rice

These handrolls are made with a smoky baked tofu and paired with cauliflower rice, and sliced cucumber. The blend of umami and the unexpected pairing with cauliflower rice makes this an interesting roll to try if you’re not ready to try using a sushi mat just yet!

Easy Vegetable Sushi

This vegetarian maki roll is filled with fresh ingredients like carrots, cucumber, avocado, and bell pepper. This is a great vegetable sushi roll to make when you’d like to practice perfecting your sushi rolling skills. The bright colors and textures are fun to experiment with!

Vegan Sushi Rolls with Crispy Tofu

Crispy tofu is the star of this sushi roll, and is also another great option for beginners! Soft, creamy avocado and crisp bell peppers combine for a healthy, protein-packed vegetable sushi roll!

Eggplant “Eel” Unagi

Create a tender faux eel slathered in a savory unagi sauce with braised eggplant! This creates a meaty yet tender texture. Finish it off with a quick blast of a chef’s blowtorch to add an impressive char.

Fruit Sushi

This recipe combines coconut rice and fruit to create this playful twist on sushi. Mandarin slices, fresh raspberries, and kiwi add sweetness and tang, while the coconut rice adds richness. This would make a great light dessert or a fun idea for kids!

Sweet Potato Tempura Rolls

These vegetarian sushi rolls are made with crispy, tempura-battered sweet potato and creamy avocado. It’s finished with a swipe of homemade teriyaki sauce. This offers up crispiness, richness, and the teriyaki sauce has umami, sweetness, and saltiness.

Kabocha Squash Vegan Tempura Sushi Roll

Up your vegan game and try this sushi roll featuring crispy fried Kabocha squash, creamy avocado, and tangy pickled radish. This colorful roll shows how combining something fried with something pickled and creamy creates a delicious bite!

Satay Soba Sushi

In this unique sushi creation, swap out sushi rice for chilled soba noodles! Toss these noodles in a gingery, garlicky satay sauce, roll them in nori, and pair them with creamy avocado for a delicious bite.

Watermelon Tuna Sushi Bowl

If you are craving sushi, but want something that requires no rolling, this watermelon tuna sushi bowl is a delicious option! Baked and marinated watermelon creates a tuna-like appearance that works well with seaweed, creamy avocado, spicy mayo, crisp pickles, and sushi rice.

Vegan Miso Eggplant Sushi

Seasoned with brown rice miso, these gorgeous eggplant sushi rolls take center stage as a delicious vegetable sushi roll. Infused with ginger, garlic, and hoisin sauce flavors, this sushi creation is a tasty and umami-kissed delight.

Vegan Avocado and Mango Sushi

These vegan avocado and mango sushi rolls look so expertly assembled and rolled! Fresh avocado, ripe mango, seasoned sushi rice, and flavorful nori combine to create a sweet and creamy bite.

Sesame Shiitake Sushi

Savory garlic and sesame sautéed shiitake mushrooms serve as the filling for this umami-bomb sushi. Serve with ginger and wasabi to add a little crunch and spice.

Vegan Sushi with Carrot Lox and Tahini Tofu

Don’t miss out on sushi just because you’re vegan! This carrot lox sushi with tofu cream cheese is not only healthy but also perfect for satisfying your sushi cravings. Learn how to create this innovative roll using plant-based ingredients!

Easy Sushi without Fish

No fish is needed to make delicious sushi rolls like this! Spinach, red bell pepper, cucumber, shiitake mushrooms, avocado, beets, and romaine add gorgeous pops of color and an array of textures. This can be made in just an hour!

Vegan Sushi Salad with Spicy Mayo Dressing

This sushi bowl combines everything that’s inside of sushi into a bowl! Marinated and baked tofu cubes, spicy mayo dressing, cucumber, carrot, and cilantro all come together with sushi rice to create this fresh and filling dish.

Teriyaki Jackfruit Sushi Bowl

The sushi bowl features shredded jackfruit with teriyaki sauce served over seasoned sushi rice, spinach, and seaweed, creating a fish-free and delicious bowl!

Vegan Sushi Cones (Temaki)

Drawing inspiration from the party popper emoji, these hand rolls brim with beautiful colored sushi rice, bell pepper, avocado, purple cabbage, and sesame seeds. To add a playful twist, soy wrappers replace the traditional nori!

Sweet Potato and Quinoa Sushi Rolls

This sushi roll uses quinoa instead of sushi rice, and the results are stunning! Packed with sweet potato and red pepper, this roll comes with a delightfully unexpected sauce made with miso, ginger, and a touch of maple syrup.

Vegan Sushi Cake

This sushi rainbow cake is so cute! The rice is colored with beetroot powder, butterfly pea flowers, and turmeric. The top has rainbow vegan cheese using some of the dye created to make the rice. This is a gorgeous creation we’re obsessed with!

Teriyaki Mushroom Sushi Burrito

If you like sushi and burritos, then this recipe is for you! Homemade teriyaki sauce, seared mushrooms, avocado, cucumber, and bell peppers are wrapped up in nori to create this mouthwatering sushi mega roll!

Vegan Red Pepper Cucumber Avocado Roll

When you want vegan sushi, but store-bought won’t do, these sushi rolls will hit the spot! The key to making tightly-rolled maki sushi is practice, and these are perfect for that!

No Rice Sushi with Sweet Potato and Jicama

If you love sushi but want to skip the rice, try these no-rice sushi rolls! Made with mashed purple and orange sweet potato, they are colorful, delicious, and grain-free!

There you have it! We hope this guide will instruct and inspire you to make your own vegetarian sushi at home. Once you get the hang of it, you’ll be hooked!

The post 25+ Easy Vegan Sushi Recipes (Ultimate Guide) appeared first on World of Vegan.

What really sets these tacos apart is the fantastically fresh toppings that are added on top. From crispy slaw to creamy avocado, juicy mango to tangy salsa, the plant-based possibilities are endless. Plus, you can feel good about indulging in this delicious dish without harming any sentient sea creatures in the process.

So go ahead, grab a taco (or three) and get ready for a fish-free flavor explosion!

