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 Table
of
Contents

Acknowledgements 1

Nirdosh Aahar 2
Jain Perspective on Veganism

Calcium 5
The Compassionate Bone Builder

Protein 8

Ayurvedic Practitioner's View on Veganism 17

Raising Kids Vegan 21

Healthy, Conscious and Compassionate

Why “Vegan” is the Easiest Shortcut 23

for Indian Vegetarians Traveling Abroad

World Vegan Vision 26

A Global Mission for Compassion, Health & Sustainability

Reflections on Jainism, Veganism, and Ahimsa 28

Recipes 31
Snacks & Smoothies 32
Mains 44
Desserts 90
Dairy Alternatives 110

Who to Follow 116

Food, Nutrition and Wellness Creators

Documentaries to Watch 119

Vegan Journeys 122

Books on Veganism 162

Quotes 179
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⏫ 25
⏫ 26
⏫ 27
⏫ 28
⏫ 29
⏫ 30
 Recipes

SNACKS & SMOOTHIES MAINS

Korean Kimbap 32 Pad Thai Noodles 75
No-Bread Mayo Sandwich Rajwadi Multilentils Khichdi 76
with Steamed Dal Bread 34
Stuffed Steamed Bhindi 78
Sattu Laddu 36
Tandoori Baby Corn 79
Corn (Makai) Upma 37
Tofu Dan Dan Noodles 80
Tropical Tofu Tikka 38
Tofu Pasta 81
White Beans Hummus 39
Tofu Tikka Masala 82
Green Smoothie 40
Tomato & White Bean Casserole 84
Chocolate Smoothie 41
Yellow Orange Pasta 86
Papaya Pineapple Smoothie 42
Zucchini Vegetable Thaleepith 87
Kesar Pista Smoothie 43
Zucchini Lasagna 88
with Creamy White Sauce and Marinara
MAINS
Achaari Tofu Biryani 44 DESSERTS

Asian Tofu Sandwich 46 Baklava Cookies 90

Avial and Lemon Rice 48 Boondi Berries 92

Coconut Milk Tofu Pulao 50 Carob and Hazelnut Truffles 93

Cumin Tofu 51 Cherry Chocolate Mousse Jar 94

Creamy Alfredo High Protein Pasta 52 Chocolate Chip Caramel Skillet Cookie 96

Creamy Hummus Pasta Bake 54 Flourless Orange Cake 98

Kala Chana 56 Kulfi Tiramisu 100

Double Tofu Caesar Sandwich 57 Lauki Kheer 103

Falafel Sandwich 58 Matka Kulfi 104

Khubhani Bhare Corn + 60 Millet Phirni 105

Tofu Kofte with Makhani Sauce Shrikhand 106
Kootu Curry 62 Strawberry Basil Ice Cream 107
Malai Turai Subzi 63 Tofu Barfi 108
Dudhi/Lauki ki Sabzi 64 Walnut Barfi 109
Mango Avocado Salad 66
DAIRY ALTERNATIVES
Mapo Tofu 68
Papeeta Curry 69 Almond Milk 110

Jain Mexican Tacos 70 Chipotle Mayo 111

Panchkuti Khichadi 72 Vegan Horchata 112

Pea Pesto 74 Vegan Mayonnaise 113

Chickpea Curd (Yogurt) 114

⏪ Recipe Index ⏫ Table of Contents 31

 Victoria Yip | Portugal
Plant-Based Chef | Recipe Developer

Korean Kimbap
This Jain-friendly twist on traditional Korean kimbap skips garlic, onion, and root vegetables while
staying packed with flavor. Featuring chayote, bell peppers, soy granules, and pickled pears, this roll is
light, vibrant, and perfect for a wholesome lunch or snack.

Servings Prep Cook Total Contains

2 (2 Rolls) 10 min 20 min 30 min Soy, Sesame

⏪ Recipe Index ⏫ Table of Contents 32

 Ingredients Instructions
Rice Prepare the Fillings
– ⅔ cup short grain rice (uncooked) – Marinate julienned pear in light soy sauce, sugar
– ⅔ cup water (for cooking the rice) and rice vinegar for 4hrs or overnight
– ¼ tsp salt – Stir fry chayote, kale separately. Season with
– Sesame oil, to taste salt and sesame oil to your taste, set aside
separately.
Filling – In the same or a separate pan, cook the soy
– ½ cup chayote, julienne granules until lightly browned. Add soy sauce
(you can swap this for bell pepper) and a little sesame oil. Stir well and set aside.
– 4 cups fresh kale Cook the Rice
– 40g soy granules (rehydrated)
– Rinse the rice 2–3 times thoroughly
– ½ unripe pear, peel and julienne
– Soak in ⅔ cup water for 30 minutes.
(choose the hard one)
– Bring to a boil, then reduce heat to low and
– 1 tsp light soy sauce
cover. Simmer for 15–20 minutes.
(for marinating the pear)
– Once done, fluff the rice and season with salt
– 1 tsp sugar (for marinating the pear)
and sesame oil. Let cool slightly until warm.
– 1 tsp rice vinegar (for marinating the pear)
– 1–2 tsp light soy sauce Assembling the Kimbap
(for seasoning soy granules) – Lay a sheet of nori on a clean surface, shiny side
– Salt, to taste down.
– Sesame oil (for cooking/seasoning) – Dampen your hands with cold water to prevent
– 2 sheets nori seaweed rice sticking.
– Spread a thin, even layer of rice over the nori,
leaving a ¾ inch (2 cm) gap at the top edge.
– About an 1-1.5 inch from the bottom edge,
arrange cooked chayote/bell peppers, kale, soy
granules, marinated pears in a horizontal line.
– Gently lift the bottom corners of the nori, fold
over the filling, and begin rolling firmly but
evenly.
– Once fully rolled, brush the outside with sesame
oil.
– Slice into bite-sized pieces (about 9-10 pieces
from one roll) using a very sharp knife.

Recipe Adaptation Note: This recipe was specially created by Victoria to align with Jain dietary principles, without the
need for editorial modifications. It reflects her thoughtful approach to preserving flavor and nutrition while adhering to Jain
guidelines.

About: Founded by Victoria and based in Portugal, Tiny Leaf by Victoria offers plant-based Asian recipes through pop-
ups, private chef services, workshops, and local market appearances — bringing vibrant, comforting flavors to plant-based
cooking.

 @tinyleafbyvictoria
⏪ Recipe Index ⏫ Table of Contents 33
 Hemali Pasad | Mumbai, India
@nomou.love

No-Bread Mayo Sandwich

with Steamed Dal Bread
A unique steamed dal bread sandwich with creamy cashew mayo and colourful cabbage slaw.

Servings Prep Cook Total Contains

4 8-10 hrs soaking and fermentation 25 min ~10 hours Tree Nuts

⏪ Recipe Index ⏫ Table of Contents 34

 Ingredients Instructions
Dal bread (makes 8 slices / 4 sandwiches) Dal Bread
– 1 cup yellow moong dal (soaked 3–4 hrs) – Drain soaked dals and grind into a thick, smooth
– 1 cup urad dal (soaked 3–4 hrs) batter using minimal water
– 1 tsp salt – Add salt and lemon juice, mix well, cover, and let
the batter ferment in a warm spot for 4-5 hours
– ½ tsp lemon juice (optional, for better
fermentation) – Before steaming, gently stir in baking soda if
using
– ¼ tsp baking soda (optional, for softness)
– Grease a flat tray or dhokla plate and pour in the
– water as needed
batter, about 1-1.5 inches thick
– oil to grease steaming tray
– Steam for 15-18 minutes or until a knife inserted
Vegan mayonnaise comes out clean
– ½ cup raw cashews (soaked 2–3 hours or in – Cool completely and cut into bread-sized squares
hot water for 20 mins) or rectangles
– 2 tbsp melon seeds (soaked with cashews) Vegan mayonnaise
– ½ tsp mustard powder or 1 tsp Dijon – Drain soaked cashews and melon seeds
mustard (check for Jain ingredients)
– Add all ingredients except oil and water to a
– 1 tsp lemon juice or apple cider vinegar high-speed blender
– ½ tsp salt (adjust to taste) – Add 2 tbsp water and start blending. Slowly
– 1 tsp maple syrup or powdered jaggery drizzle in the oil to emulsify while blending
(optional for slight sweetness) – Add more water as needed to achieve a thick,
– 2–3 tbsp neutral oil (cold-pressed sunflower creamy consistency like store-bought mayo
or rice bran for smoothness) – Vegetable cold slaw:
– 4–6 tbsp cold water (adjust to blend) – Combine all chopped vegetables in a bowl
Vegetable cold slaw – Add vegan mayo, mustard powder, salt, and
pepper
– ¼ cup finely shredded purple cabbage
– Mix well until everything is evenly coated. Adjust
– ¼ cup finely shredded green cabbage
mayo for creaminess
– ¼ cup finely chopped green capsicum
– 2 tbsp vegan mayonnaise Final assembly
– ¼ tsp mustard powder (optional) – Take one slice of steamed dal bread and spread
– salt and crushed black pepper to taste 1-2 tablespoons of the vegetable filling on top,
place another slice of bread to make a sandwich.
– Press gently and cut diagonally or into squares
– Serve fresh or lightly chilled

Tip: This recipe is a great source of plant-based protein and is naturally gluten-free - perfect for a
nourishing, wholesome meal.

