India is renowned worldwide for its vibrant cuisine with influences from many regions and cultures. What may come as a surprise to some is that Indian cuisine also offers an abundance of vegan delicacies that are healthy, filling and full of flavor. With more people adopting plant-based diets, veganism has found greater acceptance in India in recent years.
Dals and Lentils
As a staple ingredient in Indian kitchens, dals or lentils are one of the cornerstones of vegan Indian cuisine. Rich in protein and other nutrients, they form the basis of many dishes and come in a variety of textures and flavors. Some of the most common Indian dals include toor or arhar dal, moong dal, chana dal and masoor dal. These are simmered into tasty gravies or khichdis, or prepared simply with basic spices. Dals like urad, rajma and chole are also made into filling curries. Being vegan, affordable and highly nutritious, dals are an indispensable part of Indian vegan diets.
Rice and Bread Varieties
For carbohydrates, rice takes center stage in Indian Vegan Food. Steamed basmati rice is eaten with dal, sabzi or gravies. Other popular rice preparations include pulao, biryani and khichdi. For breads, roti, paratha, dosa, idli and uttapam made from rice and lentil flours are vegan-friendly staples. Flatbreads like chapati and phulka made with whole wheat flour also complement a variety of vegan curries very well. Regionally, dhokla, mandua and kanji vada are unique Gujarati snacks made from rice and lentil batters.
Vegetables and Leafy Greens
Variously termed as subzis or sabzis, Indian vegetables are as diverse as the country itself. From mild spinach to fiery gongura leaves, from humble potatoes to exotic mushrooms – vegetables form the mainstay of most Indian vegan thalis and meals. They are liberally used in dry gravies, stews, stir fries and curries. Some favorites include bottle gourd, raw banana, colocasia leaves, ridge gourd, okra, brinjal, cauliflower and mixed vegetable pulaos or biryani. Leafy greens such as fenugreek, mustard and curry leaves also add immense flavor to dishes.
Fruits and Nuts
Mango, banana, guava, papaya, watermelon and muskmelon are commonly eaten fresh fruits that complement vegan meals well. Regionally, jackfruit, rambutan and wood apples are also relished. Dry fruits and nuts like cashews, almonds, pistachios, raisins and dates are regularly used in savory preparations or desserts in smaller quantities due to their calorie density. Coconut milk and grated coconut are ubiquitous ingredients in South Indian cuisine, giving richness to curries and sweets.
Soy Alternatives and Legume Curries
Soy products like tofu, soy chunks and paneer alternatives made from nuts are gaining popularity as vegan protein sources in India. Ready-to-eat soya nuggets, burger patties and keema matar are convenient plant-based meat substitutes available in urban markets. Rajma or kidney bean curry is loved across North India as a vegan main course. Chickpea curries like chhole are complemented with puris or parathas. Sprouted legumes like chickpeas and mung bean sprouts are also freshly made into light salads.
Condiments, Pickles and Chutneys
No Indian meal is complete without the accompanying array of fresh homemade or store-bought condiments. Some everyday condiments that impart robust flavors in vegan Indian cuisine include chopped onions, ginger-garlic-green chili pastes, fresh coriander and mint chutneys. Regionally, coconut chutneys in South India and tamarind chutneys in Central-North India are also very popular. Pickle varieties range from mango, mixed vegetable to lime and chili flavors that add zing to any meal.
Sweets and Desserts
Sweetening up a meal, Indian sweets are an art form in themselves. Classics like moist ladoo, crunchy pie or halwa made with nuts, dried fruits and jaggery are inherently vegan. Regional delicacies comprise Gujarati undhiyu, Bengali rosogolla and South Indian payasam. Milk solids are replaced with plant milks like coconut, almond or oats. Even sweeter treats like rice kheer, sevai and pooran poli are reinvented in vegan avatars. With innovative adaptations, Indian vegan baking is thriving too with cakes, cookies and puddings.
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