International Students Good Food Guide
INTRODUCTION
Welcome! The Concordia Food Coalition surveyed international students at Concordia University in order to design a “Good Food Guide” that truly meets their needs. We heard the same recurring challenges — navigating grocery stores in a new city, finding restaurants that welcome different tastes and dietary needs, ordering online in bulk, and understanding food substitutions when familiar ingredients aren’t available here.
By talking directly to you — students from around the world at Concordia — we’ve gathered the real-life tips and preferences that matter. This guide gives you:
- trusted grocery store recommendations in and around the city,
- restaurant picks tailored to diverse appetites and budgets,
- smart advice for online food ordering (local services, delivery tricks, keeping things affordable),
- and a handy substitution chart so you can adapt recipes when you spot something unfamiliar on the shelves.
Our aim? To make food in Montreal easier, friendlier and more enjoyable. Whether you’re cooking with new ingredients, grabbing a quick bite between classes, or ordering in after a long day — we hope this guide helps you feel at home in the kitchen and the city.
Are we missing something? Send us your suggestions anytime at info@concordiafoodcoalition.com
CULTURAL GROUPS AT CONCORDIA
Click a specific group to jump to the section for info on:
- Student Associations & Community Groups
- Grocery Stores and Online Ordering
- Top Affordable Restaurants near Campus or in Montreal
TOP TIPS FOR INTERNATIONAL STUDENTS
Shop Online for Frozen Items
Check delivery/pickup & time-in-transit for frozen goods – make sure the service supports frozen-safe delivery or pickup times so the items don’t thaw in transit. For example, platforms like Costco Canada offer same-day delivery of frozen goods.
Inspect labels for nutritional quality and storage instructions – When you can’t see the product in-store, online shopping means you need to rely on what the label says. For frozen foods, look for things like “no added sodium/sugar” and proper freezing instructions.
Freeze Fresh Cultural Foods Yourself
Label & Organize Your Freezer Space. If sharing a freezer: label your food clearly, date it, and use stackable containers or bags to save space.
Cook or buy fresh foods and freeze meal portions (especially useful for:
- Chapati, jollof rice, sauces like mole or curry
- Marinated meats, tofu, or lentils
- Flatbreads and tamales
Check the Supermarkets’ “World Foods” Freezer Section
Stores like Super C, Provigo, Adonis, Walmart, and Costco carry frozen:
- Chinese dumplings
- Halal meats
- Middle Eastern spinach pies
- Korean BBQ, gyoza, samosas
Tips from Concordia Students
Save Money with Concordia Food Groups
- Make use of free campus food programs like The People’s Potato (free vegetarian lunches, 4 days a week) Hive Free Breakfast, Lunch and Dinner and their food basket grocery programs.
- Join WhatsApp Concordia Free Food Sharing group chat to organize to check out free food events and opportunities on campus.
- Visit the campus fridges and pantries using the CFC Campus Food Map
Ingredients to Keep in Stock
- Oats make a cheap, filling breakfast (or even dinner).
- Sweet potatoes are versatile, nutritious, and affordable.
- Include fermented foods (like homemade yogurt or idli batter) to support gut health — store-bought options often lack live cultures.
- Most Asian grocery shops have similar spices we use as Ghanaians such curry, chilli powder, rosemary etc.
CHEAP GROCERIES
Bulk Buying Tips
- Save on shipping costs & get wholesale discounts by buying in bulk (e.g., frozen samosas, dumplings, meat cuts, berries)
- Order online with Sites like Swadesh, Eraa, Super Asia, and Afrolek support group orders or bulk purchases with delivery to Concordia dorms or shared apartments.
- Contact online stores (Singal’s, Eraa) for minimum order details, scheduling group pickups, or dorm delivery
- Engage with your cultural clubs and associations to share order info, coordinate bulk purchases and offset shipping costs. Some importers (Akhavan, Macar, Khorak) allow registered groups to place wholesale orders—just ask for bulk pricing or delivery info.
Meal Prep Tips
- Meal prep on weekends — cook in batches so you have lunches ready for the week.
- Try using a meal scheduler or app to plan what to eat each day.
- Prep your veggies for the next couple of days to save time on busy mornings.
- Stick with simple, repeatable meals — it helps budgeting and reduces stress.
- Use Google or ChatGPT to find quick recipes and low-cost meal ideas.
- Buy seasonal for low prices on produce.
