Top 5 Vegan Indian Food That You Need To Try Right Now!

In India, food holds a special place. It's given more importance than any other household chores. Indians consider their recipes as treasures, so they are passed from one generation to another.

Indian food is much more than spices, chilies, and oil. Just like the Indian culture, their food is diverse. It varies from culture to culture and is full of flavor, health, and taste.

Nowadays, the majority of people are going vegan. Indian food is becoming quite popular, even in western countries. If you have just gone vegan and are thinking of what you can cook at home. 

Try these delicious vegan Indian dishes, and you will be amazed to see how nutritious and flavorsome these recipes could be -

1.Mango bread:

PC - Food52.com

This can be  treat to your sweet tooth. You can have this without feeling guilty as it’s made of whole wheat and is soy-free.

Preparation time -15 mins , cooking time -45 min . 

Your bread will be ready in 1 hr.

Ingredients

• 2 cups whole wheat pastry flour (or all purpose flour, or a mix of apf and whole wheat flour)
• 1 tsp baking powder
• 1 tsp baking soda
• 2 tsp green cardamom (powdered)
• 1/4 tsp salt
• 4 tbsp vegetable oil
• 3/4 cup sugar
• 2 tbsp flaxmeal
• 1 tsp pure vanilla extract (optional)
• 2 cups mango puree (canned or from fresh mangoes)
• 1/4 cup almonds (Slivered or sliced and blanched, optional)

Instructions

• Preheat the oven to 360 degrees Fahrenheit.
• Now grease or spray the bottom and sides of a standard loaf pan (app 9 by 5 inch) with oil.
• Add flour , baking powder, baking soda, cardamom and salt in a large bowl and whisk the mixture.
• Now add oil. Sugar, flaxseeds, vanilla ( optional) and mango puree to the bowl.
• Mix thoroughly until there are no dry streaks of the batter. Also don’t overmix.
• Now pour the batter into the loaf pan. Add almonds to the top , if using.
• Bake for about 50-55 minutes and check the loaf with a toothpick . If the toothpick comes out clean or with few crumbs . This means your bread is baked.
• Let it cool, then unmould and slice.

Nutrition:Serving: 1slice 

• Calories: 206kcal 
• Carbohydrates: 35g 
•  Protein: 4g 
•  Fat: 7g 
•  Saturated Fat: 4g 
• Sodium: 155mg 
• Potassium: 220mg  
• Fiber: 4g 
•  Sugar: 19g  
• Vitamin A: 460IU  
• Vitamin C: 16mg  
• Calcium: 42mg 
• Iron: 1mg

2. Tofu spiced with tomato onion sauce :

It's a vegan form of a north indian restaurant style dish. It is enriched with green peas and flavored tomato onion sauce. 

Preparation time -15 mins,  Cooking time-15 mins

Ingredients

• 1 tbsp vegetable oil
• 1 brown cardamom (crushed until the pod splits with seeds still inside)
• 1 large onion (pureed or very finely grated)
• 3 medium tomatoes (pureed)
• 1 tbsp (heaping) ginger garlic paste (make this by blending or crushing 3-4 cloves garlic and a 1-inch piece of ginger)
• 1 tbsp (heaping) coriander powder
• 1 tsp cayenne (or paprika for less heat)
• 1/2 tsp turmeric
• 2-4 tsp garam masala (use more or less per your taste)
• 12 oz green peas (not sweet peas; use peas that are not too sweet 
• 14 oz super firm tofu (or extra firm tofu, pressed. Dice the tofu into 1/2-inch cubes)
• Salt to taste
• 2 tbsp cilantro (for garnish)
• Wedges of lemon for serving

Instructions

• Heat the oil in the pan and then add crushed cardamom and bay leaf to it. As they start to become fragment add the pureed onions to it.
• Now, add some salt and stir frequently until the onions turn golden brown, then add the tomatoes, ginger garlic paste and saute until the tomatoes turn dark and most of the liquid is evaporated . You can also add green peas now, if using.
• It’s time to add the spices -coriander, turmeric, cayenne or paprika and garam masala . Saute for a couple of mins . Now add 3 cups of water and add salt to taste . Bring it to a boil and simmer it until the peas get soft.

