Welcome, fellow plant-eaters, to the flavorful world of Mukhorochak Bengali Cuisine! If you think Bengali food is all about butter and ghee, think again! Get ready for bold flavors, fragrant spices, and a whole lot of love for lentils and veggies. Whether you’re a lifelong vegan or just dipping your toes into plant-based waters, Bengali cuisine has got your back (and your taste buds). From sweet, fragrant rice dishes to hearty stews that’ll warm your soul, this cuisine knows how to make plants the star of the show. So, grab your mustard oil and get ready to embrace the deliciously vegan side of Bengal!
What’s Inside:
Part 1: A curated list of must-try vegan Bengali dishes, from rice delights to vegetable curries and crispy snacks.
Part 2: A 7-day meal plan featuring these authentic Bengali flavors—perfect for anyone looking to bring the taste of Bengal into their kitchen.
Did you know? Every plant we eat contains protein! From lentils and chickpeas to spinach and sweet potatoes, plant-based foods provide plenty of protein without the cholesterol and saturated fat found in meat. The American Heart Association highlights that reducing meat consumption can lower the risk of heart disease, stroke, and type 2 diabetes—making plant-forward eating a powerful choice for both health and sustainability.
It is a win-win for you and the planet! Let’s dive in!
Part 1: Discover the Best of Vegan Bengali Flavors
Rice Delights
- Mishti Pulao (Sweet Pulao): This fragrant rice dish uses cashews, raisins, and a touch of sugar—substitute ghee with coconut oil for a rich vegan flavor.
- Fried Rice: For a Bengali-Chinese twist, incorporate seasonal vegetables, mustard oil, and a touch of soy sauce.
- Jeera Rice: Infused with cumin seeds and bay leaves—replace ghee with sunflower or mustard oil.
- Bhuna Khichuri (Spiced Lentil-Rice Medley): Cooked with roasted moong dal and aromatic spices; no dairy needed.
Lentils and Pulses
- Dhokar Dalna (Lentil Cakes in Gravy): Made from chana dal paste, fried cakes are simmered in a tomato-based curry. Use mustard oil for an authentic vegan twist.
- Rajma Curry: A Bengali adaptation of the classic North Indian dish, cooked with garam masala and coconut milk. (Read how to make your own Coconut Milk here!)
- Motor Dal-er Bora (Fried Lentil Fritters): Deep-fried balls made with yellow split peas, ideal as snacks or in curries.
- Bori (Sun-Dried Lentil Dumplings): These crunchy morsels, made from urad dal, are added to curries or stir-fries for texture.
Vegetable Curries and Fries
- Posto (Poppy Seed-Based Dishes): From aloo posto (potatoes) to jhinge posto (ridge gourd), posto pairs beautifully with nearly all vegetables.
- Chorchori (Mixed Vegetable Stir-Fry): A medley of seasonal vegetables spiced with mustard oil and panch phoron (Bengali five-spice).
- Begun Pora (Mashed Eggplant): Grilled eggplant mashed with mustard oil, green chilies, and onions.
- The vegan meat, Echor: Known as Bengal’s “Gachh Patha” meaning meat mutton
- Shukto (Mixed Vegetable Medley): Skip the milk and replace it with almond milk for the creamy base.
- Labra (Mixed Veg Curry): Traditionally vegan, with seasonal vegetables cooked in mustard oil.
Snack Wonders
- Roasted Chola (Roasted Chickpeas): A healthy, protein-rich snack with a smoky flavor.
- Kalo Kabli (Black Chickpea Salad): Tossed with mustard oil, chopped onions, and green chilies for a tangy treat.
- Jhal Muri (Spicy Puffed Rice): Puffed rice mixed with mustard oil, peanuts, and a medley of spices.
- Chaat Variants: Use tamarind pulp and roasted spices to create vegan chaats with boiled potatoes, sprouts, or black gram.
- Phuchka (Pani Puri): Ensure the tamarind water and stuffing are dairy-free.
- Chop (Banana Blossom Croquettes): Use gram flour batter instead of eggs for binding.
Sweets and Desserts
- Narkel Naru (Coconut Laddoo): Replace condensed milk with coconut cream and jaggery.
- Patishapta (Crepes Stuffed with Coconut and Jaggery): Use a rice flour batter and coconut milk for the filling.
Part 2: Your 7-Day Vegan Bengali Meal Plan
Day 1:
- Breakfast: Chirer Pulao
- Lunch: Bhaat, Lau saak diye Moong dal, Dhokar Dalna
- Dinner: Chhatu’r Parota, Shim posto, Beet bata
Day 2:
- Breakfast: Gola Roti made from masoor dal, salad, Coriander chaatni
- Lunch: Bhaat, Mocha Bhaate, Borir jhaal, Fulkopi-r Dalna
- Dinner: Ruti, Kumror chokka, Begun pora
Day 3:
- Breakfast: Semai upma
- Lunch: Bhaat, Chalkumror chokka, Arhar Dal, Mochar paturi
- Dinner: Bhaat, Chal Patol, Bandhakopir chacchori
Day 4:
- Breakfast: Saboo-r khichuri
- Lunch: Bhaat, Beuli-r dal, Jhinge Posto, Tometo-r chaatni
- Dinner: Ruti, Palang Tofu
Day 5:
- Breakfast: Muri makha with lots of veggies, and sprouts
- Lunch: Fried rice, Echor Kosha
- Dinner: Ruti, Masoor dal, Sobji bhaji
Day 6:
- Breakfast: Oats porridge in coconut milk
- Lunch: Sobji Khichuri, beguni, bok fuler bora
- Dinner: Ruti, Rajma curry
Day 7:
- Breakfast: Dahlia khichuri
- Lunch: Bhaat, Kumro bhaate with grated coconut, Teto-r dal
- Dinner: Ruti, Peyajkoli-r torkari, torka dal
There you have it – a complete guide to enjoying Mukhorochak Bengali cuisine as a vegan!
Browse through our blogs to discover even more vegan Bengali recipes. Sign up for our 10 Weeks to Vegan email challenge for all the tips and tools you need to kickstart your plant-based journey!
Join the 10 Weeks to Vegan Instagram and Facebook groups, and share your favorite Bengali vegan recipes with the community. We can’t wait to see what you create!
Be kind ❀
– Contributed by Sarani Bhattacharyya
