Global Cuisine for Vegetarians
Vegetarian Cuisine that is mainstream Global
Isn’t it always fun to discover new items and ingredients and try dishes you have not eaten before?
Globe trot and eat local cuisine. Do you want to know what vegetarian options are available to you in the local cuisine when you visit a new country?
When you visit urban areas there is almost a guarantee that you will find vegetarian and vegan food quite easily these days. Over decades, many items from different countries have become quite commonly available. Modern fusion cuisine has brought together cooking ingredients and styles, quite frequently giving us healthy plant-based options too. Visiting small towns, more remote places and national parks present a challenge with vegetarian/vegan food but one can still manage quite well when there is a grocery store in the area. Embark on a gastronomical journey on this page! every blog has a section on vegetarian cuisine in that country. Go to the Home page or Destinations page to access the blog of a country.
Sites and apps help you find vegetarian and vegan restaurants near you. Some of the popular ones are
Modern and Fusion
In recent years, modern and fusion vegetarian cuisine has taken the culinary world by storm, offering innovative and exciting plant-based creations that challenge the notion that vegetarian food is bland or limited! Chefs around the world are offering innovative and unexpected combinations of flavors, techniques, and cultural influences with vegetables, fruits, grains, legumes, and spices, It also offers an array of plant-based proteins and substitutes that mimic the textures and flavors of meat for those who like that. Ever try something like Tandoori Tofu Skewers with Mint Yogurt Dip or a Quinoa and Beetroot Salad with Citrus Dressing or Mediterranean-inspired Stuffed Bell Peppers? The nice thing about this style is the emphasis on healthy options.
Mediterranean and Middle Eastern
Deemed as one of the healthiest diets in recent years, vegetarian Mediterranean cuisine incorporates cooking styles from countries such as Greece, Italy, Spain, Lebanon, Turkey, and Morocco and Portugal.
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- Greek Salad: A refreshing combination of tomatoes, cucumbers, onions, bell peppers, olives, and feta cheese, dressed with olive oil and lemon juice. It’s a classic and colorful salad.
- Hummus: A creamy dip made from mashed chickpeas, tahini (sesame paste), lemon juice, garlic, and olive oil. It is often served with warm pita bread or raw vegetables.
- Pita bread: It is also known as Arabic bread or pocket bread, and is a round, leavened flatbread that is a staple in Middle Eastern and Mediterranean cuisines. It is a versatile bread that can be used for various purposes, such as making sandwiches, and eating with dips. Pita is typically made from flour, water, yeast, salt, and olive oil.
- Falafel: A popular Middle Eastern dish made from ground chickpeas or fava beans, mixed with herbs, spices, and breadcrumbs. The mixture is shaped into balls or patties and deep-fried until crispy.
- Tabouleh: A Lebanese salad made with bulgur wheat, finely chopped parsley, tomatoes, onions, mint, lemon juice, and olive oil. It is light, refreshing, and full of flavor.
- Spanakopita: A Greek savory pastry filled with spinach, feta cheese, onions, and herbs, layered between flaky phyllo pastry sheets and baked until golden.
- Baba Ganoush: Similar to hummus, this is a smoky eggplant dip made with roasted or grilled eggplant, tahini, garlic, lemon juice, and olive oil. It is often served as an appetizer or dip.
- Couscous Salad: A North African dish made with fluffy couscous, mixed with colorful vegetables like tomatoes, cucumbers, bell peppers, and herbs, dressed with olive oil and lemon juice.
Mexican and TEX-MEX
Go to a Mexican restaurant and you will usually start off with Nachos (corn chips) and one or more kinds of Salsas to dip. The temptation to stuff in these nachos before you even begin to order the meal, is hard to resist, and so I will say, “desist”! Do not fill up with Botanas (appetizers). Eat some but save your appetite for the main items. Salsas of different degrees of “heat” (spice) are available. Though salsas can come in a very wide variety, the common salsa served in restaurants are tomato based and Guac (short for Guacamole which is made from Avocado), always a yummy choice. Nachos come in different colors as in yellow, blue, red, purple. These chips are made from different colors of corn. Nachos topped with cheese (that flows on it as loved by kids) is quite popular.
