The Definitive Guide to Living in the Capital , Cairo , Egypt

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How to: Veganism in Egypt

Beans Farik Freekeh health Lentils Nutrition Oats Protein Tofu veganism
How to: Veganism in Egypt
    written by
    Nada Wahba

    The vegan culture started to gain exposure in Egypt recently. Since then, there have also been a lot of debates and conflicts for cultural and traditional reasons. In addition, there is also the misconception of meat being the only proper source of protein; therefore, meat substitutes are scarce and, if available, very expensive. However, there are many ways a vegan can get their source of protein and leave their meal feeling satisfied.


    We’re lucky to be Egyptians because we have the ultimate fulfilling dish: Koshary! The star ingredient of which is lentils, which are super high in protein, and also super affordable. A single cup of lentils contains 18 grams of protein and can be an excellent base for any dish, as well as a substitute for meat.


    Also an Egyptian staple, beans come in many shapes and are affordable as well. You can integrate them into your breakfast, put them in a homemade tortilla for a hearty lunch, or even make them into a stew. Most beans contain about 15 grams per cup. Besides, who hasn’t been brought up eating fool and falafel for breakfast at least twice a week.


    This one is more of a luxury than a necessity, at least here in Egypt. Tofu is a protein substitute made up of soy and contains 8 grams of protein per 100 grams. This one is pretty flexible since you can marinate it, grill it, fry it, or even use it in desserts. Despite tofu’s lack of a distinctive taste on its own, it absorbs the flavours you put together pretty well, which is great to break the myth of vegan food being bland.


    Not only are they healthy and nutritious, but oats can also be used in multiple dishes. Oats are great for breakfast; their nutritional value makes them a great start to the day. In one cup, oats contain 26 grams of protein, and they promote healthy stomach bacteria, lower blood sugar, and keep you full for ages. You can use them to make veggie burgers or as a substitute for flour in baking recipes.

    Freekeh or Farik 

    Commonly used in many Egyptian dishes, freekeh or farik is another great source of protein. With 7.5 grams of protein per cup, farik can be easily integrated into many dishes such as salads. Also, it has a nutty flavour and a texture close to that of rice and is pretty affordable and super tasty!