VOOD FEED
Vegan soul food – traditional comfort food reinterpreted
Food for the body and soul
Soul food – it’s not just food, it’s a feeling. There are dishes that warm the stomach, heart and soul, bring people together and tell stories of the culture and community. Originating in the cuisine of the American South, soul food has evolved into a diverse world of flavours that celebrate the taste of home – wherever that may be. From spicy stews to crispy comfort food, slow food to hearty side dishes and sweet temptations, soul food stands for genuine, unadulterated food that fills you up and makes you happy. It also includes room for modern plant-based interpretations that combine the best of tradition with contemporary ingredients and eating styles – vegan, sustainable and simply full of love.
The southern heritage of nourishing cuisine
The history of soul food takes us to the southern states of the USA. This cuisine stands for hearty, nutritious dishes that warm the body and soul. Originally made from simple ingredients, soul food reflects the history and culture of a community that, despite the odds, created culinary traditions that are still cherished today. Its roots date back to the time of slavery, when people of African descent in the southern states of the United States prepared simple but nutritious meals from the ingredients available. Over time, this cuisine evolved into a true culinary art form that is still firmly rooted in the cultural memory. Iconic original soul food dishes bear sonorous names such as gumbo and jambalaya. Gumbo probably comes from a term for okra, which is part of this thick stew. This tasty, thick soup with African-Creole seasoning is simmered for a long time to develop its flavours. Jambalaya, on the other hand, is a rice dish from Cajun cuisine with French and West African components. In addition to meat, the traditional version contains onions, peppers and celery – the three basic ingredients of Cajun cuisine. In the vegan version, these dishes can be made with creative alternatives such as jackfruit, tofu, tempeh and seitan, without losing their savoury character.
Ingredients that fill you up and make you swoon
From its southern origins, soul food has spread around the world and is now synonymous with food that fills you up and makes you happy. Soul food is good for us because it not only nourishes the body, but also provides emotional warmth and security. It is comfort food in the best sense of the word – dishes that remind us of home, family and security. Whatever form they take, with international flavours, the preparation and enjoyment of these dishes promote community and connection, which is particularly beneficial in stressful times. The smells and tastes of soul food evoke memories and create a sense of comfort that goes beyond mere pleasure.
We know ourselves that food and happiness are linked when our mood is low. Some foods are even said to stimulate the release of the happiness hormones serotonin and endorphins. Dark chocolate is one such food. But a good supply of vitamins and minerals also boosts our energy levels and thus our mood. You can find out more about eating to combat stress here.
The dishes should be balanced, pamper the palate and fill you up. Typical ingredients of traditional soul food are beans, leafy greens like collard greens, cornmeal for dishes like cornbread (and pork for non-vegans). Classics such as macaroni and cheese, cornbread and pecan pie are well known. These dishes are characterised by strong flavours and nutritious components. And don’t miss out on the joyous desserts!
Vegan soul food – here’s how
For those looking for vegan alternatives, there are plenty of recipes that preserve the traditional taste of soul food while avoiding animal products. For example, a vegan gumbo can be made with okra, celery and black beans. Jackfruit is a great meat substitute in dishes like vegan pulled pork, while cashew cream adds creaminess to vegan macaroni and cheese. Mashed sweet potatoes with coconut milk or baked beans with maple syrup are also popular. We have selected six soul food highlights for you. These dishes show that you can have great taste and nutrition without animal products.
Top 11 vegan soul food dishes
1. Vegan Alternative Mac and Cheese:
Creamy pasta made with cashew cheese or sweet potato „cheddar“ sauce, often fried in breadcrumbs.
2. Vegan BBQ-Jackfruit Burger:
Tender, tangy jackfruit as a meat substitute, with smoky BBQ sauce and coleslaw in a brioche bun.
3. Vegan Gumbo:
A hearty stew with okra, beans, vegetables and vegan sausage or meat alternatives in a spicy broth.
4. Vegan Cornbread Casserole:
Juicy cornbread casserole, often with vegetables or chillies, in a plant-based version with no egg or milk.
5. Stuffed Sweet Potatoes:
Baked sweet potatoes stuffed with black beans, avocado, vegan cheese and a hint of lime juice.
6. Delicious home-style stews and thickened soups,
which can be seasoned Cajun-style or with local ingredients and herbs.
7. Barbecue Sandwich:
Tender jackfruit braised in spicy BBQ sauce on a bun, served with vegan coleslaw.
8. Cajun Rice Stir-Fry:
Spicy vegetable rice with peppers, onions, tomatoes, black beans and typical Cajun spices like paprika, thyme and garlic.
9. Banana Pudding:
Layers of plant-based vanilla pudding, banana slices and crumbled vegan cookies, topped with a creamy coconut or soy alternative.
10. Pecan Pie:
A sweet tart, maple syrup and pecans, with a vegan shortcrust base. It can also be made with mashed sweet potatoes.
11. Banana Bread:
A moist bread or cake made from ripe bananas, which gives it its soft texture. It delights with the aromatic sweetness of bananas and a satisfying, baked consistency – yummy!
Slow food – savouring in the rhythm of the soul
Ultimately, soul food is also our mother’s casserole, our grandmother’s delicious stew, the semolina that reminds us of our childhood (now vegan, of course) and homemade ice cream – basically anything that fills us up, makes us happy, reminds us of good times and has been prepared with love. This is exactly what the Slow Food movement is about. Originating in Italy in the 1980s, the Slow Food movement is dedicated to eating well, eating consciously and eating locally. It is a counter-movement to the standardised and globalised fast food industry. In a way, soul food fits in perfectly with this approach: slow-cooked, homemade food made with good ingredients, prepared with love and care. Discover 3 typical Slow Food dishes with a soul food character and an Italian touch:
1. RIBOLLITA
A thick Tuscan vegetable soup with white cabbage, cannellini beans, carrots and stale bread. The vegan version uses olive oil, fresh herbs and good vegetables – perfect for cold days.
2. MELANZANE ALLA PARMIGIANA
Baked layers of aubergine, tomato sauce and vegan cheese. Ideal for soul food moments, it is warm, hearty and full of intense flavours.
3. RISOTTO AL TARTUFO (TRUFFLE RISOTTO)
A creamy risotto topped with high quality truffle oil or fresh truffles. The vegan version avoids butter and parmesan, relying instead on plant-based cream alternatives or yeast flakes for the umami flavour.
Soul food with flavours from around the world
The combination of culture, history and flavour makes soul food a unique experience, just as impressive in a vegan version as in the original. After all, isn’t soul food also about the satisfying feeling of doing something good for yourself and the planet with your lifestyle? Vegan soul food combines traditional flavours with modern nutrition and offers a delicious way to eat consciously and sustainably, without sacrificing the familiar taste and comforting effect of these dishes. We hope that you will be inspired to try our delicious and nutritious suggestions. Soul food reinterpreted – a treat for the body, mind and soul!
Soul food recipes
Are you in the mood for food that nourishes both body and soul? Try out three of our favourite recipes:
