Vegan Indian Cuisine: Delicious and Healthy Recipes

When I first moved to India, I was overwhelmed by the sheer diversity of its cuisine. From vibrant street food to elaborate home-cooked meals, every dish seemed to tell a story steeped in tradition and rich flavors. One of the most fascinating aspects of Indian cuisine is its versatility; here, you will find a harmonious blend of vegetarian, non-vegetarian, and vegan food.

As a foreigner, I was particularly interested in exploring the vegan options available. I quickly discovered that Indian cuisine is incredibly accommodating to a vegan diet, thanks to its reliance on vegetables, legumes, grains, and many spices. Whether it's a hearty curry, a spicy side dish, or a refreshing dessert, Indian vegan recipes are as delicious as they are healthy.

In this blog, I'll share my journey into the world of vegan Indian cuisine. I'll introduce you to a variety of mouth-watering recipes that are not only easy to make but also packed with nutrients. Join me as we delve into the delightful flavors and health benefits of vegan Indian cooking.

The Appeal of Vegan Indian Cuisine

Veganism may seem like a modern trend in some parts of the world, but in India, plant-based eating has deep historical and cultural roots. Many Indian households follow a predominantly vegetarian diet due to religious beliefs, such as Hinduism, Jainism, and Buddhism, which advocate for ahimsa, or non-violence, including non-violence towards animals. As a result, Indian cuisine has evolved to include a vast array of vegetarian and vegan dishes that are both satisfying and nutritionally balanced.

Flavor Profile

One of the most captivating elements of vegan Indian cuisine is its complex and robust flavor profile. Indian cooking masterfully combines spices, herbs, and fresh ingredients to create dishes that are aromatic and bursting with flavor. The use of spices is not just about heat; it’s about layering flavors to create a symphony of taste in every bite. From the earthy warmth of cumin to the fiery kick of chili peppers, and the sweet, fragrant notes of cardamom and cinnamon, each dish offers a unique and unforgettable experience.

You can also read The Art of Indian Cooking: Essential Spices

Breakfast Recipes

Indian breakfasts are a delightful way to start the day, offering a mix of flavors, textures, and aromas that can invigorate your senses. When it comes to vegan options, Indian cuisine shines with a variety of dishes that are both nourishing and satisfying. Here are three delicious vegan breakfast recipes you can easily incorporate into your morning routine.

Recipe 1: Vegan Masala Chai

Ingredients:

• 2 cups water
• 1 cup coconut milk or almond milk
• 2 black tea bags or 2 teaspoons of loose black tea
• 1-inch piece of ginger, grated
• 2-3 green cardamom pods, crushed
• 2-3 cloves
• 1 cinnamon stick
• 1-2 tablespoons maple syrup or any vegan sweetener (optional)

Instructions:

1. In a saucepan, bring the water to a boil.

2. Add the grated ginger, cardamom pods, cloves, and cinnamon sticks. Let it simmer for 5-7 minutes.

3. Add the black tea and let it steep for 3-4 minutes.

4. Stir in the coconut milk or almond milk and bring to a gentle boil.

5. Strain the tea into cups and sweeten with maple syrup if desired.

6. Enjoy your warm and spicy vegan masala chai.

Recipe 2: Vegan Upma

Ingredients:

• 1 cup semolina (sooji/rava)
• 2 tablespoons coconut oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 onion, finely chopped
• 1-2 green chilies, chopped
• 1-inch piece of ginger, grated
• 1 carrot, finely chopped
• 1/2 cup peas
• 1/4 cup roasted peanuts
• 2 1/2 cups water
• Salt to taste
• Fresh cilantro, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Dry roast the semolina in a pan over medium heat until it turns light golden. Set aside.

2. In the same pan, heat the coconut oil and add the mustard seeds and cumin seeds. Let them splutter.

3. Add the chopped onion, green chilies, and grated ginger. Sauté until the onion becomes translucent.

4. Add the chopped carrot, peas, and roasted peanuts. Cook for 2-3 minutes.

5. Pour in the water, add salt, and bring to a boil.

6. Gradually add the roasted semolina, stirring continuously to avoid lumps.

7. Cook until the semolina absorbs all the water and reaches a thick, porridge-like consistency.

8. Garnish with fresh cilantro and serve with lemon wedges.

Recipe 3: Vegan Paratha with Spiced Potato Filling

Ingredients:

For the dough:

• 2 cups whole wheat flour
• Water (as needed)
• Salt (a pinch)
• 2 tablespoons coconut oil

For the filling:

• 2 large potatoes, boiled and mashed
• 1 onion, finely chopped
• 1-2 green chilies, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala
• 1/2 teaspoon turmeric powder
• Fresh cilantro, chopped
• Salt to taste

Instructions:

1. In a bowl, mix the whole wheat flour with a pinch of salt and enough water to form a soft dough. Knead well and set aside.

2. Heat 1 tablespoon of coconut oil in a pan and add cumin seeds.

3. Once the seeds splutter, add the chopped onion and green chilies. Sauté until the onion is golden brown.

4. Add the mashed potatoes, garam masala, turmeric powder, and salt. Mix well and cook for a few minutes.

5. Stir in the chopped cilantro and remove from heat. Let the filling cool.

6. Divide the dough into equal-sized balls. Roll out each ball into a small circle.

7. Place a spoonful of the potato filling in the center of the dough circle, fold the edges over the filling, and gently roll it out again.

8. Heat a tawa or skillet and cook the paratha on both sides until golden brown, using a little coconut oil if needed.

9. Serve hot with vegan yogurt or a tangy pickle.

Main Course Recipes

Indian cuisine is known for its rich and flavorful main courses, often featuring a variety of spices and ingredients that come together to create complex and satisfying dishes. Vegan Indian main courses are no exception, offering hearty and nutritious options that can please any palate. Here are three delicious vegan main course recipes that are perfect for any meal.

Recipe 1: Chana Masala (Chickpea Curry)

Ingredients:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 2 tablespoons coconut oil
• 1 large onion, finely chopped
• 2 tomatoes, finely chopped
• 3-4 garlic cloves, minced
• 1-inch piece of ginger, grated
• 2-3 green chilies, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon amchur (dry mango powder) or lemon juice
• Salt to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat the coconut oil in a large pan over medium heat. Add the cumin seeds and let them splutter.

2. Add the chopped onions and sauté until golden brown.

3. Stir in the garlic, ginger, and green chilies. Cook for 2-3 minutes.

4. Add the chopped tomatoes and cook until they become soft and the oil starts to separate.

5. Mix in the coriander powder, turmeric powder, ground cumin, paprika, and salt. Cook for a couple of minutes until the spices are well combined.

6. Add the cooked chickpeas and about 1 cup of water. Simmer for 10-15 minutes until the flavors meld together.

7. Stir in the garam masala and amchur (or lemon juice). Cook for another 2-3 minutes.

8. Garnish with fresh cilantro and serve hot with rice or vegan naan.

Recipe 2: Palak Tofu (Spinach and Tofu Curry)

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 2 tablespoons coconut oil
• 1 large bunch of spinach, washed and chopped
• 1 large onion, finely chopped
• 2 tomatoes, finely chopped
• 3-4 garlic cloves, minced
• 1-inch piece of ginger, grated
• 2 green chilies, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1/2 cup coconut milk
• Salt to taste
• Fresh lemon juice (optional)
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat 1 tablespoon of coconut oil in a pan over medium heat. Add the cubed tofu and sauté until golden brown. Remove and set aside.

2. In the same pan, add another tablespoon of coconut oil and cumin seeds. Let them splutter.

3. Add the chopped onions and sauté until golden brown.

4. Stir in the garlic, ginger, and green chilies. Cook for 2-3 minutes.

5. Add the chopped tomatoes and cook until they become soft and the oil starts to separate.

6. Mix in the ground coriander, ground cumin, turmeric powder, and salt. Cook for a couple of minutes until the spices are well combined.

7. Add the chopped spinach and cook until wilted. Transfer to a blender and blend until smooth (optional for a creamier texture).

8. Return the spinach mixture to the pan, add the sautéed tofu, and stir in the coconut milk. Simmer for 5-10 minutes.

9. Stir in the garam masala and adjust the salt if needed. Add a squeeze of fresh lemon juice if desired.

10. Garnish with fresh cilantro and serve hot with rice or roti.

Recipe 3: Vegan Baingan Bharta (Roasted Eggplant Curry)

Ingredients:

• 2 large eggplants
• 2 tablespoons coconut oil
• 1 large onion, finely chopped
• 2 tomatoes, finely chopped
• 3-4 garlic cloves, minced
• 1-inch piece of ginger, grated
• 2 green chilies, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• Salt to taste
• Fresh cilantro, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Preheat your oven to 400°F (200°C). Prick the eggplants with a fork and place them on a baking sheet. Roast in the oven for about 30-40 minutes, turning occasionally, until the skin is charred and the flesh is soft.

2. Once the eggplants are cool enough to handle, peel off the charred skin and mash the flesh in a bowl. Set aside.

3. Heat the coconut oil in a pan over medium heat. Add the cumin seeds and let them splutter.

4. Add the chopped onions and sauté until golden brown.

5. Stir in the garlic, ginger, and green chilies. Cook for 2-3 minutes.

6. Add the chopped tomatoes and cook until they become soft and the oil starts to separate.

7. Mix in the ground coriander, ground cumin, turmeric powder, and salt. Cook for a couple of minutes until the spices are well combined.

