Savoring Portugal as a vegetarian
Although Portugal is traditionally known for its fish, seafood, and meat-based cuisine, the country is becoming increasingly welcoming to vegetarians. This change is influenced by Portugal’s Mediterranean diet, which naturally includes an abundance of fresh and dried vegetables, legumes (beans, chickpeas, broad beans, etc.), dried fruits and nuts (walnuts, almonds, chestnuts, raisins, etc.), and whole cereals, breads, and herbs. As well, olive oil is the main source of fat.
Many traditional dishes can be adapted or are already vegetarian-friendly. For example, Peixinhos da Horta, a dish of battered and fried green beans, is one of the best-known vegetarian snacks. Another option is Salada de Grão de Bico, a salad with cooked chickpeas, diced vegetables, fresh herbs, and a lemon dressing. Several vegetable-based soups, such as Caldo Verde, made from kale or collard greens, potatoes, and olive oil, are perfect for vegetarians when prepared without sausage.
The bread-based dishes Açorda and Migas, typically made with garlic, cilantro, and olive oil, can easily be made without meat and are very popular in the Alentejo region, known for its use of aromatic herbs in cooking. In recent years, some of Portugal’s most iconic dishes have been given a vegetarian makeover. For example, the famous Bacalhau à Brás, traditionally made with cod, now has a version made with vegetables. The hearty Francesinha, a meat-heavy sandwich from Porto, also comes in a vegetarian version, often made with seitan, tofu, or other plant-based ingredients. Even the traditional Alheira sausage, once filled with meat, is available in a vegetarian form. As for Pasteis de Nata, the delicious custard tarts that are a Portuguese staple, many are surprised to learn that some bakeries offer vegan versions without compromising their delightful taste.
If you enjoy petiscos (small dishes meant for sharing), Portuguese cuisine offers plenty of vegetarian-friendly options. These include tremoços (lupini beans), marinated olives, pão com azeite e alho (bread with olive oil and garlic), roasted almonds, and cenouras à algarvia (Algarve-style pickled carrots seasoned with garlic, cumin, and vinegar). Street food also holds surprises: the unmistakable smell of roasted chestnuts fills the air during the autumn. Look around for the street vendor and grab yourself a bag; they are delicious.
Visiting local markets is also a good idea, as you’ll find fresh fruits, vegetables, nuts, honey, jams, fragrant herbs, and mushrooms that are generally better and fresher there than in large supermarkets! Besides, you’ll be supporting local businesses.
Whether you’re visiting bustling markets, enjoying local snacks, or trying plant-based versions of classic Portuguese dishes, there are plenty of ways to savor the country’s rich culinary traditions as a vegetarian. Additionally, a growing array of vegan-friendly restaurants, cafés, and eateries are waiting to serve you and delight your taste buds!
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Tremocos
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Restaurante Feitoria
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Caldo Verde
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Food products from Alentejo
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Traditional sweets from Algarve
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Roasted chestnuts
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Bread and Olive Oil
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Portuguese Azeitonas
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