GUIDE TO VEGETARIAN VEGAN & JAIN DINING IN SOUTH AFRICA Inspiring new ways How to use this book Please have a careful read of our Definitions section for your international guests. There is also a list of so that you get to understand the specific needs of the translations at the end of this chapter that will assist vegan, vegetarian and Jain diets before going on to you when sourcing local ingredients. explore the recipes. In the Need to Know section you will find helpful Recipe section: we have compiled a selection of hints on where to source ingredients as well as wonderful recipes for you to choose from. There are information on good local vegetarian restaurants and vegan, vegetarian and Jain recipes on offer with easy- helpful websites. to-recognise symbols relating to each dish. The Food Lists information section offers the ingredients that are applicable to vegans, vegetarians and Jains. The lists will provide a helpful guide to local ingredients and will assist you in making menu choices for your visitors. At the end of the book you will find the details of There is a special section on Jain recipes that will all the wonderful chefs and establishments that have hopefully inspire you to create some wonderful meals so generously contributed to this project. 1 ConTenTS Foreword from SAT 3 ............................................................... Foreword from SACA 4 ........................................................... Definitions 6 .................................................................................. Snacks, Starters & Sides 10 .................................................. Salads & Soups 26 ....................................................................... Main Courses 36 ............................................................................ Desserts 52 ....................................................................................... Jain Cuisine 62 ............................................................................... Need to Know 80 ......................................................................... Food Lists 86 .................................................................................. Special Thanks 96 ....................................................................... Foreword from South African Tourism There is no denying it, South Africans are a as exciting a culinary experience as some of their meat-loving people. Whether it’s a skottel breakfast carnivorous counterparts. To get the creative juices in the bush, a boerewors roll at the rugby, a shisa going, we have compiled this book with just a nyama on the way to the soccer, a potjie on a cold few ideas on how to veggie up that braai, potjie winter’s night or a braai with friends, meat is an or breakfast and offered ideas on what different essential part of any South African celebration. cultures usually eat at different times of the day. But, for a variety of reasons, many of the We hope it goes some way to diversifying our people who visit South Africa do not eat meat at restaurant and hotel menus, leaving all our visitors all and we need to ensure that we understand and feeling relaxed, at home and willing to come back respect our guests’ beliefs. For instance, followers for more, no matter their culinary preferences. of Jainism, an Indian religion that advocates non- violence to all living things, including plants, do not Best regards even eat root vegetables such as onions, carrots, Roshene Singh potatoes and garlic and will not eat before sunrise South African Tourism or after sunset. Chief Marketing Officer So, while it may be foreign for us to go to a restaurant that doesn’t have a piece of meat in sight, it is foreign for other cultures to see meat served at any and every occasion, with little or no appetising alternative. This is something that we as a tourist industry need to address if we want to give people the heartfelt welcome we promise. There is nothing worse than going to a country and not being able to embrace its cuisine, especially if it is as renowned as South Africa’s. Inspiring new ways It is not only excellent meat that South Africa offers in abundance but excellent fruit and vegetables too and, with a little creativity and thought put into catering for our vegetarian guests, there is no reason why they cannot enjoy 3 Foreword from SACA On behalf of the South African Chefs Association, Board of Directors, members and office I would like to express our excitement in sharing the culinary diversity of our rainbow nation with you. Being a vegetarian visiting or living in South Africa is not without challenges. SACA in conjunction with SA Tourism has compiled this easy-to-use selection of recipes with the aim of boosting the vegetarian offering in South Africa and putting South African vegetarian cuisine firmly on the international culinary map. A wide variety of delicious and nourishing recipes have been sourced to ensure you are motivated and inspired by new ways of creating and