The Best Vegan Recipes from Around the World

Eating a vegan diet has many benefits. The two most obvious are the positive effects on our health and the environment. As a result, veganism is becoming more popular around the world.

However, an often-neglected advantage to eating plant-based is the community. When you visit a new place or meet someone for the first time and find out they are also vegan, there’s an immediate connection. Usually, there is comradery, and it’s easy to talk to each other because of this shared bond.

This happens due to the common values you share to either protect the environment or maintain a healthy lifestyle. This connection can transcend cultures and languages.

While many similarities are shared by vegans, there are some differences in how they eat depending on where they live. Plant-based diets in Africa look different than those in Asia which look different than those in Europe.

In this article, we’re going to explore veganism around the world. Let’s look at some of the best vegan food on every inhabited continent. This will make you want to try some of these dishes either in your own kitchen or by visiting in person. Let’s begin!

Eating Vegan in Asia

Our first stop on this journey takes us to Asia. Asia is an incredibly diverse place consisting of thousands of languages and cultures. It also has climates ranging from some of the coldest in the world to the hottest.

As a result of these factors, the food found throughout the continent is very diverse. You can even find two incredibly different types of cuisine within the same country.

People have been eating vegan in Asia for centuries. Some of this is due to religion, some is due to lack of ability to afford meat, and others due to health. For example, China has recently encouraged its people to reduce their intake of meat to save the environment and be healthier.

Fresh fruits and vegetables are plentiful throughout the continent. The challenge for most vegans is finding enough healthy protein. The five most common plant-based proteins used in Asia are:

Soybeans – India and China are some of the largest producers of soybeans, but soy from the United States is often imported. Tofu and tempeh are commonly eaten in many countries.
Lentils – Lentils are common in several South and Western Asian countries. They are full of folate, manganese, fibre, iron, and antioxidants.
Seitan – Seitan is popular in Japan, Thailand, China, and Vietnam. It’s made from wheat and is rich in calcium, iron and phosphorous.
Chickpeas – Also called garbanzo beans, chickpeas are used in many South Asian and Mediterranean dishes.
Mung beans – Mung beans are found widely throughout eastern and southeast Asia. They are high in fiber, folate, manganese, magnesium, and several other nutrients.

There are thousands of delicious plant-based dishes to choose from, but here are some of the most popular.

Gado-gado: This Indonesian platter is made using rice, spinach, cucumber, potato, beansprouts, a delicious peanut sauce, and you can add tempeh or tofu as the protein.
Dal: This flavorful soup dish comes from India and uses lentils as the main protein. It also uses tomatoes, coconut milk, and many spices.
Miso Soup: Miso soup is a famous yet simple dish from Japan. There are several ways to make this, but some of the recipes only call for six ingredients. This includes water, dried kelp (kombu), tofu, miso, scallions, and dried bonito flakes.
Chana Masala: There are many different versions of this north Indian entre, but the main ingredients are typically chickpeas, tomatoes, and many spices.
Baba Ghanoush: This Mediterranean meal can be made from baked or grilled eggplant, tahini, lemon juice, and a few spices. It’s simple yet delightful!

Some other popular Asian foods you can make vegan are mapo tofu, penang curry, pho, biryani, and fried rice. There are so many different types of food to explore on this vast continent.

The Best Vegan Recipes Throughout Europe

The next continent we want to explore on our trip of veganism around the world is Europe. Europe is also a diverse place, which means eating plant-based will look different depending on the area.

Paris, London, and Barcelona have been considered some of the culinary capitals of the world. This means that it’s easy to find delicious and unique food.

The most common plant-based proteins you’ll find in your dishes on this continent are:

Beans (legumes) – there are dozens of different types of beans in Europe, and they are a very common source of protein.
Soybeans – soybean production in Europe isn’t near as large as in Asia and North America, but it’s growing. Tofu and other soy-based foods are imported.
Peas – many plant-based meats are made from pea protein as Europe produces many peas.
Quinoa – Another imported protein, quinoa is increasing in popularity and is often served alongside other food.
Wheat-based protein (seitan) – this has been a popular protein in several European countries for quite some time because of its meat-like texture.

