I don’t know how many people will be surprised by this, but there have been multiple people in my life who were shocked to discover vegans can, indeed, eat bread. “Um, there are lots of breads that don’t have dairy or eggs in them.” “Really? Hmm…interesting.” Really. It’s true.
First of all, you can easily make a nice European-style crusty bread with just flour, salt, yeast & water. I’ll show you sometime. You could even use this Prosphora recipe and just add a little extra salt and maybe an extra packet of yeast.
But I’ll make it easy on you and introduce you to a few you can buy at the store. Well actually, the first one is injera, and that might not be available everywhere. If you have an Ethiopian or Eritrean restaurant nearby, you might ask if they’ll sell you just the bread. Or if you really want to try it and don’t mind spending a small fortune, buy it online from Zelalem Injera. To see some of the many uses for injera I’ve come up with, click HERE.
Injera made with 100% teff is gluten free (sometimes it’s mixed with other flours to cut down on the sour taste, so be careful) and a good source of dietary fiber, protein, calcium and many other minerals, plus 8 essential amino acids.
Next is this sprouted, 100% Whole Grain Ezekiel Bread. The ingredients are wheat, filtered water, barley, millet, malted barley, lentils, soybeans, spelt, fresh yeast, wheat gluten, sea salt. All the grains are organic and sprouted. They also have gluten free stuff.
This particular loaf has a decent mineral content, and 4 grams of protein and 80 calories per slice. It’s pretty filling, too.
And here we have Feldkamp Famous German Fitness Bread. Feldkamp makes a bunch of different flavors that are vegan and all have nearly the same ingredients. I picked the Fitness Bread because it has a slightly lower calorie content and higher protein content. The ingredients are whole kernal rye, water, whole rye flour, oat kernels, wheat germ, iodized salt, yeast. This has an extremely long shelf life – I once kept a partially used package in the pantry for months and it never went bad. But I tossed it because I was afraid of it…I kind of regret that now.
The fitness bread comes in long, thin slices. I usually cut one in half to make a sandwich. One slice has 115 calories and 5 grams of protein. It has fewer minerals in it than the Ezekiel bread, but it does have 15% iron (based on a 2000 calorie diet, of course). It has an unusual flavor. I don’t usually like rye bread, but this stuff is good. I’ll post a sandwich recipe in the near future.
None of these breads contain preservatives, and all are oil free – perfect for a strict fasting day. They’re definitely more expensive than other fluffy, salty breads, but the quality ingredients make it worth the price.
If you’d rather not spend so much, a variety of flavors of Arnold brand bread are vegan, and most Thomas Bagel flavors. Arnold brand breads aren’t oil free, but I’m pretty sure all Thomas Bagels are.
What is your favorite vegan bread?