Discover Delicious & Healthy Indian Vegetarian Meals Everyone Will Love!

Indian cuisine boasts a rich tapestry of flavors and textures, with a vast array of vegetarian dishes that are both healthy and satisfying. From traditional staples to innovative creations, there's an Indian vegetarian meal to suit every palate. This article explores a variety of delicious and easy-to-make Indian vegetarian recipes, perfect for incorporating into your daily diet.

Exploring the World of Indian Vegetarian Cuisine

Indian food often carries a reputation for complexity, but with a little understanding of the basics, it can be surprisingly straightforward. Many Indian recipes are naturally vegetarian, making it easy to adapt them into vegan options. Whether you're looking for a quick weeknight dinner or a flavorful dish to impress your guests, Indian vegetarian cuisine offers endless possibilities.

Adapting Indian Recipes for Vegan Diets

Many Indian recipes are naturally vegetarian, making veganizing them a breeze. Here's how:

Substitute Ghee with Vegan Butter: Ghee, a type of clarified butter, is commonly used in Indian cuisine. Vegan butter works well as a substitute in most recipes.
Substitute Meat with Pulses: Pulses like lentils, chickpeas, beans, and split peas are staples in Indian cuisine and excellent substitutes for meat in curries, dals, soups, and appetizers.
Substitute Cow's Milk Yogurt with Plant-Based Yogurt: Plant-based yogurt is widely available and a great substitute in most recipes that call for yogurt.
Substitute Cream with Cashews or Coconut Milk: Blended raw cashews (cashew cream) work amazingly well when a recipe calls for cream. Full-fat coconut milk or cream is also a good substitute, as most Indian dishes are boldly flavored enough to mask any coconut taste.
Substitute Honey with Maple Syrup or Agave: Use maple syrup or agave as alternatives to honey in recipes.

Condiments to Enhance Your Indian Meal

No Indian meal is complete without a selection of flavorful condiments. Raita, a yogurt-based sauce, is a classic accompaniment to spicy dishes. Homemade Cilantro Chutney offers a fresh and vibrant flavor. For a sweet and spicy kick, try lemon pickles made in the Instant Pot. Spicy Walnut Chutney is another great option, pairing well with Indian rice crepes or dosas, fritters, and even idlis. Pickled red onions add a tangy and vibrant flavor to various dishes.

Soups, Appetizers, and Side Dishes

Start your culinary journey with these delightful soups, appetizers, and side dishes:

Spiced Lentil Soup: Upgrade lentils with Indian spices and aromatics by sautéing onions, garlic, ginger, chile peppers, and Indian spices before adding black Beluga lentils to the Instant Pot.
Kachumber Salad: This healthy and satisfying salad is incredibly refreshing, made with chopped veggies and seasoned with spices.
Samosas: Make crispy and flaky vegan samosas with a melt-in-your-mouth filling at home. Traditional Indian samosas with flaky pastry and a spicy-sweet mix of potatoes & split peas make the perfect healthy snack~100 calories!
Masala Fries: Try this hot & spicy Indian masala fries recipe in restaurant-style Jalfrezi sauce.
Pakora: These Indian crisp fried snacks are super quick to make.
Curried cauliflower soup: Smooth and creamy with fresh cauliflower, aromatic spices, and coconut milk. Vegan and gluten-free!
Tandoori Cauliflower: Fragrant, spiced, roasted tandoori cauliflower recipe is naturally gluten-free, low carb, and great as a appetizer, side dish or snack!
Indian Asparagus Stir Fry: This is a simple, flavorful side dish that's easy to make, ready in under 30 minutes, and super satisfying!
Indian Bok Choy Recipe: Get your greens in a new way with a flavorful, spiced Indian bok choy recipe! Ready in under 20 minutes and absolutely delicious!
Cauliflower Sabzi: This is a quick, healthy Indian stir fry with cauliflower, potatoes, peas, and spices. Vegan, gluten-free, ready in 30 min!

