Vegetarians and vegans can eat quite well in most countries. While the traditional cuisine and style of eating in many countries can make it a bit difficult for vegetarians or vegans to find food without animal products in it, most cultures have at least a few vegetarian dishes, and restaurants are often willing to leave out or substitute animal ingredients. Although plant-based diets are increasingly common, several locations lack a strong cultural basis for vegetarian eating or understand “vegetarianism” differently. Being informed before you go abroad is necessary to maintain an animal-free diet.
Planning
If your diet is important to you then it is imperative to take your diet into consideration when planning your trip. As a conscientious traveler, it’s much better to put the work in beforehand to avoid stressing yourself trying to find food while traveling, as well as avoiding placing the burden of feeding you on a people and culture that may not know how to accommodate you. Where will you be going? There will be a greater variety of food available in big urban centers than there will be in rural areas. If you want to visit a tiny village in rural Brazil, fine, but be prepared that it may greatly limit your diet.
Research the cuisine for the places where you are going. There will be a couple of vegetable/grain dishes almost everywhere, so you’ll have something to order in restaurants. This will also give you an idea of local cooking techniques; oftentimes, innocent-looking vegetable dishes will be cooked in a meat stock, or contain fish sauce (see “Non-vegetarian items in vegetable dishes” below).
Look up lists of vegetarian restaurants and grocery stores in the area where you’ll be staying and check the destination guides for the area you will be visiting for information. Look for local vegetarian organizations in the area you’ll be visiting.
Among countries in which vegetarianism and veganism is not the norm, those in the West tend to be the most accommodating, and even non-veg restaurants, particularly in the Netherlands, Denmark, the US and the UK, generally offer several vegetarian options and the staff are likely to be better prepared to answer questions regarding what dishes are vegetarian-friendly. Mediterranean countries, such as France, Italy and Greece are known for making delicious composed salads. Some of them have ham or anchovies in them, but many do not. In Romania and other places where the Orthodox Church is strong, a “fasting” or “Lenten” diet is generally vegan and alcohol-free, although in some countries, such as Serbia, the diet may be interpreted as including fish or shellfish and beer (but never meat, eggs, or milk). In the Eastern Mediterranean, North Africa, and places like Yemen, you can easily make a satisfying meal out of mezes (mezedes in Greek)—small plates and spreads such as falafel; tabbouleh; baba ghanouj; ezme; pickled turnips; hummus; spicy carrots; Arab, Greek, Turkish, Israeli, or Moroccan salad; foul (fava bean paste); etc.
Other countries, such as India and Taiwan, have a tradition of vegetarianism, so finding suitable meals in these places will not be a problem.
In China, seek out mock-meat dishes (but make sure the preparation is completely vegetarian if the establishment is not), Buddha’s Delight, and places such as monasteries that serve only Buddhist vegetarian cuisine. But don’t assume that a restaurant that makes vegetable as well as meat dishes might not include some pork or dried shrimps in a vegetable dish (see below). Similarly, due to a long history of Mahayana Buddhist influences in Japan and South Korea, there are also vegetarian restaurants to cater to more devout Buddhists, and in many rural areas the nearest Buddhist temple will be your best bet in seeking vegetarian food.
It’s wise to bring some kind of emergency snacks with you in case you find yourself in a situation with no vegetarian food available. This is especially likely to happen when you’re in transit, for instance at a bus station or on a long train ride. Pick something non-perishable, filling, and easy to transport. Clif bars or Luna bars are a good choice—they’re calorie-dense and full of nutrients, and most are vegan.
Non-vegetarian items in vegetable dishes
In many countries, seemingly vegetarian dishes can actually contain meat, in the form of sauces, seasonings, broths, and even just pieces of meat mixed in to add flavor. Don’t assume that a dish doesn’t have meat just because the menu doesn’t mention it. Something innocuous-looking like sauteed vegetables or even bread may have meat added in some parts of the world, and it’s hard to tell if a soup has meat broth without asking. Learn what types of hidden animal products are common in the country you’re visiting, and if in doubt, ask before ordering.