Affordable Grocery Stores in Montreal
- Maxi — 6600 Rue St-Jacques, 1470 René-Lévesque Blvd W — Discount supermarket chain.
- Marché Newon — 1616 Rue Sainte-Catherine Ouest (Suite 302) and also at 4906 Rue Jean-Talon Ouest — Large Asian-import supermarket, budget-friendly.
- Super C – Various locations — Discount chain
- Sammy Fruit – 8200 19e Avenue. A large Montréal produce market specialising in a wide variety of fresh and exotic fruits and vegetables at competitive prices.
General Markets & Pop-Ups
- Brique par Brique – Community centre in Parc-Extension hosting rotating cultural food nights and solidarity pop-ups.
- Concordia Farmers Market – 1400 de Maisonneuve West. Seasonal market that occurs at Loyola campus in July and August and on the SGW campus September and October. Affordable pay-what-you-can produce.
- McGill Farmers Market – 3460 Rue McTavish – Seaonal market on the McGill downtown campus.
- Innovation Assistance Solidarity Market – 1439 Rue Sainte-Catherine Ouest – Bi-weekly market with membership program for extra discounted produce for students who apply.
- Atwater Market – A year-round public market with local produce, bakeries, and seasonal pop-up food events.
- Jean-Talon Market – One of Montréal’s largest markets, featuring international food stalls and frequent cultural food pop-ups.
- Trottier Building Food Pop-Ups (Université de Montréal, Jean-Brillant) – Occasional student-led food kiosks and international cuisine stands.
STUDENT DISCOUNTS
Community Fridges & Pantries
Concordia Food Map
SUBSTITUTION GUIDE
Canadian Ingredient Substitution Guides
How to Adapt Recipes from Your Home Country with Canadian Ingredients”
A step-by-step guide with practical substitutions—such as using Canadian all‑purpose flour, maple syrup, Saskatoon berries, and local dairy to recreate international dishes at home.
FoodSubs.com
A comprehensive ingredient substitution encyclopedia with suggestions, synonyms, photos, and nutrition info for thousands of items—ideal for swapping out international staples for Canadian alternatives.
SUBSTITUTION CHART
Spices, Sweeteners & Sauces
| International Ingredient | Canadian Substitute | Notes |
| Palm sugar / jaggery | Maple syrup or maple sugar | Similar caramel-like sweetness; used in Thai, Indian, Filipino dishes |
| Tamarind paste | Apple cider vinegar + molasses Lime juice | Tangy and sweet profile substitute in sauces |
| Soy sauce | Tamari (Canadian-made) or seaweed broth with salt | For gluten-free or more sustainable alternatives |
| Fish sauce | Dulse or kelp broth + soy/tamari | East Coast seaweed products mimic umami |
| Gochujang | Fermented chili paste + maple syrup + miso | DIY Korean-style sauce with Canadian tweaks |
| Za’atar | Dried thyme + sumac (imported) + sesame seeds | You can grow thyme locally and source others in bulk |
Grains, Legumes & Flours
| International Ingredient | Canadian Substitute | Notes |
| Basmati/Jasmine rice | Prairie-grown wild rice or brown rice | Nutty flavor, grown in Manitoba/Ontario |
| Chickpea flour (besan) | Canadian yellow pea flour | Nearly identical in protein and texture |
| Couscous or bulgur | Cracked barley or steel-cut oats | Grown in Canada and good for warm salads |
| Polenta (cornmeal) | Canadian cornmeal (especially from Quebec/ON farms) | Locally milled and versatile |
| Lentils (imported types) | Prairie-grown red or green lentils | Canada is the world’s largest lentil exporter |
Protein
| International Ingredient | Canadian Substitute | Notes |
| Tofu/tempeh (if unavailable) | Prairie-made tofu, or use local eggs or lentils | Canadian tofu brands include Soyarie (QC) and Sunrise |
| Paneer (Indian cheese) | Homemade fresh cheese (farmer’s cheese) | Easy to make with lemon and Canadian milk |
| Chorizo/Sausage (imported) | Quebecois merguez or spiced venison sausage | Local butchers often make spicy versions |
| Canned sardines (imported) | Smoked mackerel or herring (Atlantic Canada) | Sustainable and rich in omega-3 |
Fruits, Vegetables & Fermented Foods
| International Ingredient | Canadian Substitute | Notes |
| Cassava/Yuca | Parsnips, turnips, or rutabaga | Similar texture for roasting or soups |
| Plantains | Fried green bananas (from QC grocers) or sweet potatoes | Texture is similar when fried |
