Laos, with its rich culinary heritage, offers a variety of vegetarian and vegan food options that are both flavorful and satisfying. While traditional Lao cuisine often includes meat and fish, there are plenty of plant-based dishes and adaptable recipes that make it easy for vegetarians and vegans to enjoy the local flavors. Here’s a guide to navigating vegetarian and vegan food in Laos.
Common Vegetarian and Vegan Dishes
1. Tam Mak Hoong (Green Papaya Salad)
- Description: A spicy and tangy salad made from shredded green papaya, tomatoes, chilies, lime, and usually fish sauce. For a vegan version, ask for it to be made without fish sauce or padaek.
- Where to Try: Street food stalls and local restaurants.
2. Larb Jay (Vegetarian Larb)
- Description: A plant-based version of the traditional larb, made with tofu or mushrooms instead of minced meat. It’s seasoned with lime juice, herbs, and spices.
- Where to Try: Vegetarian restaurants or by request at local eateries.
3. Jeow Mak Khua (Eggplant Dip)
- Description: A smoky and spicy dip made from grilled eggplants, garlic, chilies, and herbs. Typically served with sticky rice or fresh vegetables.
- Where to Try: Local markets and traditional restaurants.
4. Khao Piak Sen (Lao Noodle Soup)
- Description: A comforting noodle soup with thick, chewy rice noodles. For a vegetarian version, request vegetable broth and add tofu or more vegetables.
- Where to Try: Local noodle shops and markets.
5. Fried Spring Rolls
- Description: Crispy spring rolls filled with a mix of vegetables, glass noodles, and sometimes tofu. Often served with a sweet and sour dipping sauce.
- Where to Try: Street vendors and local eateries.
6. Mok Het (Steamed Mushrooms in Banana Leaves)
- Description: Mushrooms marinated with herbs and spices, wrapped in banana leaves, and steamed. A delicious and aromatic dish.
- Where to Try: Traditional Lao restaurants and street food stalls.
7. Khao Niew (Sticky Rice)
- Description: The staple of any Lao meal, sticky rice is naturally vegan and pairs well with various dips and vegetable dishes.
- Where to Try: Everywhere, from street vendors to high-end restaurants.
8. Stir-Fried Vegetables
- Description: A simple yet tasty dish of mixed vegetables stir-fried with garlic and soy sauce. Ensure no fish sauce or oyster sauce is used.
- Where to Try: Almost any restaurant; specify dietary preferences.
9. Tamarind Leaf Salad
- Description: A unique salad made with tender tamarind leaves, tomatoes, onions, and a light dressing. Ensure no fish sauce is added for a vegan version.
- Where to Try: Specialty Lao restaurants.
10. Grilled Corn and Sweet Potatoes
- Description: Simple and delicious snacks often found in markets and along streets, grilled over charcoal.
- Where to Try: Street vendors and night markets.
Tips for Finding Vegetarian and Vegan Food
1. Learn Key Phrases
- Knowing a few key phrases can help you communicate your dietary needs.
- Useful Phrases:
- “Bor kin seen” (I don’t eat meat)
- “Bor kin padaek” (I don’t eat fermented fish paste)
- “Kin jay” (I eat vegetarian)
2. Visit Vegetarian Restaurants
- Many cities in Laos, particularly Luang Prabang and Vientiane, have dedicated vegetarian and vegan restaurants.
- Examples:
- Vientiane: “Lao Kitchen,” “Pomodoro Pizzeria,” “Naked Espresso.”
- Luang Prabang: “Tamarind,” “Dyen Sabai,” “Utopia.”
3. Shop at Local Markets
- Fresh fruits, vegetables, nuts, and snacks are plentiful at local markets.
- Markets to Visit:
- Morning Market in Vientiane
- Phousi Market in Luang Prabang
4. Customize Your Order
- Most Lao dishes can be customized to be vegetarian or vegan. Don’t hesitate to ask for modifications like removing fish sauce or adding tofu.
- How to Ask: Politely request “no meat” or “no fish sauce” when ordering.
5. Look for Plant-Based Snacks
- Many traditional Lao snacks are plant-based and delicious.
- Examples: Sticky rice cakes, grilled bananas, coconut desserts.
6. Check Ingredients
- Some dishes may contain hidden animal products, such as fish sauce or shrimp paste. Always ask about ingredients if you’re unsure.
- Tip: If dining at a non-vegetarian restaurant, ask if they can prepare a dish using only plant-based ingredients.
Popular Vegetarian and Vegan Restaurants
1. Lao Kitchen (Vientiane)
- Description: Offers a range of vegetarian and vegan options, including traditional Lao dishes.
- Must-Try: Vegetarian larb, green papaya salad.
2. Pomodoro Pizzeria (Vientiane)
- Description: While primarily an Italian restaurant, it offers a good selection of vegetarian pizzas and pastas.
- Must-Try: Vegan pizza specials.
3. Dyen Sabai (Luang Prabang)
- Description: Known for its beautiful garden setting and a menu that includes several vegetarian and vegan-friendly dishes.
- Must-Try: Mok het, vegetarian spring rolls.
4. Tamarind (Luang Prabang)
- Description: Specializes in traditional Lao cuisine with options for vegetarians and vegans. They also offer cooking classes.
- Must-Try: Tamarind leaf salad, mushroom stew.
Conclusion
Traveling in Laos as a vegetarian or vegan can be a delightful culinary adventure. With a little knowledge and preparation, you can enjoy a wide variety of delicious plant-based dishes that reflect the rich flavors of Lao cuisine. From spicy salads and flavorful soups to aromatic steamed dishes and fresh market finds, there’s something for everyone to enjoy. Bon appétit!