Vegan Indian Recipes

Yes, vegan Indian food can make for a very healthy diet when prepared with a balance of legumes, grains, vegetables, and healthy fats. The problem is, like any diet, you can be vegan and eat nothing but deep fried jalebi, which is partially why diabetes is so prevalent now in India.

Everything is about balance, right?

But in general things like vegan dal makhani, and veganized Indian curries that normally contain curd, are just as nourishing, without any of the cholesterol (or avoidable violence to animals).

Traditional dishes often include nourishing and wholesome natural ingredients like lentils, whole grains, and spices with medicinal and digestive properties

Because bacteria and parasites are very prevalent in India, even in many sources of drinking water, things like salads that don't require cooking aren't super common in Indian cooking.

Good thing there are some of the best fruits (and affordable fresh juices) in India! My faves are chikoo, custard apple, jamun (aka black plum) and of course, the best jackfruit and mangoes found anywhere on earth!

Dishes made with lentils (dal such as my arhar dal tadka), chickpeas (like my chana masala), kidney beans (rajma chawal), and tofu (like my vegan tikka masala) provide substantial protein. Combining legumes with grains like rice or whole wheat roti creates a complete protein profile rivaling meat, and without the cholesterol.

Begin with simple recipes like masoor dal (red lentil stew), aloo gobi (potato-cauliflower stir-fry), and tamarind chutney. These dishes rely on foundational techniques and commonly available ingredients.

Keep staples like lentils, chickpeas, basmati rice, spices (cumin seeds, mustard seeds, turmeric, coriander), garlic, ginger, onions, and canned tomatoes. Fresh curry leaves, green chilies, and coconut milk are also useful for regional variations.

There are a few spices that I think really make for more authentic Indian cooking, and those include kasoori methi (dreid fenugreek leaves), Kashmiri red chili powder, and asafetida (aka hing).

I think its important to keep some high-quality premixed masala blends on hand too. The most common ones for me to use are achar masala, chana masala, Madras curry powder, and garam masala.

I find having a quality canned coconut milk on hand is super-helpful too as a dairy-replacement in creamier curries. I soak and blend raw cashews to make a thicker cream that makes a good replacement for curd, khoa, or yogurt in some recipes.