Some of the greatest vegetarian and vegan foods in the world come from India, Mexico, Asia, and the Mediterranean. Let these regions be the inspiration for exciting, flavorful recipes that emphasize fruits, vegetables, beans, grains, and other plant-based ingredients, rather than meat. Many countries view meat and other animal proteins as garnishes and flavor sources in plant-based diets.

India

With more vegetarians than the rest of the world put together, India represents an exceptionally fertile source of inspiration for plant-based menu items. These include Aloo Gobi Masala (spiced cauliflower and potatoes), Baingan Bharta (eggplant curry), Vegetable Korma (a type of stew made with a variety of different vegetables), Palak Paneer (spinach and cheese), and Chana Masala (chickpeas and tomatoes). Together with Indian bread, chutney, and raita (yogurt with cucumbers), these flavorful vegetable dishes appeal to omnivores as well as vegetarian and vegan diets.

There are also Indian rice dishes that are either meatless or include little meat, such as biryani. This elegant mixed rice dish consists of basmati rice, cooked with spices like saffron, cardamom, turmeric, and ginger, mixed with onions, raisins, almonds, and vegetables such as cauliflower and string beans. Yogurt or coconut milk add richness, and lesser amounts of meat such as chicken, lamb, or seafood can be added.

Mexico

Mexico’s reliance on beans, corn- and wheat-based carriers like tortillas, flavorful chiles, herbs, and citrus makes the country’s cuisine a natural for plant-based diets. One can fill traditional burritos, tacos, tamales, enchiladas, and quesadillas with such appealing ingredients as beans and cheese, lentils, calabacitas (squash), sweet potatoes, spinach and other greens, various mushrooms, and rajas (strips of poblano peppers enriched with crema and fresh cheese).

Although traditionally made with chicken, you can recast a hearty tortilla soup as a meatless specialty. Simply stock with corn, peppers and onions, tomatoes, and avocado. Pozole, a satisfying soup based on hominy, can substitute meat with raw cabbage, radishes, cilantro, and avocado.

Look also to the stuffed poblano peppers known as chile rellenos, oft filled with vegetables and cheese.

China and Southeast Asia

Tofu, noodles, rice, stir-fries …what menu maker wouldn’t be inspired by the plant-based diets and cooking of China, Vietnam, and Thailand? Many of these countries consider meat as a flavoring or garnish, rather than the center of the plate.

Spicy, plant-based Chinese specialties like garlic noodles, mapo tofu, dan dan noodles, eggplant in garlic sauce, broccoli in oyster sauce, and hot and sour soup can be made with tiny amounts of meat or none at all. Buddha’s Delight is a colorful vegetarian stew, traditionally for the Lunar New Year, that’s great year-round with seasonal vegetables. These include bok choy, shitake mushrooms, bean sprouts, and bamboo shoots, as well as cellophane noodles and tofu.

Pad Thai and curries (red, green, and yellow) can easily be made without meat. Think vegetables and high-impact seasonings like galangal, lemongrass, ginger, chili and curry pastes, coconut, and tamarind. Green papaya salad combines this enticingly bracing fruit with sugar, chiles, garlic, soy, and lemon or lime juice.

Vietnamese food and global flavor fans who eschew meat will enjoy vegetarian versions of bahn cuon (spring rolls); pho noodle soup; the lacy herb- and vegetable-packed pancakes known as banh xeo; comforting Cháo Đậu Xanh Chay (vegan porridge with mung beans); and banh mi sandwiches filled with tofu, fresh herbs, and pickled vegetables and jalapeños.

Mediterranean and the Middle East

The entire Med Rim region is home to exciting plant-based culinary traditions. Think satisfying meatless Italian pastas, long-cooked Greek vegetable dishes, and trendy Lebanese, Israeli, and Moroccan vegan foods.

Greek cooks are pros at turning vegetables into complex and delicious meals. These include rice-stuffed dolmas (grape leaves) and cabbage to flavorful vegetables such as stewed okra with tomatoes, baked beets with skordalia (garlic sauce), horta (braised greens), eggplant-rich moussaka, and bean dishes such as stewed favas and gigante (broad beans). Horiatiki is a traditional Greek salad that’s chockablock with cucumbers, tomatoes, olives, onions, and feta cheese. Spanakopita and tyropita comprise flaky phyllo dough layered with spinach and cheese, respectively.

The heart and soul of Middle Eastern cuisine are its vegetables, spices, and grains. Moroccan couscous and tagines (complex stews) highlight seasonal vegetables as diverse as pumpkin, sweet potatoes, zucchini, cabbage, cauliflower, green beans, fennel, and carrots, as well as dried fruits, nuts such as almonds, cumin, ginger, and the spicy seasoning known as harissa. Other specialties from this diaspora include hummus, falafel, tabbouleh, baba ghanoush (made from roasted eggplant), and mujadara (rice and lentils). Shakshuka is a flavorful sauce for poached or baked egg, made with tomatoes, peppers, onions, spices, and other ingredients.

Content courtesy of Nestle Professional