Russian cuisine is rich, hearty, and deeply rooted in tradition, with a strong emphasis on meat and dairy. However, as a vegan traveler, it’s possible to explore the country’s culinary offerings without compromising your dietary choices. Russian food culture, though traditionally based on animal products, includes many plant-based options that can be enjoyed by vegans, especially when you know what to look for and how to adapt dishes.
In this guide, we’ll show you how to enjoy Russian food as a vegan traveler, highlighting traditional vegan-friendly dishes, tips for navigating menus, and strategies for making the most of your culinary experience in Russia.
1. Familiarize Yourself with Common Vegan-Friendly Ingredients
Why It’s Important
Understanding the ingredients that are typically used in Russian cooking can help you identify dishes that are naturally vegan or can be easily adapted. While dairy and meat are dominant in Russian cuisine, there are several plant-based staples that are commonly used across many dishes.
Common Vegan-Friendly Ingredients
- Potatoes: Potatoes are a cornerstone of Russian cuisine, used in everything from soups to salads to side dishes. They are a great source of comfort and can be easily found in many dishes.
- Cabbage: Cabbage is often used in Russian dishes, especially in soups and salads. It is commonly pickled or used fresh, and it’s a fantastic base for vegan meals.
- Buckwheat (Гречка, Grechka): Buckwheat is another staple in Russian kitchens, often served as a side dish or used in soups and salads. It’s naturally gluten-free, nutrient-rich, and filling.
- Mushrooms: Mushrooms are a significant part of Russian cuisine, often featured in stews, soups, and even as a meat substitute. They add a rich umami flavor to dishes.
- Grains and Legumes: Barley, oats, and lentils are often used in soups and stews, providing hearty, plant-based protein sources.
- Fresh Herbs: Dill, parsley, and green onions are widely used in Russian cuisine to add fresh flavor to dishes and are typically vegan-friendly.
2. Vegan Russian Dishes You Should Try
Why It’s Important
Despite the meat-heavy reputation of Russian cuisine, there are plenty of traditional dishes that are either naturally vegan or can be easily adapted. Knowing what to look for will ensure you can enjoy the flavors and richness of Russian food without missing out.
1. Borscht (without Meat)
- What It Is: Borscht is a vibrant beetroot soup that can be made vegan by skipping the meat stock or sausage and using vegetable stock instead. Often served with a dollop of sour cream, this classic can easily be made vegan by swapping in plant-based sour cream or omitting it entirely.
- What to Expect: The soup is hearty and filling, with earthy flavors from the beets, cabbage, and potatoes, and a tangy finish from the vinegar or lemon juice used in the recipe.
- Where to Find It: Most restaurants and home-cooked meals will offer a vegan version of borscht or can easily make one on request.
2. Vareniki (Dumplings)
- What It Is: Vareniki are Russian dumplings that are often filled with ingredients like potatoes, mushrooms, or berries. The savory versions with potatoes and mushrooms are naturally vegan-friendly.
- What to Expect: These dumplings are soft and chewy, filled with a variety of fillings. They are often boiled and served with sour cream (which can be replaced with a plant-based alternative).
- Where to Find It: Vareniki can be found in many Russian restaurants and homes. Be sure to ask for vegetarian or vegan versions, especially if they are filled with potatoes, cabbage, or mushrooms.
3. Cabbage Rolls (Golubtsy) without Meat
- What It Is: Golubtsy are cabbage rolls typically stuffed with rice, vegetables, and sometimes minced meat. For a vegan version, simply request or prepare them with rice, mushrooms, or beans instead of meat.
- What to Expect: These rolls are soft, savory, and filled with flavorful fillings. Often cooked in tomato sauce, they make for a hearty and satisfying vegan meal.
- Where to Find It: Some places offer vegan versions of golubtsy, but you may need to ask to ensure they are made without meat or dairy.
4. Pickled Vegetables and Sauerkraut (Kvashennye Opyata)
- What It Is: Pickled vegetables, particularly cucumbers, cabbage, and mushrooms, are common in Russian cuisine. Sauerkraut, or pickled cabbage, is widely consumed, especially in the colder months.
- What to Expect: Pickled vegetables offer a tangy, flavorful contrast to the richer dishes and can be eaten as a side or an appetizer. They are naturally vegan-friendly.
