Empanadas. Tostones. Tacos. Burritos. Tamales. Pupusas. Moles.
If you’re a foodie, you may already be salivating at the names of some of the most iconic Latin American dishes. If these are new to you, you’re in for a treat.
But these and other Latin American dishes also reflect thousands of years of history, including half a millennium of colonization and subjugation. So, getting to know Latin American cuisine can expand your mind and palate.
In honor of National Hispanic Heritage Month, which takes place every year in the US between September 15 and October 15 (and which I think is fine to celebrate all year, so don’t worry if you’re reading this in January or July), we’d like to aid that expansion.
That said, a lot of Latin American cuisine is heavy on meat and dairy, so you might wonder why I’m talking about it on a website that promotes a largely plant-based diet.
Many traditional Latin American dishes are already plant-based, or close enough that they’re easy to adapt for vegans. There are ways to honor the diversity of the region’s culinary traditions while catering to people who follow a more plant-based diet.
Our recipes here are intended to respect cultural authenticity while making plant-based adaptations. We’re pleased to present our take on plant-based Latin American recipes from Mexico, Peru, Brazil, Cuba, Haiti, the Dominican Republic, and El Salvador.
What Is Latin American Food?
There is no single defining dish that is “Latin American,” as there are dozens of different cuisines under the umbrella of Latin American food. Each country’s cuisine also has nuances and specialties.
To make things even more complicated, the definition of “Latin America” itself is complex and somewhat problematic.
Broadly, Latin America is typically defined as all parts of the American continent south of the US border, which includes Mexico, Central and South America, and the Caribbean. The word “Latin” defines it further: the countries where the Latin-based languages of Spanish, Portuguese, or French are spoken as official languages.
One problem with this definition is that it’s Euro-centric: that is, it ignores the Indigenous peoples and languages that predated colonization, as well as the cultural, political, and culinary influences of the African slave trade.
But it’s not entirely inaccurate either — these regions have been heavily impacted by European colonization, for better and for worse (let’s be honest: mostly for worse). And those influences are reflected in their cuisines.
The Diversity of Latin America and Its Cuisines
European colonizers, mostly from Spain and Portugal, were alarmed when they arrived in what they called the “new world” and discovered that their dietary staples — wheat, dairy, and meat from livestock — were nowhere to be found.
Columbus’ second voyage, in 1493, brought cows, pigs, goats, and sheep, which quickly multiplied in the presence of rich vegetation and the absence of predators and diseases. (That’s why there’s so much meat in many Latin American dishes today!)
They also planted wheat (in part to ensure they had the right flour for the Catholic rite known as the Eucharist).
These ingredients — meat, dairy, and wheat — combined with native foods such as corn, beans, chilies, and (in coastal regions) seafood created a series of fusion cuisines that are now central to the region’s cultural identities.
African influences, via the transatlantic slave trade, also left a mark on Latin American food, particularly in Brazil and the Caribbean.
Settlers also brought their cooking tools and techniques to the Americas, including stewing and baking in iron (instead of clay) pots and frying in oil (which gave us popular foods like empanadas and churros).
The spices and seasonings brought by European colonizers and enslaved African peoples further diversified Latin American cuisine and flavors.
The cuisines of Latin America today are a testament to this complex history, showcasing a blend (and often a clash!) of traditions that continue to evolve and influence global food culture.
For more on the impact of colonized diets on Indigenous foods and peoples, check out our article Indigenous Foods: How Colonized Diets Have Made Native Nations Sick — and What’s Being Done About It Today.
Plant-Based Ingredients and Substitutions in Latin American Cuisines
While European colonists focused on bringing their traditional foods and ingredients to the Americas, they eventually saw the value in the myriad plant foods indigenous to their new home. These days, it’s hard for many of us in the Americas to imagine a world without corn, beans, squash, potatoes, cacao, tomatoes, peppers, avocados, and tropical fruits.
