Want to know some of the best plant based super foods from around the world? These are some good ones that you might like to try…
Have you ever wandered through a little European market, stumbled upon a colourful fruit stand in a tropical village, or discovered a tiny café serving something you couldn’t even pronounce? Those are often the moments that make travel unforgettable!
For me, one of the best things about exploring somewhere new is discovering the little things that make a destination special. The winding streets, the friendly shopkeepers, the charming cafés tucked away on side streets…and, of course, the food!
If you’re someone who loves travelling but also cares about what you put into your body, there’s a wonderful world of plant based superfoods waiting to be discovered. From ancient grains to vibrant tropical fruits and nutrient-rich greens, these foods offer a delicious way to experience a destination beyond its usual tourist attractions.
And no, you don’t have to spend your entire vacation searching for the world’s healthiest smoothie! Sometimes, the best discoveries happen when you step into a local market or order something unfamiliar from a little family-run restaurant.
So, grab your imaginary passport (or your real one!) and let’s explore 11 plant based superfoods from around the world that deserve a spot on your travel bucket list.
This post is all about plant based superfoods that you may like to try on your travels or even right at home.
Plant based superfoods:
1. Quinoa — The Andes Mountains, Peru and Bolivia
If there’s one ancient grain that has earned international recognition, it’s quinoa. But there’s something special about trying it in the region where it has been cultivated for thousands of years.
Originating in the Andes of South America, quinoa has long been an important food for Indigenous Andean communities. Today, you’ll find it in everything from traditional soups to modern salads and hearty grain bowls.
Why it’s worth trying: Quinoa provides plant-based protein, fibre, iron and magnesium. It also contains all nine essential amino acids, making it a particularly useful protein source for those following a plant-based diet.
What to try: Look for sopa de quinoa, a comforting quinoa soup, or a fresh quinoa salad featuring local vegetables and herbs.
Travel experience: Imagine enjoying a warm bowl of quinoa soup in a small café in Cusco, Peru, after wandering through cobblestone streets surrounded by colourful markets and historic architecture. It’s the sort of meal that makes you want to linger a little longer.
Travel tip: If you visit the Andes, don’t overlook the local markets. You may discover varieties of quinoa in beautiful shades of red, white and black.
2. Baobab Fruit — Senegal, West Africa
Ever heard of a tree that looks as though it belongs in a storybook? Meet the baobab!
These remarkable trees are famous for their enormous trunks and unusual silhouettes. Their fruit has also become increasingly popular in the world of plant based superfoods.
Baobab fruit has a naturally tangy, citrus-like flavour. The dried pulp can be mixed into drinks, smoothies and oatmeal, making it an interesting ingredient to seek out while exploring West Africa.
Why it’s worth trying: Baobab fruit pulp is rich in vitamin C and contains dietary fibre. It also provides other naturally occurring plant compounds.
What to try: Look for a traditional baobab drink or a refreshing beverage made with baobab pulp. Recipes vary by region, so ask about the ingredients before ordering.
Travel experience: Picture yourself exploring a lively Senegalese market, browsing baskets of local produce and discovering ingredients you’ve never encountered at home. Chat with a vendor, learn how baobab is traditionally prepared, and enjoy the fact that your next food discovery might be growing inside one of the most unusual-looking trees on the planet.
Now that’s a souvenir your taste buds will remember!
3. Moringa — Southern India
Often called the drumstick tree, moringa is an incredibly versatile plant used in traditional cooking throughout parts of South Asia and Africa.
Its leaves can be cooked like other leafy greens, while its long seed pods feature in many Indian dishes. Moringa leaves are also sold dried and powdered, although trying them freshly prepared in a local meal offers a different experience.
Why it’s worth trying: Moringa leaves provide vitamins, minerals, plant-based protein and antioxidant compounds. Their nutritional composition varies depending on whether they’re eaten fresh or dried.
What to try: In southern India, look for murungakkai sambar, a traditional lentil-based stew that often includes moringa pods. You might also encounter dishes featuring moringa leaves.
Travel experience: Spend an afternoon exploring a small town in Tamil Nadu, India. Browse a local market, admire the colourful spices and tropical produce, then find a family-run restaurant where you can try a traditional moringa dish.
Don’t worry if you can’t pronounce everything on the menu. A friendly smile and a little curiosity can go a long way!
4. Matcha — Kyoto, Japan
If peaceful gardens, traditional tea houses and beautifully preserved streets sound like your kind of travel experience, Kyoto belongs on your list.
