Paraguay
Asunción
Paraguay is a meat-heavy country: sopa paraguaya and asado are everywhere. But Asunción has a growing vegan scene and Mercado 4 is one of the best produce markets in South America. Breakfast is the hardest meal; self-cater with oats, fruit, and flax.
Budget: $4-6/day cooking. $6-10/day with occasional restaurants.
Markets
- Mercado 4 (Mcal. Estigarribia): the main produce market. Go early morning for variety, beans, greens, onions, garlic, broccoli, cabbage, and cheap fruit.
- Feria de la Agricultura Familiar: weekend farmers market with organic produce; location varies, so check local listings.
- Mariscal Farmers Market: Tuesdays 9 AM-9 PM at Mariscal Shopping with organic and artisanal vendors.
Supermarkets
- Delimarket: good produce selection and some imported items.
- Casa Rica: 20% off produce on Mondays; solid selection.
- La Marchante: gourmet supermarket with vegan products, plant milks, and nutritional yeast.
Health stores
- Planeta Verde Almacén: supplements, nutritional yeast, plant milks.
- Nutritiva Store: similar selection and helpful staff.
Restaurants
- Alma Zen: all-vegan, organic, supravegan-friendly if you ask for no oil.
- ECO Café Resto Plant-Based: smoothie bowls, salads, and warm bowls.
- Rainbowl Paraguay: Buddha bowls, açaí, healthy options.
- Combitos: casual, budget-friendly vegan options.
Accidentally supravegan
- Mandioca boiled or steamed.
- Rice, beans, and vegetables if ordered sin carne, sin queso, sin huevo, sin aceite.
- Ensalada mixta is common but usually too light to be a full meal.
Local staples
- Mandioca/cassava/yuca
- Corn/maíz
- Beans
- Papaya, pineapple, banana, passion fruit
- Rice and tropical fruit
Tips
- Most restaurants can modify dishes if you ask politely.
- Paraguayans are warm and accommodating; lead with respect.
- Carry flaxseed and backup snacks.
- Learn the phrase before you need it.
Say it first
Soy vegano, sin carne, sin queso, sin huevo, sin aceite.