• If you are using tomato onion masala sauce. After heating the oil and adding the cardamom and bay leaf, add the sauce. Now once it comes to boil , add the powdered spices ,then add water and salt. You can add more spices if you like more spice in your food.
• Add the tofu cubes and mix well and let the sauce continue to simmer for like about 5 mins so that all the flavors can meld.
• Add more salt if needed
• Garnish with cilantro and lemon wedges and serve hot.

Nutrition

• Calories: 117kcal 
• Carbohydrates: 12g 
• Protein: 8g  
• Fat: 5g 
• Saturated Fat: 2g 
• Potassium: 268mg 
• Fiber: 5g 
• Sugar: 5g 
• Vitamin A: 810IU 
• Vitamin C: 25mg  
• Calcium: 95mg 
• Iron: 2mg

3.Tofu Bhurji – Vegan Bhurji 

It’s an eggless bhurji scramble breakfast  which is Gluten free, Nut -free and can be soyfree. In this tofu is scrambled with onion, tomato, cilantro and cumin

Ingredients

• 1/2 tsp (0.5 tsp) oil or 2 tbsp broth for oilfree
• 1/2 (0.5 ) red or yellow onion , finely chopped
• 1 clove garlic , minced
• 1 green chilli , serrano or thai , finely chopped or use 2 tbsp finely chopped green bell pepper
• 1/2 teaspoon (0.5 teaspoon) ground cumin or ground coriander
• 1/2 tsp (0.5 tsp) turmeric
• 1/4 tsp (0.25 tsp) black pepper
• 1 medium tomato , finely chopped
• 1/2 tsp (0.5 tsp) salt , divided
• 14 oz firm tofu , lightly squeezed to remove extra dipping moisture and crumbled evenly
• 1/2 cup (8 g) loosely packed cilantro
• 1/4 tsp (0.25 tsp)black salt

Instructions

• Heat oil in a pan over medium heat. Add onions and cook for 3 mins till they get golden brown. Now add garlic, chili and pinch of salt. Cook it for another 2 mins.
•  Add cumin. Black pepper and mix. Now add tomatoes and ¼ tsp  salt and mix . Cook it for another one min. You can also add other veggies like peppers, zucchini if you like.

• Now add crumbled tofu and ¼ tsp salt and mix . Cover and cook for 2 mins or longer.
• You can also sprinkle black salt and take it off heat. Let it sit and now your tofu bhurji is ready. You can either serve it over toast, pita  bread or eat it as it is.

Nutrition Facts

Tofu Bhurji Vegan Bhurji

   Amount Per Serving

   Calories 142                       Calories from Fat 54

                                                        %Daily Value*

• Fat 6g                                     9%
• Sodium 442mg                     19%
• Potassium 137mg                4%
• Carbohydrates 8g                3%
• Fiber 2g                                  8%
• Sugar 2g                                 2%
• Protein 12g                           24%
• Vitamin A 520IU                  10%
• Vitamin C 9.8mg                  12%
• Calcium 174mg                    17%
• Iron 2.1mg                            12%

4.Garlic Potato Spinach Stir fry – 

Potato Spinach curry with garlic and Indian spices. Vegan Gluten-free, Nut-free Soy-free 

Ingredients

• 1 tsp oil
• 1/2 tsp cumin seeds
• 1/2 tsp coriander seeds or mustard seeds
• 1 green chili ,thinly sliced
• 4 cloves of garlic thinly sliced
• 1/2 tsp turmeric
• 1/2 tsp paprika
• 3 medium potatoes , peeled and cubed (white or yukon gold)
• 1/2 tsp salt
• 1 medium tomato chopped
• 1/4 cup (4 g) chopped cilantro
• 1 cup (236.59 ml) water
• 5 oz (141.75 g) spinach baby or chopped
• cayenne or pepper flakes for garnish
• lemon juice for garnish