Matcha is finely ground green tea powder with deep roots in Japanese tea culture. Unlike ordinary steeped green tea, matcha involves consuming the powdered tea leaf itself, making its preparation and flavour quite distinctive.
Why it’s worth trying: Matcha contains catechins and other polyphenols, including the antioxidant EGCG. It also contains caffeine, so keep that in mind if you’re sensitive to it or prefer a caffeine-free afternoon.
What to try: Visit a traditional tea house for a bowl of prepared matcha. If you enjoy a little indulgence, you could also sample matcha mochi or a matcha dessert.
Travel experience: Picture yourself wandering through Kyoto’s historic streets, stopping to admire a peaceful garden before settling into a small tea house. There’s something wonderfully grounding about slowing down and appreciating a drink that’s prepared with such care.
5. Seaweed — South Korea
Some plant based superfoods grow on trees, some grow in fields, and others thrive beneath the sea.
Seaweed is a staple ingredient in many East Asian cuisines, particularly Korean and Japanese cooking. Depending on the variety, it can be delicate, savoury, chewy or crisp.
Why it’s worth trying: Seaweed can provide iodine, fibre and various minerals. Its nutritional value depends on the species, and iodine levels can be especially high in certain types. More isn’t necessarily better, particularly for people who need to monitor iodine intake.
What to try: In South Korea, look for gim, the thin roasted seaweed sheets commonly eaten with rice, or miyeok-guk, a traditional seaweed soup.
Travel experience: Visit a traditional market in Busan or another coastal Korean city and discover the variety of dried seaweeds on display. You’ll find a fascinating connection between local food traditions and the surrounding ocean.
If you’ve only encountered seaweed wrapped around sushi, you’re in for a surprise. There are so many more ways to enjoy it!
6. Turmeric — Kerala, India
Few spices are as recognizable as turmeric, with its brilliant golden-orange colour and earthy flavour.
Kerala, in southwestern India, is known for its lush landscapes, spice-growing traditions and distinctive cuisine. Exploring this region can be a wonderful opportunity to discover turmeric as more than just a jar in your kitchen cupboard.
Why it’s worth trying: Turmeric contains curcumin, a naturally occurring compound studied for its antioxidant and anti-inflammatory properties. However, eating turmeric as part of a balanced diet shouldn’t be confused with taking concentrated supplements or treating a medical condition.
What to try: Sample a vegetable curry seasoned with turmeric, or enjoy a traditional lentil dish with rice. Turmeric is often used alongside ginger, garlic, cumin and other spices.
Travel experience: Imagine walking through a spice market, surrounded by the warm aromas of freshly ground spices, then stopping for a colourful vegetarian meal in a little restaurant.
You may even return home inspired to experiment with your own curry recipes. Just remember that turmeric stains almost everything it touches…including your favourite white shirt if you’re not careful!
7. Açaí — The Brazilian Amazon
If you’ve ever admired those beautiful purple smoothie bowls on social media, you’ve probably come across açaí.
This deep-purple fruit comes from a palm native to tropical Central and South America, particularly the Amazon region of Brazil. While açaí bowls have become popular around the world, the fruit has a longer culinary history in the Amazon.
Why it’s worth trying: Açaí contains anthocyanins, the plant pigments responsible for its deep purple colour, along with fats, fibre and other plant compounds. The nutritional profile of an açaí bowl depends heavily on what is added to it.
What to try: In Brazil, look for locally prepared açaí, which may be served differently from the sweetened smoothie bowls popular elsewhere.
Travel experience: Exploring a riverside market or a small café in the Amazon region could introduce you to a completely different way of enjoying this now-famous fruit.
If you order an açaí bowl topped with granola, bananas and tropical fruit, you can ask whether the base contains added sugar. That way, you can enjoy the local flavour while choosing something that suits your preferences.
8. Chia Seeds — Mexico and Guatemala
Tiny but versatile, chia seeds have a long history in Mesoamerica, where chia was cultivated by Indigenous peoples long before it became a fashionable addition to smoothie bowls.
Today, chia seeds are easy to find worldwide, but exploring their historical roots adds another layer of appreciation to this everyday ingredient.
Why they’re worth trying: Chia seeds provide fibre, plant-based omega-3 fatty acids in the form of ALA, and some protein and minerals. Their soluble fibre absorbs liquid and creates a gel-like texture.
What to try: Look for agua de chía, a refreshing chia drink. You can also try chia pudding or a fruit drink featuring local ingredients.