- Where to Find It: Pickled vegetables are found in most markets and restaurants, and they are often included in traditional Russian meals as a side dish or snack.
5. Shchi (Cabbage Soup)
- What It Is: Shchi is a traditional Russian soup made primarily from cabbage and potatoes, with variations that can include mushrooms or other vegetables. The vegan version uses vegetable stock instead of meat, making it a great option for plant-based eaters.
- What to Expect: The soup is light but filling, with cabbage as the base and potatoes, carrots, and onions adding heartiness. It’s typically served with sour cream (which can be substituted with plant-based alternatives).
- Where to Find It: Shchi is a common dish in Russian homes, especially during winter months. Ask for a version made with vegetable stock for a fully vegan experience.
6. Salads (Olivier, Vinegret)
- What It Is: Russian salads can be a great option for vegans, especially if you opt for the traditional Vinegret salad or a vegan version of Olivier (Russian potato salad). Both salads are typically made with potatoes, beets, pickles, and peas, with some versions adding beans, cabbage, or carrots.
- What to Expect: Vinegret is a refreshing salad with a tangy flavor, thanks to pickles and beets. Olivier salad is creamy, typically made with mayonnaise (which can be substituted with vegan mayo). Both are hearty and flavorful.
- Where to Find It: These salads are often served as sides in Russian restaurants and during festive occasions. Ask for vegan versions, especially for the Olivier salad.
3. How to Adapt Russian Dishes to Vegan
Why It’s Important
While many traditional Russian dishes contain meat or dairy, you can easily adapt most of them to suit a vegan diet. Understanding how to make these adaptations will allow you to enjoy Russian food without missing out on key flavors.
Tips for Veganizing Russian Dishes
- Ask for Dairy-Free Alternatives: Many Russian dishes, like borscht and golubtsy, are traditionally served with sour cream. You can ask for plant-based sour cream or simply skip this topping.
- Substitute Meat with Mushrooms, Tofu, or Lentils: For dishes like golubtsy, shashlik (grilled meat skewers), or soups with meat stock, you can request or prepare substitutions using mushrooms, lentils, or tofu. These ingredients add texture and depth to dishes without the need for meat.
- Embrace Pickled Vegetables: Pickled vegetables like cucumbers, cabbage, and mushrooms are a staple in Russian cuisine. They’re naturally vegan and make great accompaniments to your meals, balancing out rich or heavy dishes.
- Be Mindful of Sauces and Broths: While Russian dishes like soups and stews often use meat broths, many can be made with vegetable stock instead. Don’t hesitate to ask for vegan-friendly broths when ordering.
4. Vegan-Friendly Russian Drinks
Why It’s Important
Drinks are an integral part of Russian dining, and luckily, there are several options for vegan travelers to enjoy, from traditional beverages to contemporary favorites.
Common Vegan-Friendly Russian Drinks
- Kvas: A traditional fermented drink made from rye bread, kvass is a refreshing and tangy beverage that is naturally vegan. It’s widely available in Russia, especially during the summer months.
- Tea: Russians are famous for their love of tea, and the majority of teas served are vegan-friendly. Try it with lemon or jam for a traditional experience.
- Kompot: A sweet, fruit-based beverage made by boiling fruit and sugar, kompot is another vegan-friendly drink that’s commonly served in Russian households.
5. Where to Find Vegan Options in Russia
Why It’s Important
While traditional Russian cuisine is heavily focused on meat and dairy, major cities like Moscow and St. Petersburg are home to a growing number of vegan and vegetarian restaurants. These establishments are often a great place to find creative, plant-based takes on traditional Russian dishes.
Vegan-Friendly Restaurants
- Moscow: Cities like Moscow offer several fully vegan restaurants such as Avocado and Korean Vegan Café, where you can enjoy plant-based versions of Russian dishes, along with other global flavors.
- St. Petersburg: St. Petersburg also has a burgeoning vegan scene, with restaurants like Kukhnya and No Bones offering delicious plant-based meals, including Russian-inspired dishes.
Conclusion
As a vegan traveler in Russia, you can still enjoy the country’s rich culinary traditions by seeking out naturally vegan dishes, making simple adaptations, and exploring the growing vegan scene in urban centers. From hearty borscht to delicious buckwheat porridge, there’s no shortage of plant-based options to discover in Russia. With a little knowledge and creativity, you can savor the full flavors of Russian food while staying true to your dietary preferences.