Meal Prep A Week's Worth Of Vegan Indian Food For $18
Recipes in this Video
Chana Masala, originating from the Indian subcontinent, is a beloved dish made primarily with chickpeas and a blend of spices. Traditionally served with rice or bread, it reflects the rich culinary heritage of India, where legumes are a staple. This dish is not only popular in India but has also gained global recognition, often found in Indian restaurants worldwide, celebrated for its hearty flavor and nutritional benefits.
Ingredients
- ●chickpeas
- ●onion
- ●tomato
- ●ginger
- ●garlic
- ●green chili
- ●cumin seeds
- ●coriander powder
- ●turmeric powder
- ●garam masala
- ●cilantro
- ●lemon juice
- ●oil
- ●salt
Instructions
- 1Soak chickpeas overnight in water.
- 2Drain and rinse chickpeas before cooking.
- 3Heat oil in a large pan over medium heat until shimmering.
- 4Add cumin seeds and sauté until fragrant, about 30 seconds.
- 5Stir in chopped onions and cook until golden brown, 5-7 minutes.
- 6Add minced garlic, ginger, and green chili; sauté for 2-3 minutes.
- 7Incorporate chopped tomatoes and cook until soft, about 5 minutes.
- 8Mix in coriander powder, turmeric powder, and salt; cook for 2 minutes.
- 9Add soaked chickpeas and stir to coat with spices.
- 10Pour in enough water to cover the chickpeas and bring to a boil.
- 11Reduce heat and simmer for 20-30 minutes until chickpeas are tender.
- 12Stir in garam masala and lemon juice; cook for an additional 5 minutes.
- 13Garnish with chopped cilantro before serving.
Ingredient Alternatives
chickpeas
Healthier: lentils
Cheaper: canned beans
Lentils are lower in calories and quicker to cook.
garam masala
Healthier: curry powder
Cheaper: mixed spices
Curry powder offers a similar flavor profile at a lower cost.
fresh ginger
Healthier: ginger powder
Cheaper: ground ginger
Ground ginger is more accessible and has a longer shelf life.
fresh cilantro
Healthier: parsley
Cheaper: dried herbs
Parsley can be a milder substitute for those who dislike cilantro.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●1/2 tsp ground cinnamon
- ●1/4 tsp ground cardamom
- ●2 tbsp maple syrup
- ●1/2 cup diced apples
- ●1/4 cup chopped walnuts
- ●1/4 tsp salt
Instructions
- 1In a mixing bowl, combine the rolled oats, almond milk, ground cinnamon, ground cardamom, maple syrup, and salt.
- 2Stir the mixture until well combined.
- 3Add the diced apples and chopped walnuts to the mixture and stir gently.
- 4Divide the mixture into two jars or containers with lids.
- 5Seal the jars and refrigerate overnight (or for at least 4 hours).
- 6In the morning, give the oats a good stir before serving.
- 7Top with additional diced apples, walnuts, or a drizzle of maple syrup if desired.
- 8Enjoy your overnight oats cold or warm them up in the microwave for a few seconds.
Equipment
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●1 tsp turmeric powder
- ●1/2 tsp cinnamon
- ●1/4 tsp ginger powder
- ●1 tbsp maple syrup
- ●1/4 tsp black pepper
- ●1/4 cup chia seeds
- ●1/2 banana, sliced
- ●1 tbsp almond butter (optional)
Instructions
- 1In a mixing bowl, combine rolled oats, almond milk, turmeric powder, cinnamon, ginger powder, maple syrup, and black pepper.
- 2Stir the mixture well until all ingredients are combined.
- 3Add chia seeds to the mixture and stir again to ensure they are evenly distributed.
- 4Cover the bowl with plastic wrap or transfer the mixture to individual jars with lids.
- 5Refrigerate overnight (or at least 4 hours) to allow the oats and chia seeds to absorb the liquid and thicken.
- 6In the morning, give the oats a good stir to combine any settled ingredients.
- 7Top with sliced banana and a drizzle of almond butter if desired.
- 8Serve chilled and enjoy your nutritious breakfast!
Equipment
Originating from the Indian subcontinent, Aloo Gobi is a beloved vegetarian dish featuring potatoes and cauliflower, often spiced with turmeric and cumin. It embodies the essence of Indian home cooking, where simple, wholesome ingredients are transformed into comforting meals. Today, Aloo Gobi is enjoyed globally, with numerous variations adapting to local tastes and ingredients.