Breads to Complement Your Meal

Enjoy these Indian breads with your favorite curries and dals:

Naan: This popular Indian flatbread is fluffy and pillowy, soft and chewy yet crisp and flaky in some spots. It melts in your mouth and is perfect for scooping up delicious Indian curries.
Dosa: This ever-popular South Indian breakfast is made of crispy crepes from fermented rice and lentil batter.
Thepla: This is a staple any-time-of-the-day flatbread in Indian homes.
Vegan Flatbread: This is soft and fluffy, easy to make, and versatile too! It's dairy-free and no-yeast required.
Guyanese Roti: This is a popular flatbread in India and parts of the Caribbean, served alongside bold and flavorful dishes. It's easy and delicious.
Roti: A staple in Indian cuisine and is a traditional unleavened flatbread made from whole wheat flour. We knead it into a soft, pliable dough, roll it into thin circles, and cook on a cast iron skillet and open flame.

Rice Dishes for a Complete Meal

Basmati rice, renowned for its fragrant aroma and long grains, is a staple ingredient in countless Indian vegetarian recipes.

Main Dishes: A Symphony of Flavors

Explore these flavorful and satisfying main dishes:

Red Lentil Curry: This is a fan favorite and the BEST lentil curry you will ever try! It’s easy and quick, making it a perfect weeknight dinner!
Tofu Tikka Masala: Tofu chunks get marinated in a homemade spice blend and creamy yogurt, then broiled until charred and coated in a rich tomato-onion gravy.
Palak Tofu Paneer: Enjoy gourmet restaurant-style Indian food at home with a fragrant, creamy spinach curry made healthier with tofu instead of cheese.
Mattar Tofu Paneer: This is a must-try!
Vegetable Korma: This restaurant-style creamy vegetable korma curry is a perfect blend of vegetables with a creamy coconut-based sauce.
Malai Kofta: Crispy dumplings in a creamy, spiced curry that will excite your tastebuds!
Dal Tadka: This is the most flavorful dal and inspired by childhood! A deeply spiced Indian lentil stew that’s healthy, vegan, and gluten-free, yet pure comfort food.
Rajma Chawal: This is a delicious meal your whole family will love.
Jackfruit Curry: An easy vegan Instant Pot curry that is bursting with flavor! Made with warm and aromatic Indian spices, jackfruit, sweet potatoes, and coconut milk, it is incredibly creamy!
Cauliflower Chickpea Coconut Curry: This is a pour and cook recipe made with wholesome, everyday ingredients and is very straightforward to make!
Indian Chickpea Sweet Potato Stew: A hearty, filling meal that’s 100% wholesome, this is the best of healthy comfort food.
Curry Spaghetti Squash: This Curry Spaghetti Squash recipe is wonderfully spicy, delicious, and filling! It's topped with fire roasted tomatoes, and chickpeas!
Vegan Butternut Squash and Chickpea Curry: This is a Thai-inspired one-pot meal with couscous, tomatoes, and warm spices ready in 1 hour.
Vegan Sweet Potato Chickpea Curry: This is creamy, flavorful, and ready in 40 minutes. A hearty, gluten-free meal the whole family will love!
Chana Masala: This is a delicious, healthy, family friendly, one pot meal! It's loaded with flavor and is naturally vegan!
Instant Pot Dal Makhani: This is super flavorful & satisfying. It's gluten-free, vegan, family-friendly, & packed with plant-protein!
Sweet Potato Dahl: Comforting and delicious, this is a fast and easy meal. It’s vegan, gluten-free, hearty, healthy, and nutrient rich!
Instant Pot Dal: This is an easy, healthy and delicious weeknight meal! With cauliflower, carrots, moong dal, and Indian spices.
Thai Peanut Curry: Vegan-friendly Thai peanut curry is a one-pot dish that is comforting, easy, and so so satisfying! Family-friendly and delicious!
Chickpea Tikka Masala: This is made with a fragrant tomato sauce and creamy coconut milk. It is quick, healthy, and so easy to make!
Mixed Vegetable Vindaloo: This is warm, comforting, and packed with flavor! Ready in under 1 hour, packed with flavor, healthy & hearty!
Aubergine Curry: This is made with pan-roasted eggplant, warm spices, and creamy chickpeas. It's a one-pot meal in a tomato-based curry sauce.
Rajma Masala: This is healthy, easy and perfect for a tasty weeknight meal. Made with canned beans to save on time & fuss!
Chana Aloo Masala: This is a healthy, one-pot, family friendly meal. Creamy potatoes & hearty chickpeas create a delicious dish!
Samosa Wraps: Homemade, vegan Samosa Wraps are easy to make and taste great warm or as a packed lunch. Spicy, delicious, protein-packed, and satisfying!
Easy Crock Pot Dal: This is hearty, delicious, and so satisfying! Yellow dal is added to a slow cooker and makes for the perfect one-pot meal.
Vegetable Bhuna Curry: This is great if you’re vegan, vegetarian, or even if you’re just looking at cutting down on meat consumption.
Vegetarian Rogan Josh: This is packed with wholesome ingredients - it’s one of the healthiest Indian dinner recipes for weight loss, and great comfort food for chilly days.
Veggie Chunks Curry: A delicious & flavorful lunch/dinner. It is a vegan, gluten-free, & protein-packed recipe to make with an instant pot or on a stovetop.
Tofu Curry with Roasted Cauliflower: This recipe is vegan, using tofu cubes instead of meat.
Vegan Butter Chicken/Tofu Butter Chicken: This recipe tries to stay as close as possible to the original Indian recipe.