About: Hemali and her husband, Samir are founders of a plant based gelato brand, Nomou in India. Nomou crafts gelato
that is luxuriously creamy and entirely plant-based - a true celebration of mindful indulgence.

 @nomou.love
⏪ Recipe Index ⏫ Table of Contents 35
 Sattu Laddu
Neha Ranglani | Mumbai, India
Integrative Nutritionist | Functional Medicine

These high-protein laddus

make the perfect snack or a
little something to satisfy post-
meal sweet cravings.

Servings Prep Cook Total Contains

4 7-10 min 30 min 40 min Tree nuts

Ingredients Instructions
– 2 ½ tbsp sattu (roasted chana flour) – Dry roast sattu and almond flour on low flame for
– 1 tbsp almond flour 1 - 2 minutes until just aromatic. Do not brown.
Set aside
– 2 tsp hemp hearts
– Toast sesame seeds until they just start to pop.
– 2 tsp white sesame seeds
Remove from heat
– 1 tsp flaxseed powder
– Mix roasted flours with hemp hearts, flaxseed,
– ⅛ tsp ashwagandha powder (a pinch) sesame, and all other powders except jaggery
– 1 small pinch dry ginger powder and salt
– 1 small pinch cardamom powder – While still warm (not hot), add jaggery powder
– 1 ½ tbsp jaggery powder and mix well
– 1 tbsp virgin coconut oil (add little by little – Slowly add oil, 1 tsp at a time, and mix with your
as needed) fingers until the mixture can be pressed into balls
– 1 pinch pink salt – Shape into 4 tight laddus of about 15 g each

Tip: Store in a cool place and consume within 4 - 5 days, preferably in the morning or as a mid-
morning hormone-supporting snack. These hormone-balancing sattu laddus are my go-to mid-meal
fix - perfect for a 4 PM snack or when I’m on the move. Nutrient-dense, filling, and travel-friendly,
they help keep my energy levels up.

 @neharanglani
⏪ Recipe Index ⏫ Table of Contents 36
 Corn (Makai) Upma
Ami Kamdar | Mumbai, India
Lifestyle Coach and Dietitian

Corn Upma is a Rich in

antioxidants and packed
with fiber.

Servings Prep Cook Total Contains

3-4 30 min 10 min 40 min Tree nuts, optional soy

Ingredients Instructions
– 3 big corn cobs – Grate the raw corn cobs.
– ½ cup coconut (grated) – Place the grated corn pulp in a pressure cooker.
– ¼ cup plant-based milk – Add plant-based milk and water if required to the
– ¼ tsp cumin seeds grated pulp.
– 4 - 6 green chillies (finely chopped) – Pressure cook the pulp on medium flame for 2–3
whistles.
– 7 - 9 curry leaves
– Heat oil in a pan and add cumin seeds.
– Salt to taste
– Once the cumin seeds sputter, add chopped
– ¼ tsp lemon juice
chillies, curry leaves, the cooked pulp, grated
– Coriander leaves (finely chopped) coconut, salt to taste, lemon juice, and sugar
– Sugar or date paste (optional) (optional). Mix thoroughly.
– ½ tsp Oil – Garnish with finely chopped coriander and serve.

Tip: This recipe is fiber, antioxidant and phytochemical rich. You can even make millet upma using
this same recipe!

⏪ Recipe Index ⏫ Table of Contents 37

 Tropical Tofu Tikka
Varshitha V Jain | Bengaluru, India
Vegan Chef and Content Creator

Char grilled tofu and pineapple

in a spiced peanut curd
marinade, served with mint
coriander chutney.

Servings Prep Marination Cook Total Contains

4 10 min 30 min 10 min 50 min Soy

Ingredients Instructions
– 250 g firm tofu, cut into cubes – In a bowl mix peanut curd, turmeric, red chilli
– 1 cup pineapple chunks powder, coriander powder, garam masala, kasuri
methi, salt and mustard oil.
– ½ cup peanut curd
– ¼ tsp turmeric powder – Add tofu and pineapple to the marinade. Coat
– 1 tsp red chilli powder well, cover and rest for at least 30 minutes.
– 1 tbsp coriander powder – Arrange the marinated tofu and pineapple onto
– ½ tsp garam masala skewers.
– 1 tsp kasuri methi – Grill directly over an open flame rotating until
– Salt to taste
lightly charred or cook on a grill pan until golden.
– 1 tbsp mustard oil
– Serve hot with mint coriander chutney.

 @jainveey
⏪ Recipe Index ⏫ Table of Contents 38
 White Beans Hummus
Dr. Rupa Shah | Mumbai, India
@drrupashah

White beans, also known

as white navy beans or vaal
(in Hindi and Gujarati), offer
extraordinary health benefits.
They are full of antioxidants,
are low in saturated fat and
sodium. It is also a good source
of dietary fibre, protein, folate,
iron, calcium magnesium,
potassium and manganese.

Servings Soak Cook Total

4 8 hrs 50 min 9 hrs

Ingredients Instructions
– 1 cup dried vaal or white beans (soaked in – Soak white beans (vaal) for 8 hours
warm water for 8 hours)
– 2 tbsp tahini – Drain the soaked vaal and replace with fresh
water
– 1 tbsp lime juice
– red chilli powder (for garnishing) – Boil the vaal for 40 minutes until fully cooked, or
– fresh coriander leaves (for garnishing, if pressure cook if preferred
using) – Once cooked, let the vaal cool and drain
– water as required
– Add the cooked vaal to a blender and blend
– rock salt to taste
until smooth

Tip: This recipe can also be tried with fava or – Add all remaining ingredients except red chili
lima beans powder and coriander leaves, and blend again

– Add water if needed to reach a thick, dip-like

consistency

– Spoon the dip into a bowl and garnish with red

chili powder and fresh coriander leaves

– Serve with oil-free chips, warm or cold

About: Dr Rupa Shah, MBBS, Lifestyle Medicine Consultant, Author, Doctor in Me series film maker, Chairperson for
Mumbai Chapter of PAN India.

 @drrupashah
⏪ Recipe Index ⏫ Table of Contents 39
 Green Smoothie
Nipa Mangat | Mumbai, India
WFPB Nutritionist and Facilitator at SHARAN India

Packed with fiber, protein,

calcium, and essential vitamins
- this is the easiest (and tastiest)
way to get your daily greens.

Servings Prep Cook Total

2 5-10 min 5 min 15 min

Ingredients Instructions
– Handful of mint leaves – In a blender, blend all the ingredients until
– 3 - 4 ripe bananas (fresh or frozen) smooth.
– ½ - 1 cup water – Skip the dates if your bananas are already sweet
enough.
– 2 soft dates, pitted (optional)
– Pour into a serving glass and enjoy!

Tips / Serving Suggestions:

– Consume on an empty stomach for best results.
– Do not mix vegetables, plant-based milks, yogurt, nuts, seeds, or grains like oats in your smoothies.
– Add ice cubes for a chilled smoothie if using fresh bananas.
– Rotate your greens - try mint, coriander, fenugreek, celery, basil, parsley, or amaranth leaves.
– Swap bananas with 1 cup chopped fruit like mango, papaya, chickoo, grapes, strawberries,
pineapple, apple, pear, or peaches. Note: Avoid mixing melons with other pulpy fruits.

 @nipamangat
⏪ Recipe Index ⏫ Table of Contents 40
 Chocolate Smoothie
Nipa Mangat | Mumbai, India
WFPB Nutritionist and Facilitator at SHARAN India

Creamy, chocolatey, and

secretly packed with greens,
this smoothie is a feel-good
blend of iron, fiber, and
antioxidants.

