Everything You Need To Know About Vegetable Yoghurts From An Expert (With Recipes Included)

Vegetable yoghurts have ceased to be an exclusive alternative for vegans or lactose-intolerant people and have established themselves as a basic part of conscious eating. Made from nuts, oats, coconut, or soy, they not only provide texture and flavour but also digestive and nutritional benefits. We spoke to a nutritionist to discover which ones are really healthy, how to choose them, and how to integrate them. Plus, we have some simple, delicious recipes for everyday life.

Vegetable Yoghurts Vs. Traditional Yoghurts

With the increase in the consumption of vegetable drinks, commonly called “vegetable milks,” their derivatives, such as vegetable yoghurts, have also grown. “These products have become an ideal alternative for those who are lactose intolerant, allergic to milk protein, or who follow a vegetarian or vegan diet. However, by legal definition, they cannot be called yoghurts, but rather desserts or fermented products. For example, what we know colloquially as “soy yoghurt” is actually called soy dessert,” Clara Aguado, pharmacist and nutritionist (@runyournutrition), tells us. “The term yoghurt is reserved exclusively for dairy products obtained through the fermentation of milk by the action of specific bacteria, mainly Lactobacillus bulgaricus and Streptococcus thermophilus,” she continues to explain.

A Healthy Option?

In their initial idea, vegetable yoghurts are positioned as a healthy alternative, but, as with traditional yoghurts, everything depends on their composition. Not everything is the same. “The most recommended are those without added sugars or artificial sweeteners, which include enzymes and whose main ingredient, in the highest percentage and the one that appears at the beginning of the list, is the vegetable beverage or, in some cases, water together with the vegetable source (for example, soybeans). In addition, if they are enriched with calcium and/or vitamin D, their nutritional profile is much more similar to that of traditional yoghurt,” Aguado explains.

On the other hand, many products on the market incorporate large amounts of sugars, starches, aromas, or fats, which take them away from the “healthy” image they project. “That's why, rather than just focusing on vegetables, it's important to read the label. A trick, the more the shorter and simpler, the better”, warns the expert.

Which One To Choose From Among Its Varieties?

Nowadays, there is a wide variety of vegetable yoghurts, some made from nuts, oats, coconut, or soy, among others. Which one to choose? Clara tells us: “It depends on the objective and needs of each person. Soy is one of the most complete options from a nutritional point of view, since it provides the most protein, in addition to containing calcium and healthy fats. It's the most interesting option for those looking for satiety and a good protein intake.”

She goes on to explain that “those based on oats or almonds are softer and more digestive options, with less protein, but with other benefits. Oats would provide us with a little more energy due to their carbohydrate content, while almonds or other nuts, such as walnuts, provide healthy fats, vitamin E.” The coconut base is another very interesting one: “it offers a very creamy texture and a more intense flavor, but its saturated fat content is higher, so it should be taken occasionally or as an alternative for a change”, recommends Clara. “In many cases, this type of yoghurt combines different vegetable bases, such as soy and almond, to seek a better balance between flavour, texture, and nutritional value.”

Let's Talk About Nutritional Properties

Do plant-based yoghurts provide the same benefits as traditional yoghurts? Clara's answer is the following: it depends on the product, that is, whether it contains enzymes or not. Vegetable yoghurts can provide probiotics, but they do not always include the same bacterial species that are required in traditional yoghurts, where Lactobacillus bulgaricus and Streptococcus thermophilus must be present by regulations. In the case of vegetables, the strains may vary and, in many products, “enzymes” or “lactic ferments” are simply indicated without specifying which ones. When they contain enzymes, they can promote the intestinal microbiota and improve digestion, offering benefits very similar to yoghurt made from milk.”

Ideal For All Audiences?

“Vegetable yoghurts can be eaten by all people, not just those who follow a vegan or vegetarian diet, or those with lactose intolerance, milk protein allergy, or heavier digestion. They are an interesting alternative, especially if you are looking to vary your diet, reduce the consumption of animal products,  or incorporate new sources of nutrients and probiotics,” explains Aguado. In addition, she recommends choosing those that have fewer, better ingredients, and always with enzymes.

Recipes To Include In Everyday Life

Vegetable yoghurts are very versatile and can go far beyond breakfast. They can be enjoyed with oats, fruit, or seeds as a snack or as a dessert after lunch or dinner. Patrizia Lombardo, a gastro influencer (@getthosegreens) who triumphs in her networks with creative and easy-to-prepare recipes, explains her favourites with vegetable yoghurts.

Chicken Marinated With Coconut Yoghurt And Spices

INGREDIENTS (for 2 people)

2 chicken breasts cup or 125 g of coconut yoghurt, 1 teaspoon of ground cumin teaspoon of garlic powder, 1 teaspoon of granulated onion, 1 teaspoon of sweet or hot paprika (depending on taste), ½ lemon juice, salt and pepper to taste, a splash of olive oil.

STEP BY STEP:

In a bowl, mix coconut yoghurt with garlic, spices, lemon juice, salt, and pepper. Add the chicken pieces and mix well until they are completely covered, and let them sit for at least an hour. Cook the chicken in a skillet or in the oven until golden brown and well-cooked inside. Serve with quinoa or rice and your favourite vegetables, and pour any leftover sauce over the top to make it extra juicy.

Creamy Curry With Soy Yoghurt

INGREDIENTS (for 2 people)

1 medium onion, chopped 2 cloves of garlic, 1 small piece of grated fresh ginger 2 tablespoons of curry powder, 250 g of diced chicken (you can also make it with chickpeas or tofu)1 cup or 125 g of plain yoghurt, ½ cup of vegetable broth, 1 teaspoon of turmeric, fresh cilantro for serving, salt to taste.

STEP BY STEP:

Sauté the onion, garlic, and ginger in a pan with a little oil until golden brown. Add the curry powder and the rest of the spices, and stir for a couple of minutes so that the vegetables are well imbued with their flavour. Add the chicken, broth, and cook for about 15 minutes. Remove from the heat, and when
Serving, add a spoonful of yoghurt as a topping for a fresh and creamy touch. Serve hot with rice and coriander leaves on top.

A Bowl Of Almond Yoghurt...A Little Different!

SWEET RECIPE

It may not seem like the most elaborate recipe, but a bowl of almond yoghurt goes a long way. You just have to dare to make different combinations of flavours and to add all kinds of textures. The creamy base of vegetable yoghurt, together with crunchy nuts, is always a success, and if you add a spoonful of dried fruit cream — I love adding tahini because I think its bitter taste is incredible in contrast to yoghurt— you have a delicious breakfast. Finish with seeds (chia, flax, pumpkin, or whatever you have on hand) and lots of cinnamon.

SALTY RECIPE

If, on the other hand, you prefer it salty, you only have to add two poached eggs, a drizzle of oil, a little salt, and some chilli flakes to the yoghurt base. Serve it with a slice of bread, and you have a super healthy, protein-rich, and delicious breakfast.

Read the original story on ELLE Gourmet Spain.