New Delhi: Summer in India can be harsh, with temperatures rising above normal and causing heat, irritation, and lack of appetite. One thing that calls for meals that are light, refreshing, and energising to help you through the scorching heat outside, and plant-based meals can perfectly fit the bill. With fresh seasonal produce, vibrant colours and naturally hydrating ingredients, plant-powered meals keep you cool while nourishing your body from within. Whether you’re looking to eat clean, add more vegetables to your diet, or simply try new flavours, summer offers the perfect canvas to explore plant-based cooking.
From crispy salad rolls, to quick snacks and mains which use only Indian flavours and its diverse produce, while keeping wellness at the centre. Here are five top plant-based, refreshing dishes for everyday meals and special get-togethers.
Plant-based dishes
1. Kacchi Kairi Chana Chaat
Ingredients
- 1 cup boiled kala chana
- ¼ cup grated raw mango
- 1 small onion, finely chopped (optional)
- 1 small tomato, chopped
- 1 green chilli, chopped
- 1 tbsp coriander leaves
- ½ tsp roasted cumin powder
- ½ tsp chaat masala
- Salt to taste
- 1 tsp lemon juice
Method
- In a bowl, add boiled kala chana, grated raw mango, onion, tomato and green chilli.
- Sprinkle cumin powder, chaat masala and salt.
- Add lemon juice, mix well and top with coriander leaves.
- Serve immediately as a refreshing summer snack.
2. Lauki Chana Dal
Ingredients
- 1 cup lauki (bottle gourd), diced
- ½ cup chana dal, soaked 1 hour
- 1 tsp cumin
- 1 tsp grated ginger
- ¼ tsp turmeric
- Salt to taste
- 2.5 cups water
- Coriander leaves
Method to prepare:
- Add soaked chana dal, lauki, turmeric, ginger, salt and water to a pressure cooker.
- Cook for 3–4 whistles until the dal is soft.
- Open the lid, mash slightly for a creamy consistency.
- Add cumin (dry roasted for flavour) and coriander leaves.
- Serve warm with rice or rotis.
3. Curd Rice with Pomegranate
Ingredients
- 1 cup cooked rice (slightly mushy)
- 1 cup plant-based curd (coconut/almond/soy)
- 2 tbsp pomegranate seeds
- 1 tbsp grated carrot
- 1 tsp ginger, finely chopped
- 1 tsp mustard seeds
- 1 tsp urad dal
- Curry leaves
- Salt to taste
Method to prepare:
- Mash the cooked rice lightly and allow it to cool.
- Add plant-based curd, salt, ginger, carrot and pomegranate seeds.
- For tempering, heat a tsp of oil (or skip oil for oil-free):
– Add mustard seeds, urad dal and curry leaves. - Pour tempering over curd rice and mix gently.
- Serve chilled for the best flavour.
4. Mango and Coconut Dal (Aam Dal)
Ingredients
- 1 cup moong dal
- ½ cup raw mango slices
- ¼ cup grated coconut
- 1 green chilli, slit
- ¼ tsp turmeric
- Salt to taste
- 2.5 cups water
Tempering (optional):
- 1 tsp oil
- Mustard seeds, curry leaves, dry red chilli
Method to prepare:
- Cook moong dal with turmeric, mango slices, green chilli and water until soft.
- Add salt and grated coconut, mix well.
- For tempering, heat oil, add mustard seeds, curry leaves and red chilli.
- Pour over the dal.
- Serve warm with steamed rice.
5. Kathal Biryani (Plant-Based)
Ingredients
- 2 cups jackfruit (young kathal), diced
- 1.5 cups basmati rice (soaked 20 mins)
- 1 onion, sliced
- 1 tomato, chopped
- 1 tbsp biryani masala
- 1 tsp ginger-garlic paste
- ½ tsp turmeric
- 1 tsp red chilli powder
- Whole spices (bay leaf, cardamom, cloves)
- Coriander + mint leaves
- Salt to taste
- 2 tbsp oil (use plant-based oil)
- 3 cups water
Method to prepare:
- Parboil rice until 70% cooked; drain and keep aside.
- In a pan, heat oil and sauté whole spices and onions until golden.
- Add ginger-garlic paste, jackfruit, tomatoes, turmeric, chilli powder and biryani masala.
- Cook until the jackfruit softens and the masala thickens.
- Layer: spread half jackfruit masala, top with half rice, add coriander & mint; repeat.
- Cover and cook on a low flame (dum) for 15 minutes.
- Fluff gently and serve hot.
These refreshing, light and gut-friendly recipes are plant-based, which consumes less energy and keeps you full for longer. Celebrate the seasonal produce of summer with Indian flavours on your plate.