Did you know the Italian cuisine has plenty of dishes that are completely vegan and have always been? This guide will go through some of delicious Italian food that is traditionally vegan.
When you think of Italian cuisine, you usually don’t think of it as vegan friendly. This is partly true as, even though the vegan community is growing, it’s still seen with skepticism in Italy and there is some resistance to change by restaurants and cafe often not providing vegan options. Despite this, there are plenty of dishes that are and have always been vegan.
This is especially true in the south of Italy, where extra virgin olive oil is used as opposed to butter for many dishes. Some dishes might have parmesan as a garnish option, but that is easily replaced or avoided.
In this article, we go through the classic dishes as well as some more particular dishes you might not have heard of! I hope this can be useful for inspiration on making some new Italian dishes or discovering what you can ask if wanting to eat vegan in Italy.
1. Basil and tomato pasta
This is the most classic Italian dish, the one that represents Italy. It’s so simple and originally free of any animals products! All that is needed is some good pasta, rich tomatoes, good quality olive oil and fresh basil, nothing more simple that has no compromise on taste at all. If you find yourself in the south of Italy where tomatoes are even more flavourful, make sure to try this!
2. Pasta e ceci
(credit www.tavolartegusto.it)
This might not be as well known, but it’s a typical pasta dish from the middle/south of Italy. It consists of pasta, chickpeas, garlic and herbs. It’s a real comfort food and it’s an incredibly simple dish. At the same time, it’s very nutritious and complete.
3. Spaghetti olio aglio e peperoncino
This is a typical spicy pasta dish from Naples. It’s easy, cheap and quick. It’s made with garlic, olive oil and red chili flakes. Simplicity at its best, with a spicy kick.
3. Farinata
(credit www.tavolartegusto.it)
This is one my favourite things. It’s a chickpea flatbread typical from Genova in Liguria. It’s a simple flatbread that is baked in the oven and it’s made of a very few ingredients: chickpea flour, water, extra virgin olive oil and salt. It is usually served plain but you can add any toppings you like.
4. Pasta e fagioli
Similar to pasta e ceci, this pasta and beans it’s typical of Naples. Another comfort food and another peasant food composed on inexpensive ingredients.
5. Ribollita
(credit www.ilclubdellericette.it)
This dish is typical of Tuscany. It’s a very dense stale bread soup full of seasonal produce like kale, cabbage, vegetables such as carrot, beans, chard, potatoes and onion. It is typical of the “cucina povera” which translated literally means poor cooking, which includes making the most of what you have.
8. Pappa al pomodoro
This is a thick Tuscan bread soup made with fresh tomatoes, bread, olive oil, garlic and basil. It’s made with stale bread and even though it sounds simple it is incredibly full of flavour and makes up a great lunch or starter.
9.Pizza marinara
How can we talk about Italian food and not talk about pizza? Pizza marinara is the most simple pizza you can have, it’s made with tomato sauce, lots of olive oil, oregano and garlic. There is no mozzarella cheese and it’s all about the tomatoes and the simple garnishes.
10. Caponata
This is another favourites of mine. It’s a dish from Sicily and it’s made of fried aubergine, tomatoes, onion, olives, olive oil, celery, capers. So simple yet so comforting!
11. Polenta
Polenta is a typical dish of the north of Italy. It is made of boiled cornmeal and even though it is often served with beef it also served with mushrooms which is a delicious vegan alternative! I always have this when in the mountains, as it’s often an option.
11. Focaccia Barese
Focaccia barese is a typical focaccia of Apulian cuisine, made up of a crispy base, a soft and light inside, mixed with boiled potatoes and durum wheat semolina, and topped with juicy cherry tomatoes, olives and oregano. If you ever travel to Puglia, and specifically Bari, you will find this type of focaccia everywhere.
12. Fave E Cicoria
Fave e Cicoria (Broad beans and chicory) is a traditional dish of the Apulian region of Italy. It’s also known as “ncapriata” or “fae e foje” and it is an ancient, naturally vegan peasant dish.
The pair of these two main ingredients it’s perfect, the sweet broad bean puree goes perfectly with the bitterness of the chicory. The traditional Apulian recipe includes wild chicory but you can replace it with cultivated chicory or chard. It’s a super tasty and nutritious dish that is made with just a few ingredients.
13. Pomodori Con Riso
Italian stuffed tomatoes with rice are a typical summer dish from Rome and an explosion of mediterranean flavours. Ripe tomatoes stuffed with a herby and hearty rice mix and baked until tender. The tomatoes are served with potatoes wedges that soak up any leftover rice mixture that is placed on the tray.
14. Italian Sugo Finto
Sugo Finto or Scappato is an Italian sauce that literally translates to “fake” or “escaped” sauce. It’s perfect as a pasta sauce but its’ great with bread, gnocchi, lasagne and more.
The sauce is prepared exactly like the classic ragù sauce, but without meat so “escaped “in the sense that the meat has escaped from the pot. This dish is typical of Italian cucina povera when meat wasn’t an option or it was reserved for special occasions but people did their best to bring something good and tasty to the table with what was available.
15. Pettole
If you’re looking for a delicious, easy-to-make treat that’s perfect for any occasion, then look no further than pettole, delightful Italian fried dough balls. Crisp on the outside and soft on the inside, these golden bites are a beloved treat in southern Italy, especially during the holiday season. Whether served plain, dusted with sugar, or stuffed with savory fillings, pettole are sure to become a favorite in your kitchen.
Conclusion
I could go on and on and talk about many other dishes, but these are some of my favourites. I hope you can rethink how you view Italian cuisine and know that is has plenty of vegan options! I hope you get to try all these delicious dishes. You can also experiment with the recipes at home and bring some of Italy to your kitchen. I have lots of more naturally vegan recipes from Italy and the world on my page here!
