Onions and garlic are often considered essential ingredients in cooking. However, whether for health reasons, digestion, allergies, religious traditions, or simply personal taste, it is entirely possible to cook without garlic or onion. In vegetarian cuisine, these two ingredients are often used to enhance the flavor of dishes, but they are not irreplaceable. Many substitutes exist to maintain or even enhance the flavor of your recipes without using these bulbs. In this article, we will explore various tips and techniques for cooking creatively without garlic or onion, along with some suggestions for delicious vegetarian recipes.

Why Cook Without Garlic or Onion?

Before diving into the subject, it’s useful to understand why some people choose to exclude garlic and/or onion from their diet.

1. Digestive Constraints and Allergies
   Some people experience digestive discomfort (bloating, gas, reflux) after consuming garlic or onion. Others, more rarely, are allergic and must strictly avoid them. Additionally, it’s known that FODMAPs, a group of carbohydrates found in several foods including onion and garlic, can cause problems for some individuals with irritable bowel syndrome (IBS).

2. Personal or Religious Preferences
   In certain culinary traditions or religious practices (such as Jain cuisine), the use of garlic and onion is prohibited. Other people, for taste preference reasons, simply do not like their strong flavor or lingering odor.

3. Culinary Variations
   Wanting to reduce or eliminate garlic and onion can also correspond to a desire to discover other flavors, experiment with new spices, or vary one’s diet.

Whatever the reason, it is always possible to cook and enjoy meals without garlic or onion, while respecting a vegetarian diet, and without sacrificing the flavor of your dishes.

Basic Principles for Replacing Garlic and Onion

1. Intensify Flavors with Other Aromatics

To compensate for the absence of these two bulbs, a wide range of fresh or dried herbs, spices, and vegetarian condiments can be used. Here are some examples:

• Fresh Herbs: Parsley, cilantro, chives, basil, mint, tarragon, thyme, rosemary, sage.
• Spices: Paprika, cumin, ground coriander, turmeric, curry, mild or hot chili, nutmeg, cardamom, cinnamon, cloves, mustard seeds, fenugreek.
• Condiments: Mustard, miso, curry paste, soy sauce, tamari sauce, various vinegars (cider, balsamic, sherry), chili paste.

These aromatics play an essential role in creating flavorful vegetarian dishes and can easily replace the taste intensity of garlic and onion.

2. Use Substitutes That Resemble Garlic and Onion

Some ingredients have a smell or taste that can resemble garlic, onion, or even shallot, without being them. They allow for similar flavors, especially when mixed and cooked properly. Among the most well-known:

• Chives: Provide a slight onion flavor when used raw or cooked.
• Garlic Scapes: They are milder than traditional garlic and have a more delicate taste, slightly reminiscent of garlic while having a slight green note.
• Asafoetida (hing): Very popular in Indian cuisine. Used sparingly, it brings a flavor reminiscent of garlic and onion, ideal for vegetarian dishes like curry or dal.

3. Harness the Power of Umami

Umami is the famous fifth taste, responsible for adding depth and roundness in the mouth. Garlic and onion contribute to this effect, but many other umami-rich ingredients can take over:

• Mushrooms (shiitake, porcini, button mushrooms).
• Sun-dried tomatoes or tomato paste.
• Soy sauce, miso, tamari.
• Nutritional yeast (an excellent choice for its cheesy taste and nutrient richness).

These alternatives enhance the overall flavor of a dish, compensating well for the absence of garlic and onion, without necessarily replicating their exact taste.

4. Emphasize Cooking Techniques

The way you cook your food can also play a key role in achieving rich and complex flavors:

• Roasting or Grilling: Roasting vegetables in the oven or grilling them in a pan concentrates their flavors and develops slightly caramelized notes reminiscent of onion sweetness.
• Deglazing and Reducing: Deglazing a dish with white wine, red wine, or even a bit of broth and letting it reduce can add additional aromatic intensity.
• Stir-frying: Quickly stir-frying vegetables, tofu, or plant proteins over high heat retains their crunchiness and enhances their natural flavors.

Tips for Cooking Varied Dishes Without Garlic or Onion

Tip 1: Infuse Herbs Before Cooking

It’s possible to create flavored oils or herb infusions to gently flavor your dishes without garlic or onion. For example, heat a bit of olive oil over very low heat, add herbs like rosemary or thyme, let infuse for a few minutes, then remove the herbs before sautéing your vegetables in this flavored oil.

Tip 2: Choose Vegetables with Pronounced Flavor

Instead of focusing on onion, why not highlight other vegetables with strong flavors, such as leek (the white part is milder than onion), new shallot (milder than traditional shallot), fennel (light anise), celery stalk, or even grilled cauliflower, which develops a deep flavor when roasted.