Sweet Endings: Indian-Inspired Desserts

Indulge in these delightful Indian-inspired desserts:

Rasmalai: Vegan Richa shares a dairy-free spin on the popular Bengali dessert Rasmalai, which is typically served for Diwali.
Chai-Spiced Cookies: These are inspired by Indian masala chai as well as oatmeal cookies, and feature a homemade chai spice blend.
Carrot Halwa Trifle: Veggiecurean’s Carrot Halwa Trifle is a modern take on a traditional Indian dessert made with shredded carrots that are roasted and simmered with nuts, spices, and milk.
Gajar Halwa: This tastes like a moist and spiced Indian carrot crumble.
Rasmalai Tres Leches Cake: This is the best fusion dessert made with a cardamom infused saffron milk, whipped cream, and topped with pistachio nuts!

Healthy Indian Breakfast Recipes

Start your day with these flavorful and nutritious Indian breakfast options:

Read also: Healthy Eating on the Run

Spicy Oatmeal: This tastes almost exactly like Kheer, an Indian spiced pudding, but it’s filling and healthy - the perfect breakfast.
Masala Oats: This is a satisfying, easy, delicious breakfast for busy mornings. Vegan & gluten free, you will love this savory oatmeal!
Kerala Egg Roast: This is an Indian breakfast dish with boiled eggs simmered in an aromatic tomato-based curry sauce! Dairy-free & gluten-free.
TVP Crumbles Breakfast: This is a flavorful, spicy, and protein-packed healthy breakfast scramble.
Strawberry Lassi: This is light, protein-rich, refreshing, & yogurt-based drink. Using 4 ingredients, you can get it ready in just 10 minutes.

Indian Recipes for Weight Loss

For those looking to incorporate Indian cuisine into a weight loss plan, here are some tips and recipes:

Calorie and Fat Conscious Recipes: The recipes listed come in at 600 calories or less, with fat content within the acceptable limit of 25 grams per portion.
Creamy Curried Lentil Soup: This makes the main meal by itself or with a serving of plain rice and ghee (being mindful of portion control).
Dal Chawal: A simple dal chawal with some added oomph in the form of 25 grams of protein.
Dals and lentil-based dishes: These are very good for weight loss.
Sabzis or vegetable-based stir-fries: These are a good choice when made without using much oil.
Tomato-based gravies: These are a better option than the fatty cashew nut and poppy seed heavy korma dishes.

