Oman

Vegetarian options in Oman can be somewhat limited, especially outside of larger cities. While many dishes rely on meat, particularly lamb and chicken, there are still choices available. Vegetarian-friendly dishes often center around rice, vegetables, lentils, and beans. Salads, hummus, and various bread are also readily available. In restaurants, it's crucial to clearly communicate dietary restrictions, as some dishes may contain hidden meat products like stock or broth. Local vegetarian dishes include lentil soup ("Shorbat Adas"), vegetable biryani, and various salads. Many Indian restaurants, prevalent in Oman, offer a wider range of vegetarian curries and dishes. It's always advisable to inquire about ingredients and preparation methods to ensure a dish is truly vegetarian.

Veganism is less common in Oman, and finding strictly vegan options can be challenging. Dairy products, like ghee and yogurt, are frequently used in Omani cooking, and many dishes contain meat or fish-based broths. However, some naturally vegan dishes exist, such as rice-based dishes without ghee, salads without dairy dressings, and certain lentil or bean-based soups. Communicating vegan requirements clearly is essential, as even seemingly vegan dishes might include hidden animal products. It's helpful to learn some basic Arabic phrases to explain dietary needs. Fruits and vegetables are readily available in markets, offering a reliable source of vegan food. Indian restaurants can sometimes provide vegan-friendly options, but careful inquiry is necessary.

Nuts, particularly almonds, walnuts, and pistachios, are frequently used in Omani cuisine, both as ingredients and garnishes. They appear in various dishes, including desserts like halwa, rice dishes, and meat stews. Individuals with nut allergies should exercise caution and inquire about the presence of nuts in dishes. It's advisable to learn how to say "I have a nut allergy" in Arabic ("Ana ladayh husasiyah min al-mukasarat") to communicate effectively with restaurant staff. While some restaurants may be aware of allergies, awareness levels can vary, so careful communication is crucial. Checking ingredient lists and visually inspecting dishes is always recommended.

Dairy products, especially ghee (clarified butter) and yogurt, are common ingredients in Omani cuisine. Ghee is used in many traditional dishes, including rice dishes, meat preparations, and desserts. Yogurt is often served as a side dish or used in sauces and marinades. People with dairy allergies or lactose intolerance should be cautious and inquire about the presence of dairy in dishes. Learning how to say "I have a dairy allergy" in Arabic ("Ana ladayh husasiyah min al-alban") can be helpful. While awareness of dairy allergies is increasing, it's still important to communicate clearly with restaurant staff and carefully examine food before consuming it.

Wheat is a staple in Omani cuisine, and gluten is present in many common foods, including bread ("khubz"), which is a fundamental part of meals. Individuals with celiac disease or gluten intolerance should be aware of the prevalence of gluten and exercise caution. While gluten-free options are not widely available in traditional Omani restaurants, some larger establishments in cities might offer alternatives. Communicating dietary restrictions clearly is essential. Learning how to say "I have a gluten allergy" or "I cannot eat gluten" in Arabic ("Ana ladayh husasiyah min al-gluten" or "La astطيعu akl al-gluten") can be beneficial. Focusing on rice-based dishes, salads, and grilled meats without breading can be a safer approach.