8. Add the mashed eggplant and mix thoroughly. Cook for 5-10 minutes, allowing the flavors to meld together.

9. Stir in the garam masala and adjust the salt if needed.

10. Garnish with fresh cilantro and serve hot with roti, naan, or rice, along with lemon wedges.

Side Dishes and Accompaniments

No Indian meal is complete without a selection of flavorful side dishes and accompaniments that enhance the main courses and provide a delightful variety of tastes and textures. Here are three vegan side dishes and accompaniments that perfectly complement any meal.

Recipe 1: Vegan Raita (Cucumber and Mint)

Ingredients:

• 1 cup coconut yogurt or almond yogurt
• 1 cucumber, finely chopped
• 1 small red onion, finely chopped (optional)
• 1-2 green chilies, finely chopped
• 1 tablespoon fresh mint leaves, chopped
• 1 tablespoon fresh cilantro, chopped
• 1 teaspoon roasted cumin powder
• Salt to taste
• Freshly ground black pepper (optional)

Instructions:

1. In a bowl, combine the coconut yogurt or almond yogurt with the finely chopped cucumber, onion (if using), and green chilies.

2. Stir in the chopped mint and cilantro.

3. Add the roasted cumin powder and salt. Mix well.

4. Adjust seasoning with black pepper if desired.

5. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

6. Serve cold as a refreshing accompaniment to spicy dishes.

Recipe 2: Vegan Naan

Ingredients:

• 2 cups all-purpose flour (or whole wheat flour)
• 1 teaspoon active dry yeast
• 1 teaspoon sugar
• 1/2 cup warm water
• 1/4 cup coconut milk
• 2 tablespoons coconut oil (melted), plus extra for brushing
• 1 teaspoon salt
• Fresh cilantro, chopped (for garnish)
• Nigella seeds or sesame seeds (optional)

Instructions:

1. In a small bowl, dissolve the sugar in warm water and add the yeast. Let it sit for about 10 minutes, until frothy.

2. In a large bowl, mix the flour and salt. Make a well in the center and add the yeast mixture, coconut milk, and melted coconut oil.

3. Mix to form a soft dough, adding more water if necessary.

4. Knead the dough on a floured surface for about 5 minutes until smooth and elastic.

5. Place the dough in a greased bowl, cover it with a damp cloth, and let it rise in a warm place for 1-2 hours, until doubled in size.

6. Preheat a skillet or tawa over medium-high heat.

7. Divide the dough into small balls and roll each one into an oval or round shape about 1/4 inch thick.

8. Place the rolled dough on the hot skillet and cook until bubbles form on the surface. Flip and cook the other side until golden brown spots appear.

9. Brush the hot naan with melted coconut oil and sprinkle with fresh cilantro and optional nigella or sesame seeds.

10. Serve warm with curries and dips.

Recipe 3: Aloo Gobi (Potato and Cauliflower)

Ingredients:

• 2 tablespoons coconut oil
• 1 teaspoon cumin seeds
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 1-inch piece of ginger, grated
• 2 tomatoes, chopped
• 2 large potatoes, peeled and cubed
• 1 medium cauliflower, cut into florets
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 1/2 teaspoon red chili powder (optional)
• Salt to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat the coconut oil in a large pan over medium heat. Add the cumin seeds and let them splutter.

2. Add the chopped onions and sauté until golden brown.

3. Stir in the minced garlic and grated ginger. Cook for 2-3 minutes.

4. Add the chopped tomatoes and cook until they become soft and the oil starts to separate.

5. Mix in the ground turmeric, ground cumin, ground coriander, garam masala, and red chili powder (if using). Cook for a couple of minutes until the spices are well combined.

6. Add the cubed potatoes and cauliflower florets. Stir to coat them with the spice mixture.

7. Add about 1/2 cup of water, cover the pan, and let it cook on low heat until the vegetables are tender, about 15-20 minutes.

8. Stir occasionally and add more water if necessary to prevent sticking.

9. Once the potatoes and cauliflower are cooked, adjust salt if needed.

10. Garnish with fresh cilantro and serve hot as a side dish or main course with roti or rice.

You can also read Top 10 Must-Try Indian Street Foods

Desserts

Indian cuisine is renowned for its rich and diverse array of desserts, many of which can be easily adapted to a vegan lifestyle without losing their authentic flavors and textures. Here are three delightful vegan Indian desserts that are sure to satisfy your sweet tooth and provide a perfect ending to any meal.