Why You’ll Love These Vegan Fish Tacos

Vegan fish tacos are one of the best things you can sink your teeth into! They taste even better than the original, especially when you know you’re saving a sea creature’s life. Besides being mouthwatering (though messy) to eat, they’re just so much fun. Not convinced yet? Here are more reasons to love these hearts of palm tacos:

• Delicious. There’s a reason why no one can resist a fresh vegan fish taco. It’s an enticing combination of cool, crisp, warm, and savory that is out of this world!
• Versatile and Easy-to-Make. The “fish” in these tacos is made from hearts of palm then seasoned to perfection with a blend of spices that mimic the flavor of real fish. Change the spice selection and you’ll have a completely new flavor.
• Tons of Tasty Toppings. You can totally make this dish every night of the week with different results. Just change up the types of toppings you use and you’ll never get tired of them!
• Perfect for Sharing. A great choice for summer cookouts, beach trips, and backyard parties. Consider creating a tempting Taco Buffet with several types of toppings to satisfy every seafood-lover!

Key Ingredients

What makes vegan fish tacos so delicious and satisfying? It’s all in the ingredients! Let’s dive into the key components of a perfect vegan fish taco, from the plant-based, protein-packed fillings to the zesty toppings that bring it all together. These essential ingredients are the key to creating a mouthwatering taco that will have you hooked from the very first bite.

• Hearts of Palm: Hearts of palm are the perfect stand-in for fish, with a similar texture and flavor that pairs perfectly with zesty lime and smoky spices.
• Corn Tortillas: No taco is complete without a sturdy and flavorful corn tortilla, the perfect vessel for all of your delicious fillings. Pretty handy that this wrap is also high in protein and fiber, too!
• Cabbage: Whether you prefer crunchy and raw or slightly wilted with a splash of vinegar, this nutrient-rich veggie adds a refreshing and tangy crunch that perfectly complements the other fantastic flavors in your tempting taco.
• Avocado: What’s a taco without some creamy avocado? Whether mashed into guacamole or sliced fresh on top, avocado adds a rich and satisfying element to every bite. Plus, a nice dose of healthy, plant-based fat.

How To Make Vegan Fish Tacos

What goes into making a satisfying and sea creature-free vegan fish taco? Well, it all starts with the right ingredients. From buttery smooth hearts of palm to cool crispy cabbage, you can’t go wrong using fresh ingredients right from your very own kitchen. Here is our favorite way to build the perfect vegan fish taco:

Step 1: Gather the ingredients and mix up the vegan mayo sauce.

Step 2: Over medium-low heat, stir-fry the hearts of palm with vegan butter, white wine, and spices. Cook for 2 minutes, flipping occasionally until they are slightly charred.

Step 3: Warm the tortillas and top with the hearts of palm, mayo, cabbage, and a slice of avocado. Voila!

How To Serve These Vegan Baja Fish Tacos

Ready to take your vegan fish taco game to the next level? It’s time to share our best tips on how to serve up your plant-based tacos like a pro. From choosing the perfect toppings to crafting a new way to serve the tortillas, we’ll let you in on our top seafood secrets to make your vegan fish tacos look as good as they taste.

• Tantalize your taste buds with terrific taco toppings and savory sides. These are fan favorites, but always feel free to add whatever you love to your vegan fish tacos: avocado, Mexican rice, salsa verde, refried beans, pickled onions, and chipotle corn ribs.
• Drizzle with vegan fish taco sauce. The terrifically tangy, mayo-based sauce included in this recipe is the best, but if you’re looking for a few more sassy sauce options, consider using Cholula, Tabasco, Frank’s Red Hot, or vegan-friendly sriracha.
• Swap out soft corn tortillas for crunchy corn chips. Make yourself a plate of vegan fish nachos instead! Lay out the chips, then vegan fish chunks, and, lastly, a few handfuls of dairy-free cheese onto a baking sheet. Bake at 350 degrees for 10-15 minutes until the cheese is bubbly and golden brown. Take the out of the oven and top with all of the cool and crisp veggies like the cabbage slaw, avocado, and salsa. Sensational!

Frequently Asked Questions

More Vegan Fish Recipes To Try

If you’re very fond of vegan fish, you’re in the right place! We think you’ll find these five, fish-free articles fun and informative. And, more importantly, incredibly sea-licious!

• This Ultimate Vegan Seafood Guide shares everything you need to know about new and upcoming vegan seafood brands and the best ways to get extra DHA—without resorting to fish oil!
• Save some salmon lives by checking out this Vegan Salmon Guide. Did you know that there are at least 10 plant-based salmon brands to pick from?
• Craving cool and crisp tuna salad? Try these two tempting recipes and you’ll be forever on the side of tuna-less sandwiches—Artichoke “Tuna” Salad and Vegan Chickpea Tuna Salad.
• We’ll shine the spotlight on this Guide to Vegan Shrimp for any former shrimp-lovers out there. You’ll be surprised at the selection out on the market today!

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Easy Vegan Fish Tacos

Tender and flaky hearts of palm fried in white wine and butter make for a light, fresh taco topped with crispy quick slaw and avocado.

Course dinner

Cuisine Mexican

Keyword hearts of palm fish, hearts of palm tacos, vegan fish tacos, vegan street tacos

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 8 tacos

Calories 264kcal

Author Caleb Steel | World of Vegan

Ingredients

For The Vegan Mayo Sauce

• ½ cup vegan mayonnaise
• 3 tablespoons apple cider vinegar
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• ⅛ teaspoon garlic powder

To Make The Hearts Of Palm

• 3 tablespoons vegan butter
• ¼ teaspoon garlic powder
• 3 tablespoons white wine or cooking wine or sub 1 tablespoon fresh lemon juice, plus more to taste
• ¼ teaspoon onion powder
• 2 14-ounce cans hearts of palm drained and roughly chopped into bite-sized pieces
• ⅛ teaspoon salt
• a few dashes of black pepper
• ¼ teaspoon dill dried or ½ teaspoon fresh
• 12 small corn tortillas* see note below
• 2 cups green cabbage shredded
• 1 avocado thinly sliced
• vinegary hot sauce to serve (optional)

Instructions

To Make The Vegan Mayo Sauce

• Whisk together vegan mayo, apple cider vinegar, black pepper, salt, and ⅛ teaspoon garlic powder in a bowl, and set aside.

To Make The Hearts Of Palm

• In a large skillet over medium-low heat, melt butter. Add garlic powder, white wine or lemon juice (careful with splashing oil), and onion powder. Whisk together until fragrant, 1 minute.
• Add in hearts of palm, season with the salt and pepper and sprinkle the dill on top.
• Stir-fry hearts of palm for 2 minutes, until evenly coated with sauce and spices.
• Arrange in a single layer and turn up the heat to medium.
• Flip hearts of palm every minute until each side starts to char slightly.

