Punjabi cuisine is known for its bold flavors, rich textures, and hearty dishes. Traditionally filled with dairy, it’s easy to transform these beloved recipes into vegan-friendly versions that are just as indulgent. With its spicy curries, flavorful dals, and comforting breads, Punjabi food offers something for everyone, and the best part? You can enjoy all of it without any animal products! Ready to dive into the vibrant world of Punjabi plant-based cuisine? Let’s get cooking!
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
