Looking to cut back on meat? Take a cue from cultures that have already embraced it

With the pandemic shaking up America's meat supply, many are reconsidering their diets and even turning to vegetarianism.

Perhaps you're concerned about the safety of plant workers, the ethical treatment of animals, hygiene, or the rising costs.

This brings up several key questions: What should a beginner eat? How can you ensure you're getting enough nutrients? And most importantly, how do you make plant-based meals delicious?

Chefs from India, Indonesia, Ethiopia, and Nigeria have mastered meatless cooking for centuries, offering valuable insights for newcomers to vegetarian cuisine.

These four nations, each with rich culinary traditions, rank among the Asian and African countries with the lowest meat consumption or highest rates of vegetarianism, based on a 2019 agricultural report from the Organisation for Economic Co-operation and Development and the United Nations’ Food and Agriculture Organization.

For many of these countries, it’s more than just a choice—it's a way of life: Some follow religious beliefs that consider certain animals sacred or embrace nonviolence, while others simply don’t have the resources or access to meat.

In these cultures, plant-based foods like fruits, grains, and legumes are at the heart of their cuisine, with a deep appreciation for the diverse flavors, textures, and ingredients that make vegetarian meals so satisfying.

“Vegetables are not mere side dishes, boring salads, or afterthoughts. They are the base for countless dishes, ready to be paired with a variety of spices and ingredients to create something truly unique,” says Priyanka Naik, a New York-based Indian vegan celebrity chef.

You don’t need to go all-in immediately, Ethiopian-Swedish chef Marcus Samuelsson told Dinogo. Start by simply reducing your meat consumption.

“I’d start with a 50/50 split for two weeks, then move to 60/40, and eventually 80/20,” he explained. “I’d gradually adjust.”

If you're looking to reduce your meat intake and don't know where to start, these chefs and recipe developers can offer guidance.

The country with the highest number of vegetarians

India has the largest population of vegetarians in the world, with roughly 31% of its population following a plant-based diet or one that includes dairy and eggs as of 2014. Even for those who aren’t fully vegetarian, regular meat consumption is uncommon.

In India, many people choose a vegetarian diet due to the availability of ingredients, cost considerations, and religious beliefs.

According to Naik, people living in rural areas primarily have access to grains, legumes, and a variety of fruits and vegetables. “Vegetables have always been the centerpiece of our meals, and the ways we prepare them are incredibly inventive,” she shared.

“Hinduism is likely the most widespread religion in the country,” Naik noted.

“Animals are often regarded as sacred beings, and nearly every animal has some form of representation within Hinduism,” she added.

Regional preferences and religious practices in some areas even lead to a complete avoidance of all animal products. Ayurveda, a traditional system of medicine in India, encourages vegetarianism as a means of promoting overall health and wellness.

Religion plays a role in determining when meat can be consumed here.

In Ethiopia, it's not only about economics. Religious beliefs also guide meat consumption, dictating when and what types of animals are allowed to be eaten.

Ethiopian Orthodox Christians observe fasts from meat and dairy for about 250 days each year.

As a result of this practice, much of Ethiopian cuisine is inherently vegetarian,” said Samuelsson, a global restaurateur behind establishments like Red Rooster in Harlem, New York.

“Meat is expensive,” he explained. “Many cultures didn’t have access to a lot of animals, so they survived on greens, legumes, and other alternatives. And to make it taste good, cooking methods adapted over time.”

In this country, meat isn't the central focus of the diet.

In Nigeria, “meat is an ingredient, not the main focus,” said Yewande Komolafe, a Nigerian recipe developer, food stylist, and creator of “10 Essential Nigerian Recipes,” featured in The New York Times.

The cuisine isn't specifically labeled as vegetarian, she explained. Strict vegetarians follow this lifestyle because they have the means and access to a wide variety of imported foods, which allows them to reduce their reliance on occasional meat consumption.

Nigeria lacks a “factory farm system” and a food industry dominated by large-scale producers,” Komolafe pointed out. “Farms are small and localized, a system that may be hard for people in the West to fully understand.”

As a result, in other regions, animal products are more of an ingredient in a dish rather than the focal point.

Some Indonesians source more of their food locally.

Indonesians do enjoy some vegetarian dishes, according to Siska Silitonga, an Indonesian chef and owner of ChiliCali, a food truck and catering business in San Francisco.

Eating meat is less practical for people living in rural and village areas, according to Silitonga.

They consume what’s locally available, with less meat than urban areas, leading to a diet that relies more on produce. Meat is also more expensive, and homes in these communities tend to be smaller, offering little space for refrigeration.

“It’s not a trendy or fashionable choice in our country,” she explained. “It’s more about whether it’s part of our daily food offerings.”

