6 of the Best Indian Vegetarian Dishes
Because of the dietary traditions and rules associated with many religions in India, the South Asian country boasts the world’s highest percentage of vegetarians. Nearly 30 percent of Indians, or about 275 million people, were self-described vegetarians as of 2020. Another survey, conducted in 2021 by the Pew Research Center, found that 39 percent of Indians were vegetarian, while 81 percent restricted the amount of meat they ate. Hindus view cows as sacred and many Hindu texts promote vegetarianism, while Muslims typically refrain from eating pork. Even two-thirds of Christians, who make up India’s third-largest religious group, restrict their meat consumption.
It’s no surprise, then, that Indian cuisine has some of the best and most flavorful vegetarian dishes in the world. They’re rich and aromatic with flavorful spices and often involve protein-rich vegetables and legumes, including sweet potato, chickpeas, and butternut squash. Below are some incredibly satisfying Indian dishes you need to try.
Butternut Squash Curry
Curry is a satisfying comfort dish with a rich and often spicy flavor profile. The dish usually involves native herbs and spices, such as cumin, coriander, garam masala, and turmeric, along with garlic, ginger, chili peppers, onions, and tomatoes. The spices and onion form the base of the dish and chopped tomatoes are then added to thicken the sauce. Chicken, beef, or chickpeas can then be added as a source of protein, along with a splash of coconut milk or heavy cream. Curry is usually served on a bed of rice and topped with cilantro.
Butternut squash curry is one of the many vegetarian variations of the popular Indian dish. In this dish, the diced butternut squash is cooked in oil in a frying pan before the onions and spices. Chickpeas can also be added for additional protein. Other popular types of vegetarian curry include red lentil curry, black eyed peas curry, creamy potato curry, and eggplant curry. Other than rice, curry dishes are often served with yogurt or naan bread.
Aloo Gobi
Aloo gobi is technically a curry, but doesn’t have as much sauce, or gravy, as other variations. Hearty vegetables, like potato and cauliflower, instead soak up the majority of the sauce in the pan. The vegetables can be roasted or fried before being added to the curry. Aloo gobi is particularly popular in northern India and can be served as a side dish or as a main dish accompanied by naan, rice, and yogurt. It’s also usually garnished with sliced lemon and cilantro.
Tofu Tikka Masala
Tikka masala is a dish that is similar to butter chicken, another northern Indian favorite, but has a more tangy and spicy flavor profile. While it’s popular in India, it is believed to have originated in the United Kingdom, with chefs adding a tomato-cream sauce to balance the heat of the traditional chicken tikka dish to satisfy the tastes of British people, who typically prefer eating meat covered in gravy.
In chicken tikka masala, boneless pieces of chicken are marinated and slow cooked in a rich and creamy tomato-based sauce. However, chunks of firm or extra firm tofu can be used instead of chicken for a vegetarian substitute. Common Indian spices, including coriander, garam masala, and cumin, along with tomato passata, onion, garlic, ginger, brown sugar, and heavy cream make up the base of the dish. The tofu, which is marinated in a mix of Greek yogurt, ginger, garlic, lemon juice, and spices, is baked until golden brown.
Chana Saag
Chana saag is another nutritious and filling curry dish with common Indian spices, as well as chickpeas, spinach, and tomatoes. Like other curries, the dish comes together by sauteing onion and adding ginger and garlic, turmeric, garam masala, coriander, and cumin. Chopped tomatoes and chickpeas are then added and cooked for about 5 minutes, allowing the flavors to blend together. Spinach, along with water, is then added to create a flavorful and hearty curry-like vegetarian stew. A dollop of yogurt, a lemon wedge, and pickled red onions are also often added, resulting in a healthy and vibrant dish.
Red Lentils with Tadka
Red lentils, also known as split red lentils, are quick-cooking legumes high in protein and with a creamy consistency. In Indian cooking, they’re often added to curries, stews, and soups. They can also be eaten on their own or as a delicious side dish if tempered with hot oil infused with traditional Indian herbs and spices.
After cooking the red lentils in vegetable broth or water until they reach the desired consistency, heat olive oil with spices such as coriander, cumin, and red pepper flakes. Curry leaves, mustard seeds, and diced onion are other great additions. Once the oil is hot and fragrant, pour it onto the cooked lentils and serve immediately.
Saag Paneer
Paneer is a protein-rich type of non-melting cheese commonly used in vegetarian Indian recipes. The cheese is made by curdling hot whole milk with vinegar or lemon juice to form solid blocks that are drained and pressed. Saag, meanwhile, refers to leafy greens. Saag paneer isn’t a traditional Indian dish, but it has become a staple at Indian restaurants in other countries. Greens such as baby spinach, kale, or collards are wilted and pureed with a vegetable base using an immersion blender to form the nutrient-rich green sauce. Fried paneer is then added to complete the dish.