Servings Prep Cook Total

2 5-10 min 5 min 15 min

Ingredients Instructions
– Handful red amaranth leaves – In a blender, combine all the ingredients and
– 3 - 4 ripe bananas (fresh or frozen) blend until smooth.
– 2 tbsp organic cacao powder – Serve immediately.
– ½ tsp vanilla extract
– 2 - 4 soft dates, pitted
– 1 cup water

Tips / Serving Suggestions:

– Consume on an empty stomach for best results.
– Do not mix vegetables, plant-based milks, yogurt, nuts, seeds, or grains like oats in your smoothies.
– Add ice cubes for a chilled smoothie if using fresh fruits.

 @nipamangat
⏪ Recipe Index ⏫ Table of Contents 41
 Papaya Pineapple Smoothie
Nipa Mangat | Mumbai, India
WFPB Nutritionist and Facilitator at SHARAN India

With papaya, pineapple,

banana, and citrus, this
smoothie is a naturally sweet
immunity booster that’s perfect
for warm mornings or a
mid-day pick-me-up.

Servings Prep Cook Total

2 5-10 min 5 min 15 min

Ingredients Instructions
– 1 cup peeled and chopped ripe papaya – In a blender, combine all the ingredients and
– 1 cup peeled and chopped pineapple blend until smooth.
– 1 peeled, chopped, and frozen banana – Serve immediately.
– ⅔ cup freshly squeezed orange juice
– 1 tbsp freshly squeezed lime juice (optional)

Tips / Serving Suggestions

– Consume on an empty stomach for best results.
– Do not mix vegetables, plant-based milks, yogurt, nuts, seeds, or grains like oats in your smoothies.
– Add ice cubes for a chilled smoothie if using fresh fruits.

 @nipamangat
⏪ Recipe Index ⏫ Table of Contents 42
 Kesar Pista Smoothie
Subah & Harshvardhan Saraf | India
Wellness Coach, Founders - Satvic Movement

A rich, creamy smoothie

inspired by traditional Indian
kulfi flavors. Saffron, pistachios,
and cardamom blend
beautifully with bananas and
dates for a nourishing, festive
drink.

Servings Prep Cook Total Contains

2 10 min 0 min 10 min Tree nuts, Coconut

Ingredients Instructions
Smoothie – Soak Ingredients: Soak saffron strands in warm
– 30 saffron strands, soaked in warm water (3 water for at least 10 minutes. Soak pistachios
tbsp) in warm water for about 30 minutes to soften
(peeling optional for a smoother texture).
– 4 frozen bananas
– Make Coconut Milk (if homemade): Blend
– 20 pistachios, soaked (and peeled, optional)
shredded coconut with warm water. Strain
– ⅔ cup coconut milk through a nut milk bag or fine mesh strainer to
– 1½ tablespoons jaggery powder extract coconut milk.
– 4 dates, seedless – Blend the Smoothie: In a high-speed blender,
– ¾ teaspoon cardamom powder add frozen bananas, soaked pistachios, coconut
– Pinch of rock salt milk, jaggery powder, dates, cardamom powder,
and the soaked saffron with its water. Add a pinch
Optional Homemade Coconut Milk of rock salt. Blend until smooth and creamy.
– 1 cup shredded coconut – Pour into chilled glasses. Garnish with saffron
– 1½ cups warm water strands or crushed pistachios. Serve immediately.

Tip: For an extra-rich texture, pre-chill your serving glasses and use thick, full-fat coconut milk.

Recipe Adaptation Note: With permission from the Satvic Movement team, this recipe has been selected for inclusion in this book.
About Satvic Movement: Co-founded by Subah and Harshvardhan Saraf, promotes holistic wellness by reviving ancient
Indian wisdom through food and lifestyle. At its core is Satvic Foods, offering plant-based, Ayurvedic recipes made from
clean, seasonal, and easily digestible ingredients—free of onion, garlic, and processed foods. Through workshops, content,
and recipes, the movement inspires mindful living and brings sattva (purity and harmony) into modern kitchens.

� @satvicmovement  @satvicmovement � satvicmovement.org

⏪ Recipe Index ⏫ Table of Contents 43
 Divij Agarwal | Delhi, India
Founder and Chef @canvasvkitchen

Achaari Tofu Biryani

A unique take on biryani - fragrant, flavorful, and totally worth the effort. It takes time, but the result is
pure comfort and celebration on a plate.

Servings Soak Prep Cook Total Contains

2 8 hrs 30 min 40-50 min 9-10 hrs Soy, Tree nuts

⏪ Recipe Index ⏫ Table of Contents 44

 Ingredients Instructions
Basmati rice – Soak the basmati rice in water for at least 8 hours
– 150 gm basmati rice – Place water in a pot, add the whole spices, and
– ½ inch cinnamon stick bring to a simmer
– 1 black cardamom, crushed – Once the water is fragrant, add the soaked rice
and parboil for about 6–7 minutes, until 70%
– 1 mace
cooked
– 2 bay leaves
– Strain the rice and set aside to cool
– 3 cloves
– Heat mustard oil in a pan and sauté the whole
– 2 star anise spices on low heat until fragrant
Tofu masala – Add the chopped tomatoes, cover, and cook for
8–10 minutes until soft and mushy
– mustard oil
– Chop the mango pickle into small pieces, discard
– ½ inch cinnamon stick
any inedible parts, and add to the pan
– 1 mace
– Cook the mixture on medium heat for 5 minutes
– 2–3 green cardamom
– Add the remaining spices, salt, and soy yogurt.
– 1 black cardamom
– Cook until the masala is semi-thick and creamy
– 1 star anise
– Add the tofu cubes and turn off the heat
– 3 cloves
– In an earthen pot, begin layering the biryani: start
– 2 bay leaves with a layer of tofu masala at the bottom, then a
– 250 gm tomatoes layer of rice. Repeat once more, ending with rice
– 150 gm homemade or store-bought mango on top
pickle – Garnish with chopped coriander, mint, and
– ½ tsp kashmiri chili powder roasted cashews
– ½ tsp cumin powder – Cover with a lid and seal the pot using whole
– 1 tsp coriander powder wheat dough (for dum). Alternatively, place a
heavy object on top to ensure it’s tightly sealed
– 1 tsp garam masala
– Cook on low heat for 25–30 minutes
– ½ tsp turmeric powder
– Serve warm with soy raita
– 150 gm soy yogurt
– 200 gm tofu cubes
– 1 tbsp coriander, chopped
– 1 tbsp mint, chopped
– 2 tbsp roasted cashews
– Salt to taste

Tip: You can use any other pickle in place of mango pickle, as long as it has a nice tangy flavour.
If soy yogurt isn’t available, coconut yogurt can be used - but note that it will add a stronger coconut
flavour to the biryani.

 @chef_divij
⏪ Recipe Index ⏫ Table of Contents 45
 Rohit Dadlani | Mumbai, India
Sustainability advocate | @pause.mumbai

Asian Tofu Sandwich

A zesty in-house kaffir lime chili aioli pairs beautifully with Asian-style tofu, tangy pickled red bell
pepper, and crisp celery. Layered with fresh Thai basil and cucumber slices, and served on hearty
sourdough bread, this sandwich is refreshing, flavorful, and satisfying

Servings Prep Cook Total Contains

1 2 hrs 15 min 2 hrs 15 min Tree nuts, Soy

⏪ Recipe Index ⏫ Table of Contents 46

 Ingredients Instructions
Prepare the Asian Tofu
For the Asian Tofu
– Crush Thai basil, sesame oil, sugar, soy sauce,
– 1 block medium-firm tofu (about 150g)
kaffir lime leaves, salt, and chilli flakes together in
– 2 tbsp chopped Thai basil a mortar and pestle.
– 1.5 tbsp sesame oil – Spread the marinade evenly on both sides of the
– 2 tsp sugar tofu slab.
– 2 tsp soy sauce – Let it sit for at least 10 minutes.
– 2 small kaffir lime leaves (finely chopped)
– Make the Kaffir Lime Aioli
– ½ tsp salt
– Blend lemon juice, cashew butter, water, kaffir
– ¼ - ½ tsp red chilli flakes
lime leaves, green chilli paste, salt, and sugar
For the Kaffir Lime Aioli until smooth and creamy. Set aside.
– 2 tsp lemon juice Prepare the Asian Pickle
– ½ cup cashew butter – Warm water, sugar, and salt together until the
– 3 tbsp water sugar dissolves.
– 2 kaffir lime leaves (finely chopped) – Remove from heat, stir in coconut vinegar, and
– 2 tsp green chilli paste pour the mixture over sliced red bell pepper and
– Salt to taste celery. Let it pickle for at least 15 minutes.
– 2 tsp sugar – Toast sourdough slices on both sides until golden
and crispy.
For the Asian Pickle
– 3 tbsp coconut vinegar Assemble the Sandwich
– 2 tbsp water – Spread kaffir lime aioli generously on the toasted
bread.
– 2 tbsp sugar
– Layer with marinated tofu, followed by pickled
– ½ tsp salt
vegetables.
– ½ medium red bell pepper (thinly sliced)
– 1 celery stalk (thinly sliced) – Add fresh Thai basil if desired.
– Close with another slice of bread and press
To Serve lightly. Serve immediately.
– 2 slices sourdough bread

Tip: This Asian Tofu Sandwitch takes me back to a trip with my best friend, where we first tried it and
instantly loved it. Now it’s my go-to on busy weekdays - tasty, filling, and always a little nostalgic.