Ingredients
- ●potatoes
- ●cauliflower
- ●onion
- ●tomato
- ●ginger
- ●garlic
- ●cumin seeds
- ●turmeric
- ●coriander powder
- ●garam masala
- ●green chili
- ●cilantro
- ●oil
- ●salt
Instructions
- 1Heat oil in a large skillet over medium heat until shimmering
- 2Add cumin seeds and sauté until fragrant, about 30 seconds
- 3Stir in chopped onions and cook until translucent, 5-7 minutes
- 4Add ginger and garlic, cooking for 1-2 minutes until aromatic
- 5Incorporate chopped tomatoes and cook until softened, about 3-4 minutes
- 6Add turmeric, coriander powder, and salt, stirring well to combine
- 7Introduce cubed potatoes and cauliflower florets, mixing to coat with spices
- 8Pour in a splash of water, cover, and cook for 15-20 minutes until vegetables are tender
- 9Stir occasionally, adding more water if necessary to prevent sticking
- 10Once cooked, sprinkle garam masala and green chili, mixing gently
- 11Garnish with chopped cilantro before serving
Ingredient Alternatives
potatoes
Healthier: sweet potatoes
Cheaper: carrots
Sweet potatoes add nutrients while carrots are often less expensive.
cauliflower
Healthier: broccoli
Cheaper: cabbage
Broccoli offers similar texture and nutrients, while cabbage is a budget-friendly alternative.
garam masala
Healthier: curry powder
Cheaper: mixed spices
Curry powder provides a different flavor profile, while mixed spices can be made at home.
oil
Healthier: coconut oil
Cheaper: vegetable oil
Coconut oil adds flavor and health benefits, while vegetable oil is a cost-effective option.
Techniques
Equipment
Also Known As
Dal Tadka is a popular dish in Indian cuisine, known for its comforting flavors and nutritional benefits. It is commonly served with rice or flatbreads and is a staple in many households across India. The dish showcases the use of lentils, which are a significant source of protein in vegetarian diets. Dal Tadka is often prepared during everyday meals but can also be found in restaurants and special occasions, reflecting its versatility and widespread appeal.
Ingredients
- ●yellow lentils
- ●onion
- ●tomato
- ●garlic
- ●ginger
- ●green chili
- ●cumin seeds
- ●mustard seeds
- ●turmeric powder
- ●coriander powder
- ●ghee or oil
- ●fresh cilantro
- ●salt
Instructions
- 1Rinse the yellow lentils under cold water until the water runs clear.
- 2Boil the lentils in water until soft, then mash slightly and set aside.
- 3In a pan, heat ghee or oil over medium heat.
- 4Add cumin seeds and mustard seeds; let them splutter.
- 5Sauté chopped onions until golden brown.
- 6Stir in minced garlic, ginger, and green chili; cook until fragrant.
- 7Add chopped tomatoes and spices; cook until tomatoes soften.
- 8Combine the boiled lentils with the onion-tomato mixture; mix well.
- 9Adjust consistency with water and season with salt.
- 10Simmer for a few minutes to blend flavors.
- 11Garnish with fresh cilantro before serving.
Ingredient Alternatives
ghee or oil
Healthier: olive oil
Cheaper: vegetable oil
Olive oil is healthier; vegetable oil is budget-friendly.
Techniques
Equipment
Also Known As
Ingredients
- ●4 medium potatoes, boiled and mashed
- ●1/2 cup green peas, boiled and mashed
- ●1/2 tsp cumin seeds
- ●1/2 tsp garam masala
- ●1/2 tsp red chili powder
- ●1/2 tsp salt
- ●2 tbsp fresh coriander, chopped
- ●1/2 cup bread crumbs
- ●Oil for shallow frying
Instructions
- 1In a large bowl, combine the boiled and mashed potatoes and green peas.
- 2Add cumin seeds, garam masala, red chili powder, salt, and chopped coriander to the potato mixture. Mix well until all ingredients are combined.
- 3Divide the mixture into equal portions and shape them into round patties (tikkis).
- 4Coat each tikki with bread crumbs for a crispy texture.
- 5Heat oil in a pan over medium heat for shallow frying.
- 6Once the oil is hot, carefully place the tikkis in the pan, making sure not to overcrowd them.
- 7Fry the tikkis for about 3-4 minutes on each side or until they are golden brown and crispy.
- 8Remove the tikkis from the pan and place them on paper towels to absorb excess oil.
- 9Serve hot with green chutney or tamarind sauce.
Equipment
Lentil salad has roots in Mediterranean cuisine, where lentils are a staple due to their nutritional value and versatility. Traditionally enjoyed as a healthy dish, it symbolizes sustenance and community. Today, variations abound globally, with many adding unique local ingredients, making it a favorite for health-conscious eaters everywhere.