To Assemble The Tacos

• Warm up tortillas in 10-second increments in the microwave, over a skillet, or an open flame on your stove, whatever your preference is.
• Assemble tacos by adding hearts of palm, cabbage, a drizzle of the mayo sauce, and a slice of avocado on top. For added heat, a vinegary hot sauce works best.

Notes

Store-bought corn tortillas work perfectly well here, but making your own corn tortillas from scratch is fun and tasty. Check out our homemade corn tortilla recipe to learn how!

Nutrition

Calories: 264kcal | Carbohydrates: 22g | Protein: 3g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Sodium: 246mg | Potassium: 241mg | Fiber: 5g | Sugar: 1g | Vitamin A: 55IU | Vitamin C: 9mg | Calcium: 43mg | Iron: 1mg

Although this is the end of our vegan fish taco adventure, we hope this recipe has inspired you to think outside the box when it comes to plant-based cuisine and try something new and exciting. With these super tasty and sustainable tacos, you can indulge your taste buds and feel good about what you’re eating at the same time. So go forth and create your own vegan fish taco masterpiece, and make sure to let us know what you think about these hearts of palm tacos in the comments below!

Many thanks to our amazing recipe testers Taylor Gillespie and Margo Henderson for testing this recipe! Photos by Amanda McGillicuddy for World of Vegan, all rights reserved.

The post Vegan Fish Tacos With Creamy Mayo Sauce appeared first on World of Vegan.

It may sound fishy, but there’s a wide range of news option out there for seafood lovers that comes from the land, not the ocean. Plant-based salmon has been in the works as long as veggie burgers have been hitting hot grills but are only now making a splash onto the market. Replicating the distinct, delicate flavor and texture is much more challenging than generic ground meat, which makes the latest innovations in food technology a real coup for compassionate consumers.

What’s Wrong With Conventional Salmon?

The problems with salmon go far beyond the concerns over eating animals. Fishing is destroying our oceans, isn’t as healthy as you may think it is, and there are even human rights issues as well.

Slave labor on fishing boats is a common practice outside of the US. That means lower prices at the grocery store at the cost of incredible human suffering. According to the Global Slavery Index, a 2017 study of Cambodian and Burmese fishers in Thailand between 2011 and 2016 found more than 75 percent of migrant workers in the Thai fishing industry had been held in debt bondage. Nearly 40 percent had been trafficked into the Thai fishing industry in that time frame as well.

Overfishing takes critical food sources away from other wild animals, causing ecosystems to collapse. “Ecological extinction caused by overfishing precedes all other pervasive human disturbance to coastal ecosystems, including pollution, degradation of water quality, and anthropogenic climate change,” reports a study published in the peer review journal, Science. When we run out of salmon, we don’t just decimate that one species; it causes a ripple effect that will starve bears, orcas, eagles, and many more animals.

But most of salmon today is farm-raised. Farm-raised salmon contains unhealthy levels of contaminants like PCBs (polychlorinated biphenyls,) dioxins, mercury, and other chemicals shown to cause cancer and developmental problems in children.

What Is Vegan Salmon Made Of?

There are many novel methods for creating fish-free salmon yielding unique results, best suited for different types of preparation.

• High-tech plant protein blends: These are the most advanced faux fish meant to imitate the flaky texture and buttery mouthfeel of conventional salmon most accurately. Carefully developed to match the nutritional content as well, you can expect a full range of vital omega fatty acids that dietitians are most drawn to. Consider these the Impossible burgers of the sea.
• Konjac, AKA konnyaku or elephant yam: This Asian root vegetable is commonly dried, ground into powder, then cooked with liquid and spices before being molded into new shapes. This makes it possible to recreate the gentle curve or a shrimp’s shell, or in this case, the slick marbled pattern of raw salmon sashimi. It has a bouncy, chewy texture that suits raw seafood preparations particularly well.
• Traditional vegan proteins: Seitan (wheat gluten,) tofu, and tempeh can all be used to roughly approximate an oceanic eating experience. Marinades that include seaweed, such as kombu, nori, or kelp are key for the flavor. No one would be fooled into thinking it was genuine fish, but the finished dishes easily satisfy the same cravings.
• Fruits and vegetables: Really putting the “plant” into “plant-based,” this earthy, whole foods approach creates surprisingly convincing alternatives using just what nature provides. Humble carrots can be transformed into smoked salmon and watermelon into tuna using only carefully chosen seasonings, heat, and time.
• Algae oil: It’s not your imagination if your vegan fish tastes, well, fishy! A growing number of companies are including algae oil in vegan seafood products for a few reasons. First, it tastes fishy. Some products are almost indistinguishable from their oceanic counterparts because of the addition of this umami oil. Second, it’s rich in omega fatty acids—one of the main reasons people consume fish in the first place. You’ll also find algae oil added to non-fishy items like vegan milk in order to give it an omega fat boost.

Best Vegan Salmon Brands

When you want vegan salmon that tastes and looks identical to conventional fish, there are more choices than ever to indulge in. Shop online for the widest selection since most are still specialty goods and imports from overseas.

• Vegan Zeastar Zalmon Sashimi
• GreatFoods It’s Vegan Vegan Salmon Sashimi
• Goldie Lox Vegan Carrot Lox
• Good Catch Salmon Burgers
• Sophie’s Kitchen Vegan Smoked Salmon
• Plantish Vegan Salmon Fillet
• Prefera Foods Unfished PlantZalmon Spread
• Save Da Sea Plant-Based Smoked Salmon
• May Wah Vegan Salmon Fillet
• Miyoko’s Unloxed Cream Cheese

Vegan Zeastar Zalmon Sashimi

GreatFoods It’s Vegan Vegan Salmon Sashimi

Goldie Lox Vegan Carrot Lox

Good Catch Salmon Burgers

Sophie’s Kitchen Vegan Smoked Salmon

Plantish Vegan Salmon Fillet

Prefera Foods Unfished Plant-Based Zalmon Spread

Save Da Sea Plant-Based Smoked Salmon

May Wah Vegan Salmon Fillet

Miyoko’s Fish-Free Lox Cultured Cream Cheese

Is Vegan Salmon Healthy?

While we often hear that fish is a healthy source of lean protein and omega fats, the benefits of eating fish may be overstated, and the actual health impact of salmon may equal a net negative.

The Environmental Defense Fund suggests that all adults limit wild salmon to one serving per month and farmed salmon to no more than two, because of PCB contamination. High acid levels in fish can cause calcium loss leading to osteoporosis and kidney stones.

