Greek Vegan Food

The Greeks have given us democracy, the alphabet, the library, the Olympics, sciences and mathematics, architecture, mythology, lighthouse, standard medicine, trial by jury, and the theatre. Does vegan food come to your mind when you think about Greek food?

Four Columns has covered vegan food from the USA, in universities in the States, South India, India, Germany, and China.

Marina Tsikou owner of Greekality, a local travel agency based in Athens offers authentic Greek food as a food travelers destination, talks about Greek vegan food.

Marina, you say that the original Greek food was vegan. I want to know more? 

Traveling on a special diet can be difficult, especially if you don’t want to miss out on any local flavors. Being vegan in Greece you have nothing to worry about! Greece is the epicenter of Mediterranean cuisine and offers an abundance of fresh, wholesome local produce to tantalize your taste buds! 

There’s a common misconception that Greeks are big meat eaters, due to the fact that what is promoted as Greek food abroad are gyros, souvlaki, and roasted lamb. Actually, in the last decades, Greeks increased their meat consumption and scorned the Mediterranean diet they became known for. Our dietary preferences used to be defined by both poverty – people preferred to keep their animals for their milk, instead of killing them for their meat – and religion. Greeks followed devoutly meat and dairy abstention during fasting periods that lasted more than 180 days (!) in a year. As a vegan, you are very lucky to visit Greece during Lent, as there’s a lot of meat and dairy-free options to choose from. For example, at the bakeries, they offer a spanakopita= spinach pie, without feta cheese. 

The Mediterranean diet is the go-to for healthy food. Walk me through what is this diet and why is it so good for us? 

Voted the best diet for 2020 by a panel of 25 health and nutrition professionals, the Mediterranean Diet slowly wins the hearts of people, even those who didn’t grow up eating the foods we did as Greeks. 

So, when did it all start? 

Let’s start with the basics: There is no one, uniform Mediterranean diet. People around the Med have different eating habits, depending on their own geographical, religious, and cultural backgrounds. 

The godfather of the term is Ancel Keys, an American physiologist who first pointed out an association between cardio diseases and dietary habits, in the mid-20th century. In his effort to explain why poor Italians were in better health than wealthy Americans, he conducted The Seven Countries Study and Greece was among the countries researched*. 

Οn Crete specifically, he found out that the population was surprisingly healthy, despite the fact that the Greek island had just come out devastated from WWII. 

Coming back to the States, he advised his compatriots to follow the Cretan diet which is widely known as the Mediterranean way of eating. 

So, what Greek foods do you’ll eat every day to stay healthy? 

Olive oil and olives

In case you haven’t figured out yet, Greek extra virgin olive oil reigns in our country and on our tables. Locals douse Greek food in olive oil and even substitute butter with it on every occasion. Just try it yourself! Use a splash of top-quality olive oil, to create delicious Greek-inspired dishes that do not feel heavy after. 

Vegetables and legumes 

You might think of Greece as the land of souvlaki and gyros, but it wasn’t always like that. 

Back in ancient Greece, meat was eaten during rituals of animal sacrifice held to appease the Gods. This tradition somehow continued when Greek Orthodox Christianity became the main religion and the believers followed the 180 days of Lent per year abstaining from meat. A more practical reason is that people were poor back then and couldn’t afford to kill their animals for daily consumption. They kept them for their milk to make delightful feta cheese and Greek yogurt, becoming vegetarians from necessity. 

Either way, we inherited a rich culinary legacy of Greek vegetarian recipes based on lentils, chickpeas, beans, and vegetables, called “ladera” = no-meat casseroles cooked in olive oil. 

Herbs and greens 

Like self-taught “druids”, locals know how to “spice things up” in the kitchen with culinary & medicinal Greek herbs found abundant in our countryside. 

Edible wild greens, like amaranth, chicory, dandelion, accompany fish or meat as side dishes or make Greek vegetarian stews and fresh salads, drenched in extra virgin olive oil. 

Greek herbs like sage, dittany, pennyroyal, marjoram are just a few of Greek nature’s gifts to our plates. Knowledge of their healing properties is passed down to us from our grandparents. 

