I have found that a lot of ethnic food is naturally vegan and wheat free. Some soy free as well.
Ethiopian food traditionally is dairy and egg free, and the Injera is gluten free. However, many restaurants and markets will make their injera by mixing the teff with wheat or buckwheat flower because it makes it much easier to make. My favorite recipe is Miser Wat. I still have some left in my fridge. It is made with red lentils and an Ethiopian spice called berbere. Berbere a mix of spices and you can make your own. It is like curry is to indian in that each family have their own recipe and they are all a little different. http://chameleonkitchen.me/2013/04/21/m ... d-lentils/
Thai food is traditionally dairy-free, wheat-free, and mostly soy-free. You have to watch out for eggs and fish sauce. Rice noodles and some peanut sauce with a dash of lime make a wonderful meal.
Indian food is about half dairy-free and wheat-free. Traditionally egg free and they don't use much soy, if any. There are a lot of curry recipes online that are fast and easy to make and can be poured over rice. Some places have a potato or lentil bread that may be gluten-free.
Korean is largely dairy, egg, and gluten free. Just make sure the noodles are rice. If you are ever in Chicago, Amitubal is a great Korean place.
Whole-foods and raw is always your best source of nutrients.
Im a vegetarian with IBS, and I want to be a soya, wheat, gluten, sugar, dairy free and organic eating vegan, would appreciate any advice on nutrition, recipes, anything!