Due to their strong religious beliefs, a significant portion of the Indian population is vegetarian. By natural circumstance, and with their fantastic array of dals, rice, chutneys, spices, and fermented dishes, transitioning to a WFPB diet is less of a change than, for example, it would be in Southland, New Zealand.
We have compiled some recipes from the cuisine of Karnataka. Some have been altered to remove the jaggery and palm sugars traditionally used. Karnataka cuisine dates back to the Iron Age and is one of India’s oldest surviving traditional foods.
The Idlis and Dosas found on the recipes below utilise black rice, a grain that requires a longer fermentation process, but it’s worth the wait. It’s very filling. And, along with the chutneys and sambar soup, it is also delicious. These dishes are typical in Southern India and best prepared the night before. For a small cost, I have used an Idli mould that fits into a pressure cooker for steaming. Traditionally, coconut shells have been used as the mould to steam in pots or the microwave.
Below is a selection of dishes converted to WFPB for your enjoyment:
Idli and Dosa with Peanut Chutney and Tomato-Mint Chutney
A classic South Indian meal known for its flavour and health benefits. Made with fermented rice, urad dal, and fenugreek seeds, idlis are soft and steamed, while dosas are crispy and golden. Gluten-free, low in calories, and nutrient-rich, this meal offers a perfect balance of taste and wellness for any time of day.
Sambar – Southern Indian Stew
Sambar is a flavourful South Indian stew made with toor dal (split pigeon peas), tamarind, and a blend of aromatic spices like sambar powder and red chilli powder.
A hearty and tangy dish that’s perfect with rice or as a side with idlis and dosas.
PUFFED MAKHANA (LOTUS SEEDS)
Puffed Makhana, like popcorn, is a light and easy Indian snack—but it’s 10x healthier!
These gluten-free seeds are an abundant source of protein, calcium, iron, magnesium, vitamin C, and phosphorus.
They support kidney health, strengthen bones, have anti-inflammatory and anti-cancer properties, are rich in amino acids and unsaturated fatty acids, and are low in calories, making them an excellent snack for weight loss.
To prepare, simply preheat an air fryer, add the seeds, and fry for two minutes. Let them stand for one minute—and enjoy a crunchy, nutritious treat!