A growing body of research continues to point to the benefits of a plant-based diet including healthy plant sources of omega fatty acids. Plant-based diets are often more cost-effective and a low-risk way to lower mortality risks such as high body mass index, high blood pressure, HbA_1C, and high cholesterol levels. Plant-based diets may also reduce the number of medications needed to treat chronic diseases.

Vegan salmon can come from a number of sources from pea protein to vegetables seasoned to taste like salmon. Since the sources of vegan salmon vary wildly, it’s difficult to assess the nutritional benefits as a whole. But, common vegan salmon substitutes (some are listed below) show strong nutrition profiles including lean protein, high fiber, and a healthy dose of omega fatty acids.

What About Salmon Roe?

Some people mistakenly believe that salmon roe, AKA fish eggs, or ikura in Japanese, can be done sustainably. While only one method involves killing the fish, all exploitative at best and horrifically brutal at worst. Eggs are stripped directly from the live fish’s ovaries for the span of their lifetimes.

Luckily, vegan salmon roe exists, too! Typically made from agar, which is a type of seaweed, it has the very same look and feel as the animal products, with the added benefit of costing a fraction of the price. Cavi-art is the most popular and widely available brand, or you can make your own using marinated tapioca pearls.  

How To Make Vegan Salmon From Scratch

Vegan salmon has yet to swim onto mainstream markets, but that doesn’t mean you need to go without. There are plenty of easy recipes for making your own healthy salmon alternatives at home.

• Vegan Salmon Fillets (see recipe card at the bottom of this post) transform tofu into a centerpiece with crispy skin and a tender, flaky interior. It can be baked or air fried for greater ease of preparation.
• Carrot Lox (Smoked Salmon) will upgrade your next bagel with cream cheese like nothing else. Smoky, briny, and flecked with fresh dill, it tastes like a million bucks, but costs less than one dollar per serving.
• Fish-Free Salmon Sashimi starts with unripe cantaloupe. It may sound like a questionable base, but the melon contributes only a subtle sweetness and beautiful orange hue. This recipe is perfect for making all your vegan sushi dreams come true.
• Vegan Flaked Salmon starts with jackfruit to create a quick and easy substitute for conventional canned salmon. The texture is ideal for making seafood salads, salmon cakes, or salmon noodle casseroles.
• Mock Salmon Pate is just nuts- Literally! Walnuts are blended to a smooth, spreadable texture for this completely raw recipe that makes an elegant topper for crackers or vegetable crudites.

More Recipe Ideas For Vegan Seafood

• Vegan Fish Tacos
• Artichoke “Tuna” Salad Sandwiches
• Fried Oyster Mushrooms
• Vegan Corn Chowder
• Vegan Chickpea Tuna Salad

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Easy Vegan Salmon Fillets

This vegan salmon recipe has a wonderful fishy flavor thanks to a secret ingredient—nori! It has a beautiful pink color, flaky flesh that replicates the look of salmon, and is surprisingly easy to make!

Course Lunch or Dinner

Cuisine American

Keyword tofu salmon, vegan salmon, vegan salmon recipe

Prep Time 55 minutes minutes

Cook Time 10 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4 fillets

Calories 107kcal

Author Rachel Lessenden | World of Vegan

Equipment

• Blender
• Shallow Marinating Dish
• Air Fryer or Oven

Ingredients

• 16 oz extra firm tofu
• 1 cup vegetable broth
• ½ cup beet juice from canned beets
• 2 tablespoons white miso paste
• 2 tablespoons rice vinegar or apple cider vinegar
• 2 nori sheets divided
• 1 teaspoon smoked paprika optional
• 1 tablespoon soy sauce

Instructions

• Drain and press tofu for 15-30 minutes to remove excess water. Use a tofu press or wrap tofu block in paper towels and place between two cutting boards with heavy objects such as cans on top.
• Meanwhile, prepare the marinade. Add the broth, beet juice, miso paste, vinegar, and soy sauce to a high speed blender. Roughly tear 1 full nori sheet to help it fit into the blender (save the other nori sheet for later). If you want a smoky flavor, add the optional smoked paprika now.
• Blend on high for about 1 minute until the nori sheet is fully incorporated into the marinade.
• When the tofu is ready, transfer to a cutting board and slice the tofu block in half lengthwise, then slice in half lengthwise again to get 4 even rectangles.
• One at a time, place two chopsticks or metal straws, one on each long side of a piece of tofu, and carefully slice diagonally on top every 1/8-inch wide, using the chopsticks or straws to prevent from cutting all the way through. This replicates the flaky salmon look as well as allows more marinade to absorb.
• Transfer tofu to a large shallow dish cut-side up in a single layer and pour over the marinade. Make sure that the tofu is completely covered. It’s ok if the tofu floats. Tip: When covering the tofu with marinade, gently spread open the slices to allow more marinade to absorb. Using a larger shallow dish so that the tofu isn’t squished together helps. Allow to marinade for at least 30 minutes or overnight, covered in the refrigerator.
• When tofu is done marinating, preheat oven to 350°F if using this cooking method. If air frying, no need to preheat air fryer.
• Cut the last nori sheet to fit the bottom of the tofu salmons to replicate the “skin” (you may not need the entire nori sheet for this, feel free to save what you don't use to add to salads or sushi bowls). Remove tofu from marinade and set each tofu salmon cut-side up on top of the nori sheets. The moisture from the marinade acts as a glue to help it stick.
• Optional: Spray the tops with a little oil or alternatively, you can brush some olive oil on top, and gently push it into the slices of the tofu to help replicate the oiliness of salmon.
• By Oven: Transfer vegan salmon to a baking tray lined with parchment paper with the nori sheet side down. Bake in the oven on the top rack for 20-25 minutes until the top starts to crisp up.
• By Air Fryer: Transfer vegan salmon to the air fryer basket with the nori sheet side down. Air fry at 350 degrees F for 10-13 minutes until heated through.

Notes

Tip – If you chose to marinate overnight, you may need to cook a little longer. For baking, add 5-10 extra minutes until the top starts to crisp up. For air frying, add 3-5 extra minutes.

Serving suggestion – Serve with capers, lemon wedges, and fresh dill.

What to do with leftover marinade? – This recipe makes plenty of marinade to make sure that the tofu gets fully submerged. You can reuse it for more vegan salmon if you have extra blocks of tofu to cook up. You could also add it to a curry to give it a fishy flavor, or Pad Thai since that typically contains fish sauce.

