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Over the years, vegetarian diets have grown in popularity. Even people who eat meat often lean into more plant-based options with trends like Meatless Mondays. If you are new to eating a vegetarian diet or looking for new dishes to try, many Asian vegetarian recipes will hit the spot.
Asian cuisine offers many delicious flavors, with national cuisines like Japanese, Chinese, Vietnamese, and Thai food. Many of these cuisines naturally incorporate great, plant-based proteins or can easily be swapped for a vegetarian version perfect for meatless Mondays. There are many options for satisfying Asian vegetarian meals to suit your cravings for Asian food and a plant-based diet.
What Defines an Asian Vegetarian Meal?
Many Asian dishes include a variety of colorful vegetables, aromatic herbs and spices for great flavor, and staple grains like rice or noodles. Asian vegetarian recipes often incorporate plant-based proteins like tofu, tempeh, and chickpeas.
Even meat-free dishes utilize traditional cooking techniques and cultural influences from various Asian countries. This results in a diverse range of flavors, textures, and nutritional profiles ideal for healthy Asian meals that suit a vegetarian diet.
What are the Main Ingredients in Asian Vegetarian Meals?
Tofu
Tofu is a plant-based protein made from soy. It is commonly used in Asian vegetarian recipes from many countries. Tofu comes in several different varieties, mainly based on firmness: silken, soft, firm, and extra firm.
In Asian cuisine, tofu can be prepared in many ways, such as fried, baked, or sauteed. It is often marinated in a sauce to give it more flavor and can be enjoyed in a stir fry, curry, or as a meat substitute for a noodle dish.
Rice
Rice is a staple grain in Asian cuisine, often used as a side or base for many popular dishes. The varieties most popular in Asian cuisine are Jasmine and Basmati rice, though other types can also be used.
Though you might think of rice as a rather simple side dish, it is actually quite versatile! Rice can be prepared steamed as a side dish or mixed into vegetable fried rice. Sushi is another popular dish that uses rice, seasoned with vinegar and sugar, as a key component—and yes, you can get vegetarian Sushi that uses vegetables or tofu instead of fish!
Noodles
Many Asian dishes incorporate noodles and many different types star in various delicious vegetarian meals. Ramen noodles are wheat-based and have a springy texture. Meanwhile, rice noodles commonly appear in dishes like Pad Thai, which are made from rice flour and have a somewhat chewy texture. Chow Mein uses Chinese egg noodles, a springy and chewy noodle that soaks up the sauce beautifully.
This is truly just the beginning of the many different and exciting noodles that ensure Asian vegetarian meals are filling, satisfying, and delicious.
Legumes
Legumes are a great vegetarian protein source and offer other nutrients like fiber, B vitamins, and iron. Many legumes, including chickpeas, lentils, and mung beans, are often used in vegetarian Asian cooking. They are versatile and add great nutrition to many dishes.
Lentils and chickpeas are common bases for dishes like lentil daal or curry. They are often used as a protein substitute to make other Asian dishes vegetarian. Mung beans are also commonly included in Chinese recipes like hot pots, stir fry, and even dessert!
Seaweed
Seaweed is best known in the US for its starring role in Japanese sushi. This salty plant has a unique flavor that adds depth to dishes, and it has health benefits, too! Seaweed is relatively low in calories but packs in nutrients, including Iron, Magnesium, Copper, and Riboflavin.
There are actually many different types of seaweed, such as the Nori used in sushi, kelp, wakame, agar, and dulse. Other types of seaweed factor into different dishes, bringing their unique flavors and nutritional value to Asian vegetarian meals.
7 Best Asian Vegetarian Meals That Will Amaze You
Asia is a large continent with many different countries, each with its own diversity – and delicious! – cuisines. Here are a few of our favorite examples of the various flavors and techniques available in Asian vegetarian recipes.
Thai Green Curry with Tofu and Vegetables
This dish uses Thai green curry paste, full of aromatic herbs and spices that beautifully complement the tofu and vegetables. The dish also uses coconut milk, giving it a creamy texture that makes it feel indulgent despite many healthy plant-based ingredients.
Japanese Vegetable Tempura Crispy
Vegetable tempura features various veggies coated in a delicious, crispy batter. The batter is made from cold water, flour, and egg yolk and whisked to create a smooth batter that beautifully coats the veggies and becomes crispy when fried. Sweet potatoes, mushrooms, bell peppers, and eggplants are popular choices for vegetable tempura.
Indian Chana Masala
Chana masala is an Indian chickpea curry with a delicious tomato and onion masala gravy. It uses a blend of spices, including cumin, turmeric, coriander, and garam masala, for a rich and varied flavor. The chickpeas make this dish quite filling, and it’s often served over rice or with Naan.
