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Being a Vegetarian in Portugal

being a vegetarian in portugal

What’s it Like to be a Vegetarian in Portugal?

In a country of meat and fish-lovers, many wonder if it’s easy to be a vegetarian (or a vegan) in Portugal. As you may have realized, much of traditional Portuguese cuisine is very meat-centric. Many of these dishes are tied to the history and traditions of certain areas, so there’s not a lot of experimentation with meat-free alternatives. That said, we have some tips that will help you navigate the plant-based side of eating in Portugal!

Portuguese Cuisine Today

Seafood is particularly prevalent, especially dishes containing bacalhaucodfish , as the Portuguese have fished and traded it for hundreds of years. Many varieties of pork meat are also extremely common on Portuguese menus.

Over the years, however, more and more Portuguese are becoming vegetarian or vegan and the available options are starting to adapt accordingly. In fact, in 2017 a law was past requiring public institutions that serve food to offer at least one vegan option. Many restaurants continue to serve mostly meat-based dishes, but you will find more and more plant-based options in the larger cities like Lisbon and Porto.

Grocery Shopping as a Vegetarian in Portugal

In grocery stores, you will have no problem. There are plenty of varieties of seasonal vegetables and fruits available, plus plenty of herbs and spices to keep things interesting. Faux meat products are less common, but may be found in some supermarkets or specialty health food stores. Many plant-based staples are relatively inexpensive and easy to find, such as rice, beans, pasta, bread, lentils, and chick peas.

A wide variety of os frutos secosthe nuts and as frutas secasthe dried fruits are available. (Pay close attention to the translations for those words!) Some Americans are surprised that peanut butter is not as popular in Portugal, or in Europe in general. You can still find it, but it’s much more common to see Nutella or similar chocolate/hazelnut spreads.

Some of the most delicious and affordable options (at least according to Molly, the person writing this article… 😇 ) include bread, olives, olive oil, piri piri hot sauce, honey, cherries, oranges, pears, melons, figs, plums, raspberries, arugula, pumpkin, potatoes, beets, cabbage, onions, garlic, parsley, coriander, and basil. You should also be sure to try Azorean pineapples and Madeira bananas. If you’re not vegan, there are many excellent varieties of cheese. Here are a few units and learning notes you can use to get you more comfortable with Portuguese food-related vocabulary and phrases: 

Listen and repeat: cerejascherries os figosfigs melãomelon ameixaplum a rúculaarugula beterrababeet framboesaraspberry abóborapumpkin o ananáspineapple

What to Order When Dining Out as a Vegetarian in Portugal

Snacks and Starters

Some of the most common petiscostapas, snacks served on a Portuguese menu include tremoçoslupin beans and as azeitonasolives .

Some restaurants serve peixinhos da horta , which translates literally to “little fish of the garden”. You’d think this would be a seafood dish, but it is actually breaded and fried green beans.

If you’re out and about during the colder months, you’ll often find street vendors selling castanhas assadasroasted chestnuts wrapped in paper.

Soups

Soups are sometimes a good vegan option in Portugal. Frequently, they are made with just water as the base, plus a puree of vegetables such as potato, pumpkin, onion, garlic, carrot, and more. However, with any soup, sometimes a meat-based broth is used instead, so you will need to ask to be sure. 

One of the most popular soups in Portugal, caldo verde , is usually made with water, onion, garlic, olive oil, potatoes, salt, pepper, and finely shredded kale or collard greens. It is traditionally topped with a slice or two of chouriço or linguiça, but without that it can easily be made vegan and enjoyed with bread or broa , a traditional corn bread. 

Another popular soup is açorda , which comes from the Alentejo region. It is usually made with day-old bread, coriander, garlic, onion, olive oil, and water. Eggs are cracked into the soup either to poach or to be stirred in, but without those, it can be vegan.

Migas is another type of bread soup, but be aware that it is sometimes made with lard or served with meat.

Salads and Sides

Many restaurants serve salads, but they often include chicken, tuna, or ham, so be sure to check the menu or ask for it without the meat.

Potatoes and/or rice are a common accompaniment to meat dishes, so you can ask for these side dishes to form a filling base for a meal.
Omelets also tend to be an easily customizable vegetarian option at some restaurants.

Desserts

If you’re a vegan, keep in mind that the majority of the pastries and sweets you see will contain butter and/or eggs. Keep an eye out for pears that have been poached in port wine as a delicious vegan option.

Restaurants for Vegetarians in Portugal

You can connect with other members in our forum to get their thoughts on food in Portugal, including vegetarian suggestions. Some of our users tell us that Happy Cow is a great website to find restaurants serving vegetarian and vegan food in Portugal (as well as other countries).

International Cuisine

In larger cities like Lisbon, there are many international food options. Often, these give you more variety when it comes to plant-based options. For example, there are plenty of restaurants serving food from India, Nepal, Pakistan, Bangladesh, and more, which tend to offer a higher number of vegetarian dishes. There are also many Italian places, some serving vegan dishes from southern Italy, and with plenty of vegetarian pizza if you eat cheese.

Phrases for Vegetarians in Portugal

Occasionally, someone may assume you still eat chicken and/or seafood if you say you’re vegetarian. In these cases, it can help to be specific and list the things you don’t eat. Here are some useful phrases:

Não como carne, frango, peixe, marisco, ou produtos lácteosI do not eat meat, chicken, fish, seafood, or dairy products
Quais são os ingredientes?What are the ingredients?
Isto pode ser feito sem carne?Can this be made without meat?
Esta sopa contém caldo de carne?Does this soup contain meat broth?
Isto contém manteiga ou ovos?Does this contain butter or eggs?
Tem algum prato vegetariano?Do you have any vegetarian dishes?
Sou vegetarianoI am vegetarian (male)
Sou vegetarianaI am vegetarian (female)
Somos veganosWe are vegan
Or if you have food allergies:
Sou alérgico a...I am allergic to... (male)
Sou alérgica a...I am allergic to... (female)
For example:
Eu sou alérgico a glúten. Isto tem glúten?I'm allergic to gluten. Does this have gluten?
To find episodes and other content related to vegetarian dining in Portugal, you can explore the search results here.

Comments

    • Good question! You can ask “Isto contém glúten?” (Does this contain gluten?) or simply “Isto tem glúten?” (Does this have gluten?). We’ve just added that info at the end of the article, thanks 🙂

  • As a life long vegetarian, I always search for vegetarian options via http://www.happycow.com
    since coming to portugal 11 years ago, we have never had a problem being vegetarian.

    Especially, since all restaurants/cafes/hospitals/schools etc are obligated to have a vegetarian option on their menus. i think we have the PAN party to thank for this.

    So never a problem being vegetarian in Portugal

  • I had the peixinhos da horta a few days ago before reading this article. I made sure to double check that they weren’t tiny fish! They were very good, btw. I’ve been vegetarian for thirty years, and was concerned about this when I first came to Europe 10 years ago, but I’ve never had a problem finding good vegetarian meals – even a meatless francesinha. In Porto, the restaurant Da Terra is a good option for a completely vegetarian restaurant.

  • This is great stuf! Very useful. I always use Happy Cow before I visit a place, it’s a great resource. That law re: having to have at least one vegan option on the menu is very progressive! If any veggies or vegans in Porto want to meet for a drink and a bowl of caldo verde hit me up!

  • We split our time between California and Portugal and we find great vegan food in towns and cities all over Portugal. The dishes in Portuguese vegetarian restaurants seem much more creative and nourishing than what we find in California.

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