South Indian food is a paradise for plant-based eaters, with its multitude of flavours, textures and nutrients. From dosas to coconut-based curries, South Indian food is vegan by default, for those who love bold flavours without animal products. Ghee and yoghurt are used in some recipes but many traditional recipes are either fully plant-based or can be easily made plant-based by using coconut oil and plant-based yoghurt.
Lentils, rice and coconut are the staples of South Indian meals providing protein and healthy fats. Idli, sambar and rasam are not only delicious but also nutritious. Fresh herbs, mustard seeds, curry leaves turmeric and tangy tamarind add to the flavours and every bite is a sensory experience. You will also find dishes like Avial (mixed vegetable curry in coconut gravy) and poriyal (stir-fried vegetables) which are plant-based by nature.
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Here are some vegan South Indian dishes:
Pulihora
Pulihora is a popular south Indian dish that can easily be found in the states of Andhra Pradesh, Tamil Nadu, and Karnataka. It consists of rice, turmeric, tamarind, curry leaves, coriander, ginger, and green chiles. Additionally, yellow lentils, roasted sesame seed powder, and mustard seeds can be added to enhance the already rich flavours of the dish.
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Masala Vada Or Chana Dal Vada
Masala vada or chana dal vada is a traditional Indian fritter originating from Tamil Nadu. Although there are variations, this tea-time snack is usually made with a combination of chana dal, onions, ginger, curry leaves, fennel seeds, dried red hot peppers, vegetable oil, and salt.
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Avial
Avial is an Indian dish with origins in the Kerala region, although it is equally popular in Tamil Nadu and Udupi. Its name means to be cooked, and the dish consists of a combination of vegetables, coconut, and curry leaves. Avial is an integral part of the Indian vegetarian feast called Sadhya.
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Mirchi Ka Salan
Mirchi ka salan is a variety of curry hailing from Hyderabad. It's made by simmering fried mild green chilis in a piquant mixture of peanuts, coconut, fried onions, sesame seeds, ginger and garlic paste, and a variety of spices. The curry is usually enhanced with a variety of spices and tamarind or lemon juice for an extra kick of tanginess.
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Typical spices used in the preparation include chilli powder, cumin seeds, coriander seeds, mustard seeds, turmeric, curry leaves, fenugreek seeds, and nigella seeds.
Tomato Gojju
Tomato gojju is a traditional Indian curry originating from Karnataka. Sour, sweet, and spicy, the curry is made with a combination of tomatoes, curry leaves, turmeric, mustard seeds, cumin, asafoetida, oil, jaggery, hot chilli peppers, and salt. The spices like cumin, asafoetida, turmeric, curry leaves, chilli peppers and mustard seeds are first tempered in oil and then mixed with jaggery, salt, and tomatoes.
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Pineapple Gojju
Pineapple gojju is a traditional Indian curry originating from Karnataka. Tangy, sweet, and spicy, the curry is usually made with a combination of chopped pineapple, hot chilli peppers, mustard seeds, curry leaves, coconut, white urad dal (split black gram), jaggery, salt, oil, and tamarind.
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The urad dal is roasted with coconut and chilli peppers, and the mixture is then ground into a paste with tamarind and water. The mustard seeds and curry leaves are tempered in oil, and the combination is mixed with chunks of pineapple until they soften and the edges become slightly browned.