Nutrition

Calories: 107kcal | Carbohydrates: 10g | Protein: 10g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 0.5g | Sodium: 918mg | Potassium: 251mg | Fiber: 1g | Sugar: 5g | Vitamin A: 458IU | Vitamin C: 1mg | Calcium: 47mg | Iron: 2mg

This vegan salmon guide was written with support from Hannah Kaminsky, Creative Compass, and Jill Ettinger. Vegan salmon recipe and photo by Rachel Lessenden. Brand photos are sourced from the respective salmon brand’s social media channels.

The post Vegan Salmon: The Complete Guide to Nutrition, Brands, and Recipes appeared first on World of Vegan.

Hopefully by now you’ve already tried (and fallen in love with) our chickpea tuna salad, and maybe even this jackfruit tuna, but if you’re itching for a new tuna, this will be an exciting way to mix up this vegan tuna fish lunch staple. Let this be yet another reminder that we don’t need to turn to seafood or harm fish to enjoy you old tuna-style favorites.

Why You’ll Love This Recipe

• Nothing fishy: If you’re not a fan of fishy flavors, you’re in luck! This variation on the idea doesn’t taste like seafood, putting more emphasis on fresh veggies and bright seasonings instead.
• Fiber-full: Fiber is the key to staying satisfied long after lunchtime, which makes this highly nutrition sandwich staple a great meal to tide you over through a full day of work, school, or play.
• Super simple: If you have a can opener and a food processor, you’re in business. There’s no need for specialized equipment, fancy techniques, or rare ingredients here!
• Keeps well: Meal planning has never been easier when you keep a batch of this “tuna” on hand. Prepare it up to a week in advance so you can spend less time in the kitchen and more time living life!
• Travels beautifully: Planning a trip out to the beach, hiking in the woods, traveling by car or airplane? There’s no bad place to take these versatile sandwiches! Wrap them tightly and keep cool, but no need to refrigerate if eating that same day.

Key Ingredients and Substitutions

Canned artichokes: Cleaning fresh artichokes is a pain but getting them canned makes them easy and effortless to cook with. Seek out artichoke hearts packed in water or brine, not marinated, which would add other seasonings and oil into the mix.

Vegan mayo: Whether you want to buy or DIY, vegan mayo has none of the egg and all the creamy, dreamy richness. You can find tons of plant-based options at most grocery stores in the refrigerated section, typically near the vegan sour cream, yogurt, and cheese.

Red onion: Raw onion might sound harsh, but it lends a satisfying bite that becomes more mellow and mild the longer it sits. You can go for more delicate sliced scallion or shallots if you’d still prefer a less assertive onion flavor.

Celery: Adding satisfying textural contrast throughout the creamy mixture, crunchy chunks of celery are a classic inclusion. If you really dislike celery though, you can swap them out for chopped carrots instead.

Pickles: Subtly briny, salty, and savory, simple garlic pickles can’t be beat. Bread and butter pickle could lend a sweeter flavor, or spicy pickles would be perfect to turn up the heat. Pickle spears are easiest to dice into consistent sizes for this recipe.

Cherry tomatoes: Bursting with fresh flavor, ripe cherry tomatoes are like little red gems hidden within the sea of “tuna” salad. When not in season, you can omit them, or use diced bell peppers instead.

Sandwich bread: Anything goes when it comes to sandwich bread. Whole wheat, multigrain, sourdough, rye; whatever you like is the best choice! You can also use a gluten-free bread to accommodate those with celiac disease, since the recipe is otherwise completely gluten-free.

Nutritional Benefits of Artichokes

In addition to fiber, artichokes are packed with vitamins and minerals. They’re a great source of vitamin C, folate, magnesium, and potassium. That goes for fresh, canned, and even frozen, so you can take advantage of that great nutrition without any additional prep work. Artichokes are also very low in calories, so if you’ve got a monster appetite, you can eat a second serving with no guilt!

How to Spice Up Your Salad

If you’re tired of the standard seasonings, you’re in luck. Consider this a blank canvas to paint any of your favorite flavors on top of! There’s a bolder world of savory tastes waiting for you with just a few quick tweaks.

Curry: Add 2 – 3 teaspoons of mild yellow curry powder, along with a handful of golden or standard raisins.

Buffalo: Add 1 tablespoon of hot sauce and top with vegan blue cheese, to taste.

Sonoma: Swap the grape tomatoes for sweet red grapes, add 1⁄4 cup of chopped walnuts or pecans, and 1 teaspoon of poppy seeds.

Tex-Mex: Replace the mayonnaise with 1⁄2 mashed avocado. Add 1⁄4 cup corn kernels, 1⁄4 cup diced red bell pepper, and 1 – 2 teaspoons chili powder.

Ideas for Serving “Tuna” Salad

If you’re big on filling but not much for bread, this incredibly versatile fishless salad will be the star of any meal! There’s more than one way to enjoy these flavors in all sorts of meals.

Wraps: Roll out with flour tortillas or flatbread, stuffing the edible vessel with some crisp vegetables, greens, or cooked whole grains. You can also wrap it in foil to heat it in the oven or toaster on cold days.

Leafy green salads: Get your daily greens by using them as a base for your “tuna.” As a bonus, it’s so creamy and flavorful, the dressing is already built in.

With crackers, chips, or cut vegetables: If you’re a perpetual snacker, this one’s for you! Treat your “tuna” salad like a dip and pair it with your favorite crunchy scoopers. Keep it light with fresh sliced cucumbers, baby carrots, or celery sticks, or use more hearty pretzels, tortilla chips, water crackers, and more. Use a variety to mix things up.

Pasta salad: Toss with al dente noodles for an instant pasta salad. Short shapes are general best, like medium shells, fusilli, penne, and bowties.

Avocado boats: Double down on those good fats by piling your “tuna” salad up high in a ripe, buttery avocado! You may need to carve out a bit of the meat to fit a bigger serving inside; save that for guacamole or smoothies later.

Lettuce cups: Keep it low-calorie by using crisp, sturdy lettuce leaves as the base. It’s like a salad you can eat with your hands!