About: Pause is a cozy, plant-based café in Pali Hill, Bandra, serving fun, innovative, and wholesome food that’s kind to both
people and the planet. It’s a space to slow down, connect, and savour mindful living.

 @pause.mumbai
⏪ Recipe Index ⏫ Table of Contents 47
 Subah & Harshvardhan Saraf | India
Wellness Coach, Founders - Satvic Movement

Avial and Lemon Rice

A classic South Indian pairing of mixed vegetable avial with tangy lemon rice. Together, they create a
wholesome and delicious feast.

Servings Prep Cook Total Contains

2 6 hrs 20 min 30 min 6 hrs 50 min Coconut

⏪ Recipe Index ⏫ Table of Contents 48

 Ingredients Instructions
Vegetables – Make ⅔ cup thick coconut milk by blending ⅔
cup coconut with ⅔ cup water.
– 10 to 12 curry leaves
– Soak ½ cup of brown rice in water for 6 hours.
– 1 cup raw banana, cut 2’’ lengthwise
– Roast curry leaves in a pot and add all the
– 1 cup pumpkin, cut 2’’ lengthwise
vegetables and turmeric powder. Sauté for 3
– ½ cup beans, cut 2’’ lengthwise minutes. Then add water, mix well, cover with a
– ½ cup drumsticks, cut 2’’ lengthwise lid, and let the vegetables cook on a low flame
– ½ teaspoon turmeric powder for 5 to 8 minutes.
– 1 cup water – For the gravy, blend the roasted cumin seeds,
grated coconut, curry leaves, chilli, and rock salt.
Gravy Do not blend into a smooth paste. It should have
– 1 teaspoon cumin seeds, roasted some pieces of grated coconut.
– 1 cup grated coconut – Once the vegetables are cooked, switch off the
– 12 to 14 curry leaves stove and add the blended gravy and coconut
milk to the pot. Cover for 5 to 7 minutes before
– 1 medium green chilli
serving.
– 1 teaspoon rock salt
– For the lemon rice, take a pot, add mustard
– ⅔ cup thick coconut milk seeds and curry leaves, and sauté for 2 minutes
on medium flame.
Lemon Rice
– Add the soaked brown rice, water, and turmeric,
– ½ teaspoon mustard seeds
stir, cover the pot, and let it cook for 25 minutes.
– 6 to 8 curry leaves
– Switch off the stove and add lemon juice,
– ½ cup brown rice, soaked jaggery, and salt. Mix well and serve with Avial.
– 3 cups water
– ¼ teaspoon turmeric powder

Recipe Adaptation Note: With permission from the Satvic Movement team, this recipe has been selected for inclusion in this book.
About Satvic Movement: Co-founded by Subah and Harshvardhan Saraf, promotes holistic wellness by reviving ancient
Indian wisdom through food and lifestyle. At its core is Satvic Foods, offering plant-based, Ayurvedic recipes made from
clean, seasonal, and easily digestible ingredients—free of onion, garlic, and processed foods. Through workshops, content,
and recipes, the movement inspires mindful living and brings sattva (purity and harmony) into modern kitchens.

� @satvicmovement  @satvicmovement � satvicmovement.org

⏪ Recipe Index ⏫ Table of Contents 49
 Coconut Milk Tofu Pulao
Varshitha V Jain | Bengaluru, India
Vegan Chef and Content Creator

A fragrant pulao cooked with

tofu, coconut milk and aromatic
spices.

Servings Prep Cook Total Contains

4 10 min 20 min 30 min Soy

Ingredients Instructions
– 2 tbsp coconut oil – Heat oil in a pan. Add bay leaf, cloves, cinnamon
– 1 bay leaf stick, coriander seeds, dry red chilli and slit green
chilli. Saute for a few seconds until fragrant.
– 4 cloves
– Add mustard seeds and let them splutter.
– 1 small cinnamon stick
– Add curry leaves.
– 1 tsp coriander seeds
– Stir in grated coconut, urad dal, and chana dal.
– 1 dry red chilli
Sauté until lightly golden.
– 1 slit green chilli
– Add tofu cubes and toss gently for 1–2 minutes.
– ½ tsp mustard seeds
– Add washed rice and mix well.
– 10-12 curry leaves
– Pour in coconut milk, water, garam masala and
– ¼ cup grated fresh coconut salt. Mix, cover and cook until rice is done.
– 1 tbsp urad dal – Garnish with fresh coriander leaves. Serve hot.
– 1 tbsp chana dal
– ½ tsp garam masala
– 150 g firm tofu cubes
– 1 cup coconut milk
– 1 cup raw rice, washed and drained
– 1 ¼ cup water
– Salt, to taste
– Fresh coriander leaves, for garnish

 @jainveey
⏪ Recipe Index ⏫ Table of Contents 50
 Cumin Tofu
Victoria Yip | Portugal
Plant-Based Chef | Recipe Developer

A quick, high-protein dish

featuring golden, pan-fried
tofu coated in a bold, aromatic
sauce. With just a few pantry
staples, this plant-based recipe
delivers big flavor and satisfying
texture — perfect served with
rice or fresh tomatoes.

Servings Prep Cook Total Contains

2 10 min 20 min 30 min Soy, Sesame

Ingredients Instructions
– Pat the tofu dry and cut it into bite-sized pieces.
Tofu
– Coat the tofu evenly in cornstarch
– 250g firm tofu
– In a heatproof bowl, combine ground cumin and
– Cornstarch, for coating toasted sesame seeds.mHeat oil, then carefully
– Neutral oil, for shallow frying pour it over the ground cumin and sesame seeds.
Sauce – Stir in soy sauce, sugar, and water to form the
sauce.
– 1 tbsp ground cumin
– Shallow-fry the tofu until golden and crispy on all
– 1 tbsp toasted white sesame seeds sides. Drain on paper towels or a rack.
– 2 tbsp hot oil (for blooming the aromatics) – Pour out excess oil from the pan, return it to
– 2 tbsp light soy sauce (adjust to taste) medium heat, and add tofu, following by the
– 1½ tsp sugar sauce.
– 2–4 tbsp water (to loosen the sauce) – Serve immediately—perfect with chilled plum
tomatoes or a bowl of rice.

Recipe Adaptation Note: This recipe was specially created by Victoria to align with Jain dietary principles, without the
need for editorial modifications. It reflects her thoughtful approach to preserving flavor and nutrition while adhering to Jain
guidelines.

About: Founded by Victoria and based in Portugal, Tiny Leaf by Victoria offers plant-based Asian recipes through pop-
ups, private chef services, workshops, and local market appearances — bringing vibrant, comforting flavors to plant-based
cooking.

 @tinyleafbyvictoria
⏪ Recipe Index ⏫ Table of Contents 51
 Sadia Badiei | Netherlands
Dietitian & Nutritionist - Pick up Limes, pickuplimes.com

Creamy Alfredo High Protein Pasta

This vegan Alfredo pasta recipe features a rich and creamy sauce made with tofu and soy milk, and
butter beans adding significant protein! The dish is topped with toasted breadcrumbs, adding the
perfect crunch to this creamy pasta dish.

Servings Prep Cook Total Contains

4 20 min. 15 min 35 min Soy, Wheat, Tree nuts

⏪ Recipe Index ⏫ Table of Contents 52

 Ingredients Instructions
Vegan Alfredo Sauce – Add all the sauce ingredients to a high-speed
– 8.8 oz (250g) firm tofu blender. Blend until smooth. Set aside.
– ½ cup (65g) raw cashews, soaked in boiling – Cook the fettuccine noodles until al dente. Drain
water for 10 minutes, drained and set aside.
– 3 cups (720ml) unsweetened soy milk – Meanwhile, drizzle oil in a sauté pan over
medium-high heat.
– cup (27g) nutritional yeast flakes
⅓
– Add Asafetida (hing) and the beans and cook for
– 2 Jain vegetable bouillon cubes or 2 TSP
3 - 5 minutes, until lightly golden.
Powder
– Lower the heat to medium.
– ½ Tbsp (4g) cornstarch
– Add the sauce and cook for 4 - 5 minutes, stirring
– ½ Tbsp (1.5g) dried oregano
continuously. The sauce will thicken as it cooks,
Fettuccine Pasta but be careful not to let it become too thick.
– 1 oz (320g) fettuccine noodles – Add the pasta and stir. Top with basil and
seasoned breadcrumbs. Season with salt and
Creamy Beans pepper to taste. The pasta is the creamiest when
– ½ Tbsp (8ml) vegetable oil enjoyed immediately.
– 2 cups (340g) cooked Lima or Cannellini
Beans

Toppings
– ¼ cup (27g) seasoned toasted breadcrumbs
¼ cup (4g) fresh basil leaves

Tip: Do not skip the seasoned breadcrumbs, they add a lovely crunch, flavor, and saltiness!
If the sauce becomes too thick, add a splash of water or plant milk to thin it out.

