Exploring Global Vegan Cuisines: Recipes and Techniques

Veganism is continuing to rise and people are discovering that plant-based diet goes beyond salads and hummus. Every culture has its own traditional dishes and many are solely plant-based even without the use of dairy products. In this article we will explore global vegan cuisines. 

People often think vegan food is bland, but gone are the days when vegan food did not satisfy your taste buds. With the wide range of plant-based ingredients and alternatives to dairy products, you have a plethora of vegan food at your plate. 

The days of eating rich, flavorful and healthy vegan food are here. And what is better than eating food from around the world? Here are some of the famous vegan dishes from different corners of the world. 

Let’s start our exploration!

1. Mediterranean Delights: Fresh, Flavorful, and Nourishing

Recipe: Vegan Moussaka

Moussaka comes from one of the healthiest cuisines from around the world–Mediterranean. It is a dish made of eggplants, tomato sauce and bechamel. The vegan version of this dish replaces the meal filling with lentil base and a cashew cream for bechamel. 

Ingredients:

• 2 large eggplants
• 1 cup cooked lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can crushed tomatoes
• 1 tsp cinnamon
• 1 tsp oregano
• 1 cup cashews (soaked)
• 2 tbsp nutritional yeast
• 1 tbsp lemon juice
• Salt and pepper to taste

Technique:

1. First you will slice the eggplants and roast them until soft.
2. Then sauté onions and garlic, add lentils, crushed tomatoes, and spices to make the filling.
3. You will then blend soaked cashews with lemon juice and nutritional yeast to create the vegan béchamel.
4. Then comes the layering of the eggplants. You will then keep lentil filling, and cashew béchamel in a baking dish and bake at 375°F for 25-30 minutes.

Techniques to Note:

• Cashew cream: You can adjust the thickness by adding more or less water to the cashew cream. 
• Layering: Mediterranean cuisine often focuses on balanced layers of flavors, as seen in dishes like lasagna and moussaka.

2. Asian Fusion: It’s all about vegetables and flavors

Recipe: Vegan Thai Green Curry

Thai cuisine mainly uses rich flavors and fresh ingredients including fresh herbs, spices and coconut milk. A vegan thai green curry has a blend of lemongrass, galangal and lime leaves combined with seasonal vegetables and tofu. 

Ingredients:

• 1 tbsp green curry paste
• 1 can coconut milk
• 1 block tofu (cubed)
• 1 cup broccoli florets
• 1 cup carrots, sliced
• 1 zucchini, sliced
• 1 tsp soy sauce
• Fresh basil and lime for garnish

Technique:

1. First of all you need to sauté green curry paste in a pan until fragrant.
2. Then add coconut milk, bring to a simmer, and add tofu and vegetables.
3. You need to cook until vegetables are tender, season with soy sauce, and garnish with fresh basil and a squeeze of lime.

Techniques to Note:

• Balancing flavors: Southeast Asian cuisine uses a balanced of flavors which ensure the dish is salty, sweet, spicy and sour in a balanced way. The ingredients like soy sauce, lime juice and coconut milk work together to give you harmonious dishes.  
• Tofu preparation: For preparing tofu to be cooked in a vegan dish you need to first press it. Pressing it removes excess water which allows it to absorb more flavors and create a satisfying texture when cooked.

3. Middle Eastern Mezze: A Celebration of Spices and Grains

Recipe: Vegan Falafel with Tahini Sauce

Next in line of global vegan cuisines is Middle eastern cuisine. Falafel is a popular Middle Eastern street food. The ingredients used in it are chickpeas, fresh herbs, and spices. It tastes the best when served with tahini sauce. So, here is your recipe for vegan falafel with tahini sauce. 

Ingredients:

• 2 cups cooked chickpeas
• 1 onion, chopped
• 3 garlic cloves
• 1 cup fresh parsley
• 1 tbsp cumin
• 1 tsp coriander
• 2 tbsp flour or chickpea flour
• Salt and pepper to taste
• Oil for frying

Technique:

1. The first step you will do to make your falafels is blend chickpeas, herbs, garlic, and spices in a food processor until combined but still textured.
2. Then you will form small balls and fry in hot oil until golden and crispy.
3. It is best served with a drizzle of tahini sauce made from tahini, lemon juice, garlic, and water.