| Okra | Green beans or fiddleheads (in season) | For texture in stews like gumbo |
| Nopales (cactus) | Green zucchini + lemon juice | Soft, slippery vegetable replacement |
| Green mangoes | Green apples Imported pineapples | |
| Kimchi | DIY fermented cabbage with local napa or green cabbage | Use garlic scapes or turnips in season |
Berries, Nuts, and Dairy
| International Ingredient | Canadian Substitute | Notes |
| Acai or goji berries | Saskatoon berries or blueberries | Grown across Canada, antioxidant-rich |
| Cashews (for sauces) | Sunflower seeds or white beans | Blend into creamy bases or dips |
| Yogurt (Greek or labneh) | Local strained yogurt or kefir | Quebec and ON dairies make thick yogurts |
| Coconut milk | Oat cream or local soy milk blended with oil | For curries or soups in a pinch |
BLACK – HAITIAN – AFRICAN
Student Associations & Community Groups
- Haitian Students’ Association of Concordia
- The African Students’ Association & MSA Club – African Students’ Association of Concordia / Muslim Students’ Association (MSA) Concordia
- Concordia Caribbean Student Union
- NouLa Centre for Black Students
- Black Perspectives Office (BPO), Concordia
- GHASAM – Ghana Students Association in Montreal
- Ghana Canada House
Grocery stores and Online ordering
Offering online free delivery
All stocking staples like farine, cassava, attiéké, akara, and frozen fish
- Marché Baobab — 5190 Chemin de la Côte-des-Neiges — Active African grocery & community staple in Côte-des-Neiges.
- Marché Ghanacan — 549 Avenue Ogilvy — Established African grocery and butcher shop offering Ghanaian imports in Parc-Extension / Villeray.
- Marché Mokolo — 4974 Chemin Queen-Mary — Afro-Caribbean and general African supermarket near Queen-Mary / Côte-des-Neiges.
- Afroleck — 5164 Chemin Queen-Mary — Specialty shop focused on spices, groceries and goods from across Africa, especially for diaspora communities.
- Rela Marché Africain — 925 Boulevard Décarie — Community-oriented African food store located in the Saint-Laurent / Décarie corridor.
- Marché Fouta — 8870 Rue Sherbrooke Est — African grocery retailer serving the eastern Montréal area (Mercier–Hochelaga–Maisonneuve region).
- Marché du Mboa — ~ 1236–1240 Avenue Dollard (LaSalle) — African import grocer in LaSalle, offering items like palm oil, pounded yam and West-African staples.
- Distribution LovAf — 395A Boulevard Cartier Ouest, Laval — Food-distribution company catering to African & Caribbean markets; delivers across Greater Montréal.
- Marché ME — 9554 Rue Jean-Milot (LaSalle) — Formerly a Black & Caribbean–owned grocery in LaSalle. ⚠️ May be closed.
Top Restaurants near campus
- Chez Khady — 850 Boulevard Décarie — Senegalese-style home-cooking in a casual setting with value plates.
- Hot Africa — 4959 Chemin Queen Mary — West-/Central African grill & fish spot offering strong value for your money.
- Maquis Yasolo — 3763 Rue Notre-Dame Ouest — Afro-Québécois-inspired eatery with steep student-friendly pricing.
- Caribbean restaurants on Victoria Street – Great affordable meal options with hearty portions.
Special Events and Festivals
- Taste of the Caribbean Festival (TOTC) – Montréal’s top Caribbean festival held in the Old Port each summer, showcasing Caribbean food, music, and art.
- YES Caribbean Festival – Sister event and youth-focused Caribbean celebration with food vendors and live performances.
- Ghana BBQ at Parc-Extension – Annual summer barbecue celebrating Ghanaian culture, music, and cuisine in Parc-Extension.
- Petit Sénégal (Parc-Extension) – Informal neighbourhood hub for Senegalese restaurants, pop-ups, and street festivals.
ARAB – MIDDLE EASTERN
Student Associations & Community Groups
- Arab Student Network (ASN)
- Lebanese Students’ Association (LSA)
- Iranian Students’ Association (ISACU)
- Turkish Student Association (TurkSA)
- Muslim Student Association (MSA)
- Solidarity for Palestinian Human Rights (SPHR) Concordia
- Moroccans of Concordia (MOC)
Grocery Stores and Online Ordering
- Marché Adonis – 225 Rue Peel, Downtown Montreal. A large Montréal-based chain specializing in Mediterranean/Middle Eastern groceries, including extensive frozen sections.