Those — and many other — plant-based ingredients have always played a central role in traditional Latin American diets, forming the foundation of many iconic dishes. Let’s look at just a few examples.
A staple of Central Mexican cuisine is the three sisters that are grown together (via a horticultural technique known as companion planting) and cooked together: corn, beans, and summer squash. (Beans and corn are also grown together in parts of Africa.)
In the Andean region, potatoes were a dietary staple long before colonization. Another Andean crop, quinoa, has always been highly valued for its nutritional profile, rich in protein, fiber, and essential amino acids.
Pre-colonial diets also featured fruits and vegetables in abundance; people widely consumed and traded avocados, tomatoes, chili peppers, and cacao. The Caribbean, in particular, was rich in herbs, tropical fruits, and various tubers that defined much of that region’s cuisine.
In fact, pre-colonial Latin American cuisine was largely plant-based — except for seafood along the coast and the occasional hunting of wild game. Meat was not a big part of Indigenous diets until the introduction of livestock by European colonizers.
Although many modern dishes include meat, there are many ways to substitute whole foods or meat analogs — or leave out animal products entirely. For example, you can use foods like mushrooms, jackfruit, tofu, hearts of palm, and beans to add protein and a meat-like texture to Latin American-inspired recipes.
Examples of Latin American Dishes and Condiments That Are Already Vegan
Many Latin American dishes require minimal substitutions or none at all to make them completely plant-based. Below, you’ll find a variety of appetizers, mains, and desserts so you can craft your own three-course menu!
Appetizers and Condiments
- Baked or fried plantains or yucca
- Many sauces such as salsas, mole, curries, Haitian sòs pwa (without butter or using an analog), and chimichurri
Entrees
- Tamales (Mexico and Guatemala) may use lard in the dough but can be made without it. Fillings can just be vegetables, beans, or even pineapple
- Pupusas (El Salvador and Honduras), arepas (Columbia and Venezuela), and tacos (Mexico) can all be made without animal products or with meat and dairy substitutes
- Beans and rice have multiple variations and iterations across Latin America
- Caribbean curries and stews like Jamaican ital
- Breakfast foods like açaí bowls (Brazil) or quinoa porridge (Peru)
Desserts
- Arroz con leche and flan can be made with plant-based milk and the latter with egg substitutes
Vegan Latin American Recipes
Dive into the vibrant flavors of Latin America with these plant-based recipes that bring a fresh twist to traditional favorites. From hearty stews and savory tamales to sweet treats like arroz con leche, these dishes capture the essence of Latin American cuisine while keeping things wholesome and plant-based. Perfect for breakfast, lunch, dinner, or a snack, these recipes offer a delicious way to explore the rich culinary traditions of Latin American countries, all with a modern, plant-powered spin.
1. Açaí Na Tigela
Açaí Na Tigela, or Açaí Bowl, is a beloved dish rooted in Brazilian culture. It is particularly popular in the Amazon region, where the açaí berry is harvested. This vibrant bowl mixes the rich flavors of frozen açaí, banana, and plant-based yogurt, giving you a taste of Brazil’s natural goodness.
Traditionally enjoyed as a refreshing breakfast or snack, it’s topped with Simple Homemade Granola, hemp seeds, shredded coconut, and cacao nibs, adding layers of texture and flavor. This recipe brings a creamy bowl of Latin American culture to your table, celebrating the wholesome and energizing qualities of açaí — a true superfood of Brazil.
2. Poule Nan Sos (Haitian Tofu Stew)
Poule Nan Sos is a beloved dish in Haitian cuisine and a staple in many Latin American food traditions. Traditionally made with chicken, this hearty stew is comfort food that’s been passed down through generations, bringing the warmth and soul of Haitian homes to the table.
In this plant-based twist, we’re swapping in organic tofu, which soaks up all the rich flavors of Epis — a must-have seasoning in Haitian cooking. It’s a perfect way to enjoy Haiti’s rich culinary heritage in a fresh, new way. Serve it with brown rice or traditional Haitian bread, and enjoy a taste of Haiti that’s both familiar and excitingly different.
