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Bolivia – Andean Traditions and the Love of PumpkinBolivia is a landlocked country in South America, known for its spectacular Andean landscapes, rich Indigenous heritage and diverse regional food traditions. Potatoes, corn, legumes and squash have played an important role in local cooking for generations. In southern Bolivia, particularly around Tarija, hearty vegetable preparations reflect the region's culinary traditions. Pumpkin, known as zapallo in Spanish, is a popular ingredient in comforting dishes that combine seasonal vegetables, aromatic spices and locally available produce.
What Is Carbonada de Zapallo?Carbonada de Zapallo is a pumpkin-based stew associated with Bolivian and broader South American culinary traditions. Related dishes, including Locro de Zapallo, combine pumpkin with ingredients such as potatoes, corn, peas and other vegetables, although recipes vary considerably between regions and households. My Via Veggie Vegan interpretation transforms this hearty vegetable stew into a colourful plant-based main course served inside two roasted Hokkaido pumpkins. Brushed with chili oil and filled with potatoes, corn, peas, aromatic vegetables, cumin, oregano and melted vegan cheese, the pumpkins become edible serving bowls. Their naturally sweet flesh and tender skin complement the savoury, spicy filling, creating a delicious zero-waste dish inspired by Bolivia.
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Palava Sauce is a well-known dish in Ghanaian cuisine and part of the wider culinary traditions of West Africa. At its heart are leafy greens cooked in a rich, savory sauce with tomatoes, onions and aromatic seasonings.
In Ghana, Palava Sauce is commonly prepared with kontomire, the leaves of cocoyam. These leafy greens are widely used in Ghanaian cooking and contribute a distinctive flavor and texture to traditional vegetable dishes.
Recipes vary between regions and households. Depending on the preparation, Palava Sauce may contain additional ingredients such as ground seeds, fish or other sources of protein. It is commonly served with a starchy accompaniment that balances the rich vegetable sauce.
This plant-based version replaces traditional kontomire with fresh spinach, which is more readily available outside West Africa. Tomatoes, onions, garlic, ginger and chili create an aromatic base, while peanut butter adds creaminess and a nutty flavor.
Instead of serving the sauce with a traditional Ghanaian accompaniment, this version pairs it with roasted spaghetti squash. The squash develops tender, golden strands that resemble spaghetti when loosened with a fork.
Served directly inside the roasted squash halves, the dish combines a Ghanaian-inspired spinach sauce with a creative vegetable-based presentation. The mild sweetness of the squash complements the savory, slightly spicy Palava Sauce.
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Zimbabwe – A Culinary Tradition Rooted in Local IngredientsZimbabwean cuisine is deeply connected to the country's agricultural heritage and everyday home cooking. Maize, pumpkins, leafy vegetables, groundnuts and legumes play an important role in traditional dishes. Many recipes rely on simple, locally available ingredients that are transformed into nourishing, comforting meals. Particularly within Shona culinary traditions, pumpkin and peanut butter are familiar ingredients that reflect the importance of seasonal produce and practical, resourceful cooking.
Nhopi – Traditional Pumpkin and Peanut Butter Comfort FoodNhopi is a traditional Zimbabwean dish made from soft-cooked pumpkin, often combined with peanut butter and maize meal. Its naturally creamy texture and gently sweet flavour make it a popular breakfast dish or comforting accompaniment. Depending on the household, Nhopi can be prepared as a thick porridge or a softer, spoonable dish. My Via Veggie Vegan interpretation keeps the traditional pumpkin, cornmeal and peanut butter foundation but takes it in a savoury direction with golden pan-fried tofu, fresh tomatoes, coriander and a dollop of vegan crème fraîche.
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What happens when guacamole meets Italian orecchiette? Guacamolette is born! This easy vegan fusion pasta brings together ripe avocado, juicy tomatoes, red onion, garlic and fresh lemon with tender pasta, a splash of oat cream and golden toasted pine nuts. No added cooking oil is needed: the avocado makes the sauce wonderfully creamy. Inspired by Italian pasta and Mexican guacamole, this is a playful fusion recipe, not a traditional national dish.
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Armenia – A Rich Tradition of Roasted VegetablesArmenia is located in the South Caucasus, at the crossroads of Europe and Asia. Armenian cuisine is known for its aromatic herbs, fresh vegetables, traditional flatbreads and flavorful dishes prepared over open flames or in clay ovens. Eggplants are particularly popular in Armenian cooking, where they are frequently roasted, grilled or stuffed. Their wonderfully smoky flavor is an important inspiration for this rustic vegan soup.
What Is Armenian Roasted Eggplant Soup?Armenian Roasted Eggplant Soup is a modern, Armenian-inspired vegan creation rather than a documented traditional national dish. Oven-roasted eggplants are combined with tomatoes, garlic, onion, cumin and smoked paprika to create a deeply aromatic, slightly chunky soup. Fresh coriander, flat-leaf parsley, lemon zest and lemon juice add brightness, while a swirl of vegan sour cream provides a creamy finishing touch. Served with warm Armenian lavash, this comforting soup celebrates the flavors of roasted vegetables and the culinary traditions of Armenia.
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Turkey – The Culinary Heritage of İmam BayıldıTurkey is located at the crossroads of Europe and Asia, with a rich culinary heritage shaped by Anatolian, Mediterranean and Ottoman traditions. Fresh vegetables, aromatic herbs, garlic and olive oil play an important role in Turkish cuisine. İmam Bayıldı is a classic example of the traditional zeytinyağlı dishes – vegetables gently cooked in olive oil and often served at room temperature. Its tender eggplant, sweet onions, ripe tomatoes and generous garlic filling make it a beloved part of Turkish home cooking.