Ingredients
- ●lentils
- ●cucumber
- ●cherry tomatoes
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●garlic
- ●salt
- ●pepper
- ●feta cheese
- ●avocado
- ●spinach
- ●carrot
- ●red wine vinegar
Instructions
- 1Rinse lentils under cold water until clear.
- 2Boil lentils in a pot with water until tender, about 20-25 minutes.
- 3Drain lentils and let cool to room temperature.
- 4Chop cucumber, cherry tomatoes, red onion, and bell pepper into small pieces.
- 5Finely chop parsley and set aside.
- 6In a large bowl, combine cooled lentils, chopped vegetables, and parsley.
- 7In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- 8Pour dressing over the salad and gently toss to combine.
- 9Crumble feta cheese over the top of the salad.
- 10Slice avocado and arrange on top of the salad.
- 11Serve chilled or at room temperature.
Ingredient Alternatives
feta cheese
Healthier: tofu
Cheaper: cottage cheese
Tofu provides a vegan option while cottage cheese is more affordable.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers similar health benefits, while canola is budget-friendly.
red wine vinegar
Healthier: apple cider vinegar
Cheaper: white vinegar
Apple cider vinegar adds flavor with potential health benefits.
garlic
Healthier: garlic powder
Cheaper: onion powder
Garlic powder is a convenient substitute, while onion powder is often cheaper.
Techniques
Equipment
Also Known As
Palak Paneer is a popular North Indian dish made with spinach and paneer cheese. It is often served with flatbreads like naan or roti and is a staple in many Indian households. The dish showcases the use of leafy greens in Indian cuisine, reflecting the country's agricultural diversity. It is commonly enjoyed during meals and is also a favorite in restaurants, symbolizing the rich culinary heritage of India.
Ingredients
- ●spinach
- ●paneer
- ●onion
- ●tomato
- ●ginger
- ●garlic
- ●green chili
- ●cumin seeds
- ●garam masala
- ●cream
- ●salt
- ●oil
Instructions
- 1Blanch spinach in boiling water for a few minutes, then drain and cool.
- 2Blend the cooled spinach into a smooth puree.
- 3In a pan, heat oil and add cumin seeds until they splutter.
- 4Add chopped onions and sauté until golden brown.
- 5Stir in ginger, garlic, and green chili; cook for a minute.
- 6Add chopped tomatoes and cook until soft.
- 7Mix in the spinach puree and season with salt and garam masala.
- 8Add paneer cubes and simmer for a few minutes.
- 9Stir in cream or yogurt for richness.
- 10Serve hot with naan or rice.
Ingredient Alternatives
paneer
Healthier: tofu
Cheaper: ricotta
Tofu is lower in calories and a good protein source; ricotta is often less expensive.
cream
Healthier: yogurt
Cheaper: milk
Yogurt provides creaminess with fewer calories; milk can be a budget-friendly alternative.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup coconut yogurt
- ●1/2 cucumber, grated
- ●1 clove garlic, minced
- ●1 tbsp lemon juice
- ●1 tbsp fresh dill, chopped
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a mixing bowl, combine the coconut yogurt and grated cucumber.
- 2Add the minced garlic, lemon juice, chopped dill, salt, and black pepper to the bowl.
- 3Stir the mixture until all ingredients are well combined.
- 4Taste and adjust seasoning if necessary, adding more salt or lemon juice to your preference.
- 5Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- 6Serve chilled as a dip or sauce alongside your favorite dishes.
Equipment
Cilantro Mint Chutney is a popular condiment in various cuisines, especially in Indian cuisine, often served with snacks and appetizers.
Ingredients
- ●1 cup fresh cilantro leaves
- ●1/2 cup fresh mint leaves
- ●1/4 cup plain yogurt
- ●1-2 green chilies (adjust to taste)
- ●1 tbsp lemon juice
- ●1/2 tsp salt
- ●1/2 tsp sugar (optional)
- ●1/4 tsp cumin powder
Instructions
- 1Wash the cilantro and mint leaves thoroughly under running water.
- 2In a blender or food processor, combine the cilantro leaves, mint leaves, green chilies, lemon juice, and salt.
- 3Blend the mixture until it forms a smooth paste, adding a little water if necessary to achieve the desired consistency.
- 4Taste the chutney and adjust the seasoning by adding sugar if you prefer a slightly sweet flavor.
- 5Add the cumin powder and blend again briefly to mix it in.
- 6Transfer the chutney to a serving bowl.
- 7If not serving immediately, store the chutney in an airtight container in the refrigerator for up to a week.