What you need to know before cutting back on meat

Research has highlighted the health benefits of plant-based diets, associating them with lower rates of common illnesses. However, there are a few things to think about before completely eliminating meat from your diet.

It’s advisable to consult your doctor and a registered dietitian nutritionist when altering your diet, to make sure you're meeting all your nutritional needs.

Pay attention to what your body is telling you—understand what you’re craving or missing, and listen to your needs, said Salimatu Amabebe, Nigerian founder and director of Black Feast, and chef-owner of Bliss House, a center for vegan food workshops and activism talks.

When deciding which foods to add to your diet, focus on those that offer the highest nutritional value, Amabebe suggested.

Lessons on taste and texture

If you’re concerned about the taste of vegetarian food, consider the wide variety of spices and ingredients you can use, Naik recommended.

Essential spices and ingredients for vegetarian dishes from Maharashtra, Naik’s family’s home state in India, include black mustard seeds, kati patta (curry leaves), cumin seeds, peanuts, fresh coriander (cilantro), turmeric, and coconuts.

Black mustard seeds add a warm spiciness to dishes, while curry leaves bring a savory depth. Turmeric enhances both aroma and color, and fresh coriander adds a fresh, sometimes bitter note. Cumin seeds offer a savory, smoky flavor; peanuts can bring sweetness or savoriness, contributing healthy fats. Coconuts, similarly, add richness and indulgence, according to Naik.

Avocados provide a creamy, healthful fat to meals, Samuelsson noted. Berbere, a spice blend, adds a spicy kick, while beets contribute natural sweetness. Lentils and chickpeas bring richness and umami depth.

In Indonesia, coconuts are incredibly versatile, with home cooks using the flesh, milk, sugar, and water, Silitonga explained. Cassava leaves or kale offer texture variety, and browning foods before adding sauce deepens the layers of flavor and creates heartiness.

Typical Nigerian ingredients include Scotch bonnet or habanero peppers for heat, bitter leaf for complexity, and smoked African nutmeg for a rich, smoky note, Amabebe shared.

Marinate different protein types to allow the flavor to penetrate throughout, rather than just sitting on the surface. Creating depth of flavor is key, ensuring that “all your senses, all parts of your mouth, are delighted,” Silitonga emphasized.

To create different textures, experiment with various cooking methods: for a sweet and creamy result, cook rice in coconut milk instead of water. You can also roast, bake, braise, sear, fry, or steam to achieve diverse textures and flavors.

“We choose what we eat based on how we want to feel,” Samuelsson observed. “That’s why it’s important for the food to look amazing. It also needs to taste great and offer surprises in texture and flavor.”

The value of variety

Naik encouraged exploring a wide range of spices and produce at your local store. Choose one vegetable each week to highlight in a meal. Be inventive — sauté vegetables with various spices or add ingredients usually reserved for desserts, like shredded coconut, to savory dishes.

Toast nuts with spices in hot oil, then toss in vegetables, potatoes, and beans for a hearty vegetable stir-fry, Naik recommended.

Samuelsson suggested trying roasted cauliflower tacos with avocado salsa. For protein, incorporate chickpeas and beans in various forms, such as simmering chickpeas with ginger and garlic, then mixing them with roasted beets and collard greens.

Silitonga recommended revisiting meals you enjoyed in the past and swapping meat for a plant-based protein like tofu. For example, use smoked tofu in ramen instead of pork belly. Tempeh, a fermented soybean food from Indonesia, can absorb any flavor. Fried shallots make a crispy, savory topping for extra flavor.

Amabebe proposed using black beans in desserts. Beans and fried plantains (dodo) can be served with rice or toast. Mbanga soup, made from red palm nut cream, can be topped with crispy fried tofu instead of meat.

What to prepare

If you're ready to begin your vegetarian adventure, there are plenty of recipes to kickstart your journey.

Try Naik's masala chickpea bruschetta or her spicy, savory Indian stuffed French toast for a flavorful dish.

You can prepare Samuelsson’s injera — a tangy, spongy flatbread made from teff flour. It’s a staple of Ethiopian cuisine and central to the country’s eating traditions.

Amabebe’s beans and dodo recipe is both hearty and delicious.

You can try Silitonga’s eggplant in basil sambal, served on a bed of white rice.

“The key is in balancing your ingredients and spices, no matter what you're preparing,” Silitonga explained. “Once you master the techniques, you can make anything taste amazing.”

You don’t have to go to culinary school for that, Silitonga emphasized. Start by learning the basics of cooking and flavor balancing with simple cookbooks or food blogs. Discover what excites you, and you’ll be on the path to success.”