Travel experience: While exploring a colourful market in Mexico, take a break at a little café and sample a traditional chia beverage. It’s a simple way to connect a familiar ingredient with the place it comes from.
At home, you can add chia seeds to overnight oats or make a quick pudding. Just remember to mix them thoroughly with enough liquid rather than swallowing large spoonfuls of dry seeds.
9. Teff — Ethiopia
Here’s one for the adventurous eater who loves discovering ingredients that don’t always get the attention they deserve.
Teff is a tiny grain native to the Horn of Africa and particularly important in Ethiopian food culture. Despite its small size, it plays a starring role in one of the region’s most recognizable foods: injera.
Injera is a soft, fermented flatbread traditionally made with teff flour. Its slightly tangy flavour and spongy texture make it perfect for scooping up stews and vegetable dishes.
Why it’s worth trying: Teff provides carbohydrates, fibre, protein and minerals, including iron. Its precise nutritional composition depends on the variety and preparation.
What to try: Enjoy injera served with lentil stews, chickpeas and colourful vegetable dishes. Ask whether the injera is made entirely from teff, as some versions use blended flours.
Travel experience: Imagine sharing a traditional Ethiopian meal at a small restaurant with an assortment of dishes arranged on a large platter. Instead of reaching for a fork, you use pieces of injera to gather the food.
It’s delicious, communal and a little different from the usual restaurant experience. Sometimes, the best part of travelling is learning a new way to eat!
10. Jackfruit — Kerala, India and Southeast Asia
Want to try a tropical fruit that can be as large as a small suitcase? Jackfruit is certainly a conversation starter!
Native to parts of South Asia, jackfruit is widely eaten across tropical regions and used in both sweet and savoury dishes. When ripe, its golden flesh is sweet and fruity. When young and unripe, it has a firmer, more neutral texture that makes it popular in plant-based cooking.
Why it’s worth trying: Jackfruit provides carbohydrates, fibre and nutrients including vitamin C and potassium. Young jackfruit is useful in plant-based meals, although it isn’t a particularly protein-rich meat substitute on its own.
What to try: Sample ripe jackfruit fresh from a market, or try a savoury jackfruit curry. In some restaurants, you’ll also find young jackfruit prepared as a pulled-meat alternative.
Travel experience: Visit a tropical fruit market and ask a vendor to show you a ripe jackfruit. The size alone might make you laugh, especially if you’ve only ever seen the neat little packets sold in grocery stores.
If you enjoy discovering unusual foods, this is a wonderful one to seek out. Just be sure to distinguish sweet ripe jackfruit from young jackfruit used in savoury dishes…they’re quite different experiences!
11. Amaranth — Mexico
Our final stop takes us to Mexico, where amaranth has been cultivated for thousands of years.
Like quinoa, amaranth is technically a pseudocereal: it is used much like a grain but doesn’t belong to the same botanical family as wheat or other true cereal grains. Both its seeds and leaves can be eaten.
Why it’s worth trying: Amaranth seeds provide plant-based protein, fibre and minerals such as magnesium and iron. They also contain a useful range of amino acids.
What to try: Look for alegrías, traditional Mexican sweets made with popped amaranth, often combined with honey or another sweetener. For a savoury option, seek out dishes featuring amaranth leaves or grain.
Travel experience: Picture yourself exploring a small Mexican town, browsing artisan stalls and sampling traditional treats while admiring colourful buildings and lively plazas.
Amaranth is a lovely reminder that some of today’s trendy health foods have been enjoyed for generations. Sometimes, the most exciting discovery isn’t a new invention at all…it’s an old tradition waiting to be appreciated again.
One of the most wonderful things about travelling is discovering that the world is full of foods, flavours and traditions that are completely different from our own.
From quinoa in the Andes to teff in Ethiopia and açaí in the Amazon, these 11 plant based superfoods offer a delicious reason to explore beyond the usual tourist attractions.
You might discover a new favourite ingredient, learn a traditional recipe or find yourself chatting with a local vendor in a charming little market. And even if you try something that doesn’t become your new favourite food, you’ll have a story to tell when you get home!
So, the next time you’re planning a getaway, consider adding a few local food discoveries to your itinerary. Wander through the market, order something unfamiliar and let curiosity lead the way.
Because sometimes, the best travel memories aren’t found in a guidebook. They’re found around a little café table, in a bustling market or in that first surprising bite of something new.