Dals and Lentils

As a staple ingredient in Indian kitchens, dals or lentils are one of the cornerstones of vegan Indian cuisine. Rich in protein and other nutrients, they form the basis of many dishes and come in a variety of textures and flavors. Some of the most common Indian dals include toor or arhar dal, moong dal, chana dal and masoor dal. These are simmered into tasty gravies or khichdis, or prepared simply with basic spices. Dals like urad, rajma and chole are also made into filling curries. Being vegan, affordable and highly nutritious, dals are an indispensable part of Indian vegan diets.

Rice and Bread Varieties

For carbohydrates, rice takes center stage in Indian Vegan Food. Steamed basmati rice is eaten with dal, sabzi or gravies. Other popular rice preparations include pulao, biryani and khichdi. For breads, roti, paratha, dosa, idli and uttapam made from rice and lentil flours are vegan-friendly staples. Flatbreads like chapati and phulka made with whole wheat flour also complement a variety of vegan curries very well. Regionally, dhokla, mandua and kanji vada are unique Gujarati snacks made from rice and lentil batters.

Vegetables and Leafy Greens

Variously termed as subzis or sabzis, Indian vegetables are as diverse as the country itself. From mild spinach to fiery gongura leaves, from humble potatoes to exotic mushrooms – vegetables form the mainstay of most Indian vegan thalis and meals. They are liberally used in dry gravies, stews, stir fries and curries. Some favorites include bottle gourd, raw banana, colocasia leaves, ridge gourd, okra, brinjal, cauliflower and mixed vegetable pulaos or biryani. Leafy greens such as fenugreek, mustard and curry leaves also add immense flavor to dishes.

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