In parts of Southeast Asia, it can be challenging to find completely vegetarian food. Belacan—shrimp paste—is generally an ingredient in the rempah (spice paste) of Malaysian dishes, even when you can’t taste it separately. Similarly, in Thailand and Vietnam, there is very often some fish sauce in an otherwise vegetable dish. In those countries and also Indonesia, it is common for little dried shrimp to also show up in vegetable dishes (these are common in some regional Chinese cuisines, too). So finding strictly vegetarian food in these countries may require extra effort, and where you can find South Indian vegetarian or specifically Buddhist vegetarian food, you may want to avail yourself of the opportunity.
Japanese food often uses dashi, a stock which is commonly made from bonito flakes but can be made from kombu (kelp). Sometimes, sardines or mushrooms are used, instead. If you are not a pescetarian, try to determine to your satisfaction whether exclusively vegetable ingredients were used to make the dashi.
In Korea, the basically vegetable staple, kimchi, very commonly uses dried shrimp in its preparation, or/and may use other non-vegetable ingredients, depending on regional traditions within Korea. It is possible to find kimchi that is strictly vegetarian, but do not assume the kimchi that is put in front of you is truly vegetarian unless you have done due diligence.
In Europe—France and Spain especially—make sure when you order composed salads that you know whether they include ham, bacon/lardons, salami/mortadella, anchovies, and also eggs or/and cheese if you are a strict vegan.
In the United States, especially the South, cooked vegetables are often made with lard or butter.
Language and cultural issues
In some countries and cultures (especially developing countries) vegetarianism/veganism is rare or even nonexistent.
Food culture is very important in many countries, and refusal to participate fully in the meal may make you appear culturally insensitive and snobbish. In any country, it’s possible that you will insult your hosts when you turn down their food, especially if it was prepared specially for you. If you know you will be received as a guest somewhere, make your diet known to your hosts in advance. If you know of any local dishes that you can eat, it may be helpful to name them as examples.
In many places the word “vegetarian” (let alone “vegan”) is not known or commonly used and thus you will have to use different expressions. You may also run into a language barrier, as sometimes the word you think means “meat” does not mean “all edible things derived from dead animals”. E.g. the English word “meat” is usually understood to exclude (nearly) all marine animals and some varieties of Spanish don’t include chicken in the word “carne”, either, your dictionary saying “carne” means “meat” notwithstanding. It may be less ambiguous to (if you are able to) say you don’t eat animals or use one of the local cultural equivalents (i.e. “Buddhist diet”) to say what you want to say. If you don’t eat eggs, you should mention this specifically—in many countries eggs are considered vegetarian.
The International Vegetarian Union has very brief listings of what vegans eat/don’t eat, in many different languages. All you have to do is to show the right page to the restaurant staff.
Still, sometimes things happen that you cannot anticipate or in spite of your efforts to make your restrictions known, what is prepared is not vegetarian-friendly. Have an explanation with you and be prepared to repeat it. If you did mention your diet ahead of time, politely referring back to it can at least assure your guests that you are not refusing because of the way the food looks, smells, etc. Be polite and apologetic as you would anywhere, but also be prepared to accept that your host may still be offended or hurt.
If you’re a vegetarian for non-religious ethical reasons, in places with a language barrier or strong food/host tradition it’s usually best to refrain from explaining out your beliefs and go with something inarguable (medical reasons, something vaguely religious or cultural). Be very careful with making up fake reasons if you know you will or hope to see your hosts much in the future. In some cultures, there may be a vegetarian tradition of some kind that you can compare your diet to. In countries with Buddhist sub-populations, some vegetarian travellers find that calling their diet “Buddhist” is the simplest way to explain it.
Be as considerate as you are in your home country. If a restaurant does not have any vegetarian dishes or you realize that your attempts to explain are simply not getting anywhere, kindly apologize for taking up their time and move on. Getting loud, insulting the staff, or becoming indignant will not help the situation and will certainly not change their menu. Your diet is your own responsibility.