The number of vegans doubled between 2016 and 2020, which illustrates the growing popularity of this lifestyle. As a result, the number of plant-based choices and recipes is exploding. Some well-known recipes around the continent include:

Ratatouille – this is a simple dish that originated in France. This is a vegetable-lover’s dream dish. It’s typically made with eggplant, tomatoes, squash, zucchini, bell pepper, onion, garlic and spices.
Gazpacho – Gazpacho is a delicious, tomato-based soup that also contains bell pepper and cucumber. It comes from Spain and hits the spot on a cold day!
Spaghetti – this is a classic Italian meal that can be made many different ways. This can easily be made vegan by substituting the meat for vegetables or a plant-based meat and leaving off the cheese.
Shepherd’s Pie – this heart-warming meal originated in England. It’s a filling dish usually made with beef or lamb, but you can substitute lentils for the meat and use dairy-free ingredients in the mashed potatoes. Other ingredients include vegetables and a creamy soup.
Minestrone Soup – Minestrone soup is a famous Italian soup loaded with vegetables like carrots, squash, beans, peas and more.

There are so many other amazing dishes you can make vegan including jota, zacusca, lobio, paella, and pizza.

Amazing Plant-Based Dishes in Africa

Africa is the third stop and is home to some amazing vegan dishes. Much of the continent eats vegetarian not by choice but out of necessity. Many people cannot afford the luxury of eating meat on a regular basis.

Many of the dishes found in Africa are very different than those found in Western countries. And they also differ based on which area of the continent you are located. But, that doesn’t mean they aren’t incredibly tasty.

Some of the main proteins found in Africa are:

Legumes – Lentils, chickpeas, mung beans, and other types of beans are common throughout the continent.
Nuts and seeds – Cashews, peanuts, pumpkin seeds, and sunflower seeds are just a few of the various types of nuts and seeds found in Africa.
Grains – Some of the most popular grains found throughout the continent are teff, sorghum, quinoa, and millet.
Soybean – Tofu and tempeh are also found in parts of Africa and provide good protein.
Plantains – These do not have a large amount of protein but are easy to find and can be very filling.

Here are some of the most popular dishes made using several of these proteins:

Loubia – Loubia is a traditional Moroccan stew made with white beans, tomatoes, and several spices including cumin, turmeric, and paprika.
Taameya – This is known as the Egyptian falafel and is thought to pre-date the modern falafel. It is made using fava beans instead of chickpeas but still tastes amazing.
Jollof Rice – This rice dish can be found in several African countries but may be most famous in Nigeria. It is full of flavor including flavors like curry, thyme, onion, ginger, cayenne, tomato, and more. Jollof is often served alongside plantains and beans to give it more protein.
Tagine – This is another delicious, healthy meal from Morocco. This hearty stew contains chickpeas, potatoes, tomatoes, dried apricots, and several spices.
Peanut Stew – This filling dish can be found in parts of West Africa. It is made up of sweet potatoes, peanut butter, peanuts, tomatoes, cilantro, and is served alongside rice or quinoa.

There are many other great tasting vegetarian and vegan foods found throughout the continent.

Eating Vegan in South America

The fourth destination for veganism around the world takes us to the continent of South America. Lima, Peru, has been the culinary capital of this continent for some time, but great food comes from other places as well.

Rice and beans are traditionally known as the staples for much of the cuisine in this part of the world. But, you can make a wide variety of dishes from these two main ingredients. Many of the vegan proteins consumed in Africa are also eaten here.

The main proteins used in South American cuisine are:

Beans and legumes – Black and pinto beans and lentils are the most popular.
Plantains – Even though they aren’t a great source of protein, they do provide more than most other foods.
Grains – Specifically quinoa and amaranth are common.
Nuts – Brazilian tree nuts, cashews, almonds, peanuts, and other types of nuts are often found here.
Tofu – While tofu is not as popular in South America as some other places, it is still a good source of protein used in several dishes.

Some vegan dishes you can find in South America using these ingredients are:

Ceviche – This is Peru’s signature dish and can easily be made vegan. You can substitute the seafood for vegetables or fruit like mango.
Feijoada – This Brazilian black bean stew is packed with flavor. You can substitute tofu or seitan as a protein, and this also has sweet potatoes, bell peppers, carrots, and many spices.
Quinoa stew – Quinoa is thought to have originated out of Peru, and this hearty dish is full of flavor and nutrition. It is made from bell pepper, corn, tomatoes, potatoes, and various spices.
Acai bowls – These are a popular breakfast option in Brazil. They are very healthy as they are full of berries, coconut, chia seeds, and granola.
Empanadas – This Argentinian staple can be filled with spinach, mushrooms, black beans, or corn. Just make sure dough is also vegan.