Recipe Adaptation Note: With permission from the Pick Up Limes team, this recipe has been thoughtfully adapted to align
with Jain dietary principles by omitting onions, garlic, and root vegetables, while preserving the essence and nutritional
benefits of the original.

About Pick Up Limes: Pick Up Limes, founded by Sadia Badiei, is a popular plant-based lifestyle brand sharing delicious
vegan recipes and nutrition tips. Follow her on YouTube and social media for more inspiration!

� @PickUpLimes  @pickuplimes � pickuplimes.com

⏪ Recipe Index ⏫ Table of Contents 53
 Sadia Badiei | Netherlands
Dietitian & Nutritionist - Pick up Limes, pickuplimes.com

Creamy Hummus Pasta Bake

This pasta recipe is rich and creamy, and easy to whip together. It comes together with under 10
ingredients, and makes use of hummus to both flavor and add a wonderful creaminess to the sauce.
The recipe is a forgiving one, so toss in whatever veggies you have in the fridge, and enjoy!

Servings Prep Cook Total Contains

4 10 min 35 min 45 min Gluten, Cashews (optional)

⏪ Recipe Index ⏫ Table of Contents 54

 Ingredients Instructions
Hummus pasta – Cut the outer thick skin off the stem of the
– ½ medium broccoli broccoli and discard. Cut the stem into little
pieces. Cut the broccoli florets into bite-sized
– 14 oz (400g) shell pasta
pieces.
– 1 ½ cups (225g) cherry tomatoes
– Cook the pasta in salted boiling water for 4 - 5
– 1 ⅔ cups (400ml) canned full fat coconut milk minutes. Preheat the oven to 400°F (200°C)
– ¾ cup + 1 Tbsp (200g) Hummus – Then add the chopped broccoli stem and florets
Vegan parmesan cheese to cook with the pasta. After 1 minute, drain. We
want the pasta to be slightly under-cooked.
– ½ cup (65g) raw cashews
– Transfer the drained pasta and broccoli to a large
– 2 Tbsp (10g) nutritional yeast flakes 11 x 8 inch (28 x 21 cm) baking dish, along with
– ¼ tsp Asafetida (hing) optional the tomatoes.
– ⅛ tsp salt – In a medium bowl, mix together the coconut milk
– Optional garnish and hummus. Pour this over the pasta and toss
– Fresh basil leaves everything to coat. Bake in the center rack of the
preheated oven for 20 minutes.
– Meanwhile, add the cashews, nutritional yeast,
hing, and salt to a small food processor. Blend
into a coarse powder.
– If desired, although optional, add some of the
cashew ‘Parmesan’ cheese to the top of the
baked pasta and bake for an additional 3 - 5
minutes to toast.
– Serve the pasta while hot, and sprinkle over top
more vegan ‘Parmesan’ cheese. Enjoy!

Recipe Adaptation Note: With permission from the Pick Up Limes team, this recipe has been thoughtfully adapted to align
with Jain dietary principles by omitting onions, garlic, and root vegetables, while preserving the essence and nutritional
benefits of the original.

About Pick Up Limes: Pick Up Limes, founded by Sadia Badiei, is a popular plant-based lifestyle brand sharing delicious
vegan recipes and nutrition tips. Follow her on YouTube and social media for more inspiration!

� @PickUpLimes  @pickuplimes � pickuplimes.com

⏪ Recipe Index ⏫ Table of Contents 55
 Kala Chana
Ahimsa Restaurant NYC | New York, USA
@ahimsanyc

A hearty, protein-rich curry

made with black chickpeas
simmered in a
spiced tomato base

Servings Prep Soak Cook Total

3-4 15 overnight 30-35 min 45-50 min

Ingredients Instructions
– 1 cup kala chana, soaked overnight – Cook the Kala Chana – Drain soaked chana, rinse
– 2 tbsp olive oil (or sunflower/peanut oil) well and pressure cook with 3 cups water and a
pinch of salt for 4-5 whistles (until soft but not
– 1 tsp cumin seeds
mushy)
– 1–2 green chilies, slit (adjust spice level)
– Keep the cooking water aside to use as gravy base
– 1½ cups tomato puree (fresh, boiled &
– Heat oil in a heavy-bottom pan. Add cumin seeds
blended tomatoes)
and let them splutter.
– 1 tsp turmeric powder
– Add green chilies, sauté for 30 seconds.
– 1½ tsp coriander powder
– Stir in turmeric, coriander powder, red chili powder,
– 1 tsp red chili powder (optional, to taste)
and roasted cumin powder. Fry briefly on low heat.
– 1½ tsp roasted cumin powder
– Add tomato puree and cook 6–8 minutes
– 1 tsp garam masala (Jain-friendly) on medium heat until oil separates, stirring
– Salt, to taste occasionally.
– Fresh coriander leaves, chopped – Add boiled kala chana with its cooking water to the
– Juice of ½ lemon tomato masala.
– Add salt as needed, mix well, and simmer 12–15
minutes on medium-low heat.
– Sprinkle garam masala and stir.
– Turn off heat, add lemon juice, and mix.
– Garnish with fresh coriander
– Serve with hot roti, paratha, or steamed rice

 @ahimsanyc
⏪ Recipe Index ⏫ Table of Contents 56
 Double Tofu Caesar Sandwich
Priyansh Parekh | Dubai, UAE & London, UK
@prrrunch

A crunchy, creamy, flavor-

packed sandwich featuring
double layers of tofu —
one blended into the Caesar
dressing and the other crisped
into golden cutlets. With
toasted bread, zesty greens,
and a smoky crust, this hearty
vegan sandwich is as satisfying
as it gets.

Servings Prep Cook Total Contains

2-3 25 min 20 min 45 min Soy

Ingredients Instructions
– 300gm medium-firm tofu (sliced into cutlets – For the Caesar dressing: Blend tofu, capers,
for frying) mustard, vinegar, nutritional yeast, soy milk, and
– panko breadcrumbs (for breading) salt until creamy and smooth. Adjust soy milk for
– toasted baguette or bread of choice desired consistency. Chill until ready to use.
Caesar Dressing – To prepare the tofu cutlets, first slice tofu into
sandwich-sized slabs.
– 100gm medium-firm tofu
– Dip each piece into the prepared batter, then coat
– 8–10 baby capers
with panko breadcrumbs.
– ½ tbsp yellow mustard
– Shallow-fry or air-fry until golden and crispy.
– ½ tbsp apple cider vinegar
Set aside.
– 3 tbsp nutritional yeast
– In a bowl, mix chopped lettuce, kale,
– ¼ cup unsweetened soy milk
pumpkin seeds.
– salt to taste
– Add 1 - 2 spoonfuls of Caesar dressing to the salad
Batter (for coating tofu) mix and toss until evenly coated.
– ½ cup plain flour – Toast the baguette or bread.
– ½ cup cornflour – Spread Caesar dressing on the inner sides of bread.
– 1 tbsp smoked paprika – Add a layer of crispy tofu cutlet and top it with the
– 1 tsp salt + water (for thick batter) dressed salad. Add an extra spoonful of dressing.
Salad – Close the sandwich, press gently, and serve warm.
– ½ cup chopped iceberg lettuce
– ½ cup chopped kale Tip: This sandwich is best enjoyed immediately, while
– 4 tbsp pumpkin seeds the tofu cutlet is still crispy.

About Priyansh Parekh: He crafts vibrant vegan dishes that honor mindful eating and bold flavors.
His work - including Saathi, a plant-based sandwich shop - is driven by creativity, community, and a
 @prrrunch respect for tradition without compromise and cruelty.

⏪ Recipe Index ⏫ Table of Contents 57

 Pravin Turakhia | California, USA
Culinary Volunteer

Falafel Sandwich
A hearty Middle Eastern classic - crispy falafel, creamy hummus, and fresh veggies tucked into warm
pita. Wholesome, flavorful, and endlessly satisfying.

