What’s Inside:

Part 1: A curated list of essential vegan Maharashtrian dishes, from flavorful rice preparations to delightful snacks and desserts.

Part 2: A 7-day meal plan, making it easy to enjoy these dishes throughout the week.

Note: A plant-based diet can help reduce your risk of chronic diseases like heart disease and type 2 diabetes. According to the American Heart Association, plant-forward diets, full of vegetables, legumes, and nuts, support heart health and overall well-being.

Part 1: A Flavorful Maharashtrian Vegan Feast Awaits!

Rice Dishes:

• Vangi Bhat: A traditional rice dish made with roasted brinjal (eggplant), spices, coconut, tamarind, and jaggery. Vegan-friendly with a spicy kick.
• Tamarind Rice (Chidvey or Ukadiche Rice): Tangy and spicy, made with tamarind, mustard seeds, curry leaves, and various spices, garnished with roasted peanuts or sesame seeds.
• Masale Bhat: Fragrant rice cooked with vegetables, spices, and coconut, often paired with vegan raita or chutney.
• Koshimbir Rice: A refreshing rice salad with mixed vegetables, lemon, mustard seeds, and curry leaves.

Snacks:

• Batata Vada: A classic Maharashtrian snack prepared with spicy mashed potatoes wrapped in chickpea flour and deep-fried, usually served with chutneys.
• Sabudana Khichdi: Made from soaked sago, peanuts, potatoes, and mild spices, this is often enjoyed as a fasting dish.
• Kothimbir Vadi: Savory steamed snack made from chickpea flour and coriander leaves, shallow-fried to perfection.
• Chivda: A crunchy, savory mixture of flattened rice, peanuts, dry coconut, and spices.
  

Desserts:

• Coconut Ladoo: A quick and easy dessert made from desiccated coconut and jaggery, rolled into small balls.
• Basundi (Vegan Version): A creamy dessert traditionally made from condensed milk, but veganized with coconut or almond milk, flavored with cardamom and saffron.
• Modak: Sweet dumplings made from rice flour, filled with coconut, jaggery, and cardamom. A traditional treat during Ganesh Chaturthi.
• Shira: Semolina-based dessert flavored with sugar, cardamom, and saffron, made vegan with oil or coconut oil instead of ghee.
  

Legume Dishes:

• Methi Thepla with Moong Daal: Flatbread made with fenugreek leaves and served with moong dal (yellow mung bean curry).
• Vaal Curry: A curry made with vaal (field beans), cooked with onions, tomatoes, and spices like ginger, garlic, turmeric, and red chili powder.
• Kadhi (Vegan Version): Tangy curry made from vegan yogurt or plant-based alternatives, chickpea flour, mustard seeds, curry leaves, and green chilies.
• Usal: Spicy curry made from sprouted legumes like moth beans (matki), garnished with fresh coconut, coriander, and sev (crispy chickpea noodles).
  

Vegetable Curries:

• Bharli Vangi: Stuffed eggplants cooked in a tangy, flavorful gravy made with coconut, peanuts, sesame seeds, and tamarind.
• Alu Wadi: Steamed colocasia leaves filled with gram flour, tamarind, and spices, cooked in a curry made from coconut and peanuts.
• Batata Rassa: Simple yet flavorful curry made with boiled potatoes, tamarind, coconut, and spices, typically enjoyed with chapati or rice.
• Tondli Masala: Cooked with onions, tomatoes, and spices, often flavored with garlic, cumin, and coriander. Sometimes garnished with fresh coconut.