More Lunchtime Sandwich and Wrap Recipes to Try:

• Vegan BLT Sandwich With Homemade Eggplant Bacon
• Ultimate Air Fryer Sandwich (Made With Thanksgiving Leftovers)
• Vegan Rainbow Lavash Wraps With Hummus & Veggies
• Easy Vegan Falafel Wraps
• Vegan Tea Sandwich and Tea Party Tips

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Artichoke “Tuna” Salad Sandwiches {Vegan + Vegetarian}

All the flavor of tuna salad sandwiches—without the tuna! This recipe leans on artichokes to create that tuna-like mouthfeel—which is all the usual tuna-salad ingredients for a punch of savory flavor. Whip up a batch of this flavorful vegan artichoke tuna salad for lunch sandwiches throughout the week!

Course Lunch

Cuisine American

Keyword artichoke tuna salad, vegan sandwich recipe, vegan tuna salad

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 4 -6 sandwiches

Calories 301kcal

Author Michelle Cehn | World of Vegan

Ingredients

• 2 cans artichokes whole or quartered packaged in brine, not marinated
• ¼ cup vegan mayo
• 1 teaspoon yellow mustard
• ½ red onion finely diced
• 2 stalks celery finely diced
• 2 spears dill pickle finely diced
• 8 cherry tomatoes quartered
• ¼ teaspoon black pepper
• ⅛ teaspoon salt if desired (taste first)
• 8-12 slices sandwich bread
• 4-6 large lettuce leaves

Instructions

• Open the cans of artichokes and drain the water well. Use your hands to squeeze our the majority of the brine, and place artichokes into a food processor. Pulse 8-10 quick times until the artichokes look roughly shredded (should be a tuna-like consistency). Do not over-blend.
• In a medium bowl, add the shredded artichokes, vegan mayo, yellow mustard, diced onion, diced celery, diced pickle, tomatoes, and black pepper. Mix with a spoon until thoroughly combined.
• Lightly toast bread. For each sandwich, lay a large piece of lettuce on the bottom slice of toasted bread and top with a generous layer of artichoke “tuna” salad. Top with the other piece of bread, cut in half using a sharp knife (if desired), and enjoy.

Notes

This artichoke salad stores beautifully in the fridge. You can make a batch and keep it on hand for simple vegan sandwiches all week long.

Nutrition

Calories: 301kcal | Carbohydrates: 42g | Protein: 10g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Trans Fat: 0.01g | Sodium: 549mg | Potassium: 699mg | Fiber: 9g | Sugar: 6g | Vitamin A: 2052IU | Vitamin C: 28mg | Calcium: 183mg | Iron: 4mg

Tuna Salad History and Trivia

There are few foods as quintessentially American as the tuna salad. Did you know that the concept is well over 100 years old? The first reference to this fishy creation was found printed in 1907, and within the next decade, there were already dozens of similar recipes in circulation. It was inspired by chicken salad, making use of cheaper tinned tuna for the protein while maintaining the same creamy formula overall.

The tuna melt came a short time later, invented in 1965, supposedly as a happy accident. The legend goes that at the Woolworth’s lunch counter in Charleston, South Caroline, the cook knocked a bowl of tuna salad on top of a grilled cheese sandwich in process while rushing to fill orders. Somehow, he managed to miss that fact and served it as is. The customer was delighted, and it became another classic sandwich in our culinary lexicon.

Although Americans are proud to make the biggest and best of everything, it was a bakery in Cheshire, UK, that can lay claim to the largest tuna salad sandwich in the world. Created in 2003 and weighing almost two tons, Roberts Bakery needed a special oven to bake the gargantuan buns which were then moved using a forklift. Now that’s above and beyond super sizing it!

This vegan artichoke tuna salad recipe was developed by Michelle Cehn, photographed by JJ Steele, and written with support from Hannah Kaminsky. Please note that this vegan stew article may contain affiliate links which supports our work at World of Vegan.

The post Artichoke “Tuna” Salad Sandwiches appeared first on World of Vegan.

Have you ever tried chickpea tuna salad? It’s a delicious vegan tuna salad option that’s fish-free, vegetarian, and dairy-free.

This chickpea salad is a healthier spin on traditional tuna salad. As people are learning that tuna fish can be loaded with toxic mercury that has built up in their flesh from our polluted oceans, many people are looking for better alternatives. Enter: the chickpea!

Our easy vegan chickpea “tuna” salad has the flavor and feel of tuna fish salad, minus the mercury. It’s packed with plant protein and it is easy to whip up for lunch throughout the week. I often double the recipe as it stores beautifully in the fridge for several days.

You can serve this vegan tuna salad on a sandwich, on open-faced toast, in lettuce cups, or just dive in with a spoon. It really is that good.

The Perfect Lunch!

This insanely easy vegan chickpea tuna salad is one of our favorite go-to lunches! Apart from the fact that the ingredients are super easy to already find in your pantry, it takes 10 minutes and can be served in many different ways. Why not prepare this salad and leave it in the fridge to be eaten in the next couple of days? Psst! This ‘tuna’ salad tastes way better after being in your refrigerator overnight.

The usual way to eat it is as a sandwich, but it would be great as a wrap filling or with some iceberg lettuce cups. A quick, delicious, healthy, and light lunch! We love it, and we think you’ll love it too!

The Great Garbanzo Bean

Garbanzo beans (aka “chickpeas“) are a wonderfully delicious, nutritious, and versatile little legume! Loaded with plenty of protein, vitamins, minerals, and fiber, they’re an economical choice for a filling and nourishing meal. They’re especially great for this vegan tuna salad since they take on a fishy flavor when combined with various seasonings and especially nori! Naturally gluten-free and soy-free, they’re great for those who can’t tolerate wheat or soy products as well.

So what’s with the two names, you ask? Well, the name chickpea is derived from the Latin word cicer, referring to the plant family of legumes, Fabaceae. Garbanzo beans come from the Spanish-derived word for the legume. Both words are perfectly acceptable to use! Just know that if you’re in a Spanish-speaking region, you may want to default to using garbanzo beans instead of chickpeas!

How to Serve This Chickpea Tuna Salad

This vegan tuna salad can be enjoyed in a variety of ways! Check them out below:

• Love Some Lavash – Want a lunch that’s both delicious and beautiful? These Rainbow Lavash Wraps are a great way to enjoy your vegan tuna salad while getting a whole array of color in your meal!
• Side of Soup, Please – Soup and a sandwich is a fantastic way to enjoy lunch. Our Easy Vegan Squash & Cauliflower Soup, One-Pot Sweet Potato Soup, or Cozy Cream of Broccoli Soup would all go great with your vegan tuna sandwich!
• Fries Forever – Fries are a sandwich (and burger’s) best friend! Keep it classic with Crispy Air Fryer Potato Wedges, sweeten it up with Sweet Potato Fries, or party with some Herbed Vegan Polenta Fries.