3. Yuca Con Mojo
You might already be familiar with cassava, especially if you’ve experienced the cuisines of South America, Africa, or Southeast Asia, where it’s a staple. In Latin America, particularly in the Caribbean and Central America, it’s known as yuca and is beloved for its starchy, filling, and versatile qualities.
In Cuban culture, yuca is often prepared as Yuca Con Mojo, a traditional dish of boiled yuca topped with a zesty sauce made from sautéed onions, garlic, and lemon. It’s a delicious way to savor Cuba’s rich culinary heritage and yuca’s savory goodness!
4. Black Bean and Sweet Potato Pupusas
Inspired by traditional recipes from El Salvador and Honduras, these Black Bean and Sweet Potato Pupusas put a delicious plant-based spin on a classic dish. Instead of the usual cheese and beans, they’re filled with refried black beans, sweet potatoes, and spinach, all seasoned with cumin, garlic, and nutritional yeast.
What makes pupusas so wonderful — besides being a convenient snack on the go — is the endless variety of fillings you can experiment with. Once you master stuffing and flattening the discs, get creative with your fillings! Serve them with tangy Salvadorian Curtido (Latin America’s take on sauerkraut) and salsa roja for a flavorful twist on a Central American favorite!
5. Vegan Tamales (Oil Free)
Vegan Tamales offer a plant-based, oil-free take on a beloved staple in Latin American cuisine. Tamales have been cherished for centuries, especially in Mexico and Central America, where they’re often made in large batches and shared during family celebrations. This version features a flavorful filling of Cashew Sour Cream, organic corn, black beans, and fresh spinach, seasoned with traditional spices like smoked paprika, chili powder, and cumin.
Making tamales is a communal activity in many Latin American households, and this recipe is perfect for creating an assembly line with loved ones. For added efficiency, prepare the filling ingredients and Red Chile Sauce in advance. These tamales are not just a meal but a way to connect with the nourishing culinary traditions of Latin America.
6. Caribbean Heat Papaya Sauce
Caribbean Heat Papaya Sauce puts this exotic, sweet, melon-like fruit center stage. Despite the name, there is just the right amount of heat to complement the mellow flavor of papaya and the pungent notes of garlic and ginger.
As the ingredients simmer together, the flavor of papaya intensifies to create a sweet, savory, and saucy delight. If you are a papaya lover (and even if you’re not), Caribbean Heat Papaya Sauce is a must-try!
7. Arroz Con Leche
This vegan Arroz Con Leche is a delightful twist on a beloved Latin American dessert. It blends traditional flavors with plant-based ingredients. It begins with homemade almond milk, is enhanced with vanilla extract, and is naturally sweetened with date paste.
Organic brown rice is simmered with cinnamon sticks and lemon peel, infusing the dish with the classic warm, spiced flavors that make this cultural favorite so comforting. A sprinkle of ground cinnamon adds the perfect finishing touch.
Across Latin America, Arroz Con Leche is cherished in various forms, with each community adding its special touch, making it a beloved treat throughout the region!
Enjoy a Taste of Latin America!
Latin America, with its vast array of cultures, flavors, and ingredients, offers a culinary landscape as diverse as its people. While meat and dairy products are often central to many traditional dishes, there are numerous ways to honor these diverse traditions with plant-based recipes that respect cultural authenticity.
The recipes we’ve shared are just a small representation of the immense culinary richness found across Latin America. These cuisines are a testament to a complex history influenced by indigenous practices, European colonization, and African traditions.
While colonization introduced new ingredients and cooking techniques, the heart of Latin American cuisine remains deeply rooted in plant-based staples that have nourished communities for centuries.
Tell us in the comments:
- What are your favorite Latin American ingredients and dishes?
- Which vegan Latin American recipe will you try next?
Featured Image: iStock.com/LUNAMARINA
