Is Mediterranean Veggies Vegan?

The Ingredient Breakdown

At first glance, the ingredient list for Mediterranean Veggies looks incredibly promising. The primary components are cauliflower, red onion, yellow carrots, asparagus, artichoke, and red bell pepper. These are all whole, unprocessed vegetables that are naturally vegan and form the basis of a healthy diet. The inclusion of avocado oil is also a plus, providing a high smoke point and healthy fats without relying on animal products.

However, the issue lies in the seasoning blend. While most of the spices are harmless, two ingredients warrant a second look. First is sugar. In the United States, white sugar is often processed using bone char (charred animal bones) to bleach and filter it. Unless the brand specifies "organic," "unrefined," or "cane sugar," this ingredient is a gray area for many vegans.

The second flag is natural flavors. This is a catch-all term that can hide a multitude of sources. While natural flavors are derived from plant or animal matter, manufacturers are not required to disclose the source. In savory vegetable blends, natural flavors are sometimes used to mimic savory, meaty notes, and while unlikely to be animal-derived in a veggie mix, it remains a point of ambiguity for strict vegans.

Nutritional Value

From a nutritional standpoint, Mediterranean Veggies is a solid choice. It is low in calories and high in fiber, vitamins, and antioxidants thanks to the variety of colorful vegetables. The addition of avocado oil helps with the absorption of fat-soluble vitamins (A, D, E, and K) found in the carrots and peppers.

The main nutritional watch-out is the sodium content found in the salt and the sugar in the seasoning. While the sugar content is likely minimal per serving, it adds empty calories to a dish that is otherwise nutrient-dense. If you are monitoring your sugar intake or following a strict whole-food plant-based diet, the added sugar is a downside.