interpreting vegetarian cuisine, delivering an enjoyable and fulfilling culinary experience for visitors and locals alike. SACA and SA Tourism would like to put the challenge out there to all chefs, cooks and those involved in the hospitality industry in South Africa — let’s make our vegetarian offerings something to write home about. Warm regards Stephen Billingham President, South African Chefs Association/SACA 4 deFiniTionS In this section you will find a list of different types of vegetarians and vegetarian diets to guide you in preparing your menus for guests and travellers to South Africa. These definitions (and the lists that follow at the back of the book) are a guideline to assist you in preparing meals for vegetarian travellers. However, it is always a good idea to find out from your guests exactly what their specific dietary requirements are and what their preferences are when it comes to the menu. 1. VEGAN Then there are various types of vegetarians such as: A vegan diet, or a person who is referred to as a ‘vegan’, eats no animal products whatsoever. Lacto**-vegetarians A vegan diet excludes meat, poultry, fish, shellfish, No fish, poultry, meat or eggs but include dairy eggs, milk, cheese and butter. Some vegans do (such as milk, butter and cheese) in their diet. not eat honey. Products such as gelatine (derived [As in the example]. from animal products) are not permitted in the vegan diet. A vegan diet focuses largely on fruit, Ovo***-vegetarians vegetables, nuts and various forms of protein No meat or dairy products, but eggs are including pulses and grains. permissible. YES NO Lacto-ovo vegetarians No fish, poultry or meat, but dairy and eggs are Vegetables Meat included. Fruit Poultry Nuts Fish Pescatarian/Pescetarian**** Seeds Shellfish This is a diet with no meat, poultry or animal flesh or products, but fish (and generally eggs and dairy Grains Eggs products) are permitted. Plant Foods* Milk Cheese Semi-vegetarian/Flexitarian Butter This is a relatively new term and refers to a person who eats mostly a vegetarian diet, but occasionally Gelatine eats meat (perhaps on a special occasion). 2. VEGETARIAN Raw vegan/Raw food diet A raw vegan diet consists of unprocessed vegan A vegetarian is someone who does not eat meat, foods that have not been heated above 46° C. This poultry, fish or shellfish, but generally does eat diet will consist mainly of uncooked vegetables, eggs and dairy products (including butter and fruit, nuts and pulses. milk). Fruitarian Some vegetarians may be open to eating dishes A fruitarian eats a diet of fruit, seeds and nuts but that make use of gelatine, while others may not. does not eat any form of animal product (no meat, fish, poultry, eggs, dairy) or vegetables or grains. YES NO Vegetables Meat ** Lacto comes from the Latin word for milk. Fruit Poultry *** Ovo comes from the Latin word for eggs. Nuts Fish **** Pesce comes from the Latin word for fish. Eggs Shellfish 3. JAIN VEGETARIANS Milk Gelatine Cheese Jainism is an Indian religion that follows a path of non-violence towards all living creatures. As Butter (Seeds) a result, followers of Jainism have strict rules for Bread (Grains) their personal diets. Should any of your guests Plant Foods* follow a Jain diet, it’s a good idea to understand *Plant foods include things like chickpeas, lentils, tofu and what they can and can’t eat and to prepare kidney beans. Please see the back of this booklet for an delicious meals that fit into their way of life. extensive list. Jains do not eat meat, poultry, fish, eggs or 7 definitions dairy products (they do drink milk). Followers of Jainism do not eat root vegetables such as potatoes, onions, garlic, carrots and beetroot. Jains do not eat yeast — so store-counter bread is not an option. Many Jains do not eat honey and intoxicants such as liquor (in any form) do not form part of the Jain way of life. For strict Jains, garlic, ginger and vinegar are also not permissible, and eggplants and pumpkin are avoided. Many Jains don’t include mushrooms in their diet. YES NO Vegetables (not Meat root vegetables) Poultry Fruit Fish Nuts Shellfish Seeds Eggs Yeast-free Bread Milk Tofu Cheese Soy beans Potatoes Legumes Gelatine Butter Onions Lentils Garlic Honey Mushrooms Jain Cuisine Frying, boiling, baking and slow-cooking are the most popular culinary methods used in preparing Jain dishes. Chefs can get creative with spices like cumin, nutmeg, cinnamon, cloves, poppy seeds, musk and fennel seeds. Ingredients such as cucumber, curry leaves and bell peppers are used liberally. In our recipe section, you will find a chapter on Jain cuisine. We suggest you practise making these recipes and delight your guests with new, innovative ways of presenting healthy and delicious meals. You will also find a list of ingredients at the end of this chapter that will assist you in translating Jain or Indian recipes for local requirements. Bear in mind that food needs to be prepared freshly on a daily basis. definitions 8 NACHOS AND GUACAMOLE