Trekking in Nepal is a great adventure, with beautiful mountains, friendly people, and unique cultures. For vegan and vegetarian trekkers, it is possible to enjoy the trekking experience while sticking to your diet.
Nepal is quite vegetarian-friendly, and many local dishes are naturally vegan or can be made vegan with small changes. In this guide, we will share some tips for vegan and vegetarian trekkers, especially for treks like the Manaslu Circuit and Tsum Valley.
What to Expect for Vegan and Vegetarian Food
Nepalese food is simple but delicious. Many dishes are made with fresh vegetables, lentils, rice, and spices. In most trekking areas, including the Manaslu Circuit and Tsum Valley, you will stay in tea houses that provide meals.
These tea houses usually have a menu with a variety of dishes, including vegetarian options.
Some common vegetarian dishes in Nepal include:
Dal Bhat
This is the main meal of Nepal. It is a combination of rice, lentil soup (dal), and cooked vegetables. Dal Bhat is vegetarian by default and can easily be made vegan by asking to skip the ghee (clarified butter).
Vegetable Fried Rice
Fried rice with mixed vegetables is a simple and tasty dish. Just ask them not to use eggs if you are vegan.
Vegetable Curry
Many tea houses offer vegetable curries that are cooked with spices and served with rice or chapati. These are usually vegan, but you can ask to make sure there is no ghee.
Chapati with Vegetables
Chapati is a type of flatbread that is often served with cooked vegetables. This is usually vegan and makes for a filling meal.
Momos
Momos are dumplings filled with vegetables. They are available in most trekking areas, but they may contain butter, so make sure to ask before ordering.
How to Communicate Your Dietary Needs
Most people in Nepal understand what it means to be vegetarian. However, explaining vegan requirements can sometimes be tricky, especially in remote areas like Tsum Valley. It is a good idea to learn a few key phrases in Nepali to help communicate your dietary needs:
- “Ma veg khaana khaanchhu”: This means “I eat vegetarian food.”
- “Ma doodh, ghiu, ani anda khadina”: This means “I do not eat milk, butter, or eggs.”
It is also helpful to mention that you do not eat ghee, as it is often used in cooking. The locals are usually very friendly and will try their best to accommodate your needs if you communicate clearly.
Tips for Eating Vegan or Vegetarian on the Trail
Stick to Simple Dishes
The simpler the dish, the easier it is to make sure it is vegan. Dal Bhat, steamed rice, and vegetable curry are usually safe choices. The fewer ingredients, the less chance there is for something non-vegan to be added.
Bring Your Own Snacks
While trekking in Nepal, especially in remote areas like the Manaslu Circuit Tsum Valley, it is a good idea to bring your own snacks. Some vegan-friendly snacks include nuts, dried fruits, energy bars, and peanut butter. This way, you will always have something to eat if you cannot find suitable options at the tea house.
Ask About Ingredients
Sometimes dishes may contain hidden ingredients like ghee or milk powder. Do not be afraid to ask what is in the food. The people running the tea houses are usually understanding and will tell you if something is not suitable for your diet.
Eat Plenty of Dal Bhat
Dal Bhat is a complete and nutritious meal that provides you with energy for trekking. It is also refillable—many tea houses will give you more rice, dal, and vegetables if you ask. Dal Bhat is also one of the safest options for vegans and vegetarians.
Avoid Packaged Foods
Packaged snacks and instant noodles are available at tea houses, but they are often not vegan or may contain hidden animal products. Stick to fresh, cooked meals whenever possible.
Bringing Vegan or Vegetarian Supplements
Trekking in the mountains requires a lot of energy, and it is important to stay healthy during your trek. Since some areas, like Tsum Valley, are remote and have limited food options, it is a good idea to bring some supplements:
- Protein Powder: Protein is important for energy and muscle recovery, especially during long treks. Bring some vegan protein powder to add to your meals or drinks.
- Multivitamins: Multivitamins can help make sure you are getting enough nutrients, especially if the food options are limited.
- B12 Supplements: Vitamin B12 is usually found in animal products, so it is important for vegans to take a B12 supplement while trekking.
Trekking with Your Own Cooking Gear
If you are very concerned about finding vegan or vegetarian food, you could consider bringing your own small camping stove and cooking gear. This way, you can make your own meals and be sure of what you are eating. This is more common for trekkers who want complete control over their diet. However, carrying cooking gear can be heavy, so it is important to consider if it is worth the extra weight.
Tips for Staying Healthy
Drink Lots of Water
Staying hydrated is very important, especially at high altitudes to prevent altitude sickness. Bring a reusable water bottle and use water purification tablets or a filter to make sure you have enough clean water. Drinking water also helps with acclimatization.
Eat Enough Calories
Trekking in Nepal can be very demanding, especially on routes like the Manaslu Circuit and Tsum Valley. Make sure you are eating enough to keep your energy levels up. Dal Bhat, chapati, and vegetable curries are good choices for high-energy meals.
Avoid Raw Foods
It is better to avoid raw vegetables or salads while trekking, as they might not be washed with clean water. Stick to cooked food to avoid getting sick.
Challenges for Vegan and Vegetarian Trekkers
Limited Food Option
In remote areas like the Manaslu Circuit and Tsum Valley, the food options can be limited. The menus in the tea houses are often the same, and there may not be a lot of variety. It is important to be prepared for simple meals and to bring some of your own snacks and supplements to stay healthy.
Hidden Ingredients
Ghee, milk, and eggs are sometimes used in cooking without being mentioned. Always ask about the ingredients, especially in dishes like fried rice or curries, to make sure they are vegan.
Long Days Between Meals
Trekking days can be long, with hours of walking between tea houses. It is a good idea to carry snacks like nuts, dried fruits, or energy bars to keep you going throughout the day.
Positives for Vegan and Vegetarian Trekkers
Dal Bhat Power
Dal Bhat is naturally vegetarian and can be made vegan easily. It is filling, nutritious, and gives you all the energy you need for trekking. It is also widely available and is the staple food for most people in Nepal.
Friendly Locals
The people in Nepal are very welcoming and will try their best to accommodate your dietary needs. If you explain clearly, they are usually happy to prepare meals without animal products.
Fresh Vegetables
You can enjoy fresh, locally grown vegetables. The vegetables are often cooked simply, without dairy, which makes it easy for vegans and vegetarians
Sample Vegan and Vegetarian Meal Plan
Here is a sample meal plan for a day of trekking on the Manaslu Circuit or Tsum Valley:
- Breakfast: Porridge made with water, with a banana if available, and black tea or herbal tea.
- Snack: A handful of nuts, dried fruits, or an energy bar.
- Lunch: Dal Bhat with extra vegetables, no ghee, and chapati.
- Afternoon Snack: Peanut butter on chapati or a fruit if available.
- Dinner: Vegetable curry with steamed rice and black tea.
Final Thoughts
Trekking in Nepal as a vegan or vegetarian is very doable, but it does require some preparation. The Manaslu Circuit and Tsum Valley are beautiful and remote areas, and while the food options may be simple, they are usually healthy and filling. Stick to dishes like dal bhat, fried rice, and vegetable curries, and bring your own snacks and supplements to make sure you are getting enough nutrients.
Remember to communicate clearly with the tea house staff about your dietary needs, and do not be afraid to ask questions about the ingredients. With a little bit of planning, you can enjoy the adventure of trekking in Nepal while staying true to your vegan or vegetarian diet.
