Filipino dishes — such as menudo and leche flan — can be veganized with the use of meat-based substitutes, said Richgail “RG” Enriquez-Diez, founder of the Astig Vegan brand and author of the book Filipino Vegan.
“We Filipinos are very resourceful,” she said in a Dec. 19 interview. “We’ll figure it out if we really are into it. My goal is to convince people that this is for the betterment of everyone, so why not, since it’s delicious and fun anyway.”
Veganism is a type of lifestyle that excludes meat as well as all animal-based products. (Vegetarianism, in contrast, still allows for animal-based products like eggs, dairy, and cheese.)
Ms. Diez uses firm tofu and plant-based vegan sausage as a meat substitute for menudo (a stew that combines diced marinated pork, carrots, potatoes, and pork liver with tomato sauce).
“My goal is to make sure the ingredients can be found at the palengke [wet market] so it’s more accessible and not rocket science,” she said.
Meanwhile, Christian Angelo Cruz, a registered nutritionist-dietitian and founder of Vegan Strong Philippines, said that those who follow a whole-food diet approach choose the cleanest and healthiest options, like a big bowl of salad with nuts, seeds, and fruits.
“A dish can be vegan by default, but some people tend to make their own twists by adding different ingredients that can be animal-derived, so it is best to ask,” said Mr. Cruz, who turned vegan for health and ethical reasons.
“I was exposed to the unnecessary animal cruelty and exploitation that we humans commit to these innocent, sentient beings, and that solidified my stand against contributing to the pain and suffering of animals,” he said.
Vegan diets tend to provide more fiber, antioxidants, and plant compounds, studies show. They also contain more potassium, magnesium, folate, and vitamins A, C, and E. Poorly planned vegan diets, however, may not provide enough amounts of vitamin B12, niacin, riboflavin, vitamin D, calcium, iodine, selenium, or zinc.
[SIDEBAR] Vegan cooking tips
Richgail “RG” Enriquez-Diez, founder of the Astig Vegan brand and author of the book Filipino Vegan shares cooking tips and her recipe for vegan menudo.
- Most cooking oils are plant-based. As long as it’s not lard, it’s vegan.
- Use fresh tofu. Freeze it overnight so it becomes firm and not mushy.
- Rock salt is better, taste-wise, than iodized salt.
- When cooking, start with the ingredients with the hardest texture.
- Vegan substitutes, such as vegan patis (fish sauce), are available locally in online shopping platforms.
Vegan menudo, serves 6–8:
Ingredients:
- Cooking oil
- 1⁄2 kilo firm tofu, cut into small cubes
- 1 medium potato, peeled, cut into small cubes
- 4 pieces vegan hotdogs, cut into small cubes
- garlic cloves, peeled, crushed, and minced
- 2 medium red onions, peeled and chopped
- Few pinches of sea salt
- 1 medium carrot, peeled, cut into small cubes
- 1⁄4 cup raisins
- 1⁄2 cup garbanzo beans
- 1 1⁄2 cup tomato sauce
- 1 tablespoon tomato paste
- 3 tablespoons soy sauce
- 2 tablespoons brown sugar
Instructions:
- Heat a medium pan over medium heat and pour enough oil to cover the base of the pan.
- Once the oil is hot, fry the tofu until golden brown on all sides.
- Mix in the potatoes and fry until they are tender. Follow with the vegan hotdogs and cook for another minute.
- Turn down the heat then add the garlic and cook until golden. Mix in the onions and a few pinches of salt. Cook until the onions have softened.
- Mix in the carrots, raisins, and garbanzo beans.
- Season with tomato sauce, tomato paste, soy sauce, and brown sugar.
- Mix well.
- Cover and cook over low heat until the carrots have softened, about 3-5 minutes.
- Mix occasionally to ensure nothing sticks on the bottom of the pot.
- Remove the cover and adjust seasoning to taste.
- Cook for another minute and turn off the heat.
- Serve hot with rice.
Interview and text by Patricia B. Mirasol. Video editing by Earl R. Lagundino and Sam L. Marcelo.