Pad Thai Jay
Pad Thai Jay is the vegetarian version of the classic Thai sweet food, with the Thai word Jay commonly used to refer to vegan or vegetarian diets. This dish uses rice noodles as a base, tossed in delicious sweet, sour, and slightly tangy Pad Thai sauce. It often incorporates bean sprouts, peanuts, and other crunchy veggies for a great contrast in textures that make it truly unique.
Korean Japchae
Japchae uses sweet potato noodles as the base for a tasty dish with vegetables and a delicious soy sauce and sesame dressing. These are stir-fried together to create a delicious, flavorful dish that is bright, and colorful dish, thanks to veggies like carrots, mushrooms, and spinach. While some Japchae recipes incorporate beef strips, vegetarian varieties are readily available and just as flavorful!
Malaysian Vegetable Curry
Malaysian curries combine flavors from Malay, Indian, and Chinese cooking into a unique combination that often has a citrus flavor. The sauce for this curry uses coconut milk and tends to be a bit thicker than other curries, making it a truly indulgent Asian vegetarian meal. Some great veggies for Malaysian curry include cabbage, jalapenos, eggplant, and okra.
Vietnamese Banh Mi Chay
Banh Mi is a Vietnamese sandwich featuring pickles veggies, and a delicious sauce on a crispy baguette bun. While it is often made with meat, Banh Mi Chay is the vegan version of this popular sandwich, using a plant-based protein such as marinated tofu. It is a delicious vegetarian Asian dish that you won’t soon forget, thanks to the strong combination of textures and flavors.
Meal Delivery Services That Offer Asian Vegetarian Meals
Many meal kits on the market today offer delicious plant-based Asian cuisine with pre-measured, fresh ingredients delivered right to your door. The services listed below make it easy to enjoy healthy Asian meals at home.
Factor
For those seeking delicious, healthy vegetarian Asian meals without the prep, Factor is the way to go. This meal kit company provides chef-prepared, ready-to-eat meals with an emphasis on balanced nutrition.
Their weekly menu often includes Asian-inspired vegetarian meals like Sweet Potato & Chickpea Curry. These dishes use authentic ingredients and are dietitian-approved to provide healthy, balanced macros.
Hungryroot
Among the companies on the market today, Hungryroot has a unique grocery-meets-meal-kit model. They offer many grocery items and recipes that combine easy, ready-made ingredients for quick and simple recipes.
Their weekly menu of recipes and groceries features many Asian vegetarian meals. You can easily create tasty vegetarian Asian recipes from their grocery items or choose one of their pre-made suggestions like Seven Veggie Teriyaki Ramen.
Green Chef
Green Chef is a USDA-certified organic meal kit offering sustainably sourced veggies and proteins alongside a commitment to eco-friendly shipping practices. Their Asian-inspired vegetarian meal kits are ideal for eco-conscious customers who want to feel good about where their food comes from – and how it gets to you!
The weekly Green Chef menu often includes many tasty vegetarian Asian recipes, such as Mongolian Portobello Noodle Bowls. These recipes use high-quality, organic ingredients to create an elevated yet easy-to-cook Asian food experience at home.
Veestro
Veestro provides an entirely plant-based menu full of chef-designed, fully prepared meals that arrive frozen and ready to heat and eat. They offer a number of delicious Asian vegetarian options, perfect for Asian food fans with busy schedules who still want to enjoy healthy vegetarian meals.
The weekly Veestro menu includes many vegetarian Asian dishes, such as Butternut Squash Dal or Kimchi Fried Rice with Tofu and Vegetables.
What are the Main Benefits of Consuming Asian Vegetarian Meals?
Asian vegetarian meals offer many nutritional and health benefits. Their use of grains and meat alternatives like chickpeas means many Asian vegetarian dishes offer high fiber and abundant vitamins and minerals. Because these dishes do not use meat products, they also tend to be lower in saturated fat – great for a heart-healthy diet!
Because of the variety of plant-based ingredients used, Asian vegetarian meals are a great way to get more kinds of vegetables into your diet. In addition, eating less meat is great for the environment, promoting sustainability and supporting animal welfare.
Bottom Line
Overall, Asian vegetarian cuisine offers diverse, tasty, and nutritious dishes to explore. There are many nutritional benefits to enjoying vegetarian Asian cuisine, from the variety of vegetables to the high fiber and nutrients offered in these meals. Thanks to meal delivery services, it’s easier than ever to eat and enjoy vegetarian Asian recipes right from the comfort of your home!
Adding Asian vegetarian meals into your diet is a great, flavorful way to embrace a plant-based lifestyle while also experiencing the culinary traditions of Asian countries.