Pico de Gallo is a common side dish served with Mexican food. It is diced onions, tomatoes, green chili, lime juice and cilantro. Tastes good with everything. Here are some vegetarian and vegan items.
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- Enchiladas: Corn tortillas filled with sautéed vegetables and topped with a tangy green tomatillo sauce.
- Tacos: Soft corn tortillas filled with grilled zucchini, corn, and peppers, garnished with fresh salsa and avocado.
- Chiles Rellenos: Roasted poblano peppers stuffed with a savory quinoa filling, served with a flavorful tomato sauce.
- Veggie Fajitas: Sizzling hot skillet with grilled bell peppers, onions, and a variety of seasoned vegetables, served with warm tortillas, guacamole, and salsa.
- Veggie Quesadillas: Flour tortillas filled with a blend of sautéed vegetables, melted cheese, and served with guacamole and salsa; or spinach and cheese.
- Stuffed Poblano Peppers: Roasted poblano peppers filled with a mixture of rice, black beans, corn, and cheese, served with a zesty tomato sauce.
- Soups: Traditional Mexican soup with vegetables, a flavorful broth, topped with sliced radishes, cabbage, and lime. Sopa Azteca (Tortilla Soup), made with a tomato-based broth, crispy tortilla strips, avocado slices, and garnished with cilantro.
Italian
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- Bruschetta: Grilled bread topped with diced tomatoes, fresh basil, garlic, and drizzled with olive oil, offering a delightful appetizer or snack.
- Caprese Salad: A classic dish consisting of fresh mozzarella cheese, ripe tomatoes, and basil leaves, drizzled with extra virgin olive oil and balsamic glaze.
- Margherita Pizza: A thin-crust pizza topped with tomato sauce, mozzarella cheese, and fresh basil leaves, creating a simple yet flavorful combination.
- Eggplant Parmigiana: Slices of breaded and fried eggplant layered with tomato sauce, mozzarella cheese, and Parmesan, then baked to perfection.
- Spinach and Ricotta Stuffed Shells: Large pasta shells filled with a mixture of spinach, ricotta cheese, and herbs, baked in a savory tomato sauce.
- Vegetarian Lasagna: Layers of pasta, sautéed vegetables, marinara sauce, and melted cheese, creating a comforting and hearty dish.
- Risotto Primavera: Creamy Arborio rice cooked with a medley of fresh seasonal vegetables, Parmesan cheese, and vegetable broth.
- Gnocchi with Pesto Sauce: Soft potato dumplings tossed in a vibrant basil pesto sauce, garnished with pine nuts and grated Parmesan.
Indian
Indian food has such a repertoire of vegetarian dishes in every region that it could take up several pages. Here are the most popular items broadly categorized as North Indian and South Indian cuisine.
South Indian
South Indian cuisine offers a wide variety of delicious vegetarian options. Here are some SEO-friendly menu items for South Indian vegetarian cuisine:
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- Masala Dosa: A thin, crispy fermented crepe made from rice and lentil batter, filled with a spiced potato filling and served with side items like coconut chutney and Sambar (like a lentil and vegetable stew).
- Idli: Fermented and steamed rice and lentil item served with coconut chutney and sambar.
- Uttapam: Thick and savory pancake made from fermented rice and lentil batter, topped with chopped vegetables like onions, tomatoes, and bell peppers, served with chutney and sambar.
- Pongal: A comforting dish made with rice and lentils, cooked together and flavored with ghee, black pepper, and cumin, often served with coconut chutney and sambar.
- Upma: A popular South Indian breakfast dish made from semolina, spices and vegetables.
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North Indian
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- Pulav and Vegetable Biryani: Rice cooked with a variety of vegetables, spices, served with raita (a yogurt dip).
- Paneer based dishes: Paneer (Indian cottage cheese) Tikka – marinated in a spiced yogurt mixture, skewered, and grilled to perfection, served with mint chutney; Palak Paneer – Soft paneer cubes cooked in a spinach gravy, flavored with garlic, ginger, and spices, eaten with roti (a type of bread) or rice.