Incredible Vegan Recipes in Oceania

Oceania is made up of 14 countries including Australia, Fiji, Papua New Guinea, New Zealand, Samoa, the Solomon Islands, and several other smaller islands. Eating vegan here will look different depending on which island you reside on because the countries are very different.

A few of the plant-based proteins you will find on these islands are:

Legumes – Lentils and various types of beans are commonly used in vegetarian and vegan dishes.
Root vegetables – While vegetables generally do not have a lot of protein, vegetables like cassava, sweet potatoes, and taro can be a decent source.
Soy – Tofu and tempeh are often substituted for meat in traditional dishes.
Nuts and seeds – Chia seeds, various types of nuts, and other types of seeds are widely used.
Plant-based meat alternatives – Proteins made from peas, soy, and wheat are becoming more popular.

Not many meals in Australia and New Zealand are typically vegan because parts of the countries are heavily dependent on meat for their livelihood. However, many of their dishes can be made vegan. Fiji is home to a large Indian population, so curry is a plentiful dish on the island.

Here are a few plant-based dishes people in Oceania make from these proteins:

“Meat” pies – This traditional Australian dish can be altered to include a plant-based meat alternative. But, that does not make it any less delicious as it is full of spices like smoked paprika, fresh herbs, onion, and garlic.
Tempeh Tacos – These are not your conventional tacos. They are filled with tempeh, potatoes, and spices like thyme, oregano, and cinnamon.
Wellington – This tasty dish is normally served with beef, but you can easily substitute mushrooms, beets, or a plant-based alternative.
Fiji curry – There are many different types of curry recipes, and you can usually substitute the protein for chickpeas, cauliflower, or tofu.
Kaukau – This sweet potato dish is a staple in Papua New Guinea. You bake the sweet potatoes, then add coconut cream, ginger, butter, orange juice, and ginger.

Plant-Based Eating in North America

Our final stop on our veganism around the world tour ends in North America. The number of people eating a vegan diet is still low in the United States, but it’s becoming more popular. As a result, an increasing number of delicious vegan dishes are being created.

Some of the main plant-based proteins consumed in North America are:

Legumes – Lentils, black beans, pinto beans, and chickpeas are common sources of protein.
Soy – Tofu is plentiful in the U.S. and tempeh is available on a limited basis but is usually more expensive.
Nuts and seeds – Chia, sunflower, and flax seeds are common as are almonds, cashews, peanuts, walnuts, and other types of nuts.
Plant-based meat alternatives – Soy-based and pea-based proteins are increasingly popular and available throughout the continent.
Grains – Quinoa, oats, and other grains can also be a source of protein for vegan diets.

You can make many delicious North American meals from these proteins, including:

Veggie burgers – Burgers are an American staple, but they do not have to be made with meat. You can make the burgers out of black beans or vegetables, and they can still be very tasty.
Mac n “cheese” – This is an American classic dish usually made with noodles and cheese. The cheese can be substituted with plant-based cheese or a sauce made of cashews and nutritional yeast.
Tourtiere – This is a traditional French Canadian meat pie that can be made using mushrooms and/or tofu instead of meat as the filling. The crust is flaky and delicious.
“BBQ” sandwich – Barbeque is an American favorite, especially in certain parts of the country. Each area has their own take on the sauce. This sandwich can made using young jackfruit or mushrooms and some of your favorite barbeque sauce.
Lasagna – While this dish isn’t from the United States, it’s a very popular dish there. This Italian meal can easily be made vegetarian by substituting the meat for vegetables like mushrooms, zucchini, or eggplant. And you can easily add some plant-based cheese to the top if you desire.

Don’t Forget to Travel Safely!

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Your friends at Good Neighbor Insurance have been helping travelers like you find the best plan to meet their needs since her founding in 1997. As experienced travelers, we understand the importance of having the right health insurance as you travel. Allow us to help ensure you and your loved ones are protected while overseas, so your trip can be as successful as it can be!

Before you travel, make sure you have a travel health insurance plan or trip cancellation insurance that will protect you and your loved ones. You will be able to travel with peace of mind knowing your covered if anything unfortunate happens.

Also, we have created a lot of great videos on how to use your travel insurance best. Our Ask Doug series of videos are located here.

We sincerely hope you enjoy your travels trying amazing vegan food!