When all else fails, find a grocery store or local vegetable market. You can make a meal yourself with a camping stove or kitchen.
Making concessions
Many people who are vegetarians for personal reasons such as promoting general health make the decision to “leave their diet at home”, meaning they make concessions while traveling. These may range from permitting a single dish just to get by to a complete vacation from one’s usual diet. There are a variety of reasons for making this choice. In social situations and especially when you are being hosted, you can make a very bad impression (as outlined above) by refusing food. Even if you are alone, some vegetarians prefer to forego their diet while traveling so that they can fully immerse themselves in the culture, including food culture, or simply because they want to try famous dishes, which will often contain meat.
If you are vegetarian in your home country for reasons related to the treatment of animals, you may find that these issues are less severe in your destination. In many parts of the world, people still raise their livestock in the old-fashioned way, without genetic modifications, feeding them steroids, penning them up in small quarters, etc. It can also be unwise to judge people who depend on eating animals for survival, as opposed to the overindulgence you may be used to back home.
While a hiatus from your diet is something to think about, it is certainly not for everyone. There are a wide variety of reasons to be vegetarian, some of which permit this sort of thing and others that do not. Consider your own reasons and weigh them against your travel wishes to reach your own decision regarding whether this option may be viable for you.
Air travel
Most full service airlines that serve meals on-board offer a vegetarian choice. You should request the vegetarian meal at the time of your reservation, and to be sure reconfirm with the airline 72 hours before departure. If you book online and there is no option to select your meal, you should call the airline. If you forget at the time of booking, there is little prospect of requesting one at check-in; however, it always pays to ask on the plane, as often there can be a spare meal that meets your requirements. If not, the meal without the heated component can often be vegetarian. Be warned that in economy class, vegetarian meals served on airplanes are often nothing but overcooked steamed or boiled vegetables without seasoning.
Full service airlines use codes internally with their caterers to select meal types. The codes applicable to vegetarians and vegans are:
VGML – Strict/Pure Vegetarian (Vegan) – Usually the default vegetarian special meal.
VLML – Lacto-Ovo Vegetarian / Western Vegetarian
AVML – Asian Vegetarian – Spicy Indian food
VJML – Vegetarian Jain Meal (no eggs, mushrooms or root vegetables, but may contain dairy)
VOML – Chinese Vegetarian (Vegan)
RVWL – Raw Vegetarian (Vegan)
FPML – Fruit Platter (Vegan).
At airports removed from the airline’s home ports the food can depend more on the catering available at the remote airport than the airline. Sometimes the different vegetarian styles will give different meals, but it is quite common for a VGML to be served, even if you order a VLML.
Discount airlines, and some full service airlines on short sectors do not serve food or have food sold from a trolley. Usually there is a vegetarian option, but you can usually check the inflight menu in advance on the website, or third party sites that have meal information.
It is an unfortunate fact of flying that sometimes the full service airline loses a meal order, or the salad sandwich on the discount airline is sold out, or not available on a flight. It’s always a good idea to take snacks on board just in case.
Other information
There are a few cities in the world that are completely vegetarian, including the Indian holy cities of Haridwar and Rishikesh. Non-vegetarian food is prohibited in those places, but sometimes eggs and products containing eggs can be sold in the outskirts. As well, if you buy cheese, it may contain rennet, and some beverages/yoghurts/ice creams may contain coloring agents from insects. Cosmetics and similar products may be tested on animals while clothing and footwear made from leather are commonly sold, too.
Some apps and websites such as HappyCow and OpenVegeMap can also be helpful when finding vegan and vegetarian restaurants where you go.
Vegetarian cuisine
Vegetarian cuisine is based on food that meets vegetarian standards by not including meat and animal tissue products (such as gelatin or animal-derived rennet). For lacto-ovo vegetarianism (the most common type of vegetarianism in the Western world), eggs and dairy products, such as milk and cheese, are permitted. For lacto vegetarianism, the earliest known type of vegetarianism (recorded in India), dairy products, such as milk and cheese, are permitted. The strictest forms of vegetarianism are veganism and fruitarianism, which exclude all animal products, including dairy, honey, and some refined sugars if filtered and whitened with bone char. There are also partial vegetarians who do not eat meat but may eat fish.
