4 reasons why Italian food is vegetarian friendly
4 reasons why Italian food is vegetarian friendly
+ Rome's vegetarian-friendly restaurants
If I could have a dollar or euro for every time I saw a TikTok or reel about how Italian food is either not vegetarian free or only ‘pizza and pasta’, I would be sitting pretty on a private island somewhere in the Mediterranean.
Sadly, I don’t have a genie in a bottle to grant me that wish, but I do have the ability to write this newsletter and inform you that Italian food has more carbohydrates than pizza and pasta. It is a veggie haven.
Yes, vegetables are carbs.
In Italy, there’s a (vegetarian) steak every season
This country is home to the meaty fungi and veggies that will make any vegetarian’s dreams come true. That is because the country is home to nearly 7000 types of edible plants. And fruits? The data I have yet to find, but you already know that there are a ridiculous amount of figs, tomatoes, you name it here.
These things do naturally vary climatically and depend on where you are in the peninsula. Still, you can get access to them because they’re so delicious and very much exported throughout the regions.
And of course, Italy’s signature - these fruits, veggies, and funghi all vary seasonally.
Eggplant (Summer)
All hail the Queen Melenzana, eggplant. It’s hard to not love eggplant, especially with how many different types there are in Italy. Each comes with its shape defined by being either long, round, or oval). Then flavor - some more sweet, some more bitter.
Regardless, the varieties come in as an easy opportunity to make a nice eggplant steak. Or, parmigiana that is. Because who can resist an opportunity to make an eggplant parmigiana?
Porcini mushrooms (Fall)
The King ‘shroom of them all - porcini sneak onto menus in the early Fall when the days are still warm and the evenings cool, with many rain showers in between. These mushrooms are meaty boys that become so soft and tender when roasted or pan-seared. Or, you can turn up the party and eat them with a nice pasta.
No matter what you do - the flavor is an out-of-this-world umami experience.
Porcini are also found dried throughout the year, though the flavor is a little different (more intense) and the texture much less juicy when rehydrated - making it a better option for risotto or pasta.
You can learn all the straight facts about porcini mushrooms in my love letter to porcini mushrooms newsletter.
Broccoli / Broccolo Romanesco (Winter)
I’ve had a broccoli addiction since I was a wee baby. One of my favorite comfort foods of all time is pasta with broccoli - so simple, hearty, and vegetarian….unless you add anchovy to the base. A little pro-tip when ordering this on any menu in Italy is to ask if they use anchovy when sautèing the broccoli.
Italy is home to multiple kinds of broccoli - from your standard broc to the more leafy broccoletti to my very favorite - broccoli romanesco.
Rome’s King veggie comes into town when it starts to get chilly - that’s usually October/November. Its gorgeous texture and color will swoon even the green-avoidant.
Slice a good steak of this and roast it - you’ll be a happy little veggie-eating camper. Or, toss it with a short dried pasta and an obnoxious amount of pecorino. Pure heaven.
Artichokes (Spring)
Nature’s most beautiful bouquet arrives in Spring with Rome’s mammola artichokes. They can be braised, fried, and even eaten raw. They are nourishing, with a hearty yet soft texture. My favorite is alla romana style - braised with all the mentuccia (Roman mint), olive oil, garlic, and parsley. Divine, and not an anchovy in sight!
All the details on Rome’s ‘chokes are in the newsletter below!
Spring generally is when a lot of extraordinary veggies mature and make their way into markets and onto menus. Think cauliflower, ortica (a delicious wild herb), fresh peas, mint, romaine lettuce, and so much more. I can only smell a Spring market in Rome now…ugh transport me now!
Nearly all the recipes do not use any meat in the base unless you try Rome’s ultimate Spring veggie dish la vignarola which unfortunately does contain guanciale (cured pork cheek.)
A note on restaurants…
Of course, if you have any dietary restrictions you must be careful in a restaurant. I get that the above ‘vegetarian steaks’ aren’t available in restaurants, though I highly advise pursuing Rome’s markets and cooking all the green goodness this peninsula has to offer if you can!
Fortunately, Italians due to tourism are very aware of what is in a dish for safety purposes…usually. So, it is best to double-check if there is meat in a dish.
As a little bonus…
Here is a list of vegetarian-friendly spots in Rome that you will dig.
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