Top Vegetarian Indian Dishes
Jul 1, 2010 | By
Indian cuisine has a strong and
varied vegetarian tradition. Many groups in India do not eat meat due to
religious or caste restrictions or else for economic considerations.
Thus, there are hundreds of tasty, nutritionally balanced all-vegetable
Indian recipes to try. Popular vegetables in India include eggplant,
carrots, okra, potatoes, tomatoes, dark leafy greens of various sorts,
cauliflower and peas.
Dal
Dal
is the generic term for any Indian dish made primarily from legumes.
They are an important source of protein for a vegetarian diet; the
legumes also provide a good dose of iron. Dal consists primarily of
water, legumes and a selection of spices, cooked until the legumes are
soft. Sometimes the dal is finished with a tarka of spices fried in
ghee; other times this is optional. A diced vegetable will also
occasionally be added. Popular legumes for dal include yellow split
peas, split green, brown or black lentils, chickpeas and black-eyed
peas. Dal plus rice and a vegetable dish makes for a complete Indian
vegetarian meal.
Saag Paneer
Saag
paneer, also known as palak paneer, is a popular dish consisting of
Indian cheese, or paneer, and spinach. Paneer is a mild white cheese
that is cut into cubes for this preparation. The spinach is chopped and
cooked with spices; the paneer is added near the end of the cooking
time. This dish is rich in vitamin A, calcium, iron and vitamin C; the
paneer also provides some protein. Serve with rice or bread.
Jhatpat Bhindi
Jhatpat
Bhindi or bhindi fry is essentially sauteed or stir-fried okra.
Treating okra in this way leaves it crisp and light, with hardly any
mucilaginous character. Okra is a surprisingly good source of vitamin C
as well as providing a good amount of dietary fiber. Serve with dal and
rice.
Aloo Gobi
Aloo
gobi is a mixed curry of cauliflower and potatoes cooked with a
fragrant blend of spices; if green peas are added, it is known as aloo
matar gobi. This is a highly nutritious meal, with the vegetables
providing good portions of the daily allowance of B vitamins, vitamin C,
iron, potassium and fiber. Serve with bread or rice and dal.
Samosas
Samosas
are fried stuffed packets of dough. The most common filling is a
mixture of peas and potatoes; they are usually consumed as a snack or
appetizer, not as a meal. Potato and pea samosas are high in vitamins A
and C and potassium as well as a good source of fiber.
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