Recipe 1: Vegan Kheer (Rice Pudding)

Ingredients:

• 1/2 cup basmati rice, rinsed and soaked for 30 minutes
• 4 cups coconut milk or almond milk
• 1/2 cup sugar or maple syrup
• 1/4 teaspoon ground cardamom
• 1/4 cup raisins
• 1/4 cup slivered almonds
• 1/4 cup chopped pistachios
• A few strands of saffron (optional)

Instructions:

1. Drain the soaked rice and set it aside.

2. In a large pot, bring the coconut milk or almond milk to a gentle boil.

3. Add the rice and cook over low heat, stirring occasionally to prevent sticking, until the rice is soft and the mixture thickens (about 20-25 minutes).

4. Stir in the sugar or maple syrup, ground cardamom, raisins, almonds, pistachios, and saffron (if using).

5. Continue to cook for another 5-10 minutes until the kheer reaches the desired consistency.

6. Serve warm or chilled, garnished with additional nuts if desired.

Recipe 2: Vegan Gulab Jamun

Ingredients:

For the dough:

• 1 cup whole wheat flour
• 1/2 cup almond flour
• 1/4 teaspoon baking soda
• 1/4 teaspoon ground cardamom
• 2 tablespoons coconut oil, melted
• 1/4 cup almond milk (or as needed)

For the syrup:

• 1 1/2 cups sugar
• 2 cups water
• 1 teaspoon rose water
• A few strands of saffron (optional)
• 1/4 teaspoon ground cardamom

Instructions:

1. In a bowl, mix the whole wheat flour, almond flour, baking soda, and ground cardamom.

2. Add the melted coconut oil and enough almond milk to form a soft dough. Knead gently.

3. Divide the dough into small balls and set aside.

4. In a saucepan, combine sugar, water, rose water, saffron (if using), and ground cardamom. Bring to a boil and simmer until the syrup slightly thickens (about 10 minutes).

5. Heat coconut oil or vegetable oil in a pan for frying. The oil should be medium-hot.

6. Fry the dough balls until they are golden brown and crisp on all sides.

7. Remove the fried balls and place them directly into the warm syrup. Let them soak for at least 1 hour before serving.

8. Serve warm or at room temperature, garnished with additional saffron or nuts if desired.

Recipe 3: Vegan Coconut Ladoo

Ingredients:

• 2 cups desiccated coconut
• 1 cup coconut milk
• 1/2 cup sugar or maple syrup
• 1/4 teaspoon ground cardamom
• 1 tablespoon coconut oil
• 1/4 cup chopped nuts (almonds, pistachios)
• Desiccated coconut for rolling (optional)

Instructions:

1. In a pan, combine the desiccated coconut, coconut milk, and sugar or maple syrup.

2. Cook over low heat, stirring constantly, until the mixture thickens and starts to come together (about 10-15 minutes).

3. Stir in the ground cardamom, coconut oil, and chopped nuts. Mix well.

4. Allow the mixture to cool slightly. Once it is cool enough to handle, shape it into small balls (ladoo).

5. Roll the ladoos in additional desiccated coconut if desired.

6. Let the ladoos set at room temperature or in the refrigerator for about 30 minutes before serving.

Exploring vegan Indian cuisine opens up a world of vibrant flavors, aromatic spices, and nutritious ingredients. Cooking vegan Indian cuisine not only enhances your culinary skills but also promotes a healthy and balanced diet. By using fresh, plant-based ingredients and embracing the rich traditions of Indian cooking, you can create meals that are both delicious and nourishing. So, gather your spices, experiment with new recipes, and enjoy the delightful journey of vegan Indian cooking!

Additional Resources

To help you get started with vegan Indian cuisine, here are some essential tools and ingredients available on Amazon India:

1. Spice Box (Masala Dabba) - Keep your essential spices organized and easily accessible with a traditional spice box.

2. High-Quality Spices - Stock up on authentic Indian spices to enhance the flavor of your dishes.

3. Coconut Milk - A versatile ingredient for creating creamy and dairy-free curries and desserts.

4. Almond Milk - Perfect for making vegan raita, kheer, and other creamy dishes.

5. Basmati Rice - The ideal rice for many Indian dishes, known for its fragrant aroma and long grains.

6. Lentils and Legumes - Essential for making nutritious and protein-rich dals and curries.

7. Coconut Oil - A staple in Indian cooking, used for tempering, frying, and adding flavor.

8. Fresh Herb Seeds - Grow your own fresh herbs like cilantro and mint for authentic Indian flavors.

9. Non-Stick Tawa - Perfect for making flatbreads like roti and vegan naan.

10. Blender and Grinder - Essential for making smooth sauces, pastes, and chutneys.

By equipping your kitchen with these tools and ingredients, you'll be well on your way to mastering the art of vegan Indian cooking. Enjoy the process, experiment with flavors, and savor the delicious results!

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