Greek wine 

Greeks enjoy a glass of wine or two with their meal. They are especially proud of their own homemade wine, which they will serve to you as a welcoming drink – and insist it is the best in the world! We can’t blame them. They know how important it is to connect with nature, enjoy the crops of your labor, and share it with your loved ones. 

Yogurt and cheeses 

Fermented dairy foods are essential in the MedDiet, but consumed in low to moderate amounts. Feta is the standard match to every traditional Greek food, while lesser-known Greek cheeses are made by artisans all around the country. Needless to mention the extensive use of Greek yogurt in marinades, dips, sauces, and desserts. 

What are the secrets of the Greek Mediterranean way of life?

The secrets of the Mediterranean way of living  are (as recommended by Greeks):

* Stay active. This doesn’t mean sweating at the gym day and night. Walk whenever possible, especially to the farmer’s market. 

* Shop fresh, local and seasonal. Buy the food you need and not in bulk, find recipes to deal with any food waste, (the Med is friendly to our planet). 

* Be social (and by that, we don’t mean Facebook). Try to be with friends and catch up, don’t postpone meet-ups because of work, enjoy your time and have a laugh. Create bonds with your community. 

* Work to live (don’t live to work). This is a classic (Med attitude). Take things easy. Find time to relax and switch off. 

* Don’t be hard on yourself. 

* Find what works best for you. There are no dos and don’ts. Practice moderation – “Miden Agan” as said in ancient Greece = nothing in excess. 

Feta, Tzatziki, Greek salad, Greek lentil soup, Melitzanosalata, Dolmathas, Fasolakia, Roasted lemon potatoes, Moussaka, Spanakopita, and Briam are some of the vegan stuff I know. Talk to me about some of the local and authentic vegan dishes? 

Here is a whole list of classic recipes to order at a Greek restaurant in Athens, offering great taste and diversity at the same time: 

Ladera: A whole category of vegetables and pulses dishes cooked in tons of extra virgin olive oil. 

Fasolakia: Green beans with potatoes in a rich tomato sauce. 

Fasolada: Bean soup with carrots and celery. Οur national dish and comfort food in wintertime. 

Gigantes: White beans, gigantic in size – thus their name – baked in the oven. 

Gemista: Stuffed tomatoes and peppers in the oven. Make sure you ask for “orfana”= orphans, which means without meat. 

Dolmadakia: Stuffed grape leaves with rice. Make sure they are “yalantzi” – which means liar, therefore with no meat. Eaten hot or cold, with a sprinkle of lemon juice, one piece is never enough. 

Fava: Not to be confused with fava beans. It’s yellow split peas puree that looks like a yellower version of hummus on your plate. When it’s served with something else on top, eg capers, caramelized onions, etc. we call it “married”. Santorini is known for a special fava variety, growing on its arid, volcanic soil. 

Horta: Wild and cultivated greens are a big chapter in Greek and Cretan cuisine. Still, people in the countryside love foraging them. Super nutritious and healthy, served boiled in their simple version, drizzled with lemon and olive oil. 

Revythia: Chickpeas made in the oven with onions and rosemary or in a pot thickened with a delicious flour-lemon sauce. The best place to find them is on the island of Sifnos, slow-cooked in a ceramic pot till mellow. 

Egg Plant: Greeks, like all people in the Mediterranean and the Middle East, absolutely adore eggplants. They long for them every summertime when they are in season and have invented various ways to enjoy them. 

Melitzanosalata: An eggplant-garlic-pepper dip, best served on crisp pita bread or sourdough bread. 

Imam baildi: Actually meaning the imam fainted – while enjoying this sweet and mellow dish. Eggplants stuffed with tomatoes, onions, herbs and cooked -needless to say again- in OLIVE OIL! 

Tourlou/Briam: Mixed, as the word in Greek implies. Pieces of summer vegetables, like eggplants, zucchini, tomatoes, and potatoes in the oven. Greeks in their summer houses prepare it in the morning and enjoy it after coming back hungry from the beach. 

Spanakorizo: Spinach and rice stew. A nightmare if you are a kid, it takes some time to appreciate its simplicity and humble flavor. 

Tomatokeftedes: Tomato fritters. Actually, Greeks turn any beloved vegetable or pulse into meat-free keftedes in Greece. Add some flour, onions, herbs and fry them – in olive oil of course. Vegetarians can opt for a wider variety, as some, like kolokythokeftedes=zucchini fritters, can be made with cheese and eggs. 

