Veganism Around the World: Traditional Plant-Based Dishes You Didn’t Know Were Vegan

When most people think about veganism, they often envision trendy smoothie bowls or plant-based alternatives to meat and dairy. However, plant-based eating isn’t a new concept. For centuries, cultures worldwide have been creating and enjoying dishes that are naturally vegan, long before “vegan” became a buzzword. These meals, rooted in tradition, showcase how plant-based diets have been a part of global cuisines, offering delicious and satisfying options without animal products. Here are some hidden gems from around the world that highlight how veganism has existed naturally in diverse culinary traditions.

1. India: Chana Masala
Indian cuisine is a treasure trove for vegans, thanks to its emphasis on vegetables, legumes, and spices. One of the most iconic dishes is Chana Masala, a hearty curry made with chickpeas, tomatoes, onions, and a fragrant blend of spices like turmeric, cumin, and coriander. Traditionally served with rice or flatbread like roti, this dish is naturally vegan and packed with protein and flavor.

2. Ethiopia: Injera with Misir Wot
Ethiopia’s staple flatbread, injera, is made from teff, a tiny gluten-free grain, and serves as the base for many meals. Accompanying it is misir wot, a spicy lentil stew cooked with berbere spice blend and clarified onions. This combination is not only naturally plant-based but also a staple in Ethiopian households, showcasing how veganism thrives in traditional diets.

3. Italy: Panzanella
While Italian cuisine is famous for cheese-laden pizzas and creamy pasta, it also offers naturally vegan dishes like panzanella, a rustic bread salad. Made with stale bread, ripe tomatoes, red onions, olive oil, and vinegar, this dish is a perfect example of resourceful cooking and highlights the simplicity of plant-based eating in Mediterranean cuisine.

4. Thailand: Som Tum
Som Tum, or green papaya salad, is a popular dish in Thailand that combines shredded green papaya, tomatoes, green beans, lime juice, and chili. Though some versions may include fish sauce, a vegan adaptation can be made by swapping it for soy sauce or tamari, revealing the vibrant, plant-based core of this refreshing dish.

5. Middle East: Mujaddara
Mujaddara is a humble yet flavorful dish made with lentils, rice, and caramelized onions. Originating from the Middle East, this meal is a testament to how simple ingredients can create satisfying, nutritious meals. Often enjoyed with a side of cucumber-tomato salad, this dish remains a favorite for its earthy flavors and comforting texture.

6. Mexico: Nopales Tacos
Mexican cuisine celebrates plant-based ingredients like corn, beans, and squash, but one lesser-known vegan delight is nopales tacos. Made from cactus paddles, nopales are grilled or sautéed and served in corn tortillas with salsa, onions, and cilantro. This traditional dish is both flavorful and a testament to the creativity of indigenous food traditions.

7. Japan: Zaru Soba
In Japan, simplicity meets sophistication with zaru soba, a dish of chilled buckwheat noodles served with a dipping sauce made from soy sauce, mirin, and kombu (seaweed). Often garnished with green onions and nori, this dish is naturally vegan and perfect for hot summer days.

8. Greece: Fasolada
Known as the “national dish” of Greece, fasolada is a hearty white bean soup made with tomatoes, olive oil, and aromatic herbs like oregano. This simple yet filling dish is a staple in Greek households and a perfect example of how plant-based meals have been nourishing cultures for generations.

9. China: Buddha’s Delight
A classic in Chinese cuisine, Buddha’s Delight (Lo Han Jai) is a vegetable medley often enjoyed during Lunar New Year celebrations. Made with ingredients like tofu, mushrooms, bamboo shoots, and napa cabbage, this dish exemplifies the Buddhist vegetarian tradition and highlights the abundance of plant-based options in Chinese cooking.

10. Jamaica: Ital Stew
Rooted in Rastafarian culture, Ital stew is a nourishing dish made with root vegetables, coconut milk, and spices. The word “Ital” comes from “vital,” emphasizing natural, unprocessed foods. This dish aligns perfectly with vegan principles and is a delicious representation of plant-based eating in the Caribbean.

These dishes reveal that veganism is far from a modern trend—it’s deeply embedded in global culinary traditions. From the bold spices of India to the comforting simplicity of Greek cuisine, these meals showcase the universal appeal of plant-based eating. By celebrating these traditional dishes, we can embrace a more inclusive and culturally rich perspective on veganism while discovering how delicious and diverse plant-based eating can be.

So, the next time someone claims veganism is restrictive, invite them to explore these global flavors. They might just find their new favorite meal!