- Akhavan Food & Macar Foods – 9275 Route Transcanadienne. Wholesale/importers of quality Middle Eastern & Mediterranean items, including frozen foods, nuts, olive oils etc.
- Le marche Mizan -2120 Rue Guy, Downtown Montreal. Mizan is known for its selection of Middle Eastern, Indian, and Mediterranean goods, offering a variety of oriental and imported foods, including halal meats, fresh produce, and a wide selection of spices, nuts, and teas.
- Khorak Supermarket – Online store which offers Persian/Middle Eastern grocery with frozen foods and bulk nuts/grains.
- Salem Foods – Online store which offers Arabic frozen goods (e.g., sambosak leaves, bulgur) and other Middle Eastern food staples in bulk.
Top Affordable Restaurants near Campus or in Montreal
- Boustan – 2020A Rue Crescent, Downtown Montréal (Lebanese fast-food style with shawarma, falafel; late-night friendly).
- La Folie du Koshary – 1444 Rue Saint-Mathieu, Downtown Montréal (Egyptian street-food style, very budget-friendly).
- Sumac – 3618 Rue Notre-Dame Ouest, Montréal (Lebanese/Middle-Eastern counter service, good value portions).
- Mazbi – 4669 Rue Saint-Denis Montreal — A fully halal Middle Eastern / Yemeni-style restaurant, with vegan-friendly options.
- Sham Vegan – 1371 Rue Mont-Royal Est Montreal — A 100% plant-based Syrian-inspired Middle Eastern cuisine spot.
SOUTH ASIAN
Student Associations & Community Groups
- Indian Students’ Association (ISA)
- Pakistani Students’ Association (PSA)
- Bangladeshi Students’ Association (BSA)
- South Asian Student Association (SASA)
- Concordia Sikh Students’ Association (CSSA)
- Hindu Students Council
- Parc-Ex Cirry collective – provides great food but also mutual support to the neighborhood of Parc-Ex. A lot of India students find themselves finding accommodation in this neighborhood as there is already a established indian community there.
Grocery Stores and Online Ordering
- Marché Swadesh – 484 Avenue Ogilvy — A Bangladeshi / South-Asian grocery in Parc-Extension offering halal meats, rice, lentils, spices and frozen goods.
- Marché Desi Mandi — 815 Rue Jarry Ouest — South-Asian grocery (India, Pakistan, Bangladesh, Sri Lanka) focusing on spices, halal meats.
- Marché Lavaniya — 6145 Chemin de la Côte-des-Neiges — Indian-subcontinent-focused grocery with produce and spices
- Le marche Mizan -2120 Rue Guy – Mizan is known for its selection of Middle Eastern, Indian, and Mediterranean goods, offering a variety of oriental and imported foods, including halal meats, fresh produce, and a wide selection of spices, nuts, and teas.
- Le Marche Ganesh – 1165 Mackay – An Indian grocery store that offers various products and is also available on the Too Good To Go app for “Surprise Bags”.
- Bombay Spices – Online & physical store — Indian / South-Asian supermarket with large frozen section (parathas, samosas), flours, lentils.
- Eraa Supermarket – Online Canadian South-Asian grocery (Tamil & Indian) that lists “Frozen Food” as a category and delivers.
- Super Asia Foods – Canadian distributor/online store of South-Asian groceries (flours, frozen breads, ready-meals, lentils) available for national delivery.
- Distacart – Online Indian/South-Asian grocery platform shipping to Canada, carrying frozen goods like samosas, pakoras, rice, masalas.
Top Affordable Restaurants near Campus or in Montreal
- Bombay Spice – 1800 Boulevard Rosemont — Indian cuisine, budget-friendly, vegetarian options noted
- Bawarchi Indian Cuisine – 1249 Rue Bishop — Indian North & South dishes, casual take-out environment.
- Chez Devi – Downtown Montréal — Indian cuisine with halal & vegan options.
- Le Taj – 2077 Rue Stanley — Established Indian spot, vegetarian friendly, moderate price.
Events and Festivals
- Asian Food Festival – Seasonal summer and fall events (often in the Old Port) featuring pan-Asian street foods, desserts, and drinks.
- Indian Food Festivals – Multiple small-scale cultural food fairs occur annually; find updates via Indian student or community WhatsApp groups and Instagram pages.