Vegetarian foods can be classified into several different types:
Traditional foods that have always been vegetarian include cereals, grains, fruits, vegetables, legumes and nuts.
Soy products, including tofu and tempeh, which are common protein sources.
Textured vegetable protein (TVP), made from defatted soy flour, often included in chili and burger recipes in place of ground meat.
Meat analogues, which mimic the taste, texture, and appearance of meat and are often used in recipes that traditionally contained meat.
Eggs and dairy product analogues in vegan cuisine (such as aquafaba, plant cream or plant milk).
Commonly used vegetarian foods
Food regarded as suitable for all vegetarians (including vegans) typically includes:
Cereals/grains: barley, buckwheat, corn, fonio, hempseed, maize, millet, oats, quinoa, rice, rye, sorghum, triticale, wheat; derived products such as flour (dough, bread, baked goods, cornflakes, dumplings, granola, Muesli, pasta etc.).
Vegetables (fresh, canned, frozen, pureed, dried or pickled); derived products such as vegetable sauces like chili sauce and vegetable oils.
Edible fungi (fresh, canned, dried or pickled).[note 1]
Fruit (fresh, canned, frozen, pureed, candied or dried); derived products such as jam and marmalade.
Legumes: beans (including soybeans and soy products such as miso, soy milk, soy yogurt, tempeh, tofu and TVP), chickpeas, lentils, peas, peanuts; derived products such as peanut butter.
Tree nuts and seeds; derived products such as nut butter.
Herbs, spices and wild greens such as dandelion, sorrel or nettle.
Other foods such as seaweed (however seaweed is considered inedible by some strict vegetarians for the same reason it can be considered to be non-kosher by orthodox Jews: the possibility of tiny animals sometimes adhering to it.); derived products such as agar, which has the same function as animal bone derived gelatin.
Beverages such as beer, coffee, hot chocolate, lemonade, tea or wine.
Foods not suitable for vegans, but acceptable for some other types of vegetarians:
Dairy products (butter, cheese (except for cheese containing rennet of animal origin), milk, yogurt (excluding yogurt made with gelatin) etc.) – not eaten by vegans and pure ovo-vegetarians
Eggs – not eaten by pure vegetarians, vegans and lacto-vegetarians (most Indian vegetarians)
Honey – not eaten by most vegans
Traditional vegetarian cuisine
These are some of the most common dishes that vegetarians eat without substitution of ingredients. Such dishes include, from breakfasts to dinnertime desserts:
Traditionally, Brahmin cuisines in most part of India, except West Bengal, are strictly vegetarian.
Gujarati cuisine from the state of Gujarat in western India is predominantly vegetarian.
Many bean, pasta, potato, rice, and bulgur/couscous dishes, stews, soups and stir-fries.
Cereals and oatmeals, granola bars, etc.
Fresh fruit and most salads
Potato salad, baba ganoush, pita-wraps or burrito -wraps, vegetable pilafs, baked potatoes or fried potato-skins with various toppings, corn on the cob, smoothies
Many sandwiches, such as cheese on toast, and cold sandwiches including roasted eggplant, mushrooms, bell peppers, cheeses, avocado and other sandwich ingredients
Numerous side dishes, such as mashed potatoes, scalloped potatoes, some bread stuffings, seasoned rice, and macaroni and cheese.
Classical Buddhist cuisine in Asia served at temples and restaurants with a green sign indicating vegetarian food only near temples
National cuisines
Chinese (and other East Asian) dishes based on the main ingredients being mushroom, noodles, eggplant, string beans, broccoli, rice, tofu, most Tong Sui or mixed vegetables.
