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How to Go Veg

Dining Out: Expand Your Horizons with World Cuisine

Ethnic restaurants often have healthy vegetarian dairy-free menu items. There may even be some in your neighborhood. Check out just a few of the healthy and interesting meals you'll find.

World Cuisine Staples Sample Dishes
Mexican Rice Beans (refried or black)
Fresh vegetablesTortillas
Burritos
Soft or hard tacos
Vegetable fajitas
Chinese Fresh vegetables
Tofu
Rice
Noodles
Mixed vegetables in garlic sauce over brown rice
Tofu and broccoli in black bean sauce
Sweet and sour soup with tofu
Vegetable fried rice (no egg)
Italian Pasta Vegetables
  • Tomatoes
  • Broccoli
  • Spinach
  • Eggplant
  • Mushrooms
  • Onion
Soups
Pasta primavera
Grilled eggplant with marinara sauce
Minestrone (with white beans and pasta)
Middle Eastern Whole grains
  • Couscous
  • Bulgur
  • Pita bread
  • Rice
Vegetables
  • Eggplant
  • Zucchini
  • Peppers
  • Tomatoes
Lentils
Chickpeas
Hummus with whole wheat pita bread
Falafel
Tabouleh
Filfil Rumi Mahshi (stuffed green peppers)
Mujadarra (lentils and rice)
Dolmas (grape leaves stuffed with bulgur wheat)
Japanese

Rice

Vegetables

  • Cucumber
  • Scallion
  • Cabbage
  • Carrot
  • Sweet potato
Udon and soba noodles
Seaweed
Soybeans, tofu, and miso
Vegetable sushi, avocado, shitake mushroom and cucumber rolls
Miso soup
Cucumber salad
Seaweed salad
Edamame (whole soy beans)
Sesame soba noodles
Ethiopian Lentils
Vegetables
  • Potatoes
  • Cabbage
  • Collards
  • Tomatoes
Injera (flatbread)
Vegetarian platter
Yemiser W'et (spicy lentil stew)
Yatkilt Alitcha (cabbage, potatoes, carrots, and onions)
Timatim Fitfit (fresh salad of chopped tomatoes and onion)
Yeabesha Gommen (collard greens)
Vietnamese Fresh vegetables
Tofu
Noodles
Fresh herbs
Rice
Peanuts
Vegetable Pho (noodle soup topped with vegetables)
Nom (grated vegetable salads seasoned with vinegar and chilis)
Fresh spring rolls with noodles and cabbage
Vermicelli with grilled vegetables and seasonings

 

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