Culture Tuesday is a column in which Best of Vegan Editor Samantha Onyemenam explores the cuisines of different cultures across the globe through a plant-based and vegan lens. This article is an Exploration of Fijian Cuisine.
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Fijian cuisine: a treasure trove of plant-based dishes
Fijian cuisine is a mouthwatering cuisine from the South Pacific region rooted in the abundance of fresh fruits and vegetables the region provides. As the global interest in plant-based eating grows, Fijian cuisine offers a treasure trove of plant-based dishes that are flavourful, nutritious, and deeply tied to the land’s history and culture. Thus making Fiji a go-to vacation destination for many vegans.
This article delves into the essence of plant-based Fijian cuisine, exploring its ingredients, traditional dishes, and modern adaptations.
A Legacy of Plant-Based Eating
Fijian cuisine reflects the harmonious relationship between its people and the environment. Before the arrival of colonial influences and the introduction of new animal products and byproducts, Fijian diets largely relied on the bounty of the land and sea. Root crops like dalo (taro/cocoyam/dasheen), tavioka (cassava), and uvi (yams) were dietary staples, complemented by dishes made from coconuts, leafy greens, and local fruits. These ingredients are naturally plant-based and remain integral to Fijian cooking today.
The diversity of Fijian cuisine is further enriched by the influences of Indian indentured labourers brought to the islands during British colonial rule. Indian cuisine introduced spices, Indian-style sauces, and additional vegetarian dishes, blending seamlessly with indigenous Fijian flavours to create a unique culinary identity.
Chinese influence on Fijian cuisine is also significant and reflects the migration of Chinese people to Fiji, particularly during the late 19th and early 20th centuries. The Chinese introduced ingredients such as soy sauce, Chinese cabbage, choy sum, and bok choy into the Fijian cuisine as well as special techniques for cooking with rice and stir frying. Over time, their culinary traditions have blended with indigenous Fijian, Indian, and European influences, resulting in a further enhanced unique fusion of flavours.
Dalo (Taro)
Dali is a very versatile root vegetable which Fijians cook through boiling, frying, mashing, and/or steaming. As its leaves are also edible, they cook this to make delicious soups, stews, and sauces such as rourou.
Rourou is a dish made from stewing dalo leaves in coconut milk, flavoured with aromatics such an onions and garlic, spices, and chillies. It is served with dalo root or tavioka. This is one dish which appears to be traditionally vegan although in more recent times, it can be found made or served with animal products. However, it is a very simple yet flavoursome and nutritious meal to enjoy.
Palusami is another Fiji dish made from the dalo plant. Traditionally prepared for special occasions, palusami is made by wrapping a mixture of coconut milk, onions, and spices in taro leaves, then baking it in a lovo (an underground oven heated by hot stones).
This dish is flavourful and indulgent, showcasing the beauty of simplicity in Fijian cooking. It is commonly non-vegan due to the addition of corned beef in the wrapped mixture. Nonetheless there are vegan versions which simply exclude the corned beef or include uvi (yam), kumala (sweet potato), plantbased luncheon meat or jackfruit in place of the corned beef.
Tavioka (Cassava/Tapioca), Uvi (Yam), and Kumala (Sweet Potatoes)
Tavioka, Uvi, and Kumala are other staple root vegetables cooked by baking, boiling, frying or steaming them and they are often served in curries, soups, and stews or as a side which accompanies them to make a meal more hearty and filling.
Although these root vegetables are often seen in savoury dishes, they are also used to make sweet desserts such as, in the case of tavioka, vakalolo.
Vakalolo is a Fijian dessert made by steaming a mixture of grated cassava, coconut milk (lolo), brown sugar, and optional spices like ginger, cinnamon or cardamom. The mixture is typically wrapped in banana leaves before being steamed to impart additional flavour into it. To serve, the dessert is placed in a bowl and topped with warm coconut milk.
Lolo (Coconut)
Coconut is indispensable in Fijian cooking. Fresh coconut milk is used to enhance the flavour of curries, desserts, soups, and vegetables. Coconut flesh and water are also consumed directly, while grated coconut is used as a garnish or ingredient in desserts.