Techniques to Note:

• Texture in falafel: Do not finely pure the chickpeas for your falafels. You should maintain a bit of the texture of chickpeas because it will result in tasteful and satisfying bites. 
• Spice blends: The use and blend of spices that Middle Eastern cuisine uses will make your dish flavorful and add depth and warmth to it. Use cumin, coriander and sumac for better taste. 

4. Latin American Feasts: Bold Flavors and Hearty Ingredients

Recipe: Vegan Arepas with Black Bean Filling

Let’s talk about arepas, among others from global vegan cuisines. Arepas are made from ground maze and are a traditional dish from Latin America. You can fill these corn cakes with various stuffings. For the vegan version of this dish, you can use black lentils and avocados to make a simple yet delicious dish from Latin America. 

Ingredients:

• 2 cups arepa flour
• 2 ½ cups water
• 1 cup cooked black beans
• 1 avocado, sliced
• 1 lime
• Salt and pepper

Technique:

1. Mix arepa flour with water and a pinch of salt, form into small patties, and grill until golden brown.
2. Fill the arepas with black beans, avocado, and a squeeze of lime juice.

Techniques to Note:

• Making arepas: To make arepa dough you need to add arepa flour and water. To give it a crispy exterior you can grill them or fry them as per your preferences. 
• Pairing beans and grains: Latin American cuisine is all about pairing hearty beans with grains or corn-based dishes. It makes the dish a complete and satisfying source of protein which is good for your health. 

5. Indian Cuisine: Spices, Pulses, and Bread

Recipe: Vegan Chana Masala

One of the most popular global vegan cuisines, Indian cuisine is rich in dishes entirely made from plant-based ingredients. Chana masala is one of them and is a staple in Indian households. This dish combines chickpeas in a spiced tomato gravy. 

Ingredients:

• 1 can chickpeas
• 2 tomatoes, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp cumin seeds
• Fresh cilantro for garnish

Technique:

1. You will first sauté onions, garlic, and cumin seeds in oil until fragrant.
2. Then add diced tomatoes, garam masala, and turmeric, and cook until tomatoes break down.
3. It’s time to stir in chickpeas, and simmer for 10-15 minutes. For presentation garnish with fresh cilantro.

Techniques to Note:

• Tempering spices: Indian cooking;s core resides in tempering spices in oil to release aroma and flavors. 
• Simmering for depth: The dish is often simmered which helps to infuse the chickpeas and sauce which create a deeper and rich flavor of the dish. 

6. African Flavors: Grounded in Tradition and Rich in Variety

Recipe: Ethiopian Lentil Stew (Misir Wot)

Ethiopian lentil stew is a spicy red lentil stew best served with injera (Ethiopian flatbread). 

Ingredients:

• 1 cup red lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp berbere spice blend
• 2 cups vegetable broth
• Injera (Ethiopian flatbread) for serving

Technique:

1. Start by sautéing onions and garlic in oil until soft, then add the berbere spice blend.
2. Then add lentils and broth, bring to a simmer, and cook until lentils are soft and the stew is thickened.
3. It is best served with injera to scoop up the lentils.

Techniques to Note:

• Berbere spice: A key component in Ethiopian cuisine, berbere is a complex spice blend featuring chili peppers, ginger, and a variety of aromatic spices.
• Serving with injera: Injera is not just a bread but also a utensil used to scoop up the stew, adding an interactive element to the dining experience.

Frequently Asked Questions

Which cuisine is the most vegan?

Ans. A vegan cuisine means you will be using all the plant-based ingredients. Among the many global vegan cuisines, the most vegan cuisine is Ethiopian and South Indian because they use lentils, grains, and a variety of vegetables to make the majority of their dishes. 

Which country is #1 for vegans?

Ans. The United Kingdom has the most number of vegans. 

Which culture is the most vegan?

Ans. Indian culture is considered to be most vegan because of the influence of Hinduism, Buddhism and Jainism religions.