Is Chickpea Salad Good for Health?

This chickpea salad is loaded with essential nutrients! You can rest assured that you’re getting a hefty dose of your daily recommended amount of protein, fiber, and more. Here’s just a sampling of what you’ll get in one cup of chickpeas:

• Protein – 14.4 grams
• Fat – 4.2 grams
• Carbohydrates – 44.7 grams
• Fiber – 12.5 grams
• Calcium – 80.4 grams
• Iron – 4.7 grams

With the addition of tomatoes, garlic, celery, and Dijon mustard, you get even more nutrients such as Vitamin C, antioxidants, and beta carotene!

What is Vegan Tuna Salad Made Of?

In addition to using chickpeas, vegan tuna salad can be made from a variety of other plant-based ingredients! Some other versions of vegan tuna salad include:

• Jackfruit – Due to its meat-like texture, jackfruit can make an excellent vegan tuna salad recipe. Just make sure to sauté it for a few minutes before tossing with the other ingredients! Try our jackfruit tuna and see for yourself just how delicious it can be!
• Artichokes – Simple yet delicious, artichokes make a great gluten-free and soy-free tuna substitution! This artichoke tuna salad sandwich recipe comes together in just a few minutes with essentials such as vegan mayo and chopped veggies.
• Tofu – You can do basically anything with tofu, which includes making a vegan tuna salad! Just chop it into small chunks, add your favorite veggies like celery, red bell pepper, and red onion, add a little vegan mayo, some seasoning, and a dash of seaweed for fish-like flavor!

How to Store Your Chickpea Tuna

Good news! This fantastic vegan chickpea tuna salad will keep for about 2 to 3 days inside your refrigerator! You could prepare it on Sunday night and have lunch sorted for a few days. Pretty awesome, right?

It actually may taste even better the day after making it once the flavors have a chance to mix together! Freezing is not recommended.

More Delightful Chickpea Recipes

• Veggie Chickpea Nuggets
• Vegan Chickpea Stew
• Asian-Inspired Chickpea Salad
• Chickpea Noodle Soup
• Mediterranean Chickpea Stew
• Roasted Chickpeas

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Easy Vegan Chickpea Tuna Salad

I encourage you to double this easy vegan chickpea tuna salad recipe so you'll have leftovers for the week. Ingredient amounts don't need to be exact—feel free to eyeball it so you have fewer dishes to clean.

Course Salad

Cuisine American

Keyword chickpea tuna salad, vegan tuna salad

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 3

Calories 138kcal

Author World of Vegan

Ingredients

• 1 can chickpeas drained and rinsed
• ¼ cup vegan mayo
• ¼ cup tomatoes diced
• 2 stalks celery diced
• ⅓ cup diced dill pickles
• 2 cloves garlic minced
• 2 tablespoons diced red onion
• 1 tablespoon dijon mustard
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 pinch cayenne pepper

Instructions

• Drain and rinse one can of chickpeas (or two if you're doubling the recipe).
• In a large bowl, roughly smash chickpeas using a potato masher or fork. Leave them a little chunky for optimal texture.
• Add all remaining ingredients and mix until thoroughly combined.
• Serve on a sandwich, in lettuce cups, or eat it right out of the bowl.

Video

Nutrition

Calories: 138kcal | Carbohydrates: 5g | Protein: 1g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 506mg | Potassium: 146mg | Fiber: 1g | Sugar: 1g | Vitamin A: 271IU | Vitamin C: 4mg | Calcium: 30mg | Iron: 0.3mg

If you try this recipe for vegan chickpea tuna salad, let us know what you think by leaving a comment and rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more vegan recipe inspiration.

How to Enjoy Your Chickpea Tuna Salad

There are many ways you can enjoy a vegan tuna salad! Whether you want to enjoy it between two slabs of bread or on its own, here are a few ideas to get your mouth watering:

• Let There Be Lettuce – Whether you’re gluten-free or just munching on lettuce, eating chickpea tuna atop a bed of fresh, green salad is a super refreshing way to have a meal! You can also use greens such as kale, spinach, or arugula.
• Serve Up A Sandwich – Simple and straightforward, you can’t go wrong with making yourself a chickpea tuna sandwich! You could even turn up the heat by making a chickpea tuna melt with some your favorite vegan sliced cheese!
• World of Wraps – Grab your favorite tortilla or collard wrap, toss some chickpea salad into it, and bam! You’ve got a delicious, nutritious, and easy lunch. Enjoy with a side of zucchini fries for an A+ lunch.

Vegan Chickpea Tuna Salad recipe by Michelle Cehn. Photos by Zhoro Apostolov for World of Vegan. Article edited by Amanda Meth. Recipe and photographs copyright of World of Vegan, all rights reserved. Please note that this article contains affiliate links which support our work at World of Vegan!  

The post Vegan Chickpea Tuna Salad appeared first on World of Vegan.

Bur first, I need to clear out the air here and say that these are not actual cupcakes, so don’t go serving them for dessert. Rather, they are deconstructed sushi rolls in the shape of cupcakes. A bit like mini sushi cakes! They’re delicious, super easy to make, and so cute!

Excited? Let’s get to it!

How To Make Perfect Sticky Sushi Rice?

Sushi rice is what makes sushi so unique! It’s sweet and tangy, moist and sticky. That sweetness comes from the rice vinegar and sugar combined and its complemented by the saltiness of the soy sauce. This combo is so yummy! And once you add to it the smokiness of the nori (seaweed) sheets and the nuttiness of black sesame seeds, it’s simply heaven!

The cooking process to get perfect sushi rice is simple. The key part is getting the dressing right so that it doesn’t end up too sweet or too tangy.

1. Measure your amount of rice and rinse it thoroughly (but gently), so the rice doesn’t break and releases more starch. Rinse it a few times until the water is almost clear.
2. Put rice in a pot according to the measure that for every 100 grams of rice, you add 120 ml of cold water. Cook it on the stove on medium heat for 9 minutes. Leave the lid on and increase the heat to a maximum for 4 minutes.
3. Turn the heat off and leave to rest (with the lid on) for 15 minutes.
4. Let it cool down and dress with the vinegar mix.

Cooking sushi rice is one of those things that after you do it once it’ll be easy peasy the next time you give it a go.

Have you tried making homemade sushi before? If you haven’t, then we highly recommend it! It’s so good, and you can add your favorite fillings and experiment with new ingredients.