A popular plantbased Fijian curry is the beans curry which comes in various forms such as with chickpeas, with meat substitutes or ingredients such as potatoes added to it.
Another dish featuring lolo is vudi vakasoso. Vudi vakasoso is a traditional Fijian dish made from ripe or semi-ripe plantains (vudi), which are steamed or boiled and then generously coated in a rich, creamy coconut sauce. The dish is both savoury and sweet, as the natural sweetness of the plantains pairs beautifully with the smooth, nutty flavour of fresh coconut milk or cream.
Sometimes, a touch of sugar or salt is added to enhance the balance of flavours. Vudi vakasoso is often enjoyed as a dessert or snack and is cherished for its simplicity and comforting taste.
Greens
In addition to dalo leaves, green leafy produce features in the Fijian cuisine in other ways. For instance, in the cases of dishes made from nama, bele, and ota.
Nama, bele and ota are three beloved Fijian dishes that highlight the abundance of fresh, nutritious greens available in the islands.
Nama, often called “sea grapes,” is a type of edible seaweed found in Fiji, known for its small, bead-like clusters and fresh, salty flavour. It is highly nutritious, rich in minerals, and widely enjoyed in Fijian cuisine. Dishes featuring nama typically highlight its natural taste, such as in salads mixed with fresh lolo, onions, chilies, and lemon juice. Nama is also used as a garnish or side dish, complementing soups and root crops. Its crisp texture and oceanic flavour make it a unique and beloved ingredient in Fijian culinary traditions.
Bele features the tender leaves of the bele plant, also known as slippery cabbage, Pacific cabbage, or abelmoschus manihot. These leafy greens are cooked to a soft, silky texture and are often simmered with coconut milk, garlic, and onions to create a creamy and comforting dish. Bele is a staple in Fijian households, served alongside root crops like dalo or tavioka and protein rich dishes. Both ota and bele showcase the Fijian connection to fresh, locally sourced ingredients.
Ota is made using edible fern shoots, also known as fiddlehead ferns, which are prized for their crisp texture and slightly earthy flavour. The ferns are often blanched and combined with fresh lolo, onions, tomatoes, and sometimes chilies and/or lime juice for a refreshing and flavourful dish. Ota is typically served as a salad or a side dish and is appreciated for its lightness and health benefits, as it is rich in vitamins and minerals.
Indo-Fijian Curries by Monika of SavoringFiji
Plant-based Fijian cuisine is a celebration of nature’s abundance, showcasing the flavours, textures, and traditions that make Fiji’s food culture so unique. Whether savouring a bowl of creamy rourou, enjoying the smoky aroma of lovo vegetables, or experimenting with modern vegan adaptations, this cuisine offers something for everyone.
As more people embrace plantbased lifestyles, Fijian cuisine provides a delicious and nutritious pathway to sustainable and culturally enriching eating. Plantbased Fijian food is a culinary treasure worth exploring—and sharing.
The following are traditional Indo-Fijian dishes, Kaddu Curry and Khatar Curry by Monika of savoringfiji.com and @savoringfiji on Instagram.
RECIPE: Kaddu Curry
Kaddu Curry is a flavourful pumpkin dish made with tender chunks of pumpkin simmered in a spiced tomato-based curry. Tempered with mustard seeds, cumin, garlic, and turmeric, it combines sweet, savoury, and mildly spicy notes. Often garnished with fresh coriander, this plantbased curry is enjoyed with roti or rice and reflects the fusion of Indian spices with Fijian ingredients.
→ Click here to get Savoring Fiji’s Kaddu Curry Recipe
RECIPE: Khatar Curry
Khatar Curry is a hearty and flavourful dish made with tender, young jackfruit cooked in a spiced curry base. The jackfruit’s meaty texture absorbs the rich blend of spices, including turmeric, cumin, coriander, and garlic, while onions and tomatoes create a savoury gravy. This curry is also most commonly eaten with roti or rice.
→ Click here to get Savoring Fiji’s Khatar Curry
Article by Samantha Onyemenam. Featured Image Credit: Monica from Savoring Fiji.
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