Indian cuisine in Asia is replete with vegetarian dishes, many of which can be traced to religious traditions (such as Jain and Hindu). Gujarati cuisine of India is predominantly vegetarian among other Indian cuisines: Gujarati thali is very famous among Indians. There are many vegetarian Indian foods such as pakora, samosa, khichris, Pulao, raitas, rasam, bengain bharta, chana masala, some kormas, sambar, jalfrezis, saag aloo, subjis (vegetable dishes) such as bindi subji, gobi subji, Punjabi chole, aloo matar and much South Indian food such as dosas, idlis and vadas. Chapati and other wheat/maida based breads like naan, roti parathas are often stuffed with vegetarian items to make it a satisfying meal. Many Indian dishes also qualify as vegan, though many others use honey or dairy.
South Indian foods like sambar, rasam, koottu, karembadu, upma, palya/taalimpu, kozhambu/koora, aviyal, olan, Kadala curry, Theeyal, Pulihora/puliyogare, Chammandi, Chutney, Chitrannams and breads like Appam, Puttu, pathiri, dosa, idli and vada.
In Indonesia, vegetarianism is well served and represented, as there are plenty selection of vegetarian dishes and meat substitutes. Dishes such as gado-gado, karedok, ketoprak, pecel, urap, rujak and asinan are vegetarian. However, for dishes that use peanut sauce, such as gado-gado, karedok or ketoprak, might contains small amount of shrimp paste for flavor. Served solely, gudeg can be considered a vegetarian food, since it consists of unripe jackfruit and coconut milk. Fermented soy products, such as tempeh, tofu and oncom are prevalent as meat substitutes, as the source of protein. Most of Indonesians do not practice strict vegetarianism and only consume vegetables or vegetarian dishes for their taste, preference, economic and health reasons. Nevertheless, there are small numbers of Indonesian Buddhists who practice vegetarianism for religious reason.
Japanese foods such as castella, dorayaki, edamame, name kojiru, mochi, taiyaki, tempura, vegetable sushi and wagashi. Miso soup is made from fermented white or red soy bean paste, garnished with scallions or seaweed. Although most traditional versions are made from fish stock (dashi), it can be made with vegetable stock as well.
Korean cuisine has some dishes that are often vegetarian. One example is bibimbap, which is rice with mixed vegetables. Sometimes this dish contains beef or other non-vegetarian ingredients. Another Korean food which is sometimes vegetarian is jeon, in which ingredients (most commonly vegetables and/or seafood) are coated in a flour and egg batter and then pan-fried in oil.
Cuisine of the Mediterranean such as tumbet and many polentas and tapas dishes.
Mexican foods such as salsa and guacamole with chips, rice and bean burritos (without lard in the refried beans or chicken fat in the rice), huevos rancheros, veggie burrito, many quesadillas, bean tacos, some chilaquiles and bean-pies, chili sin carne, black beans with rice, some chiles rellenos, cheese enchiladas and vegetable fajitas.
Italian foods such as most pastas, many pizzas, bruschetta, caponata, crostini, eggplant parmigiana, Polenta and many risottos.
Continental cuisine such as braised leeks with olives and parsley, ratatouille, many quiches, sauteed Brussels sprouts with mushrooms, sauteed Swiss chard, squash and vegetable-stuffed mushrooms.
In Germany, Frankfurt green sauce, Klöße with vegetarian sauces (e.g., Chanterelle), cheese or vegetable stuffed Maultaschen, combinations of quark, spinach, potatoes and herbs provide some traditional vegetarian summer dishes. Traditionally on Fridays, southern Germany broad variety of sweet dishes may be served as a main course, such as Germknödel and Dampfnudel. Potato soup and plum cake are traditional Friday dishes in the Palatinate. Brenntar in Swabia, it is made of roasted flour, usually spelt flour or oat flour.
Many Greek and Balkan dishes, such as briam, dolmas (when made without minced meat), fasolada, gemista, vegetable based moussaka and spanakopita.
