India is the center of the veggie universe. This is no surprise: 40% of the population lives meat-free. No other cuisine matches the subcontinent’s scale and variety of vegetarian cookery, and while it’s not all suitable for vegans, a good deal of it is. The food of south India is lighter and fiercer than the north, with hot-sour sambar (lentil stew) and spicy coconut chutney served as addictive embellishments to many dishes. Dosa (rice and lentil crepes) are hugely popular southern staples, and their close cousins, uttapham, are covered in myriad toppings like pizzas.
Look for southern and vegetarian Indian restaurants where you will be spoilt for choice. Often, the best are listed as sides rather than main courses. Mixing and matching a handful of these is a tasty and more authentic way to eat than a single plate of food. Hindus don’t consider eggs vegetarian, so they are rarely found on menus, but dairy is another story. Many dishes are enriched with curd (yoghurt) or ghee (clarified butter) – so ask. Check that your chapati hasn’t been brushed with butter, and skip the naan bread, which often has yoghurt or buttermilk in the dough.
2. Take a tour of south-east Asia
The super-spicy near-neighbours of India also boast some of the finest meat-free dishes around. Indonesian cuisine has tempeh, a nutritional powerhouse and close relative of tofu. It’s made with whole rather than ground soybeans, which are pressed and fermented. Look out for it deep-fried into crisp chips, which are traditionally dipped in chilli-spiked sauces.
Much south-east Asian food is knee-deep in greenery but vegans will need to keep a watchful eye out for shrimp paste and fish sauce, which give many dishes their umami hit. In Thai restaurants, you can ask for vegetable curries to be prepared with the fragrant massaman pastes of the far south, which omit shellfish – and you will find lots of tofu and vegetable curries, vegetarian versions of pad thai (stir-fried rice noodles with veg or meat) and tom yum soups – as well as the many excellent and delicious Thai salads (fish sauce, which is often used for salty flavour, can be replaced with soy sauce).
You do need to look out for unannounced eggs, which are often scrambled into dishes or used in the production of noodles. It’s fine to ask if you can have rice noodles which are vegan and commonplace in south-east Asian kitchens. In Chinese restaurants, they are known as ho fun and may be listed on the menu.
3. Ask them to hold the cheese in your local Italian
Did you know that Italy has the highest percentage of vegetarians in Europe? It certainly has a rich culinary tradition of cooking without meat. It’s not always easy to find a wide choice of strictly vegan dishes in an Italian restaurant, but it’s a myth that all pasta or risotto dishes are cheesy, buttery affairs. A restaurant carrying specialties from southern Italian regions will offer the most choice. Olive oil rather than cheese will season many pasta dishes. Rich, toothsome Puglian pasta shapes like orecchiette are usually made without eggs – and dried pasta, made from durum wheat, is always vegan.
4. Go cold turkey
A spread of Turkish mezze dishes can be as nourishing as it is delicious. Match a pulse dish like hummus with kisir (wheat, chopped herbs and walnuts) and you’re packing some serious protein. Delicious falafel has found its way into many western kitchens too. Smoky aubergine baba ganoush, stuffed vine leaves and many other dishes are vegan-friendly, with tahini paste used to give creamy nutty richness. Baklava, Turkey’s national dessert, is often made with syrup rather than honey, and traditional Turkish delight is also vegan (although it’s always worth checking).
Dea is passionate about pursuing gentle, pure living in all its forms. She’s a veg and fruit foodie, who loves to explore the healing properties of plant-based foods and then fully indulge in their sun-filled taste. She believes that “In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you.”