Indian
Many regions have long-standing vegetarian traditions with lentils, beans, vegetables, rice, and breads.
Vegetarian Diet Guide
Vegetarian Dining Guide
Spot hidden meat ingredients fast and order with confidence.
Avoids:Meat, poultry, fish, and seafood
Often includes:Eggs and dairy (varies by person)
Most common hidden issue:Stocks, sauces, and dressings made with meat or fish
High-risk menu words:“Broth,” “stock,” “gravy,” “umami,” “house sauce,” “Caesar,” “dashi”
Safe Cuisines
Cuisines that typically have many options compatible with this diet. Always verify ingredients with staff.
Ethiopian
Vegetarian platters are common, built around legumes and vegetables served with injera.
Lebanese
Mezze culture means plenty of naturally vegetarian staples, often olive-oil based.
Italian
Many classic dishes are vegetarian or easily adapted, especially pasta, pizza, and vegetable antipasti.
Mexican
Beans, rice, salsas, and veggie fillings make vegetarian ordering easy in many spots.
Japanese
There are great vegetarian options, but you need to verify broths and seasoning bases.
Tips & Tricks
Practical advice for following this diet when dining out.
At Restaurants
- •Open with one clear sentence: “I don’t eat meat or fish. Could you help me choose?”
- •Ask specifically about broths, stocks, and sauces, not just the main ingredients.
- •When a dish looks safe, confirm the cooking fat: butter, ghee, lard, or bacon fat can change everything.
- •If the kitchen seems unsure, choose simple builds: grain + vegetables + beans/eggs/cheese, with sauce on the side.
Reading Menus
- •Treat these as red flags until confirmed: “stock,” “broth,” “gravy,” “umami,” “house sauce,” “Caesar,” “dashi.”
- •“Vegetable soup” and “mushroom risotto” often use chicken stock unless stated otherwise.
- •Salads can hide anchovies (Caesar), bacon bits, or Worcestershire in dressing.
- •Desserts and candies may contain gelatin even when they look “vegetarian.”
Fast Casual, Buffets, Street Food
- •Watch for shared tools: the same tongs/spoons move between meat and veg trays.
- •Ask if fries/vegetables are cooked in the same fryer as chicken, shrimp, or fish.
- •Pick dishes assembled to order (bowls, wraps, tacos) so you can control fillings and sauces.
- •For soups and stews, the single most important question is the broth base.
Traveling
- •Learn two local phrases: “no meat or fish” and “no broth/stock made from meat or fish.”
- •Carry a backup snack if you’re in a place where vegetarian options are limited late at night.
- •In coastal regions, confirm that “vegetable” dishes aren’t seasoned with fish sauce or shrimp paste.
- •When in doubt, choose cuisines that routinely serve vegetarian platters or mezze-style spreads.
Hidden Ingredients to Watch
Ingredients that may violate your diet and aren't always obvious on menus.
Chicken/beef stock or broth
Even small amounts make a dish non-vegetarian, and it’s often used as a flavor base.
Found in: Soups, risotto, ramen, gravy, sauces, rice, braised vegetables
Also called: bone broth, bouillon, fond, stock base, demi-glace
Fish sauce
A fermented fish seasoning that’s commonly added in small amounts for salt/umami.
Found in: Thai curries, Vietnamese dipping sauces, stir-fries, marinades
Also called: nam pla, nuoc mam
Gelatin
Derived from animal collagen, used to set desserts and candies.
Found in: Gummy candies, marshmallows, panna cotta-style desserts, some yogurts
Also called: gelatine, E441, animal gelatin
Animal rennet
Used in making some cheeses; strict vegetarians may avoid it.
Found in: Parmesan-style cheeses, some hard and aged cheeses, cheese-filled dishes
Also called: rennet, enzymes, traditional rennet
Lard or tallow
Animal fats used for frying, baking, or boosting flavor.
Found in: Refried beans, pastry crusts, roasted potatoes, tortillas in some regions
Also called: animal fat, dripping, beef fat
Anchovies
Small fish often blended into sauces and dressings where you won’t see them.
Found in: Caesar dressing, puttanesca sauce, tapenade, Worcestershire-based dressings
Also called: anchovy paste, anchovy extract
Dashi (bonito-based broth)
A staple Japanese broth commonly made with bonito flakes (fish).
Found in: Miso soup, ramen broth, simmered vegetables, sauces, rice seasoning
Also called: katsuobushi, bonito stock
Oyster sauce / seafood extracts
Seafood-based sauces are used for savory depth and may be added in small amounts.
Found in: Stir-fries, noodle dishes, “house sauces,” marinades
Also called: seafood extract, oyster flavoring
Shrimp paste
Concentrated seafood ingredient used to build flavor in sauces and curries.
Found in: Thai curry pastes, sambals, some dips and stir-fries
Also called: kapi, belacan, shrimp sauce
Isinglass
A fish-derived fining agent sometimes used to clarify drinks.
Found in: Some beers, wines, and ciders (varies widely by producer)
Also called: fish finings
Commonly Safe Dishes
Dishes that are typically safe for this diet. Always confirm ingredients and preparation methods.
Chickpeas simmered in a spiced tomato-onion gravy.
Why safe: Typically built from legumes, spices, and vegetables without meat.
A smooth, spiced stew made from chickpea flour.
Why safe: Common vegetarian staple, often served as part of a veggie platter.
Herb-and-spice chickpea patties, usually served in pita or as mezze.