Servings Prep Soak Cook Total Contains

4-6 Sandwiches 30-40 min 6-8 hrs 10 min 9 hrs Soy (optional)

⏪ Recipe Index ⏫ Table of Contents 58

 Ingredients Instructions
Falafel Falafel
– 1 cup raw kabuli chana – Soak chickpeas in warm water with a pinch of
– 1 cup flat parsley baking soda for 6–8 hours.
– ½ cup cilantro – Blend chickpeas in a food processor to a coarse
– 4–5 green chillies consistency, adding parsley, cilantro, green chillies,
– ¼ tsp roasted cumin powder cumin powder, and salt. Use minimal water to avoid
runniness.
– Salt to taste
– Oil for frying – Shape into balls or patties, then shallow-fry until
golden brown.
Hummus
Hummus
– 1 can kabuli chana (garbanzo)
– Blend chickpeas, tahini, olive oil, green chillies, red
– ½ cup tahini paste
bell pepper, lemon juice, salt, and cumin powder
– 2 tbsp extra virgin olive oil
into a smooth paste.
– 4–5 green chillies
– Transfer to a bowl. Garnish with olive oil, red chilli
– 1 roasted red bell pepper (cubed) powder, and optional toppings like peppers, olives,
– Lemon juice, to taste or jalapeños.
– Salt to taste
– Roasted cumin powder, to taste White Sauce
– Blend tahini, lemon juice, and vegan buttermilk/
White Sauce water until smooth and pourable.
– 4 tbsp tahini
Pita Bread (Optional)
– Juice of ½ lemon
– ⅛ cup vegan buttermilk or water – Mix flour, baking powder, and salt. Add yogurt and
water gradually to knead into smooth dough.
– (Alternative: blend ¼ cup hummus with
water + tahini to make it into a sauce) – Add olive oil, knead again, divide into 12 balls, and
rest covered for 30 minutes.
Homemade Pita (optional) – Roll each ball into 6–8 inch circles. Cook on a
– 4 cups all-purpose flour / whole wheat flour preheated pan until puffed, sprinkling water if
– 1 cup soy or vegan yogurt needed.
– 1 cup warm water
Assembly
– 1 tbsp baking powder
– Warm pita bread until fluffy. Cut open to form a
– 1 tsp salt
pocket.
– 1 tbsp olive oil
– Spread a layer of hummus inside.
Sandwich – Add lettuce, falafel, tomato, cucumber, and
– Homemade or store bought Pita bread, naan, jalapeños (if using).
or thick rotis (cut into halves for pockets) – Drizzle with white sauce, hot sauce, and ketchup.
– Tomato slices – Serve warm and enjoy!
– Cucumber slices
– Shredded iceberg lettuce
– Pickled jalapeños (optional)
– Red chilli hot sauce + ketchup
– Olive oil (for garnishing hummus)

About: A professional architect with a passion for culinary creativity, Pravin has followed a Jain diet since 1993 and embraced
veganism in recent years out of compassion for animals. He actively volunteers at the Jain Center of Northern California, using his
skills to prepare meals for the underprivileged and support community events, while also contributing to various organizations.

⏪ Recipe Index ⏫ Table of Contents 59

 Shreya Ghodawat | Mumbai, India
Climate and Sustainability Activist, Animal Advocate

Khubhani Bhare Corn + Tofu Kofte

with Makhani Sauce
Khubani Bhare Corn aur Tofu Kofta in Makhani Sauce is a rich North Indian-inspired vegan dish featuring
sweet apricots stuffed with nuts, wrapped in a spiced corn-tofu mix, and fried until golden. Served in a
creamy, mildly spiced makhani gravy, it’s a beautiful balance of sweet, savoury, and aromatic flavours.

Servings Prep Cook Total Contains

4 20 min 30 min 50 min Soy, Nuts

⏪ Recipe Index ⏫ Table of Contents 60

 Ingredients Instructions
– 200 ml oil Makhani Sauce
– 6–7 jain garlic – To make the makhani sauce, heat 2 tablespoons
– 4 cinnamon sticks vegan butter in a skillet. Once hot, add jain
– 6–8 green cardamom garlic (also known as Kashmiri garlic). Add 2
tablespoons deghi mirch powder, cinnamon
– 10 tomato
sticks, and green cardamom.
– 1 red bell pepper
– Add tomatoes (cut into quarter-inch dice) and
– 30 ml vegan cream diced red bell pepper. Add cashew nuts and
– 2 tbsp deghi chilli powder enough water to cook the mixture. Cook until the
– 1 tbsp cumin powder tomatoes are soft. Add 1 teaspoon salt.
– 1 tbsp coriander powder – Let the mixture cool completely, then blend and
– 1 tbsp garam masala strain it to a smooth consistency.
– 1 tsp cardamom powder Koftas
– 4 fresh apricot – Combine chopped corn, grated tofu, chopped
– 2 tsp kasuri methi apricot, and 3 tablespoons breadcrumbs for
– ¼ cup cashew nuts binding. Add salt, 1 teaspoon garam masala, 1
– 2 tbsp almonds tablespoon cumin powder, 1 teaspoon coriander
powder, 1 teaspoon red chilli powder, and
– 2 tbsp pistachio
crushed black pepper.
– 30 g vegan butter
– Mix well and bind everything together.
– 100 g tofu
– Cut fresh apricots open and stuff them with a
– 30 g bread crumbs mixture of chopped cashew nuts, pistachios,
– 5 g salt almonds, and a pinch of cardamom powder.
– 5 g sugar – Wrap each stuffed apricot in the tofu and
– 5 g black pepper powder breadcrumbs mixture to form the koftas.
– 20 g corn starch – Make a slurry using corn starch, maida, and a salt.
– 15 g maida – Heat oil in a kadai. Dip each kofta in the slurry
and fry until golden brown.
– To complete the dish, heat some vegan butter
in a pan. Add 1 tablespoon deghi mirch powder
and the prepared makhani sauce. Cook until the
sauce is hot. Add salt to taste, 3 tablespoons
vegan cream, and kasuri methi powder.
– For plating, place the koftas in the center of a
curry bowl. Pour the makhani sauce around the
koftas. Garnish with a drizzle of vegan cream and
a sprinkle of kasuri methi or microgreens.

This dish is a celebration of texture and contrast - crispy on the outside, soft and nutty within, and
enveloped in a rich tomato-based sauce. It is decadent and perfect for special occasions or festive
meals.

 @shreyaghodawat
⏪ Recipe Index ⏫ Table of Contents 61
 Kootu Curry
Dr. Nandita Shah | Auroville, India
Founder of SHARAN - @sharanindia

A comforting South Indian

curry made with ash gourd and
raw mango, bringing together
tangy, spicy, and earthy flavors.
This wholesome dish is quick
to prepare and versatile with
vegetable substitutions.

Servings Prep Cook Total

4 15 min 20 min 35 min

Ingredients Instructions
– 1 tub plant-based yogurt – Cut raw mango into large pieces and boil in water
– 150 g ash gourd (safed petta) along with turmeric powder.
– 1 raw mango – Peel and cut the ash gourd into ½” pieces.
– ¼ tsp turmeric (haldi) powder – Grind half the boiled mango into a smooth paste.
– ½ – 1 tsp unrefined salt – Cook the ash gourd and mango paste in a little
water. Add salt and turmeric powder while
– ¼ coconut, grated
cooking.
– 2 green chillies
– Take the remaining raw mango (with the water)
– ¼ tsp mustard (rai) seeds and grind to a paste with coconut and green
– ¼ tsp fenugreek (methi) seeds chillies.
– ½ tsp black pepper (kali mirch) powder – Add this paste to the ash gourd mixture and
– 1 dried red chilli bring to a boil. Turn off the heat as soon as it
– ¼ tsp split black gram (urad dal) boils.
– 1 sprig curry leaves – In a heated kadai, add mustard seeds and
fenugreek seeds. When sputters and pops, turn
off the heat.
Tip: Replace ash gourd with yam, raw banana,
– Add black pepper powder, red chilli, urad dal,
or arbi and curry leaves, and roast for 30 seconds.
– Add this tempering to the ash gourd mixture.
– Serve hot with steamed rice for a balanced meal
.
About SHARAN: (Sanctuary for Health And Reconnection to Animals and Nature) is an organization with a team of doctors,
nutritionists, health coaches and facilitators dedicated to spreading awareness about holistic health and an ecologically
sustainable, compassionate lifestyle.

