If you are a vegan, then you are probably aware of how important it is to combine some foods. Some vegans promote the whole mono-meal thing, which means consuming just a single type of food every meal. However, to boost the amount of and improve the absorption of nutrients, it is advisable to combine different food types.

Here are some of the more popular food combinations that vegans use to somehow ensure that their bodies get enough of the essential nutrients:

Protein + Non-starchy Vegetables

Because plant proteins take a while to process, you will need to combine them with non-starchy vegetables. Starch will make your feel full faster, which means you won’t be able to consume enough of the plant-based protein. The best way to get more protein into your system is to partner it with vegetables that are not starchy.

Grains + Berries

Aside from tasting great, this combination also provides you with quite a lot of nutrition. Grains provide B-vitamins, iron, and fiber. Berries, on the other hand, contain Vitamin C, which also happens to increase iron absorption. Fortunately, there are plenty of vegan dessert dishes that require the use of berries and certain kinds of grains and/or seeds.

Mushrooms + Unsaturated Fats

Mushrooms contain a lot of Vitamin D. However, take note that it is a fat-soluble vitamin, which means that you will need to combine it with fat so that your body can absorb it. The best way to do it is to use unsaturated fats like the ones you get from avocado and almonds.

Greens + Lemons

Adding a bit of lemon juice to your healthy green salad does more than add a refreshing flavor. It also increases the amount of iron that you absorb from the leafy veggies. Add a bit of lemon juice to your salad dressing or spritz a bit of it onto your roasted veggie sandwich.

Tomatoes + Unsaturated Fats

Tomatoes contain a lot of lycopene, which, just like Vitamin D, is fat-soluble. To make sure you get as much of these cancer-fighting chemicals as you can, combine them with healthy fats like avocados or olives.

Chickpeas + Onions

Chickpeas have an abundance of iron, but to absorb them better, you can mix them with onions. Onions contain a sulfur compound that makes it easier for the body to absorb non-heme iron. You can make hummus with onions, or turn it into a good soup or vegetable stew.


Mentioned are only some of the many different food combinations that will help make your vegan lifestyle a bit more sustainable. Your vegan diet will surely become more interesting with these tasty and nutritious food combinations.

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