- Chole Bhature: A popular dish consisting of spicy chickpea curry served with deep-fried bread (bhature).
- Paratha: Whole wheat bread stuffed with a spiced potato filling or cauliflower or radish, cooked on a griddle.
- Various vegetables cooked north indian style – Cauliflower (Aloo Gobhi), Bhendi masala (Okra), Baingan subzi (eggplant) etc
- Different types of Dals (lentils) – Dal Makhni, Masoor Dal, Moong Dal, Rajma etc
- Chaats: Different kinds of savoury street food like Chat Papdi, Dahi Batata Puri, Bhel Puri and much more.
Turkish
Turkish food is more commonly found in countries like Australia than in the US. Some of the common items are:
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- Imam Bayildi: Eggplant stuffed with a mixture of onions, tomatoes, garlic, and various herbs. It is then baked until the flavors meld together.
- Mercimek Köftesi: This dish is made from red lentils, bulgur wheat, onions, herbs, and spices. The mixture is shaped into small patties and served with fresh vegetables or as a sandwich filling.
- Dolma: Stuffed vegetables such as grape leaves, zucchini, bell peppers, or tomatoes. The filling typically includes rice, onions, herbs, and spices.
- Pide: A Turkish-style flatbread that can be topped with various vegetarian ingredients like cheese, spinach, mushrooms, peppers, and tomatoes. It’s a popular street food in Turkey.
- Ezme: Ezme is a spicy salad made with finely chopped tomatoes, peppers, onions, parsley, garlic, and lemon juice. It’s typically served as a side dish or appetizer with bread.
- Şakşuka: A dish made with fried eggplant, zucchini, peppers, and tomatoes, all cooked together and seasoned with herbs and spices. It can be served hot or cold.
- Pilaf: Turkish pilaf is a rice dish cooked with various vegetables, such as peas, carrots, and onions, in a flavorful broth.
- Gozleme: Akin to the Indian Paratha, Gozleme is a thin, unleavened dough filled with a variety of savory ingredients. It is typically cooked on a griddle.
Thai
Thai cuisine is characterized by a range of flavors, and the dishes are appealing to most vegetarians. Thai sauces often have a fish ingredient and so best check when you order.
1. Coconut Milk-Based Curries: Thai cuisine offers vegetarian curries such as red curry (made with red chilies), yellow curry (with turmeric) and green curry (with a paste of green chillis). These curries feature a creamy coconut milk base, vegetables, and aromatic spices. and is usually cooked with vegetables like eggplant, bamboo shoots, and green beans.
2. Pad Thai: A stir-fried rice noodles dish that can be made vegetarian. Rice noodles cooked with tofu, bean sprouts, green onions, peanuts, and a tangy sauce.
3. Tom Yum Soup: A hot and sour soup made with a flavorful broth infused with lemongrass, galangal (like ginger), kaffir lime leaves, and chilies. Vegetarian versions are made with vegetables and tofu.
4. Som Tum (Green Papaya Salad): Thai salad made with shredded green papaya, carrots, peanuts, a tangy dressing of lime juice, sugar, and chilies.
5. Massaman Curry: A rich and fragrant curry with influences from Indian cuisine. It features a blend of spices like cinnamon, cardamom, cloves, and nutmeg, cooked with coconut milk, potatoes, peanuts, and tofu.
6. Pad Kra Pao (Thai Basil Stir-Fry): A stir-fry dish made with basil leaves, garlic, chilies, and soy sauce. It can be prepared with various vegetables, and tofu.
7. Vegetable Spring Rolls: Spring rolls filled with vegetables like cabbage, carrots, mushrooms, and bean sprouts. They are served with a sweet chili or peanut dipping sauce.
Chinese
While it is not very simple to order Chinese vegetarian food in China, it is easier to get quite a variety in the west. Chinese vegetarian food often has MSG for flavor and if you don’t desire it then it is best to check with the restaurant beforehand. Visit my page on China to know how to order vegetarian food when you are a tourist there.