 @sharanindia � sharan-india.org
⏪ Recipe Index ⏫ Table of Contents 62
 Malai Turai Subzi
Subah & Harshvardhan Saraf | India
Wellness Coach, Founders - Satvic Movement

Adding creamy malai to Turai

transforms it into something
truly festive and indulgent.
Even those who avoid turai will
savour this dish!

Servings Soaking Prep Cook Total Contains

2 6 hrs 10 min 35 min 6 - 7 hrs Coconut

Ingredients Instructions
– 4 cups chopped ridge gourd (turai) – Soak 2 tablespoons of melon seeds for 6 hours.
– ½ teaspoon finely chopped green chilli – Heat a pot and dry roast the cumin seeds.
– ¼ teaspoon turmeric powder – Add the ridge gourd and turmeric and chilli, and
– ½ teaspoon cumin seeds stir for 2 minutes on medium flame. Cover and
allow to cook for 7 minutes until soft, stirring
– 2 tablespoons melon seeds, soaked
regularly to prevent sticking. You can add a few
– 2 tablespoons water drops of water, if the ridge gourd sticks to the
– 2 teaspoons kasuri methi base of the pot.
– ½ cup small chopped tomato – Meanwhile, place the melon seeds and water into
– ½ cup thickly grated coconut a small blender and blend until smooth. Uncover
– ¾ teaspoon rock salt the pot of ridge gourd and allow all the water to
evaporate (approx 5 minutes).
– 2 tablespoons chopped coriander
– Add the paste and the kasuri methi to the pot,
and cook for 2 minutes while stirring.
Tip: Instead of melon seeds, you can also use – Switch off the stove and add tomato, coconut,
watermelon or sunflower seeds for creamy and rock salt. Stir, and top with coriander and
flavor. serve with satvic roti.

Recipe Adaptation Note: With permission from the Satvic Movement team, this recipe has been selected for inclusion in this book.
About Satvic Movement: Co-founded by Subah and Harshvardhan Saraf, promotes holistic wellness by reviving ancient
Indian wisdom through food and lifestyle. At its core is Satvic Foods, offering plant-based, Ayurvedic recipes made from
clean, seasonal, and easily digestible ingredients—free of onion, garlic, and processed foods. Through workshops, content,
and recipes, the movement inspires mindful living and brings sattva (purity and harmony) into modern kitchens.

� @satvicmovement  @satvicmovement � satvicmovement.org

⏪ Recipe Index ⏫ Table of Contents 63
 Dr. Nandita Shah | Auroville, India
Founder of SHARAN - @sharanindia

Dudhi/Lauki ki Sabzi (Bottle Gourd Curry)

A wholesome North Indian-style curry made with bottle gourd, enhanced with a nutty sesame-peanut
masala that brings rich flavor without the use of oil.

Servings Prep Cook Total

4 20 min 20 min 40 min

⏪ Recipe Index ⏫ Table of Contents 64

 Ingredients Instructions
For the Curry For the Masala
– 1 small bottle gourd (lauki), unpeeled and – Dry roast red chillies, sesame seeds, tuvar dal,
cut into cubes (approx. 2 cups) coriander seeds, and fennel seeds.
– ¾ cup water – Once the dal turns golden, turn off the heat
– ⅛ tsp turmeric (haldi) powder – Grind with roasted peanuts in a small dry grinder
– ⅛ tsp asafoetida (hing) to a coarse powder. (If peanuts are raw, roast
them separately first, as they take longer.)
– 1 tsp unrefined salt
– Fresh coriander leaves, for garnish For the Curry

For the Masala – Heat water in a heavy pan. Add turmeric, salt,
and asafoetida, and bring to a boil.
– 2 red chillies, broken into small pieces
– Add the bottle gourd cubes and cook for 5–7
– 1 heaped tbsp sesame seeds (til) minutes until soft but not mushy (do not drain
– 1 tbsp split pigeon peas (tuvar dal) the water).
– 1 tsp coriander (dhania) seeds
Alternative method
– 1 tsp fennel seeds (saunf) (cumin seeds/
jeera) – Steam bottle gourd separately and add it to half
– ¼ cup roasted peanuts the water with turmeric, salt, and asafoetida.
– Add the ground masala powder to the cooked
gourd in the same pan.
– On low heat, mix until the excess water is
absorbed by the masala powder. Add a little
more water if needed.
– Taste for salt and garnish with fresh coriander.
– Serve hot.

Tips
– The natural oils from sesame and peanuts make this dish rich—no added oil needed.
– Works well with other squash or gourds like zucchini.
– Pairs beautifully with chapatis, dosai, or even bread

About SHARAN: (Sanctuary for Health And Reconnection to Animals and Nature) is an organization with a team of doctors,
nutritionists, health coaches and facilitators dedicated to spreading awareness about holistic health and an ecologically
sustainable, compassionate lifestyle.

 @sharanindia � sharan-india.org
⏪ Recipe Index ⏫ Table of Contents 65
 Pravin Turakhia | California, USA
Culinary Volunteer

Mango Avocado Salad

A refreshing and colorful salad with creamy avocado, sweet mango, crisp veggies, and herbs - perfect
for summer meals or as a light side dish.

Servings Prep Cook Total

2-3 15 min 15 min if cooking quinoa 30 min

⏪ Recipe Index ⏫ Table of Contents 66

 Ingredients Instructions
– ½ cup quinoa (optional, cooked) – Cook quinoa according to package instructions if
– 1 large avocado, cut into chunks using. Let it cool.
– 1 large mango, cut into chunks – Wash and chop all vegetables, fruits, and herbs
as directed.
– 2 Persian cucumbers, cut into cubes
– In a large mixing bowl, combine quinoa (if using),
– ¼ cup grapes, halved
avocado, mango, cucumber, grapes, herbs,
– 5 sprigs fresh mint, leaves only chickpeas, cherry tomatoes, and bell peppers.
– 4 sprigs fresh basil, leaves only Add baby corn if desired.
– 3–4 sprigs dill, chopped – In a small bowl, whisk together olive oil, lemon
– 3 sprigs cilantro, leaves only juice, mustard paste, salt, and pepper to make
– 2 tbsp sliced pickled jalapeños the dressing.
– ½ cup chickpeas (cooked or canned) – Pour the dressing over the salad and toss gently
to combine.
– 10–12 cherry tomatoes
(red and yellow), halved – Garnish with fresh basil leaves, extra cherry
tomato halves, and pomegranate seeds if using.
– Colored bell peppers (red, yellow,
green), cut into small triangles – Serve immediately as a light meal or side dish.
– Baby corn (optional)
– Pomegranate seeds (optional,
for garnish)
– Dressing:
– 2 tbsp extra virgin olive oil
(or oil of choice)
– 1 tbsp lemon juice
– 1 tsp mustard paste
– Salt and pepper, to taste

Tip: This salad is versatile - skip or swap ingredients based on what’s available. The mango and avocado
are the stars, so keep them fresh and ripe for the best flavor.

About: A professional architect with a passion for culinary creativity, Pravin has followed a Jain diet since 1993 and
embraced veganism in recent years out of compassion for animals. He actively volunteers at the Jain Center of Northern
California, using his skills to prepare meals for the underprivileged and support community events, while also contributing
to various organizations.

⏪ Recipe Index ⏫ Table of Contents 67

 Mapo Tofu
Shilpa Gupta | Mumbai, India
Vegan Culinary Consultant and Recipe Developer

Weeknight comfort tofu with

bold flavors - perfect with
sticky rice.

Servings Prep Cook Total Contains

3-4 15-20 min 10 min 25-30 min Soy

Ingredients Instructions
– 2 cups Medium firm tofu cubes – Heat sesame oil.
– 2 tbsp Boiled mashed chickpeas – Add cabbage and chickpea and sauté.
– 1 tsp Miso paste – Add shelled and toasted crushed Schezwan
– 2 tbsp Kikoman soysauce peppers and fresh crushed red chilly.
– 2tbsp Chilli oil – Add the cane sugar, vinegar, bean paste, slurry,
salt to taste, miso, and soy sauce.
– ½ tsp Schezwan peppers crushed
– Adjust the consistency.
– 1 tbsp Peeled Celery stalks
– Check the seasoning and salt.
– 2 tbsp Cabbage finely chopped
– Add the tofu and celery; toss gently.
– 3 tbsp Sesame oil
– Top with chilli oil and serve hot.
– ¼ tsp Fresh finely chopped red chilly
– 2 tbsp Chilli black bean jain sauce
– 1 tsp Rice vinegar
– 2 tsp Cane sugar
– 1 tbsp Corn starch slurry

Tips:
– Check salt as all the sauces are naturally salty.
– This rich velvety dish tastes best with hot sticky steamed rice.