Tip 3: Replace Onion with Shallot or Chives

If your exclusion diet allows for shallot, know that it is generally milder in taste than onion. There are different varieties, some sweeter than others. Chives, similar to chives, can also be an excellent substitute, especially for garnishing dishes at the end of cooking.

Tip 4: Use Miso for a Robust Taste

Miso (fermented soybean paste) is a key ingredient in Japanese and vegetarian cuisine. It adds a salty and fermented touch that can replace the intensity of garlic and onion. For example, it can be incorporated into soups, marinades, or used to season roasted vegetables.

Tip 5: Highlight Whole Spices

It’s common to use ground spices, but when you toast whole spices in a bit of oil before adding other ingredients, you release a richer range of flavors. This is particularly useful for Indian or Asian-inspired dishes. Mustard seeds, coriander, cumin, fenugreek, and others can then release their aromas before adding vegetables or legumes.

Vegetarian Recipes Without Garlic or Onion

For inspiration, here are some ideas for entirely vegetarian, delicious, and easy-to-make dishes that exclude garlic and onion. Feel free to adapt them according to your tastes and what you have in your pantry.

1. Miso Vegetable Soup

Ingredients (4 servings)

• 2 medium carrots, sliced
• 1 leek (white part only), thinly sliced
• 2 potatoes, diced
• 1 celery stalk, thinly sliced
• 1 liter of water or vegetable broth (without garlic or onion)
• 2 tablespoons of miso (white or brown)
• Thyme, rosemary, parsley
• Salt, pepper

Preparation

1. In a large pot, heat a drizzle of olive or canola oil.
2. Add the leek and celery, and lightly sauté them to develop their aromas.
3. Incorporate the carrots and potatoes, then pour in the water or broth.
4. Add the thyme and rosemary. Let simmer, covered, for 20 to 25 minutes, until the vegetables are tender.
5. Remove the pot from the heat. Dilute the miso in a bowl with a bit of hot broth taken from the soup.
6. Pour the diluted miso into the pot. Avoid reheating to preserve the probiotic properties of the miso.
7. Adjust the seasoning with salt and pepper. Serve immediately, garnished with fresh parsley.

2. Vegetable Curry with Asafoetida

Ingredients (4 servings)

• 2 small zucchinis, cubed
• 1 eggplant, cubed
• 1 red or yellow bell pepper, sliced
• 2 ripe tomatoes, diced
• 1 teaspoon mustard seeds
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/4 teaspoon asafoetida (hing)
• 1 teaspoon turmeric
• 200 ml coconut milk (or coconut cream)
• Salt, pepper
• Vegetable oil (sunflower or canola)

Preparation

1. In a deep pan or wok, heat a drizzle of oil.
2. Add the mustard seeds. When they start to pop, slightly lower the heat.
3. Incorporate the asafoetida, ground cumin, and coriander, then the turmeric. Stir for a few seconds to release the aromas.
4. Add the zucchini cubes, eggplant, and bell pepper strips. Sauté for 5 to 7 minutes over medium heat.
5. Incorporate the diced tomatoes. Add a little water if necessary, then let simmer until the vegetables are almost cooked.
6. Add the coconut milk, salt, and pepper. Let simmer for another 5 minutes to achieve a creamy sauce.
7. Serve your curry with basmati rice or naan (without garlic, of course), adjusting the seasoning to your taste.

3. Red Lentil and Carrot Patties

Ingredients (6 patties)

• 150 g red lentils
• 2 grated carrots
• 1/2 leek (optional if you don’t tolerate alliums)
• 1 teaspoon sweet paprika
• 1 teaspoon ground cumin
• 2 tablespoons oatmeal or chickpea flour
• Salt, pepper
• Oil for cooking

Preparation

1. Rinse the red lentils and cook them in boiling unsalted water for about 10 minutes, until tender. Drain them.
2. In a bowl, mix the cooked red lentils, grated carrots, and, if desired, finely chopped leek.
3. Add the paprika, cumin, oatmeal, or chickpea flour. Season with salt and pepper. Adjust the consistency by adding more oatmeal if necessary.
4. Form patties with your hands. Heat a drizzle of oil in a pan, then cook the patties for 3 to 4 minutes on each side until golden.
5. Serve with a green salad, quinoa, or rice, and perhaps a drizzle of miso-lemon yogurt sauce or a tomato sauce spiced with fresh herbs.