Tips for Cooking Healthy Indian Vegetarian Meals

Home Cooking: Homecooking cuts down on unhealthy foods like excess fats, and too much salt and sugar. Instead, the emphasis is on preparing tasty meals that form part of a balanced diet.
Spice Intensity: Remember that spice intensity varies based on the brand of your spices and how long you have kept them in your pantry.
Make Ahead: Vegetable curry is a wonderful recipe to make ahead and keep in the fridge. It’s perfect for meal prep because its flavor improves one or two days after it’s made.

Braised Chickpea Stew Recipe

This Indian-inspired chickpea stew features lots of warming spices, chickpeas, cabbage, and carrots. Everything gets braised in the oven, resulting in a rich and hearty yet wholesome stew.

Ingredients:

1 tablespoon cardamom pods
1 teaspoon cloves
1 tablespoon cumin seeds
1 tablespoon coriander seeds
1 teaspoon fennel seeds
3 tablespoons olive oil
2 cinnamon sticks
1 medium onion, chopped
2 carrots, chopped
4 cups chopped cabbage
½ teaspoon kosher salt, plus more to taste
4 cloves garlic, minced
1 tablespoon ginger, grated
2 tablespoons tomato paste
1 tablespoon Indian red chili powder
1 teaspoon turmeric
½ teaspoon nutmeg
½ cup dry white wine
4 cups vegetable broth
2 cans (15-oz each) chickpeas, drained and rinsed
2 bay leaves
½ cup raisins
1 can (14.5-oz) diced tomatoes, undrained
1 ½ teaspoons kosher salt, plus more to taste
Freshly ground black pepper, to taste
1 can (13.5-oz) coconut milk
2 tablespoons garam masala
½ cup chopped fresh cilantro
1 tablespoon lemon juice

Instructions:

Roughly grind the whole spices. Add the cardamom pods, cloves, cumin seeds, coriander seeds, and fennel seeds to a spice grinder or mortar or pestle. Coarsely grind (just a few pulses with an electric grinder) - you want some texture to remain. Remove the empty cardamom pod shells.
Preheat the oven to 350°F/175°C.
Heat a Dutch oven or stove-to-oven braising pan over medium heat with 1 tablespoon of the oil. Once the oil is shimmering, add the roughly ground spices and the cinnamon sticks. Sauté for 60 seconds or until very fragrant, tossing frequently to prevent burning.
Add the remaining 2 tablespoons of oil to the pan. Next, add the onions, carrots, and cabbage. Season with ½ teaspoon kosher salt. Cook until the vegetables start to soften, 6 to 8 minutes.
Add the garlic and ginger, and cook for another 2 minutes.
Add the tomato paste and stir frequently for 2 minutes to coat everything. If things start to dry out or seem like they might burn, add a splash or two of water and scrape up the browned bits.
Add in the Indian red chili powder, turmeric, and nutmeg, and stir frequently for 1 minute.
Deglaze the pan with the white wine, scraping up the browned bits and fond from the bottom of the pan. Cook until the wine is mostly evaporated and the smell of alcohol has dissipated, about 2 minutes.
Pour in the vegetable broth, chickpeas, bay leaves, raisins, tomatoes, and 1 ½ teaspoons of kosher salt and black pepper to taste. Stir well to combine and bring to a simmer. Allow to simmer for 2-3 minutes, stir again, and then turn off the heat.
Put the lid on the pan, or if it doesn’t have a lid, cover tightly with foil. Transfer the pan to the preheated oven and braise for 1 hour, until the chickpeas and vegetables are soft.
At the halfway mark, check to see if the liquid has evaporated somewhat. If so, add additional vegetable broth or water (about 1/4 cup).
Pour in the coconut milk and return the pan to the oven to braise for another 10 minutes.
Take out of the oven and discard the bay leaves and cinnamon sticks.
Stir in the garam masala, cilantro, and a squeeze of lemon juice. Taste for seasonings, adding more salt or pepper as needed. If it's slightly too acidic, stir in a teaspoon or two of sugar.
Serve warm with Indian flatbread or over a bed of rice.

Read also: Mobile Dining Revolution

tags: #healthy #indian #vegetarian #meals