Part 2: Your 7-Day Vegan Maharashtrian Meal Plan

Day 1:

• Breakfast: Sabudana Khichdi (traditional fasting food with a tapioca base)
• Lunch: Vegan Puran Poli (sweet flatbread with chana dal and jaggery filling)
• Dinner: Kadhi Bhaji (coconut-based curry with vegetables)
• Snack: Vegan Samosa (crispy pastry filled with spiced mashed potatoes and peas)

Day 2:

• Breakfast: Poha (flattened rice with mustard seeds, curry leaves, turmeric, peanuts)
• Lunch: Vegan Amti (spicy lentil curry with tamarind and Goda Masala)
• Dinner: Vegan Rassa (spicy vegetable curry)
• Snack: Bhel Puri (puffed rice with chutneys, peanuts, and sev)
  

Day 3:

• Breakfast: Misal Pav (spicy curry with sprouted beans, served with pav)
• Lunch: Vegan Sol Kadhi (refreshing drink made with kokum and coconut milk)
• Dinner: Methi Thepla (savory flatbread)
• Snack: Chivda (crispy poha snack with roasted peanuts and spices)
  

Day 4:

• Breakfast: Thalipeeth (savory multi-grain flatbread)
• Lunch: Pithla Bhakri (gram flour curry served with flatbread)
• Dinner: Vegan Khichdi (rice, lentils, and vegetables)
• Snack: Vegan Dhokla (steamed savory snack)
  

Day 5:

• Breakfast: Upma (semolina porridge with vegetables)
• Lunch: Vegan Varan Bhaat (simple lentil curry with rice)
• Dinner: Aloo Vadi (crispy, deep-fried spiced mashed potatoes)
• Snack: Sev Usal (spicy curry with moth beans, topped with sev)
  

Day 6:

• Breakfast: Kanda Poha (onion poha with mustard seeds and curry leaves)
• Lunch: Batata Bhaji (spiced potato curry)
• Dinner: Vegan Patal Bhaji (vegetable curry with bottle gourd)
• Snack: Ragda Pattice (spiced potato patties with white peas curry)
  

Day 7:

• Breakfast: Batata Vada (deep-fried spiced mashed potatoes)
• Lunch: Koshimbir (vegetable salad with mustard seeds and lemon juice)
• Dinner: Pav Bhaji (spicy vegetable curry served with pav)
• Snack: Aloo Tikki (crispy spiced potato patties)

Enjoy this vibrant and flavorful Maharashtrian vegan feast all week long! For more tasty recipes and meal plans, browse through our blogs and sign up for the 10 Weeks to Vegan email challenge to start your plant-based journey today.

Don’t forget to follow the 10 Weeks to Vegan Instagram and join the Facebook groups to share your favorite Maharashtrian vegan recipes and connect with the community. We can’t wait to see what you create!

Be kind ❀

— Contributed by Astha Gupta

What’s Inside:
Part 1: A curated list of essential vegan Punjabi dishes, from iconic dals to crispy snacks and rich curries.
Part 2: A 7-day meal plan, making it simple to enjoy the flavors of Punjab throughout your week.

A well-rounded plant-based diet can reduce your risk of type 2 diabetes and heart disease. According to the American Heart Association, plant-forward diets packed with vegetables, legumes, and whole grains can boost heart health and overall wellness.

Ready to get started on this flavorful journey? Let’s go!

Part 1: A Flavorful Punjabi Vegan Feast Awaits!

Rice Dishes:

• Chole Rice: A classic Punjabi combination of spicy chickpeas served with steamed rice.
• Saffron Pulao: Aromatic rice infused with saffron, peas, and a mild blend of spices.
• Masala Rice: Rice cooked with seasonal veggies, spices, and vegan butter, a perfect side to any curry.
• Rajma Chawal: A comforting dish made with kidney beans cooked in a spiced tomato gravy, served with steamed basmati rice.

Snacks:

• Aloo Tikki: Crispy mashed potato patties flavored with cumin and coriander, served with tangy tamarind chutney.
• Chana Chaat: A refreshing chickpea salad with cucumbers, tomatoes, onions, and a sprinkle of chaat masala.
• Samosa: A crunchy pastry filled with spiced potatoes and peas, often paired with mint chutney.
  