Instructions

• Heat oil in the pan and keep it over medium heat. Now add seeds and cook until roasted well. If you want to avoid oil, you can dry roast the seeds over medium heat until fragrant , then add 2 tsp water or broth.
• Add chili and garlic and reduce the flame to medium low. Cook until they get golden brown , Here you can also add ¼  cup cooked onions.
• Now add turmeric, paprika and mix well. Add potatoes and toss well.
• Add tomatoes , cilantro, salt and 1 cup water. Mix well , cover and cook for 12-14 mins until potatoes turn soft. ( You can also add some chickpeas at this point.
• Add the spinach in two batches , cover and wilt. Add a dash of salt and cover and cook for another minute. Adjust the salt as per your taste . You can also add curry powder if you want.
• Your dish is ready to serve it with rice or flatbread.
• It can be stored in the refrigerator for upto 3 days.

Nutrition Facts

Garlic Potato Spinach Stir fry ( Lasooni Aloo Palak)

Amount Per Serving

Calories 125.45             Calories from Fat 13

                                           % Daily Value*

Fat 1.49g                        2%

Saturated Fat 0.17g      1%

Sodium 378.44mg        16%

Potassium 942.41mg    27%

Carbohydrates 24.54g  8%

Fiber 5.67g                      24%

Sugar 1.41g                     2%

Protein 5.7g                    11%

Vitamin A 3769.69IU     75%

Vitamin C 34.94mg        42%

Calcium 91.51mg            9%

Iron 6.59mg                     37%

* Percent Daily Values are based on a 2000 calorie diet.

5.Curry Fried rice :

Easy to cook . A gluten free and can be served as a side meal.

Preparation time 10 mins   Cooking time -15 mins

Ingredients

• 2 cups (316 g) cooked cooled rice , 
• 2 tsp oil
• 1/2 (0.5 ) medium onion chopped
• 1 serrano or jalapeno pepper chopped
• 1 tbsp minced garlic
• 2 tsp minced ginger optional
• 1/2 (0.5 ) green pepper chopped
• 1/2 (0.5 ) red bell pepper chopped
• 1 zucchini chopped
• 1/2 cup (64 g) carrots sliced
• 1/3 cup (48.33 g) or more peas
• 1 tbsp or more curry powder or 1 tsp turmeric + 1 tsp coriander powder + 1 tsp garam masala, or use berbere or jamaican curry blend
• 1/2 tsp (0.5 tsp) salt or to taste
• lime or lemon juice to taste

Instructions

• Heat oil in a pan over medium heat. Add onion, serrano pepper and a little bit of salt. Cook for 2 mins until it becomes translucent . Now add garlic, ginger and mix well.

• Add the peppers, zucchini and carrots and a dash of salt. Cook for 2 minutes. Then mix, cover and cook for another 2 mins .Add the peas and curry powder or other spices and mix in. (At this point you can also add in yellow or red curry paste for variation and cook for a minute. 
• Some chickpeas or baked/crisped tofu can be added at this point to make it into a meal. )

• Add the rice and salt and toss well. Taste and adjust salt and spice. Add more spices as needed. Add a dash of cayenne and some lime/lemon juice and mix in. ( some roasted nuts can be added too)
• Cover and cook for 2 mins. Then let sit covered for another 2-3 mins and the flavors  develop.
• Garnish with cilantro and lemon juice. 
• It’s ready to be served with chutneys or dips or as a side with curries or stir fries.

Nutrition Facts

Curry Fried Rice -1 Pot 20 Mins

Amount Per Serving

Calories227              Calories from Fat 36

                                     % Daily Value*

Fat 4g                          6%

Sodium 413mg         18%

Potassium 450mg   13%

Carbohydrates 42g  14%

Fiber 4g                     17%

Sugar 5g                     6%

Protein 6g                 12%

Vitamin A 4585IU    92%

Vitamin C 68.4mg    83%

Calcium 51mg          5%

Iron 1.5mg                 8%

* Percent Daily Values are based on a 2000 calorie diet.

Hope this blog made you familiar with other vegan food options that you can try next.

Try these astonishing Indian vegan recipes and let us know your favorite. We would love to know how the recipes turned out.