@scienceislove2014

4 days ago

Trying to go vegan but don’t know where to begin?
You're not alone. Most people feel overwhelmed at first—especially if you've just stopped eating dairy and meat. But guess what? If you’re Indian, you’re already almost there.

Indian food is accidentally vegan most of the time—ditch the dairy, and you’re golden.

(PS: This is a prewritten comment I’ve saved. I paste it in when someone seems genuinely curious or lost. I didn’t type this all just now—it’s from my notes. I hope it helps you too.)

🌱 Before Anything Else: Cover These Nutrients
Vitamin D3
Even non-vegans are often low in it. If you’re not getting solid sun exposure 3–4x a week for at least 20–30 mins, a supplement might help. Ask your doctor if unsure.

Vitamin B12
Take a weekly B12 tablet or get injections every 1–2 months. It’s essential and water-soluble, so it’s safe when taken right.

Multivitamins (Optional)
Sometimes I take basic ones like Zincovit—especially when I’m super busy or not eating well.

💪 Protein-Rich Vegan Staples:
Chickpeas
Soy chunks (super cheap, healthy, and full of high-quality protein—I eat them 4–5 times a week)
Soybeans / Tofu
Kidney beans / Mung beans
Lentils (mix them up for variety!)
Legumes and pulses in general are fantastic (Chickpeas, kidney beans, mung beans, urad dal [dosa, yum!], pigeon peas [toor dal], black-eyed peas [lobia], masoor dal [red lentils], and tuvar dal [yellow lentils])
Quinoa (cheap and super healthy)
Amaranth (muesli from Peepal Farm is great)
Millets (Indians love these—not super high in protein, but they’re amazing)
Chia seeds (packed with protein and healthy fats—just soak them)
Flax seeds (a total superfood)
(I'll be disappointed if you did not grind it!)
Sprouted mung bean / red chickpea / chickpeas (lightly boil them for better digestion and absorption)
Green peas
Hemp seeds (if you can get them, they’re great)
Tempeh (If you have access, it’s one of the best foods to eat. It's the best soy food after natto. It’s fermented and very high in protein—even more than tofu. The flavor may take time to get used to, but it's worth it.)
Nuts and seeds (great for protein and healthy fats)
If you can afford peanuts, they’re amazing—just make sure they’re fresh and not rancid.
Other good options include almonds (want glowing skin? Soak and eat daily—Dr. Dray has a video on this!), walnuts (if I had to choose only one nut forever—it’s walnuts), dates (sweet, nutrient-packed, and satisfying), pistachios (I can’t afford them, but you do you!), cashew nuts (moderation is recommended, but hey—I’m not going bankrupt anytime soon)

Here’s what I do:

4–5 walnuts + 5 dates + 5–6 cashews + 5–6 raisins + 5 soaked almonds
(Feel free to make your own combo—you do you, boo!)

🥘 Some Meal Ideas (The Good Stuff):
Dosa (my fave! I don’t prepare it the traditional way—I add more dal than rice to the batter. Sambhar has more dal and veggies but isn’t too thick. And coconut chutney is a must!)
Lentil curry with rice
Daal (there’s no single “right” way to make dal—explore different styles. My fave: roasted toor dal tempered with mustard seeds, hing, dried red chillies in mustard oil. Simple, rich, flavorful—goes great with rice.)
Rajma chawal
Idli sambar
Indian-style chili (chickpeas, rajma, roughly ground soy chunks, carrots, onions, garlic, bell pepper, and tomato puree—eat it like pav bhaji)
Yellow pea chaat
Tomato + red lentil + mushroom + veggies (carrots, cauliflower, garlic, caramelized onions) + black pepper + (sometimes) an apple — thick, creamy, and hearty
Litti chokha
Soy chunk biryani
Soy chunk aloo ki sabzi (with little to no oil 🤤)
Chana masala (chickpea curry)
Oat porridge with apples, bananas, and chia seeds
Sprouted mung bean salad (boiled sprouts + apples + grated carrots + cucumber + pomegranate [optional])
Chickpea salad (optionally sprouted boiled chickpeas + cucumber + cilantro + tomatoes + onion + lime/lemon juice + black salt)
Quinoa and oat cinnamon banana porridge
Black mung dal with lime juice
South Indian-style besan tofu with curry leaves and mustard seeds
Black/green (you decide) mung dal with lime juice
Chola chana chaat with aloo tikki (we like it bland)
Flax seed and jaggery dumplings
Red lentil uttapam
Mung bean khichdi with quinoa, daliya, and millet
Khaman dhokla
Daal dhokla
Pakal tofu paneer
Mushroom biryani
Oat dense chocolate fudge cake (for dessert!)
Mix veg soybean sabzi (like a soup, but delicious)
High-protein muesli
Tofu scramble (we make homemade tofu)
Whole mung dal with lime juice and onion (served with roti)
Savoury quinoa mung bean khichdi + curd + roasted peanuts + mustard seeds + curry leaves + dried red chillies
Mushroom hummus pasta
Hummus (boiled chickpeas + homemade tahini + caramelized onions + garlic + lemon juice + salt + pepper)
Tahini (basically sesame butter)

🧠 Tips That Help Me:

•Pair high-protein foods with fresh greens or veggies.

•Stack protein-rich meals—e.g., lentils + soy + rice + saag + chutney.

•Eat 2–3 protein-rich meals a day—not necessarily fancy, just consistent.

I don’t buy mock meats. I make simple food with what’s available—on a budget—and it works.

Totally Clueless about cooking—check out DIKSHA PATGIRI youtube channel for vegan recipes and inspirations. She's truly an inspiration when it comes to Indian vegan cooking.

🔍 Want to Read More?
Check out the full guide I wrote:

🩷 The ultimate guide to Indian veganism – ek kadam ahimsa ki ore:

English: https://realworldveganism.blogspot.com/2025/02/indian-veganism-for-beginners-practical.html

Hindi: http://realworldveganism.blogspot.com/2025/02/ultimate-guide-to-indian-veganism-in.html

Feel free to adapt, save, or share this with anyone who’s confused and trying their best. And if this helped you—even a little—I’m genuinely g

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