Why safe: Made from legumes and herbs, naturally meat-free.
Classic pizza with tomato sauce, mozzarella, and basil.
Why safe: No meat or fish by default; easy to verify toppings.
Griddled cactus strips served in tortillas with salsa and toppings.
Why safe: Plant-based filling; widely available in vegetarian-friendly spots.
Lightly battered and fried vegetables served with dipping sauce.
Why safe: The vegetables themselves are vegetarian if the batter and fryer are clean.
Phyllo pastry filled with spinach, herbs, and feta.
Why safe: Typically meat-free and clearly labeled as a spinach-cheese dish.
Slow-cooked eggplant, zucchini, peppers, tomato, and herbs.
Why safe: Vegetable-forward dish that is usually meat-free.
Ask the Staff
Essential phrases in multiple languages to communicate your dietary needs.
General
I’m vegetarian. Does this dish contain meat, fish, or seafood?
Spanish: Soy vegetariano/a. ¿Este plato contiene carne, pescado o marisco?
French: Je suis végétarien(ne). Ce plat contient-il de la viande, du poisson ou des fruits de mer ?
Mandarin: 我是素食者。这道菜含有肉、鱼或海鲜吗？
Italian: Sono vegetariano/a. Questo piatto contiene carne, pesce o frutti di mare?
Could you recommend a vegetarian option without meat-based broth or sauce?
Spanish: ¿Puede recomendarme una opción vegetariana sin caldo ni salsa de carne?
French: Pouvez-vous me recommander une option végétarienne sans bouillon ni sauce à base de viande ?
Mandarin: 你可以推荐不含肉汤或肉酱的素食选择吗？
Italian: Può consigliarmi un'opzione vegetariana senza brodo o salsa a base di carne?
Ingredients & Sauces
Is the broth or stock made from chicken, beef, or fish?
Spanish: ¿El caldo está hecho de pollo, ternera o pescado?
French: Le bouillon est-il fait avec du poulet, du bœuf ou du poisson ?
Mandarin: 这汤底是用鸡、牛还是鱼熬的吗？
Italian: Il brodo è fatto con pollo, manzo o pesce?
Does the sauce contain fish sauce, oyster sauce, anchovies, or shrimp paste?
Spanish: ¿La salsa contiene salsa de pescado, salsa de ostras, anchoas o pasta de camarón?
French: La sauce contient-elle de la sauce de poisson, de la sauce d’huître, des anchois ou de la pâte de crevette ?
Mandarin: 这个酱里有鱼露、蚝油、凤尾鱼或虾酱吗？
Italian: La salsa contiene salsa di pesce, salsa di ostriche, acciughe o pasta di gamberetti?
Frying & Kitchen Handling
Is this cooked on the same grill or in the same fryer as meat or seafood?
Spanish: ¿Esto se cocina en la misma parrilla o freidora que la carne o el marisco?
French: Est-ce cuit sur la même grille ou dans la même friteuse que la viande ou les fruits de mer ?
Mandarin: 这道菜是在和肉类或海鲜共用的烤架或油锅里做的吗？
Italian: È cucinato sulla stessa griglia o nella stessa friggitrice di carne o frutti di mare?
Could you use clean utensils and a separate pan for the vegetarian dish?
Spanish: ¿Podrían usar utensilios limpios y una sartén separada para el plato vegetariano?
French: Pourriez-vous utiliser des ustensiles propres et une poêle séparée pour le plat végétarien ?
Mandarin: 可以用干净的厨具和单独的锅来做素食菜吗？
Italian: Potreste usare utensili puliti e una padella separata per il piatto vegetariano?
Glossary
Key terms and definitions related to this diet.
Vegetarian
A diet that excludes meat, poultry, fish, and seafood. Some vegetarians still eat eggs and/or dairy.
Related: Lacto-ovo vegetarian, Vegan, Pescatarian
Lacto-ovo vegetarian
Vegetarian pattern that includes both dairy and eggs.
Related: Lacto-vegetarian, Ovo-vegetarian
Lacto-vegetarian
Vegetarian pattern that includes dairy but avoids eggs.
Related: Vegetarian, Ovo-vegetarian
Ovo-vegetarian
Vegetarian pattern that includes eggs but avoids dairy.
Related: Vegetarian, Lacto-vegetarian
Dashi
A Japanese broth often made with bonito flakes (fish) and/or kombu, commonly used in soups and sauces.
Related: Bonito, Miso soup
Umami
Savory taste often boosted with broths, fish sauce, anchovies, mushrooms, or fermented ingredients.
Related: Stock, Fish sauce
Rennet
An enzyme used in cheese-making; it can be animal-derived or microbial/vegetarian depending on the cheese.
Related: Hard cheese, Parmesan-style cheese
Bouillon
A concentrated stock or stock cube/powder that may be meat-based even in “vegetable” dishes.
Related: Stock, Broth
Cross-contact
Unintentional transfer of ingredients during cooking, like shared fryers or shared utensils.
Related: Shared fryer, Shared grill
Hidden animal ingredients
Animal-derived components that may not be obvious on a menu, like gelatin, fish sauce, anchovies, or meat stock.
Related: Gelatin, Fish sauce, Stock
FAQs
Explore More
Safe Cuisines
Important Disclaimer
Niblu provides educational information to help you make informed dining choices, but menus and recipes can change without notice and staff may not know every ingredient. Always confirm with the restaurant, especially for allergies, severe intolerances, or strict dietary needs.