What Is Vegan İmam Bayıldı – The Holy Trinity of Garlic?İmam Bayıldı is a traditional Turkish dish made with whole eggplants stuffed with slowly cooked onions, tomatoes, garlic and parsley, then gently braised in olive oil until exceptionally tender. The dish is naturally vegan and its name translates as “the imam fainted,” inspiring several entertaining culinary legends. For this Via Veggie Vegan interpretation, the classic stuffed eggplant is accompanied by two modern Turkish-inspired tofu spreads: a peppery Tofu Acuka and a creamy green olive cheese spread called Vegan Peynirli Yeşil Zeytin Ezmesi. Together with warm Turkish flatbread and six cloves of garlic across all three dishes, they create the ultimate vegan mezze feast – the Holy Trinity of Garlic.
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Tajikistan – Culinary Traditions Along the Silk RoadTajikistan is a mountainous country in Central Asia whose culinary heritage has been shaped by Persian influences, regional trade routes and centuries of cultural exchange along the Silk Road. Traditional Tajik cooking features bread, rice, legumes, vegetables, fresh herbs and aromatic spices. Eggplants, tomatoes, garlic and coriander are familiar ingredients across the wider Persian-influenced culinary region, where vegetable dishes are often paired with tangy yogurt sauces. Although Borani Banjan is particularly associated with Afghanistan rather than being a traditional Tajik national specialty, its combination of tender eggplant, richly seasoned tomatoes and cooling yogurt reflects flavors shared across neighboring culinary traditions.
Borani Banjan – Afghan Roots with a Vegan Central Asian TwistBorani Banjan is a beloved Afghan eggplant dish traditionally prepared with tender fried or cooked eggplants, a fragrant tomato sauce and a generous layer of garlic yogurt. My vegan interpretation takes inspiration from this classic while introducing a few personal Via Veggie Vegan touches. Instead of frying thick eggplant slices, I use six slender Japanese eggplants, carefully hollow them out, fill them with aromatic tomato sauce and bake them whole until wonderfully tender. Turmeric, cumin, coriander, cayenne pepper and black pepper give the sauce its warm, spicy character, while unsweetened soy yogurt and vegan crème fraîche create a cooling garlic topping with a hint of lemon zest. Fresh coriander, dried mint and jewel-like pomegranate seeds complete the dish. Rooted in Afghan cuisine, inspired by the wider culinary traditions of Central Asia and prepared as part of my journey through Tajikistan, this colorful creation brings together tradition, creativity and delicious plant-based flavors.
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Zimbabwe – A Land of Natural Beauty and Culinary Traditions
Zimbabwe is a landlocked country in Southern Africa, known for its spectacular landscapes, including Victoria Falls, vast savannas and beautiful national parks. Its cuisine is closely connected to local agriculture and seasonal ingredients. Staple foods include maize, leafy greens, pumpkins, beans and groundnuts, which are used in a variety of traditional dishes. Groundnuts are especially valued for their rich, nutty flavor and their ability to add creaminess to sauces and stews.
What Is Zimbabwe-Inspired Butternut Peanut Soup?
This creamy soup is a plant-based creation inspired by ingredients commonly used in Zimbabwean cooking rather than a specific traditional national dish. Sweet butternut squash meets juicy tomatoes, garlic, ginger, cumin, coriander and rich peanut butter for a wonderfully comforting combination. For my Via Veggie Vegan Halloween version, I've added a delicate oat cream spiderweb and two golden pumpkin bats made from reserved cooked squash and rolled oats. A little spooky creativity, plenty of flavor and absolutely no food waste!
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Malta – Mediterranean Islands with a Rich Culinary Heritage
Malta is a small island nation in the Mediterranean Sea, south of Sicily, known for its historic cities, beautiful coastlines and distinctive culinary traditions. Maltese cuisine reflects centuries of Mediterranean influences, particularly from Sicily, Italy and North Africa. Seasonal vegetables, legumes, tomatoes, olive oil and fresh herbs are central to many traditional dishes. Broad beans are especially popular in spring and feature in several beloved Maltese specialties.
What Is Kusksu bil-Ful?
Kusksu bil-Ful is a traditional Maltese springtime soup made with broad beans, vegetables and tiny pasta pearls called kusksu. Depending on the family recipe, it may also include poached eggs and fresh Maltese cheeselets known as ġbejniet. For my Via Veggie Vegan Halloween interpretation, I replaced the traditional pasta pearls with giant conchiglioni shells and transformed vegan mozzarella, black olives and delicate chili threads into spooky edible eyeballs. The thick tomato and vegetable broth, flavored with rosemary and nutritional yeast, makes this comforting Maltese classic a deliciously playful Halloween creation.
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Italy – Tuscany and the Art of Cucina Povera
Italy is celebrated for its rich culinary heritage, where regional traditions and simple, seasonal ingredients play an essential role. Tuscany, in central Italy, is particularly famous for its rustic cuisine, featuring tomatoes, garlic, olive oil, fresh herbs and bread. The Tuscan philosophy of cucina povera transforms humble ingredients into delicious, satisfying dishes while making the most of every ingredient and minimizing food waste.
What Is Pappa al Pomodoro?
Pappa al Pomodoro is a traditional Tuscan tomato and bread soup made with ripe tomatoes, stale bread, garlic, extra virgin olive oil and fresh basil. The bread absorbs the tomato liquid and creates a wonderfully thick, rustic texture without cream or blending. This Italian classic is naturally vegan. For my Via Veggie Vegan Halloween interpretation, I've added a homemade basil pesto heart, crunchy pine nuts, a little skull made from vegan mozzarella alternative and crispy braided pastry twists prepared from leftover dough. A delicious combination of Italian comfort food, zero-waste creativity and a little spooky romance!
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