Russian cuisine developed a significant vegetarian tradition in czarist time, based on the example of Leo Tolstoy. The orthodox tradition of separating meat and vegetables and as well between specific meals for fasting and other holidays contributed to a rich variety of vegetarian dishes in Russia and Slavic countries, such as soups (vegetable borscht, shchi, okroshka), pirogi, blini, vareniki, kasha, buckwheat, fermented and pickled vegetables, etc.
Many Ethiopian dishes such as injeera or Ethiopian vegetable sauces or chillies.
Mideastern food such as falafel, hummus (mashed chick peas), tahini (ground sesame seeds), minted-yogurts, and couscous.
Egyptian cuisine in particular is rich in vegetarian foods. For reasons ranging from economics to the religious practices of the Coptic Orthodox Church, most Egyptian dishes rely on beans and vegetables: the national dishes, kushari and ful medames, are entirely vegetarian, as are usually the assorted vegetable casseroles that characterize the typical Egyptian meal.
Many dishes in Thai cuisine can be made vegetarian if the main protein element is substituted by a vegetarian alternative such as tofu. This includes dishes such as phat khi mao and, if a vegetarian shrimp paste and fish sauce substitute is used, many Thai curries. Venues serving vegetarian Buddhist cuisine (ahan che; Thai: อาหารเจ) can be found all over Thailand.
Creole and Southern foods such as hush puppies, okra patties, rice and beans, or sauteed kale or collards, if not cooked with the traditional pork fat or meat stock.
Some Welsh recipes, including Glamorgan sausages, laverbread and Welsh rarebit.
Desserts and sweets
Most desserts, including pies, cobblers, cakes, brownies, cookies, truffles, Rice Krispie treats (from gelatin-free marshmallows or marshmallow fluff), peanut butter treats, pudding, rice pudding, ice cream, crème brulée, etc., are free of meat and fish and are suitable for ovo-lacto vegetarians. Eastern confectionery and desserts, such as halva and Turkish delight, are mostly vegan, while others such as baklava (which often contains butter) are lacto vegetarian. Indian desserts and sweets are mostly vegetarian like peda, barfi, gulab jamun, shrikhand, basundi, kaju katri, rasgulla, cham cham, rajbhog, etc. Indian sweets are mostly made from milk products and are thus lacto vegetarian; dry fruit-based sweets are vegan.
Meat analogues
These are vegetarian versions of popular dishes that non-vegetarians enjoy and are frequently consumed as fast food, comfort food, transition food for new vegetarians, or a way to show non-vegetarians that they can be vegetarians while still enjoying their favorite foods. Many vegetarians just enjoy these dishes as part of a varied diet.
Some popular mock-meat dishes include:
Veggie burgers (burgers usually made from grains, TVP, seitan (wheat gluten), tempeh or mushrooms)
Veggie dogs (usually made from TVP)
Imitation sausage (soysage, various types of ‘salami’, ‘bologna’, ‘pepperoni’, et al., made of some form of soy)
Mockmeat or ‘meatyballs’ (usually made from TVP)
Vegetarian or meatless ‘chicken’ (usually made from seitan, tofu or TVP)
Jambalaya (with mock sausage and mock chicken, usually made from TVP, seitan, or tempeh)
Tomato omelette where tomatoes and a paste of flour are used to produce a vegetable omelette without the use of eggs.
Scrambled eggs where tofu is mashed and fried with spices (often including turmeric, for its strong yellow color) to produce a dish that strongly resembles eggs.
When baking, eggs are easily replaced by ground flax seeds, applesauce, mashed bananas, or commercial egg replacer
Mycoprotein is another common base for mock-meats, and vegetarian flavorings are added to these bases, such as sea vegetables for a seafood taste.
Commercial products
Commercial products, marketed especially towards vegetarians and labeled as such, are available in most countries worldwide, in varying amounts and quality. As example, in Australia, various vegetarian products are available in most of supermarket chains and a vegetarian shopping guide is provided by Vegetarian/Vegan Society of Queensland. However, the biggest market for commercially vegetarian-labeled foods is India, with official governmental laws regulating the “vegetarian” and “non vegetarian” labels.