4. Creamy Pasta with Basil and Mushrooms

Ingredients (2 servings)

• 200 g pasta (fusilli, penne, whole or gluten-free)
• 150 g button mushrooms, sliced
• 1 handful of fresh basil leaves
• 1 tablespoon almond puree (or vegetable cream of your choice)
• 1 teaspoon nutritional yeast
• 1 teaspoon lemon juice
• Salt, pepper
• Olive oil

Preparation

1. Cook the pasta in a large pot of salted boiling water according to the package instructions. Drain them.
2. Meanwhile, heat a drizzle of olive oil in a pan. Add the mushrooms and sauté until lightly browned.
3. Blend the basil, almond puree, nutritional yeast, and lemon juice with a bit of hot water to obtain a smooth and creamy sauce. Season with salt and pepper.
4. Pour this sauce over the mushrooms in the pan to gently warm it.
5. Incorporate the cooked pasta, mix well, and serve immediately. You can garnish with a bit of chopped fresh basil.

Additional Tips to Enhance Your Dishes

• Play with Textures: The crunchiness of seeds (sunflower, pumpkin) or nuts (cashews, almonds) can enliven a dish that’s too soft.
• Vary Vinegars and Sauces: A drizzle of balsamic vinegar, soy sauce, or tamari at the end of cooking can make the flavor more complex.
• Add a Hint of Sweetness: Sometimes, it’s the sweet side that’s missing when not using caramelized onion. A bit of coconut sugar, maple syrup, or honey (if you consume it) can add this touch.
• Consider Nut Purees: Peanut, cashew, sesame (tahini) purees have great potential to enrich a dish and give it a creamy texture.
• Balance Your Plate: In a vegetarian diet, think about combining legumes, grains, and vegetables to ensure complete nutritional intake, especially if you’re skipping garlic or onion, which are rich in certain beneficial sulfur compounds.

Complete Menu Ideas Without Garlic or Onion

To help you plan complete meals, here are some ideas for entirely vegetarian menus, without garlic or onion, while being balanced and flavorful.

Menu 1

• Starter: Raw fennel, orange, and mint salad, dressed with a drizzle of olive oil and a few drops of cider vinegar.
• Main Course: Vegetable curry with asafoetida served with basmati rice.
• Dessert: Vegan panna cotta with vanilla and red fruit coulis.

Menu 2

• Starter: Pumpkin soup with ginger, garnished with chives.
• Main Course: Red lentil and carrot patties, served with a sauté of mushrooms and roasted seasonal vegetables.
• Dessert: Apple and cinnamon crumble, with a bit of whipped soy cream.

Menu 3

• Starter: Bruschetta without garlic: grilled bread, rubbed with a bit of fresh tomato and garnished with basil and olive pieces.
• Main Course: Creamy pasta with basil and mushrooms, accompanied by a green salad with nuts and a drizzle of walnut oil.
• Dessert: Exotic fruit salad (mango, pineapple, kiwi) with a hint of lime juice.

Frequently Asked Questions and Practical Answers

1. What can I replace garlic with in a tomato sauce?
You can add herbs (oregano, basil, thyme), a bit of smoked paprika, and finely chopped sun-dried tomatoes to add depth. A hint of asafoetida can also bring a slight garlicky taste if you enjoy the flavor.

2. Can onion be replaced in a broth?
Absolutely. Use leek, celery, carrot, dried or fresh herbs (parsley, thyme, bay leaf). You can also add a bit of dried mushrooms to enhance the umami taste.

3. How to avoid bland dishes without garlic or onion?
Rely on spices, condiments like miso, soy sauce, balsamic vinegar, or lemon. Also, play with aromatic herbs and cooking methods (roasting, grilling, slow simmering) to bring out and concentrate flavors.

4. Is chive tolerated if I eliminate garlic and onion?
It depends on your sensitivities and the goal you’re pursuing. Chive is part of the allium family, but it is often better tolerated by people who have trouble with garlic and onion. If you’re following a strict allium-free diet (like in some Jain diets), it should be excluded as well. Otherwise, you can test it and see how your body reacts.

5. How to give a garlicky note to a dish when you don’t want to use garlic?
Asafoetida is the most well-known solution. But you can also use garlic scapes, which are milder and less irritating than the bulb, or even black garlic powder (if you tolerate it) which has a milder and caramelized taste.

Conclusion

Cooking without garlic or onion may seem like a real challenge, especially for those accustomed to these ingredients, staples of many cuisines worldwide. However, there are a multitude of alternatives and tips to add flavor, depth, and personality to vegetarian dishes without resorting to these bulbs. Aromatic herbs, spices, asafoetida, fermented sauces, roasting, sauce reduction, and even the judicious addition of umami-rich vegetables allow for the creation of meals as tasty as they are varied.

By adopting these tips, you’ll discover new ways to explore the richness of vegetarian cuisine while respecting your dietary constraints or personal preferences. So, go ahead, test original recipes and let your creativity flow. You’ll see that by subtly combining spices, aromatics, and cooking techniques, you can achieve dishes just as delightful as with garlic or onion, without losing any flavor. Enjoy your meal and happy culinary discovery.