Curries & Dals:

• Dal Makhani: Traditionally made with butter and cream, this veganized version uses coconut cream and plant-based butter for a rich, creamy consistency.
• Punjabi Kadhi Pakora: A spiced yogurt-based curry with crispy chickpea flour dumplings. Replace dairy yogurt with soy, peanut, or coconut yogurt for a vegan twist.
• Baingan Bharta: Smoky roasted eggplant mashed and cooked with tomatoes, onions, and spices, comforting and flavorful!
  

Vegetable Curries:

• Aloo Gobi: Classic potato and cauliflower curry spiced with turmeric, cumin, and coriander.
• Tandoori Vegetables: Vegetables marinated in a tangy, spiced yogurt substitute (like soy yogurt) and roasted in the oven for that authentic tandoor flavor.
• Sarson da Saag: A traditional mustard greens curry, spiced with garlic, ginger, and green chilies, served with vegan makki di roti.
  

Breads:

• Vegan Naan: Soft, fluffy naan made without dairy, served warm with your favorite curry.
• Makki di Roti: Cornmeal flatbread, traditionally paired with sarson da saag, and made vegan by skipping the butter.

[Also read: Make Vegan Naan at Home]

Desserts:

• Gajar Halwa: A warm, sweet dessert made with grated carrots, coconut milk, and cardamom.
• Lassi: A cooling yogurt drink made with soy or coconut yogurt, spiced with cardamom and a hint of saffron.
• Suji Halwa: A rich semolina-based dessert flavored with cardamom, raisins, and nuts. Veganized with coconut oil.

[Also read: Oil-Free Gajar Halwa Recipe]

Part 2: Your 7-Day Vegan Punjabi Meal Plan

Day 1:

• Breakfast: Aloo Paratha with Vegan Yogurt
  A classic Punjabi flatbread stuffed with spiced mashed potatoes, served with cooling vegan yogurt for added protein and probiotics.
• Lunch: Rajma Chawal
  Hearty and filling kidney beans cooked in a spiced tomato gravy, served with basmati rice. This is a classic Punjabi meal, packed with plant-based protein and fiber.
• Dinner: Baingan Bharta
  Roasted and mashed eggplant cooked with onions, tomatoes, and spices for a rich, smoky flavor. Served with vegan naan or roti.
• Snack: Chana Chaat
  A light and refreshing chickpea salad with onions, tomatoes, cucumbers, and tangy spices, perfect as a snack to balance the richness of the main meals.
  

Day 2:

• Breakfast: Masala Oats with Vegan Raita
  Hearty oats cooked with spices, vegetables, and herbs for a savory, protein-packed breakfast. Served with a cooling vegan yogurt-based raita.
• Lunch: Tamarind Rice (Punjabi Style)
  A tangy and spicy rice dish made with tamarind, mustard seeds, curry leaves, and a blend of Punjabi spices, offering the perfect balance of flavors. Garnished with roasted peanuts or sesame seeds for crunch.
• Dinner: Vegan Tandoori Vegetables
  Marinated vegetables in a spiced yogurt alternative, roasted to perfection for a smoky, grilled flavor. Serve with quinoa or whole wheat roti for a balanced meal.
• Snack: Vegan Samosa
  Crispy pockets filled with spiced potatoes and peas, served with a tangy tamarind chutney.
  

Day 3:

• Breakfast: Chole Bhature
  A filling breakfast option with spicy chickpeas paired with large, fluffy bhaturas (fried flatbreads). Perfect for a high-energy start to the day.
• Lunch: Masale Bhat
  Fragrant rice cooked with a mix of seasonal vegetables, spices, and a hint of coconut, making it a satisfying one-pot meal.
• Dinner: Sarson da Saag with Makki di Roti
  Mustard greens cooked with garlic, ginger, and spices, served with cornbread (makki di roti). This is a comforting, hearty Punjabi meal that’s rich in iron and fiber.
• Snack: Papdi Chaat
  A tangy and spicy snack made from crisp papdis (fried dough wafers), topped with chickpeas, potatoes, yogurt, tamarind chutney, and chaat masala. It’s refreshing and light, perfect for a midday snack.
  