- SADAC – Société Africaine de Développement et d’Animation Culturelle – Hosts cultural and food-related events connecting African and diasporic communities.
LATIN AMERICAN
Student Associations & Community Groups
Grocery Stores and Online Ordering
- Marché Andes 436 rue Bélanger E. – A Montréal gourmet & grocery store with a full frozen-goods section (empanadas, tamales, tropical fruits), plus restaurant service for sampling and orders.
- Chez Latina 185 St-Viateur W. – Also known as Latina Cuisine – Mile-End fine-grocery with frozen meals, meats, Latin American cheeses, and preserves; includes delivery options.
- Lola’s Food Inc. – Quebec/Canada-based Venezuelan food producer selling frozen empanadas, tequeños, cachitos online.
- Sabor Latino has two locations (St Laurent and Plaza St Hubert)
Top Affordable Restaurants near Campus or in Montreal
- Arepera – Casual Venezuelan spot known for arepas and empanadas. Address: 73 Rue Prince-Arthur E.
- La Chilenita – Chilean-style Latin American restaurant. Address: 130 Rue Roy E.
- El Chalateco – Salvadoran and Latin-American fare (pupusas, etc.). Address: 520 Rue Beaubien E.
- Sabor Latino St-Laurent – Latin American food, strong value. Address: 4387 Boul. Saint-Laurent.
- La Carreta – Nuevo-Latin restaurant with moderate pricing. Address: 350 Rue Saint-Zotique Est.
- Sabor Latino has two locations (St Laurent and Plaza St Hubert)
SOUTHEAST ASIAN
Student Associations & Community Groups
- Chinese Students’ Association
- Filipino Students’ Association
- Vietnamese Student’s Association
- MOCHI Concordia, Student association of Modern Chinese Language & Culture Minor
- The Concordia Canadian Asian Society
- Filipinos of Montréal – Concordia-linked community that may help organize group orders or bulk buying from Philippines-sourced suppliers.
Grocery Stores and Online Ordering
- Marché Newon 1616 Rue Sainte-Catherine O. Large Asian grocery at Faubourg shopping centre near Concordia: frozen items and daily staples.
- Kim Phat Goyer 3588 Rue Goyer. Asian supermarket with wide selection of frozen goods and imported items. 3588 Rue Goyer.
- Yelp list – Best International Grocery near Concordia – Includes Korean/Japanese/Chinese/Asian markets around Sir George-Williams campus.
- Marche Korea 6170 rue Sherbrooke O – a new HUGE Korean grocery store
Top Affordable Restaurants near Campus or in Montreal
- Mai Xiang Yuan Dumpling 1082 Boulevard Saint-Laurent. Casual dumpling house in Chinatown offering affordable bowls and shares.
- Nouilles de Lan Zhou 1006 Boulevard Saint-Laurent. Hand-pulled noodle spot, quick and gentle on wallet.
- Pho Bang New York 1001 Boulevard Saint-Laurent. Vietnamese noodle soup favourite, great value.
- Marche Korea 6170 rue Sherbrooke O. (NDG) and 1829 rue Ste-Catherine O. (Downtown)
MORE FOOD RESOURCES
Click each zine cover to view online or download
CONCORDIA FOOD
COALITION
info@concordiafoodcoalition.com
Our office is located in the Z Annex, along with Sustainable Concordia and the Sustainability Action Fund @ 2090 Mackay (Montreal, Quebec, H3G 2J1). Please note our offices are not wheelchair accessible. We are located on the second floor of the Z-Annex up two flights of stairs. If you would like to set-up a meeting with us in a wheelchair accessible location please reach out to us at: info@concordiafoodcoalition.com The Z-Annex is equipped with two gender neutral bathrooms, and is a shared space with other student groups and the Multi-Faith Spiritual Centre.
Concordia University is located on unceded Kanien’kehá:ka territory.
CONCORDIA FOOD
COALITION
info@concordiafoodcoalition.com
Our office is located in the Z Annex, along with Sustainable Concordia and the Sustainability Action Fund @ 2090 Mackay (Montreal, Quebec, H3G 2J1). Please note our offices are not wheelchair accessible. We are located on the second floor of the Z-Annex up two flights of stairs. If you would like to set-up a meeting with us in a wheelchair accessible location please reach out to us at: info@concordiafoodcoalition.com The Z-Annex is equipped with two gender neutral bathrooms, and is a shared space with other student groups and the Multi-Faith Spiritual Centre.
Concordia University is located on unceded Kanien’kehá:ka territory.