If you’re wondering if Mediterranean food is vegan-friendly, you’re in luck: Mediterranean cuisine is built around plant-based staples like chickpeas, lentils, grains, herbs, and vegetables. Much of this also applies if you’re eating at a Middle Eastern or halal restaurant, since the two cuisines share some popular dishes.
Here’s how to eat your way across the Mediterranean without harming animals.
Dips and Spreads: Nearly All Vegan Already
Hummus (a blend of chickpeas, tahini, lemon, and garlic), baba ganoush (smoky mashed eggplant), and muhammara (a walnut and red pepper dip) are all traditionally vegan.
Tahini is also vegan because it’s made from ground sesame seeds.
The flat round bread (pita) typically served with these spreads is made with flour, water, yeast, and salt—totally vegan!
Falafel
Falafel (fried balls made from ground chickpeas or fava beans, herbs, and spices) is almost always vegan, and it’s one of the easiest proteins to order at any Mediterranean restaurant.
Tabbouleh and Fattoush
Tabbouleh (a parsley-and-bulgur salad) and fattoush (a chopped salad with crispy pita) are both vegan.
Which Mediterranean Foods Usually Contain Dairy?
Look out for these dairy items, which are typically made from sheep’s or goat’s milk:
- tzatziki
- labneh
- feta
- halloumi
To make these yogurts and cheeses, farmers separate mother goats and sheep from their babies and steal the milk meant to nourish them.
Rice, Grains, and Stews
Mujadara (a comforting dish of lentils, rice, and caramelized onions) is traditionally vegan. So is koshari, Egypt’s beloved mix of rice, lentils, pasta, and spiced tomato sauce.
Rice and grain dishes may be cooked using vegetable broth, but some restaurants use chicken or beef stock, so it’s a good idea to ask before ordering.
Is Baklava Vegan?
Baklava is made with layers of phyllo dough and nuts, and sometimes contains honey and butter. Honey isn’t vegan since it’s stolen from bees who use it to feed their families and survive the winter.
Note: You may see these dishes spelled different ways, including baba ghanouj, tabouli, mujaddara, and koshary.
How to Make Vegan Mediterranean Food at Home
Mediterranean cooking is one of the easiest cuisines to make vegan at home, too. A pot of lentils, a can of chickpeas, a jar of tahini, and a bit of olive oil become a filling meal fast. Try PETA’s easy recipes for a falafel salad sandwich, Mediterranean nachos, a vegan tabouli salad, or Middle Eastern pita wraps.
If you’re new to being vegan, give yourself grace. Focus on making choices that align with your values—not on being perfect (there’s no such thing!). Every animal-free meal helps spare animals from suffering and shows restaurants that people want more vegan options.
Every Animal Is Someone
Every goat, sheep, and bee exploited for food is someone with a life of their own. Goats and sheep grieve when humans take their babies away in the dairy industry. Bees build and defend their communities and work hard to make their honey. Mediterranean food is already packed with delicious options. Every time you choose hummus over dairy-based dips, falafel over meat, or a dessert without honey, you’re helping create a kinder world for animals.