Day 4:

• Breakfast: Vegan Moong Dal Cheela
  High-protein lentil pancakes made from ground moong dal, served with green chutney and vegan yogurt for a satisfying breakfast.
• Lunch: Vegan Puran Poli
  A vegan version of the traditional sweet flatbread stuffed with chana dal and jaggery, served with a side of spiced vegetables or a refreshing salad.
• Dinner: Lauki Curry with Chapati
  A simple, nourishing curry made with bottle gourd and spices, served with whole wheat chapati. A light yet filling dinner option.
• Snack: Chivda
  A crunchy and savory snack made from flattened rice, peanuts, and spices—perfect for munching in the evening.
  

Day 5:

• Breakfast: Thalipeeth with Vegan Raita
  A multi-grain flatbread loaded with vegetables and spices, served with cooling vegan raita for added texture and flavor.
• Lunch: Vegan Amti
  A tangy and spicy lentil curry made with toor dal and seasoned with a rich spice mix. Served with steamed rice for a wholesome, filling meal.
• Dinner: Aloo Gobi
  A hearty curry made with potatoes and cauliflower, spiced with cumin, coriander, and turmeric, served with chapati or vegan naan.
• Snack: Aloo Tikki with Tamarind Chutney
  Crispy spiced potato patties served with tangy tamarind chutney. A satisfying and flavorful snack to round out the meal.
  

Day 6:

• Breakfast: Upma
  A savory porridge made from semolina (rava), sautéed with vegetables like peas, carrots, and green beans, makes it a wholesome, filling breakfast.
• Lunch: Vegan Varan Bhaat
  A simple and comforting dish made with toor dal (yellow lentils) served with steamed rice and tempered with mustard seeds and curry leaves.
• Dinner: Vegan Khichdi
  A comforting one-pot dish made with rice, lentils, and vegetables, cooked with mild spices for a soothing, nutrient-packed dinner.
• Snack: Ragda Pattice
  Crispy potato patties topped with white peas curry (ragda), tamarind chutney, and crispy sev, a classic street food snack with a spicy twist.
  

Day 7:

• Breakfast: Poha with Peanuts and Lemon
  Flattened rice cooked with mustard seeds, curry leaves, turmeric, and peanuts, garnished with fresh coriander and a squeeze of lemon juice for a zesty breakfast.
• Lunch: Kadhhi Pakora
  A vegan version of the traditional kadhi, made with soy or coconut yogurt, and served with steamed rice. A filling and comforting dish.
• Dinner: Tofu Tikka Masala
  Tofu cubes marinated in a spiced yogurt alternative, grilled, and served in a rich tomato-based curry sauce. Pair with basmati rice or roti for a complete meal.
• Snack: Dhokla
  A light, fluffy steamed snack made from chickpea flour, spiced with mustard seeds and curry leaves. Serve with chutney for an added burst of flavor.
  

There you go! A full week of delicious, plant-powered Punjabi flavors that will have your taste buds dancing with joy.

For more tasty recipes and meal plans, browse through our blogs and sign up for the 10 Weeks to Vegan email challenge to start your plant-based journey today. Don’t forget to follow the 10 Weeks to Vegan Instagram and join our Facebook group to share your favorite Punjabi vegan recipes and connect with the community. We can’t wait to see what you create!

Be kind ❀

— Contributed by Meenal Rajapet

Here’s the structure of our blog: 

• Part 1: Explore a comprehensive list of South Indian vegan breakfast and main course options, categorized for your convenience.
• Part 2: Discover a sample 7-day meal plan featuring these delightful dishes.

Part 1: A South Indian Vegan Feast Awaits!