Have A Sushi Cupcakes Party!

We love inviting friends over to make sushi. You can have the rice ready and then fill and roll together while you enjoy each others company. Each friend can bring one or a couple of the ingredients as a fun way to share the cost and work (making it even more fun!).

You can even make some sushi cupcakes and traditional sushi to have more variety. Just make sure one of your friends brings some vegan-friendly sake!

Specialty Ingredient: Hoisin Sauce!

Hoisin sauce is a traditional Chinese sauce used to glaze stir-fries or as a dipping sauce. It’s dark and somewhat thick with a salty and sweet taste. It’s made of soybeans, fennel seeds, garlic, red chilies and, sometimes with the addition of vinegar, sugar and five spice. Its particular flavor comes from the fermented soybeans paste.

If this sauce sounds or taste like a bit too much for you just go ahead and leave it out! You can use any sauce you like such as vegan oyster sauce or vegan eel sauce (or none at all) since the sushi will be tasty enough with all its amazing fresh ingredients. If you can’t find it then you could try and make your own with this recipe by Vegan Richa!

Keep Adding Those Veggies!

These cute mini vegan sushi cakes are a great way to add a large variety of vegetables into your day! And it’s the best way to play around with vegetables that you wouldn’t normally eat.

Radishes, for example! They are great as a snack, but there aren’t many recipes to include them in your diet. Same goes for chives. They go great in dips and fresh sauces but there something about the mix of chives and sushi that makes it taste extra special. We especially love pink pickled red onions on top!

One great piece of advice is to prep your veggies ahead of time. Buy them on Sunday and wash and cut them on the same day! Store them in glass containers or eco-friendly silicone bags (like these!).

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Easy Vegan Sushi Cupcakes

These easy vegan sushi cupcakes are a fun take on sushi! This fantastic technique allows you to exercise your creativity and create food that’s tasty, healthy and truly Instagram-worthy. We put hoisin sauce in the middle of our mini sushi cakes, but you can add whatever you like. Wasabi and ginger is a great traditional filling. Enjoy these lovely sushi cupcakes!

Course Appetizer, Main Course

Cuisine Japanese

Keyword vegan sushi, vegan sushi cupcakes, vegan sushi recipe

Prep Time 45 minutes minutes

Total Time 45 minutes minutes

Servings 12

Calories 71kcal

Author Henry Firth & Ian Theasby

Ingredients

• 14 ounces cooked sushi rice
• 2 tablespoons rice vinegar
• 2 tablespoons powdered sugar
• ½ teaspoon salt
• 12 nori sheets
• 6 teaspoons hoisin sauce
• black sesame seeds for sprinkling
• pickled ginger to serve
• soy sauce to serve
• wasabi to serve, optional

For the vegetable toppings:

• 1 red pepper
• 1 carrot
• ¼ cucumber
• 1 small avocado
• 10 fresh chives
• 5 radishes

For the dipping sauce:

• sriracha
• vegan mayonnaise

You’ll need:

• Small saucepan
• 14 cm saucer
• Ruler optional
• 12- hole muffin tin

Instructions

Instructions:

• Grease a baking tray with flavorless oil (such as vegetable or sunflower.)
• Cook the sushi rice following the instructions on the package, ensuring that it is dry and sticky when cooked.
• Put the saucepan on medium heat. Pour in the rice vinegar, sugar and salt and heat until the sugar has dissolved. Let cool to room temperature, then pour over the cooked rice, gently stirring until all the liquid is absorbed.
•  Spread the rice over the greased baking tray and let cool to room temperature, when it should be dry but sticky.
• Stack the nori sheets and lay the saucer on top. Cut around it to make nori circles. Find the center of the nori stack and cut a neat, straight slit from the center to the outer edges. Take one circle and fashion a cone that is roughly 8cm wide at the base. Wet your finger and lightly brush along the slit to stick it in place. Put the cone in one of the muffin holes. Repeat to fill all the muffin holes.
• Wet your hands and roll a golf ball-sized ball of rice. Poke a hole in the center and pour in ½ teaspoon hoisin sauce. Pack more rice over the hole to seal in the sauce. Smooth the outside and place in one of the nori muffin cases. Repeat to fill all the cases.
• Get all your toppings ready. Cut the pepper in half, cut out the stems and seeds and thinly slice. Peel the carrot and cut into matchsticks, thin rounds or ribbons. Cut the cucumber in the same way. Halve and carefully stone the avocado by tapping the stone firmly with the heel of a knife so that it lodges in the stone, then twist and remove, then finely slice. Chop the chives. Trim and thinly slice the radishes.
• Make a quick dipping sauce by stirring sriracha into the vegan mayonnaise to taste | Finely chop the pickled ginger. 
• Decorate your sushi cupcakes with the prepared vegetables and sprinkle them with black sesame seeds | Serve with soy sauce, wasabi, if using, pickled ginger and the dipping sauce on the side.

Nutrition

Calories: 71kcal | Carbohydrates: 12g | Protein: 1g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 138mg | Potassium: 148mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1355IU | Vitamin C: 17mg | Calcium: 10mg | Iron: 0.3mg

The BOSH Cookbook Authors

If you haven’t heard about Bosh TV, then you have been missing out! Henry Firth and Ian Theasby have taken social media by storm through their easy to follow vegan recipe videos. Their Instagram account has countless delicious vegan recipes to inspire all of those plant curious people who are still a bit skeptical about how appealing vegan cuisine is. Are you ready to drool and scroll at the same time?

Their second book—Bish Bash Bosh—is as good as their first one! With recipes like “Aubergine Katsu,” “Cheeseburger dough balls,” and “Chocolate Mousse cake,” these two brit cooks give many different takes on classic dishes with a twist.

This cookbook would be an excellent present for a new vegan or someone interested in transitioning! I’ve given a few of them away to friends and family already, but I obviously kept one beloved copy for myself! Grab yours here!

More Vegan Asian-Inspired Recipes

• Asian Zucchini Noodle Bowl 
• Easy Vegan Ramen Noodle Soup
• Thai Vermicelli Noodle Soup
• Easy Vegan Pad Thai
• Best Vegan Rice Recipes
• Sizzling Chinese Green Beans

This recipe for easy vegan sushi cupcakes was excerpted with permission from the BISH BASH BOSH! cookbook by Henry Firth and Ian Theasby (HQ, HarperCollins). Photographs by Lizzie Mayson. Please note that this article contains affiliate links that help support our work at World of Vegan!

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