Multicultural Vegetarian Foods

The traditional Western diet has been heavily criticized in recent years due to its focus on animal-based food products that are high in saturated fat and processed grain, and sugary products that are high in refined carbohydrates. Rather than fast food, sugary sodas and packaged food, many cultures rely heavily on plant-based, vegetarian foods that are much healthier for you.

Asian Foods

One of the most popular Asian vegetarian foods is rice, which is a staple in countries such as Bangladesh, China, India, Indonesia, Japan, Laos, Malaysia, Nepal, North Korea, South Korea, Malaysia, the Philippines, Singapore, Taiwan, Thailand and Vietnam. Asian diets are also generally high in plant-based foods, making Asian cuisine vegetarian-friendly. Other foods popular in these countries include tofu, scallions, peas, broccoli, seaweed, beans, mushrooms and almonds. Thai cuisine focuses heavily on vegetarian noodle dishes and uses spices such as ginger, lemongrass, coriander and galangal.

Middle Eastern Foods

Lentils are a vegetarian food that is popular in Middle Eastern cuisine. Foods in Middle Eastern countries are often spiced with curries, a mixture of spices such as coriander, turmeric, cinnamon, cumin, nutmeg and cardamom. Some other popular grains in Asian countries include millet, barley, breads, such as naan, roti and dumplings, buckwheat and noodles, such as soba and udon.

Latino Foods

Multicultural vegetarian foods from Latin countries, which are predominantly Spanish-speaking, focus heavily on corn, potatoes, beans and peanuts. Latino vegetarian cuisine includes foods from regions such as Mexico, Central America and South America. These countries also focus heavily on plant-based diets, with an emphasis on fruits and vegetables such as chiles, onions, yams, apples, papayas, agave, avocados, plantains, tomatoes, tomatillos, cacao, cassava, jicama, garlic and peppers. Some common Latino vegetarian grains are amaranth, corn and flour tortillas, quinoa and corn. Latino vegetarian dishes use plenty of herbs and spices in their dishes, such as cilantro, chiles, oregano, epazote and parsley. Some other foods commonly consumed in Latino vegetarian cuisine are almonds, beans, pepitas and peanuts.

Mediterranean Foods

The Mediterranean way of eating is based on the food habits of countries such as Italy, Greece and Crete and relies heavily on whole grains, fruits, plants and healthy plant oils. Some of the whole grains associated with a vegetarian Mediterranean diet include wheat, oats, rice, polenta, rye, barley and corn. Fruits and vegetables are both staples in the Mediterranean diet. Some common vegetables and fruits include apples, lettuce, apricots, peaches, peppers, fennel, kale, spinach, eggplant, melons and shallots. Olive oil, known for its heart-healthy benefits, is perhaps the most important part of a vegetarian Mediterranean diet and is frequently drizzled on all types of foods. Nuts, seeds and legumes such as almonds, chickpeas, walnuts and sesame seeds are important vegetarian foods in the Mediterranean way of eating. Eggs and yogurt also play an important role in Mediterranean cuisine. Some common herbs used to flavor Mediterranean vegetarian dishes include basil, garlic, fennel, oregano, sage, zatar and marjoram.