Global plant-based food swaps

Note: Due to the number of links included in this lesson which you may wish to keep and reference later on, we have included a downloadable PDF of this lesson at the bottom of the page. 

 

Transitioning to whole food plant-based eating: respecting cultural diets

Transitioning to a whole food plant-based (WFPB) diet can feel challenging when foods like meat, dairy, or eggs play a significant role in cultural traditions. The key to success lies in honouring the flavours and traditions you love while making plant-based swaps that align with your health goals. This guide will help you navigate the process with practical tips and ideas from global cuisines, focusing on non-Western dishes, as Western options are covered elsewhere in this course.

Understanding cultural significance

Food is deeply tied to celebrations, family, and heritage. Instead of eliminating beloved dishes, explore plant-based alternatives that maintain their essence. The goal isn’t to lose your culture but to adapt it to support your health.

In fact, many traditional ethnic cuisines are naturally rich in plant-based ingredients or even wholly plant-based. Dishes like Ethiopian misir wot, Indian dals, Middle Eastern hummus, and Mexican bean stews highlight the deep cultural roots of plant-based eating. These meals rely on staples like legumes, grains, vegetables, and aromatic spices, demonstrating that plant-based eating is far from a modern trend- it is deeply ingrained in culinary traditions worldwide.

Simple swaps for cultural staples

Making plant-based versions of traditional dishes from different cuisines around the world can help you enjoy familiar flavours while staying aligned with a whole food plant-based lifestyle. Here are examples from a variety of cultures.

South Asian cuisine
  • Saag paneer → Use tofu or homemade tofu paneer. Swap heavy cream with cashew or coconut cream for richness.
  • Dal tadka → Keep it simple with lentils, tomatoes, and spices. Cook without ghee or oil.
  • Stuffed parathas → Replace ghee with no-oil cooking methods or bake instead of pan-frying.
  • Meat-based curries → Stick to chickpeas, lentils or other beans for protein. Use light coconut milk in a carton, or a lower-fat plant milk with some coconut essence for creaminess instead of dairy cream.

This ‘Healthy South-Asian Plant Based Swaps‘ PDF from our friends at Plant-Based Health Professionals UK provides some other great examples.

East Asian cuisine
  • Chinese dumplings → Fill dumplings with finely chopped mushrooms, tofu, and Chinese cabbage instead of pork.
  • Japanese ramen → Replace meat-based broths with miso or seaweed-based stock. Use grilled tofu as a topping.
  • Korean bibimbap → Substitute fried egg with a vegan version made from mung bean flour or tofu scramble.
  • Thai green curry → Use light coconut or other plant milk, and tofu, or jackfruit as a base. Use vegan ‘fysh’ sauce and a curry paste that doesn’t contain shrimp or other animal products.
Middle Eastern cuisine
  • Shawarma → Replace meat with spiced seitan or jackfruit. Add a tahini-garlic sauce for flavour.
  • Falafel → Traditional falafel is already plant-based but bake instead of frying to keep it whole-food friendly.
  • Kofta kebabs → Use lentils, walnuts, or even shredded carrots and chickpeas to recreate the texture of kofta.
  • Hummus and baba ganoush → These classics are naturally plant-based and pair beautifully with whole-grain pita.
Latin American cuisine
  • Tacos → Use black beans, lentils, or jackfruit as a filling, paired with avocado and salsa.
  • Empanadas → Make the dough with whole wheat flour and use plant-based fillings like mushrooms, sweet potatoes, and beans.
  • Ceviche → Replace fish with hearts of palm or diced mushrooms marinated in citrus juice.
  • Tamales → Use masa harina and fill with beans, pumpkin, or spiced vegetables.
African cuisine
  • Jollof rice → Stick to tomatoes, peppers, and onions for the base. Add beans for extra protein instead of meat.
  • Ethiopian misir wot → Lentil stews are naturally plant-based; just omit clarified butter (niter kibbeh).
  • North African tagine → Use chickpeas or lentils as a protein base and load up on vegetables like carrots, zucchini, and aubergine.
  • South African bobotie → Make with lentils and use plant-based milk for the custard layer.
European cuisine
  • Italian lasagna → Replace ricotta with cashew or tofu ricotta. Use TVP, lentils or mushrooms in place of beef for the sauce.
  • Greek moussaka → Swap meat with lentils, TVP or eggplant, and use a plant-based béchamel made with almond or soy milk.
  • Spanish paella → Make with saffron rice, peas, and a variety of vegetables. Use chickpeas or vegan sausage as protein.
  • French ratatouille → This vegetable stew is naturally plant-based and can be served with crusty whole-grain bread.
Indigenous and Native American cuisine
  • Three sisters stew → Focus on corn, beans, and squash as the base, adding in herbs and spices.
  • Fry bread tacos → Make fry bread with whole wheat flour and top with bean chilli, lettuce, and salsa.
Caribbean cuisine
  • Jamaican ackee and saltfish → Use ackee and replace saltfish with jackfruit or hearts of palm.
  • Rice and peas → Stick to the traditional coconut milk but omit animal fats.
  • Callaloo → Use okra and leafy greens, cooked with coconut milk and aromatics.
  • Caribbean curries → Use chickpeas, sweet potatoes, or lentils as a hearty base.

Recipe inspiration

For recipe inspiration, here are some suggested sites that can spark ideas – though a few tweaks may be needed to make the recipes fully align with healthier whole food plant-based guidelines:

The First Peoples’ Food Wisdom article also provides some suggestions of how to incorporate traditional Indigenous Australian foods into your diet.

Respecting celebrations and traditions

Special occasions often call for indulgent dishes. Seek plant-based versions of celebratory foods, like:

  • South Asian baked pakoras and samosas → Swap frying for baking.
  • Desserts → Use light coconut milk, almond milk, or date paste to create dairy-free sweets like besan ladoos or rice puddings.

Practical tips for success

  • Start small: Focus on one meal or dish at a time.
  • Revisit traditional recipes: Try some traditional recipes that are naturally plant-based.
  • Experiment with flavours: Use spices, herbs, and umami-rich ingredients to recreate depth in dishes.
  • Plan ahead: Batch cook staples like lentils, grains, or sauces to reduce prep time.
  • Embrace community: Share your creations and learn from others in your cultural community.

Closing thoughts

Transitioning to a WFPB diet doesn’t mean abandoning your heritage. It’s about evolving traditions to nourish yourself while preserving the love and connection tied to your cultural dishes. Start with small swaps, seek out resources tailored to your culture, and embrace the journey of exploration and growth. Let the joy of food, family, and health guide your steps towards this vibrant lifestyle!

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