Savory Staples:

Fermented Delights:

• Idli
• Dosa
• Neer Dosa
• Uttapam
• Punugulu

Lentil & Grain Sensations:

• Upma
• Khichdi
• Rava Idli
• Puliogare
• Uggani Upma
• Bhel Upma
• Pongal

Regional Specialties:

Kerala:

• Puttu
• Appam
• Idiyappam
• Pathiri

Karnataka:

• Mysore Masala Dosa
• Davanagere Benne Dosa (make it with vegan ghee!)
• Akki Roti (Rice flour Roti)
• Mandakki Usli
• Ragi Idli

Tamil Nadu:

• Paruppu Vadai (Dal Vada)
• Adai Dosa (Made of 3-4 varieties of lentils, rice and spices)
• Paniyaram
• Sevai Pongal

Andhra Pradesh & Telangana:

• Medu Vada/Garelu
• Pesarattu (Green Moong Dal Crepes)
• Punugulu
• Kheema Roti (Check out this delicious vegan Kheema recipe!)
• Poori Kurma
• Raagi Ambali

Dips & Condiments:

• Coconut Chutney
• Tomato Chutney
• Mint Chutney
• Peanut Chutney
• Onion Kara
• Sambar
• Rasam

One-Bowl Wonders and Rice Items:

• Bisi Bele Bath: This “hot, spicy rice” lives up to its name, a vibrant medley of rice, lentils, vegetables, and aromatic spices. Veganize it with coconut oil for a comforting, complete meal.
• Puliogare: Tangy tamarind rice is a South Indian classic. Skip the traditional yogurt and embrace the citrusy zing of lemon juice or a dollop of vegan yogurt for a refreshing lunchbox staple.
• Curd Rice: Vegan yogurt meets fluffy rice, seasoned with spices for a light and refreshing South Indian treat.
• Vegetable Biryani: This fragrant layered rice dish can be enjoyed as a satisfying vegan feast. Use vegetable stock instead of ghee, pack it with your favorite veggies, and let the spices weave their magic for a celebratory meal.
• Coconut Curry with Rice: Aromatic coconut milk, vibrant vegetables, and fragrant spices come together in this Kerala-style curry. Serve it with fluffy rice for a tropical twist on comfort food.
• Tomato Rice: This simple yet flavorful dish is a pantry staple. Use coconut oil, add spices and chopped vegetables for extra punch, and enjoy it alongside raita or papad for a light and satisfying lunch.

Lentil Symphony – Protein Rich

• Sambar and Rasam: The dynamic duo of South Indian cuisine, sambar (lentil and vegetable stew) and rasam (spicy lentil soup) offer a perfect balance of hearty warmth and tangy refreshment. 
• Leafy Dals: Tur dal cooked with seasonal green leafy veggies and onion and tempered with spices. Serve it with roti, naan, or rice for a comforting and flavorful feast.
• Kadala Curry: Chickpeas simmered in a fragrant gravy and coconut milk 

Chutneys and Pachadi:

• Pachadi: Not just a chutney, it’s a flavor explosion! Imagine a spicy, tangy, nutty condiment made from fresh vegetables, fiery chilies, and aromatic spices. You can use tomatoes, green tomatoes, ridge gourd, brinjal, snake gourd, or leafy greens as the base. Whether served alongside steamed rice or used to dress up dosas and idlis, a good Pachadi adds a burst of vibrancy to any meal!

Vegetable Extravaganza:

• Puli Kulambu (Tamarind Curry): Stir-fried vegetables are a vibrant canvas for your culinary creativity. Choose seasonal vegetables like okra, brinjal, or onion, and let the magic of coconut, spices, and a touch of tamarind in puliyal enchant your taste buds.
• Aloo Gobi: This classic potato and cauliflower curry gets a vegan makeover with fragrant spices and coconut oil. Serve it with rice or roti.
• Poriyal: From carrots to beans to cabbage, almost every vegetable shines in a Poriyal – Chopped, steamed veggies seasoned with aromatic spices and coconut, for a healthy and delicious side.