Popular Chinese vegetarian food items:
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- Vegetable Spring Rolls: Crispy spring rolls filled with shredded vegetables like cabbage, carrots, mushrooms, and bean sprouts, served with a dipping sauce.
- Buddha’s Delight (Luóhàn zhāi): A vegetarian dish made with a combination of various vegetables, tofu, and sometimes mushrooms or other plant-based proteins. It is cooked in a savory sauce and often enjoyed during Buddhist festivals.
- Vegetarian Dumplings: Dumplings filled with a mixture of finely chopped vegetables, such as cabbage, carrots, mushrooms, and tofu. They can be steamed, boiled, or pan-fried.
- Eggplant in garlic sauce: It features tender pieces of eggplant cooked in a savory garlic-based sauce, and has both a spicy and sweetish taste. It is served with rice.
- Vegetarian Hot and Sour Soup: A hearty soup made with a combination of vegetables, mushrooms, tofu, and a tangy broth flavored with vinegar, soy sauce, and spices. It offers a balance of hot and sour flavors.
- Stir-Fried Greens: A simple yet delicious dish featuring leafy greens such as bok choy, gai lan (Chinese broccoli), or spinach stir-fried with garlic, soy sauce, and sometimes ginger.
- Mapo Tofu: A Sichuan dish featuring soft tofu cubes cooked in a spicy and flavorful sauce made with fermented black beans, chili oil, Sichuan peppercorns, and garlic. It is often garnished with green onions.
- Vegetarian Fried Rice: A classic Chinese dish made with cooked rice, mixed with an assortment of vegetables, such as peas, carrots, corn, and green onions. It can also be customized with tofu or other vegetarian protein options.
Korean
Some popular Korean vegetarian items:
1. Bibimbap: A famous Korean dish consisting of a bowl of rice topped with various seasoned and sautéed vegetables, such as spinach, bean sprouts, carrots, mushrooms, and zucchini. It is typically served with a spicy chili pepper paste called gochujang.
2. Japchae: A stir-fried dish made with glass noodles (made from sweet potato starch) tossed with an assortment of vegetables like mushrooms, spinach, carrots, onions, and bell peppers. It is flavored with soy sauce, sesame oil, and sometimes a touch of sugar.
3. Kimbap: Similar to sushi, kimbap is a Korean rice roll wrapped in seaweed and filled with a variety of ingredients like pickled radish, cucumber, carrots, spinach, and tofu.
8. Gamja Jorim: Braised Potatoes: Potatoes braised in a flavorful sauce made with soy sauce, garlic, sugar, and other seasonings.
9. Hobak Jeon or Zucchini Pancakes: Thin zucchini slices coated in a batter made from flour, egg, and spices, then pan-fried until crispy. Korean cabbage pancakes, also known as Baechu-jeon or Pajeon, are savory pancakes made with cabbage and various other ingredients like carrots, green onions etc. They are a popular Korean street food and appetizer. Both these can be an appetizer or snack and are extremely tasty!
Shakshouka from various countries like Morocco/Egypt/Turkey
“SHAK” means “a mixture” in Arabic. This dish is a combination of tomatoes 🍅, peppers, eggs, flavored with cumin but variations may include sheep milk cheese, garbanzo and falafel (vegan replacement for eggs). Appears to have originated in North Africa after tomatoes were introduced to that region by Spanish conquistador Hernan Cortes sometime in the 16th century. Those who have traveled to Morocco or Egypt or Turkey/neighboring regions may have enjoyed a version of this very healthy, flavorful dish!
Thanks to Maya Mallya who made this dish and shared it with Travels to Savour.
Love the site. Reminded me of all the delicious dishes, you mention in Global cuisine, that i have enjoyed in my own travel or in local ethnic restaurants. Keep it up.! Look forward to all your travel updates which your busy travel schedule over the next year indicate.
Thanks Guru! So glad you enjoyed the page!
Enjoyed learning about the different cuisines. Looking forward to more travel updates and adventures!
Thanks Manasa!! So glad you saw this!