Equipment
Ingredients
- ●1 cup dried chickpeas
- ●1 tbsp sumac
- ●1 tsp cumin
- ●1 tsp coriander
- ●1/2 tsp turmeric
- ●1/2 tsp garam masala
- ●1/2 tsp chili powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 tbsp olive oil
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●1 inch ginger, grated
- ●1 can (14 oz) diced tomatoes
- ●1/2 cup water
- ●2 tbsp fresh cilantro, chopped (for garnish)
Instructions
- 1Soak the dried chickpeas in water overnight. Drain and rinse them before cooking.
- 2In a large pot, add the soaked chickpeas and cover with fresh water. Bring to a boil, then reduce heat and simmer until tender, about 1-1.5 hours. Drain and set aside.
- 3In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
- 4Add minced garlic and grated ginger to the skillet, cooking for an additional 2 minutes until fragrant.
- 5Stir in the cumin, coriander, turmeric, garam masala, chili powder, salt, and black pepper. Cook for 1 minute to toast the spices.
- 6Add the diced tomatoes and water to the skillet, stirring to combine. Bring to a simmer.
- 7Add the cooked chickpeas to the skillet, mixing well with the tomato and spice mixture. Simmer for 10-15 minutes to allow flavors to meld.
- 8Sprinkle the sumac over the chickpea mixture and stir to combine. Cook for an additional 2 minutes.
- 9Remove from heat and garnish with fresh cilantro before serving.
Equipment
Originating from the Indian subcontinent, Raita is a refreshing yogurt-based side dish often served alongside spicy curries and rice. It helps cool the palate and balances flavors, making it a staple in Indian cuisine. Modern variations include different vegetables and spices, adapting to regional tastes and preferences.
Ingredients
- ●yogurt
- ●cucumber
- ●tomato
- ●onion
- ●green chili
- ●cilantro
- ●cumin
- ●salt
- ●black pepper
- ●lemon juice
- ●mint leaves
- ●carrot
- ●garlic
- ●red chili powder
Instructions
- 1Grate the cucumber and squeeze out excess moisture.
- 2Chop the tomato, onion, and green chili finely.
- 3In a mixing bowl, combine yogurt with grated cucumber.
- 4Add chopped tomato, onion, and green chili to the yogurt mixture.
- 5Finely chop cilantro and mint leaves, then add to the bowl.
- 6Sprinkle in cumin, salt, and black pepper to taste.
- 7Add lemon juice for acidity and flavor.
- 8Mix all ingredients thoroughly until well combined.
- 9Taste and adjust seasoning as needed.
- 10Chill in the refrigerator for at least 30 minutes before serving.
- 11Serve as a side dish or condiment with spicy meals.
Naan bread has its roots in South Asian cuisine, traditionally baked in a tandoor, a clay oven that imparts a unique flavor and texture. It is a staple in Indian households and is often served with rich curries and grilled meats, symbolizing hospitality and communal dining. Today, naan has gained global popularity, with various adaptations, including stuffed versions and whole grain alternatives, enjoyed in many cultures around the world.
Ingredients
- ●all-purpose flour
- ●water
- ●yogurt
- ●milk
- ●yeast
- ●sugar
- ●salt
- ●ghee
- ●garlic
- ●cilantro
- ●baking powder
- ●baking soda
Instructions
- 1Mix flour, yeast, sugar, and salt in a large bowl.
- 2Add yogurt and water gradually, mixing until a dough forms.
- 3Knead the dough on a floured surface for about 10 minutes until smooth.
- 4Cover the dough with a damp cloth and let it rise in a warm place for 1-2 hours until doubled in size.
- 5Preheat a tandoor or oven to high heat (around 500°F).
- 6Divide the dough into equal portions and shape each into a ball.
- 7Roll each ball into an oval or tear shape about 1/4 inch thick.
- 8Brush one side with ghee and place it on the hot surface, ghee side down.
- 9Cook until bubbles form on the surface, about 2-3 minutes.
- 10Flip and cook for an additional 1-2 minutes until golden brown.
- 11Remove from heat and brush with more ghee if desired.
- 12Garnish with minced garlic and cilantro before serving.
Ingredient Alternatives
yogurt
Healthier: Greek yogurt
Cheaper: buttermilk
Greek yogurt provides creaminess with fewer calories.
ghee
Healthier: olive oil
Cheaper: butter
Olive oil is healthier while still adding flavor.
all-purpose flour
Healthier: whole wheat flour
Cheaper: bread flour
Whole wheat flour increases fiber content.
milk
Healthier: almond milk
Cheaper: water
Almond milk lowers calories without compromising texture.
Techniques
Equipment
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