Part 2: 7-Day Vegan South Indian Meal Plan:

Day 1:

• Breakfast: Idli with coconut chutney and tomato chutney
• Lunch: Bisi Bele Bath with a side salad
• Dinner: Carrot and beans Poriyal with roti

Day 2:

• Breakfast: Dosa with onion karam and peanut chutney
• Lunch: Veg Pulao with Kadala curry
• Dinner: Aloo Gobi, sambhar with rice

Day 3:

• Breakfast: Upma with sprouts and a drizzle of lemon juice
• Lunch: Poriyal (mixed vegetable stir-fry) with rice and rasam
• Dinner: Poori with potato masala

Day 4:

• Breakfast: Uttapam with grated beetroot and carrot
• Lunch: Salad with roasted chickpeas and lemon dressing
• Dinner: Bhindi Fry (okra fry) with chapati and rice

Day 5:

• Breakfast: Rava Idli with peanut chutney
• Lunch: Boiled sweet corn, Masala Dosa with coconut potato filling
• Dinner: Coconut Curry with rice and roasted eggplant

Day 6:

• Breakfast: Quinoa Upma with chopped vegetables
• Lunch: Boiled and tempered black-eyed peas, bise bille bath, and papad
• Dinner: Beetroot Poriyal with vegan curd rice

Day 7:

• Breakfast: Puliogare 
• Lunch: Pachadi, rasam with rice
• Dinner: Paniyaram with Onion Chutney (Kara Chutney)

Snacking choices:

• Seasonal fruits
• Roasted nuts
• vegetable cutlets
• coconut water
• Vegan yogurt

There you have it – a comprehensive guide to mastering South Indian cuisine as a vegan!

This guide and meal plan was created by Sowndarya Ganeshan & Bhavya Vatrapu, who are on a mission to fight climate change with diet change through the Green Tuesday Initiative. True Queens!

Browse through our blogs to explore more vegan recipes. Sign up for our 10 Weeks to Vegan email challenge for everything you need to kickstart your vegan journey!

Join 10 Weeks to Vegan Instagram and Facebook groups and share your favorite vegan South Indian recipes with the community.

Be kind ❀

Ingredients

• 50 g tofu 
• 3-4 tbsp or about 1 ladle of full of dosa batter 
• 1 tsp chilli flakes
• 1 tsp pizza seasoning or any Italian spices or herbs
• 1 tsp oil for greasing the tawa

Instructions

1. Grease the pan with oil or vegan butter before adding the batter, if not non-stick.
2. When hot, pour a ladle of batter into the center of the tawa and spread it evenly in a circular motion to form a thin dosa.
3. Next, add chili flakes, grated tofu, pizza seasoning & coriander leaves. Cover it with a lid and cook for a few mins.
4. Dosa is ready to serve when it turns brown on the base. You don’t have to flip it. Once you see the base is brown, turn off the heat.

The best thing is about this dosa is that you can enjoy it by itself or serve it with your favorite chutney and sambar. 

You can get creative with the toppings and use chopped bell peppers, onions, and different spices of your choice.

–Safiya

Ingredients

• 100 gms chickpea flour 
• 2 tbsp crushed tofu
• 1 large tomato
• 1 large onion 
• 2 tsp coriander 
• 1 tsp black salt
• 1 cup water
• Oil for brushing the pan
• Pepper powder 
• Optional:
  • 3 green chillies, chopped
  • 2 tsp psyllium husk
  • Nutritional Yeast

Instructions

1. Mix the Omelette Ingredients very well & let it sit for 5-10 minutes. Brush your pan with some oil and add 2 spoonfuls of the mix to the pan, and spread.
2. Let it toast well & flip. This is a delicate Omelette, so flipping carefully would be ideal. If you prefer to use a spatula, be gentle to avoid breaking it—or use less water in the batter to help it hold together.

– Recipe by Jayalakshmi Rai

If you want to share vegan recipes or give us feedback on any recipes that you tried, DM us on Instagram.