Black-eyed peas and lentils: Prepared as casserole but also enjoyed as fresh, cold salads. A light dish, shining in.. (you guessed right) olive oil, that can help you deal with the Greek summer heat. 

A note for vegetarians: Ladera dishes are eaten traditionally with a big block of feta on one side of the plate and a piece of bread of the same size on the other.

I love traveling, meeting new people, tasting different foods, and cultures. When I go to a new country and city I like to go to places where the locals eat. Talk to me about the city you live in and the vibrant food scene? 

In order to fully understand the Greek food culture, you have to start from the basics. The goal is to taste the local products that chefs and everyday cooks use in their Greek kitchens.

Visit a Greek delicatessen 

A deli is a perfect place to familiarise yourself with the variety of specialty Greek products on offer. Premium charcuterie and artisan cheeses, condiments of all kinds and not to forget our “Hellenic treasures” – pure golden-hued Greek honey and emerald green Greek olive oil. 

Ask to try before you buy. All the vendors are more than happy to help you pick cheeses you’ve never heard of that go beyond feta or show you the way to an array of black and green Greek olives. Some delis organize extra virgin olive oil tasting or offer a board of local cheeses and cold-cuts with tapenades and spread on the side to try. Even better, some are dine-ins as well, cooking with the local products found on the shelf. 

Tip from our experience: travel with extra luggage to pack the edible souvenirs you taste. Many of our guests regretted not being able to bring back home top-quality Greek products at very affordable prices. 

Dining at a contemporary Greek restaurant 

A few years back, a bunch of dedicated chefs offered traditional cuisine “a much-needed breath of fresh air”. Respecting the roots of Greek culinary culture, they reinvented classic Greek recipes, using contemporary methods and techniques, inspired by fusion world cuisines. At the same time, a new wave of modern farmers grew along with them to offer top-quality local products for their restaurants. So, discerning food travelers => Voilà! Side by side with mom-and-pop restaurants and traditional tavernas, you can now enjoy Greek fine dining at its best, offering a creative approach that stays true to its origins. 

Start your drinking session at a wine bar 

Do you seriously think Greek wine is only retsina? Think again! Greek wines have improved impressively in the last years and the wine bar scene in Athens is currently booming. Where else do you have the chance to try some of our 200 less known local varieties – and try to spell their Greek names? From the North to the South, from the West to the East, Greek wines express both the country’s varied terroir and the passion of their makers. 

Finish off a great night sipping cocktails with a view 

With its one-of-a-kind views (yes, Acropolis, we mean you), Athens deserves tons of rooftop bars and terraces for travelers to enjoy this unique spectacle – and locals, who can’t get enough of its mesmerizing beauty. 

Travelers usually have a long day. So, what better way to wrap it up with cocktails watching the Acropolis lighting up as the sun goes down (and probably thinking you don’t have to climb it again under the hot sun).

What is it about food and culture that drew you to showing tourists around your city? Why is farm to table important and supporting local businesses? 

My extreme love for food & wine made me travel all around Greece to explore the local gastronomy. 

I worked in Greek tourism for many years but soon decided to follow my desire to showcase the true local food culture to travelers. 

What strongly motivated me to follow my path was an “injustice” happening again and again. The fact that many travelers visited Greece without actually experiencing any of the rich and diverse gastronomy of the country. 

Travelers who would come from the other side of the world, only to dine in tourist traps that do not do any justice to the local food culture. 

I HAD to fix this. I soon started to show travelers the authentic side of Athens to fully immerse themselves in our culture. 

At the same time, I felt the need to actively support the amazing community I fell in love with and was becoming part of. All the Greek small businesses, locals, and artisans stand out for their passion and ethos. 

Loving my job more and more each day is what keeps me true. And seeing travelers experiencing magical moments makes me want to become better every time. 

A good food tour goes beyond food. It’s all about sharing stories of our city, connected with the Greek culture and tradition. Our local experts act as ambassadors of the local gastronomy & masters of Greek hospitality, bringing together our guests as a family. We value sustainable tourism and support the local community, family-run businesses, and artisans with a passion for what they do.