What can I eat in Italy as a vegetarian?

Conjure the thought of Italy and your mind is immediately filled with the aroma of baked pasta, stone-fired pizzas, rich cheeses, and succulent meat dishes. But does this mean Italy is a no-no for vegetarians? Not at all! With a high emphasis on fresh, local produce and the versatile use of vegetables and grains, Italy has numerous scrumptious options for the vegetarians. Let’s explore the Italian gastronomic scene for vegetarians.

Vegetarianism in Italy

It is perfectly easy to be a vegetarian in Italy, a country known for its delicious and diverse cuisine. In fact, traditionally, a lot of Italian dishes are naturally vegetarian, using ingredients like pasta, cheese, olive oil, vegetables, and spices. Recently, there's also been a surge in vegan and vegetarian restaurants across Italy, catering to this growing dietary preference.

Italian Dishes Every Vegetarian Should Try

Pizza Margherita

Pizza Margherita is a simple yet delicious choice for vegetarians. Originally from Naples, the Margherita pizza is an Italian classic, featuring fresh tomatoes, basil, and mozzarella cheese. It is cooked in a wood-fired oven for a unique, authentic flavor. This dish is also a celebration of Italian flag colors with red tomatoes, white cheese and green basil.

Caprese Salad

Caprese Salad is another iconic Italian vegetarian dish. This colorful salad comprises of ripe tomatoes and mozzarella cheese, drizzled with olive oil and adorned with fresh basil leaves. Sometimes, Balsamic reduction is used as a drizzle. Relatively easy to prepare, Caprese salad is a staple in Italian Summer.

Risotto

Risotto is a creamy rice dish and a culinary delight of Northern Italy. Risottos are usually cooked with a vegetable broth and mixed with a variety of vegetables like mushrooms, peas, and asparagus. Add a little bit of saffron, and you have Risotto alla Milanese, a dish rich in texture and flavour.

Minestrone

Minestrone is a hearty vegetable soup featuring different kinds of vegetables and legumes, and often rice or pasta. It is usually seasoned with herbs and served with freshly grated Parmesan cheese. This Italian classic varies region-to-region, with the ingredients often dictated by the seasonality.

Pasta arrabiata

A spicy lover’s delight, Pasta arrabiata consists of pasta tossed in a fiery tomato-based sauce. The sauce, simmered with chillies, garlic and tomatoes, adds the perfect touch of spiciness to the humble pasta. You can choose from different pasta shapes and types for this meal.

Where to find vegetarian food in Italy?

Most restaurants in Italy offer vegetarian options thanks to its traditional cooking methods and ingredients. However, there are dedicated vegetarian and vegan restaurants that have cropped up across Italy in the recent years. Here are some standout choices:

Il Margutta Veggy Food & art, Rome

Il Margutta Veggy Food & art in Rome doggedly follows the motto 'food for the mind and body,' specializing in organic vegetarian and vegan cuisine. The place also hosts regular art exhibitions, offering a unique blend of art and gastronomy.

Manna, Milan

Manna is a high-end restaurant in Milan serving a vegetarian-only menu. With exceptional attention to detail and emphasis on fresh, local ingredients, Manna offers a true Italian gastronomic experience.

L'OV Osteria Vegetariana, Naples

For travelers visiting Naples, L'OV Osteria Vegetariana offers vegetable-centric dishes that are both traditional and innovative. You'll find delightful reinventions of classic Neapolitan dishes.

Italian Veg-friendly Chains

Besides independent restaurants, chains like ZiZi, Ask Italian, and Carluccio's are also known for their vegetarian-friendly menus, offering a variety of pizzas, pastas and salads.

Remember, no matter where you choose to dine in Italy, it's always a good idea to "senza carne" (without meat) while ordering, to make your preference clear.

Conclusion

Whether you are sampling Rome's artichoke-based Carciofi alla Romana, digging into a risotto in Northern Italy or enjoying a classic Margherita in Naples, being a vegetarian doesn't mean missing out on the culinary wonders Italy offers.

Just like its abundant history and rich culture, the vegetarian Italian cuisine is diverse and wide-ranging, promising a delightful gastronomic journey across the length and breadth of the country.

So pack your bags, your vegetarian journey through Italy awaits!