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

Ingredients:

1. 3 Tbsp Basmati Rice
2. ⅓ Cup Jaggery Powder
3. 1 Tbsp Almonds
4. 1 Tbsp Raisins
5. 4 Cups of coconut milk
6. Coconut Milk, if needed to adjust the consistency
7. 8-10 Saffron strands
8. 1 Tbsp Chopped Pistachios
9. 2 Tbsp Coconut Oil
10. ½ Tbsp Rosewater
11. A pinch of salt

Directions:

Wash and rinse the rice. Soak rice for 15 minutes. Strain the rice and crush it in the stone crusher coarsely.
Soak almonds and raisins overnight.
Add 1 Tbsp of Coconut oil to a pot and coarsely ground rice. Saute it for a minute. Add coconut milk. Allow it to boil on medium-high flame. Keep stirring it occasionally.
Once it starts boiling, turn the flame to low. Put a lid and stir it occasionally.
Cook it for 10-15 minutes.
Once the rice is cooked well, Add jaggery and mix it well.
Add crushed cardamom, overnight soaked almonds, raisins, and more coconut milk to adjust the consistency according to your preference. Cook for 2-3 minutes.
Add saffron strands.
Add rose water. Turn off the heat.
Garnish it with saffron and chopped pistachios, and serve!

– Recipe by Sana Shaikh (Instagram: The Rainbow Bite)

Ingredients:

1. 2 packets GoodDot Mockmeat
2. 500 gms Long Grain Biryani Rice
3. 10 Large Onions sliced thin
4. 4 tbsp Edible Rosewater
5. 1tbsp Oil 

For the Marination:

1. 6 strands of saffron soaked in 1 tbsp water
2. 30 gms Biryani Masala (Shaan Bombay Biryani Masala or any other)
3. 4 Large Tomatoes chopped into medium-sized pieces
4. 4 Large Potatoes
5. 2 tbsp Ginger Garlic paste
6. 1 tsp Turmeric
7. 1 tsp Red Chilli powder
8. 4 green cardamoms
9. 3 black cardamoms
10. 2 2” cinnamon sticks
11. 1-star anise
12. 1 piece mace 
13. 1 tbsp oil
14. 2 tsp salt

For the Rice:

1. 4 green Cardamom
2. 3 Big Cardamom
3. 2 2” Cinnamon sticks
4. 6 strands of Saffron
5. 2 Bay leaves
6. 4 Cloves
7. 1 Star Anise
8. 1 pcs Mace
9. 1 tbsp Oil
10. 2 tbsp Salt 

For Garnishing:

1. ½ cup whole mint leaves for Mock meat 
2. 1/2 cup whole mint leaves for the Rice
3. 2 tbsp cashews for Mock meat Mix
4. 2 tbsp Cashews for Rice Garnish
5. 2 large onions sliced and deep-fried
6. 1 tsp Oil 

For coloring the rice:

1. 10 strands of Saffron
2. 1 tsp turmeric
3. 2 tbsp rose water 

Method:

Ideally, prep for biryani is done 5 hours or a day in advance.

Unpack and break apart the Good Dot meat into pieces. Break them up into mouth-sized pieces with your hand so they appear irregular in shape. 

Pressure cook the mock meat in exactly 1 cup of water for 3 whistles. Turn off the heat and allow the pressure to reduce naturally.

Now take a large bowl or vessel and add all the boiled Mock meat, potatoes (chopped into large cubes), and all the marination ingredients into the bowl except for the rose water. Mix in all the ingredients well with your hand mashing the tomatoes to let the juices flow. Cover and set aside for at least 3 hours or overnight in the fridge. 

Slice 10 of the onions thinly and keep them aside. 

Slice the remaining two onions thinly and deep fry them (150gms) to make crispy fried onions for garnishing.

Wash the rice and drain in a colander and keep aside. Put about 1.5 liters of water on the hob on high heat and start with the cooking of the mock meat in another dish while the water for the rice boils.

Heat a thick bottom steel pan and add 1tbsp oil. Turn down the heat to medium-low, add the marinated ingredients and sauté for around 8-10 minutes. Add 2 tbsp of rose water and 30-50ml of water and sauté for another 5-7 minutes. Add 2 tbsp broken cashews and ½ cup fresh mint to the mixture and turn off the heat. Cover the pot and keep it aside till your rice is ready.

Once the water begins to boil add the rice whole spices, saffron, oil & salt to the boiling water, followed by the washed rice in a thin stream to prevent the water from losing its heat. Let the rice boil for exactly 5 minutes and immediately drain the water out and set the drained rice aside. 

Heat the pot in which you want to layer the biryani and add 1 tbsp oil. Add the sliced onions and 1 tsp salt and mix it well. Now spread all this onion evenly at the bottom of the pan. Avoid caramelizing the onions at this point. Just a saute for a minute is enough. 

Spread the cooked mock meat and potatoes along with the masala without disturbing the onions at the bottom.

Top the mock meat with ¼ cup of mint and 1 tbsp of cashews and some pre-fried onions. Sprinkle 1 tbsp of rose water on the mixture. Now spread the drained rice evenly and lightly. 

Garnish the rice with the remaining cashews, mint & fried onions. Set some fried onions, mint & cashews aside to top your biryani while serving. 

To add more color take 1 tsp Turmeric and mix some saffron and 2 tbsp rose water in it. This is a better option than adding chemical-based color to your Biryani.

Spread this over the rice. Add in1 tsp oil over the rice. 

Cover the pot & place a weight over the lid and cook on a very very low heat for around 1 hour to 90 minutes. Check every half an hour to make sure the bottom is not burning. For a great biryani, the onions should be caramelized well and the mock meat and rice should be cooked well. The flavors of the mock meat get infused very well into the fragrant rice when cooked this way. 

Serve the biryani hot & in layers as it’s cooked. Scoop up the white rice with one serving and dig into the layer of Mock meat & potatoes with the other. 

Avoid disturbing the rest of the Biryani while serving. The layers should ideally be intact. 

Garnish with little crisp fried onions, a few mint leaves, and the remaining cashews. 

Enjoy it for lunch or dinner with some delicious Vegan Raita on the side.

Also read: Vegan yogurt recipe

– Recipe by Jayalakshmi Rai