 @gourmetgreensandbeans
⏪ Recipe Index ⏫ Table of Contents 68
 Papeeta Curry
Subah & Harshvardhan Saraf | India
Wellness Coach, Founders - Satvic Movement

Have you ever tried using

papeeta in a curry? If not,
here’s your chance! This unique
dish will have you coming back
for seconds and thirds.

Servings Prep Cook Total Contains

2 10 min 20 min 30 min Peanuts

Ingredients Instructions
– Heat a pot, and add all the spiced papaya
Spiced Papaya
ingredients. Cover and cook on low flame for 15
– 2 cups raw papaya cubes minutes, until the papaya becomes soft.
– 1 tablespoon curry leaves – Place all the curry ingredients into a small blender
– ¼ teaspoon chopped green chilli jar and blend until smooth.
– 1 cup water – Heat another pot, and add all the other
ingredients, except the rock salt. Roast for 2 to
Curry 3 minutes on low flame, until the spices become
– 2 tablespoons roasted peanuts fragrant.
– ¼ teaspoon turmeric powder – Add the blended curry and the roasted spices to
– ¼ teaspoon roasted cumin powder the pot of spiced papaya. Cook on a low flame for
another 5 minutes.
– ¼ cup water
– Switch off the stove, add the rock salt, and stir.
Other Ingredients Cover for 10 minutes and serve warm.
– ¼ teaspoon cumin seeds
– ¼ teaspoon mustard seeds
– ¼ teaspoon fennel seeds
– ½ teaspoon rock salt

Recipe Adaptation Note: With permission from the Satvic Movement team, this recipe has been selected for inclusion in this book.
About Satvic Movement: Co-founded by Subah and Harshvardhan Saraf, promotes holistic wellness by reviving ancient
Indian wisdom through food and lifestyle. At its core is Satvic Foods, offering plant-based, Ayurvedic recipes made from
clean, seasonal, and easily digestible ingredients—free of onion, garlic, and processed foods. Through workshops, content,
and recipes, the movement inspires mindful living and brings sattva (purity and harmony) into modern kitchens.

� @satvicmovement  @satvicmovement � satvicmovement.org

⏪ Recipe Index ⏫ Table of Contents 69
 Shreya Ghodawat | Mumbai - India
Climate and Sustainability Activist, Animal Advocate

Jain Mexican Tacos

These Jain Mexican Tacos bring together bold, zesty flavours without onion or garlic. Soft homemade
corn tortillas are layered with spiced refried kidney beans, a vibrant mango salsa, and creamy guacamole,
making each bite a fiesta of textures and taste.

Servings Prep Cook Total

4 15 min 40 min 55 min

⏪ Recipe Index ⏫ Table of Contents 70

 Ingredients Instructions
– 200 g cornmeal flour Tortillas
– ½ cup water – Take 200 g cornmeal flour, add baking soda, salt,
– 1 tsp baking soda then gradually add water to make a soft dough
– 1 cup chopped tomatoes – Divide the dough and roll into rounds
– 1 cup chopped bell peppers approximately 5 inches in diameter
– ½ cup chopped cilantro – Cook the tortillas on a nonstick tava until both
sides are lightly browned
– ¼ cup chopped fresh jalapeños
– 2 lemons Salsa
– 2 tbsp Mexican seasoning – Take a bowl and add chopped tomatoes,
– 1 tbsp Cajun pepper chopped bell peppers, chopped jalapeños,
– 4 tbsp Tabasco sauce chopped mangoes, chopped cilantro, lemon
juice, Tabasco sauce, salt, and pepper
– 2 tbsp chipotle adobo sauce
– Mix well until combined – the salsa is ready
– 1 mango
– 1 avocado Refried Beans
– 100 g kidney beans – Heat oil in a pressure cooker
– ⅓ cup tomato purée – Add a bay leaf, salt, and a cinnamon stick
– salt to taste – Add kidney beans and water, then pressure cook
– 1 tbsp black pepper for 15 minutes
– In a nonstick pan, heat oil and sauté chopped
tomatoes and chopped bell peppers
– Add the cooked kidney beans, Tabasco sauce,
tomato purée, chipotle adobo sauce, Mexican
seasoning, salt, pepper, and 15 ml water
– Mix well and mash using a potato masher until
combined – the refried beans are ready

Guacamole
– Mash the avocado in a bowl
– Add 1 spoon each of chopped bell peppers and
tomatoes, add chopped cilantro, lemon juice,
black pepper, salt, and 1 tsp olive oil
– Squeeze in the juice of one lemon and mix well

Plating
– Place a tortilla on a plate. Spread a layer of
refried beans. Add mango salsa on top as well as
a scoop of guacamole. Garnish with microgreens

This is a globally-inspired dish that stays rooted in Jain dietary principles — flavourful, satisfying, and
entirely plant-based.

 @shreyaghodawat
⏪ Recipe Index ⏫ Table of Contents 71
 Ami Kamdar | Mumbai, India
Lifestyle Coach and Dietitian

Panchkuti Khichadi
Packed with nutrients, endlessly adaptable, and simple to prepare.

Servings Prep Cook Total Contains

3-4 30 min 20 min 50 min Peanuts, Tree nuts

⏪ Recipe Index ⏫ Table of Contents 72

 Ingredients Instructions
– ½ cup yellow mung dal – Wash and soak all dals and rice for 30 minutes,
– ½ cup green mung dal then drain the water.
– 2 tbsp urad dal – Heat oil in a pressure cooker. Add cinnamon,
– 1 tbsp chana dal cardamom, cloves, black pepper, and curry
leaves. Sauté for half a minute.
– 2 tbsp masoor dal
– Add almonds, cashews, and peanuts, and sauté
– ½ cup rice
for another half a minute.
– ½ cup bottle gourd (chopped with skin)
– Add all the spices - salt, turmeric, chilli powder,
– ½ cup green peas garam masala, and asafoetida - and sauté for
– ½ cup capsicum another half a minute.
– ½ cup corn – Add the soaked dals, rice, and chopped
– 1-2 tomatoes vegetables. Sauté for another minute, ensuring
– ½ cup French beans everything is coated in the masala.
– 4-5 almonds – Add water - three times the total quantity of dals
and rice (approximately 4.5 to 5 cups).
– 4-5 cashews
– Cover the pressure cooker and cook on medium
– 8-10 peanuts
flame for 3-5 whistles. After the first whistle,
– 1 (3-5 inch) cinnamon stick reduce the flame to low.
– 2-3 cardamom – Allow the cooker to cool and the pressure to
– 2-3 cloves release naturally for 15 minutes.
– 3-4 black peppercorns – Serve hot, garnished with chopped coriander.
– 1 tbsp garam masala
– ½ tsp turmeric
– 1 tsp chilli powder
– salt to taste
– ¼ tsp asafoetida
– 8-10 curry leaves
– ½ cup coriander
– 1-2 tbsp oil

Tips
– Add vegan ghee for extra richness.
– Feel free to add or omit any vegetables based on your preference or availability.
– This dish is nutrient-rich and vibrant and covers most food groups. It pairs well with kadhi, raita,
pickle, or papad.

⏪ Recipe Index ⏫ Table of Contents 73

 Pea Pesto
Priyasha Saluja | Delhi, India
Plant-based pastry chef and Entrepreneur

A delicious pesto that

showcases the natural
sweetness of peas combined
with aromatic basil and rich
cashews creating a creamy
texture that’s perfect for
various uses.

Servings Prep Cook Total Contains

2-4 10 min 10 min 20 min Soy, Tree nuts

Ingredients Instructions
– 1½ cups boiled green peas – Boil green peas until soft.
– ½ lemon – Blend peas, basil, cashews, roasted cumin or
– 1 cup basil leaves coriander seeds and olive oil into a coarse paste.
– 1 tsp roasted cumin or roasted coriander – Add salt, black pepper, lemon juice and a dash of
seeds lemon zest/ dijon mustard to taste.
– 15g cashews
– 3 tbsp olive oil
– Sea salt to taste
– Black pepper to taste
– Lemon zest or dijon mustard to taste

Tips
– The Pea Pesto is rich in protein and healthy fats, providing essential vitamins and minerals. It can be
also used as a dip, or a pasta sauce.
– It can be stored in airtight containers or jars for up to 1 week

About Priyasha Saluja: Shaped by her early struggles with PCOS and the lack of truly healthy options, Priyasha Saluja
founded The Cinnamon Kitchen. Her food - vegan, gluten-free, and free from refined sugar and preservatives reflect her
belief that food can be both nutritious and delicious.

 @cinnamonkitchenindia � cinnamon.kitchen
⏪ Recipe Index ⏫ Table of Contents 74
 Pad Thai Noodles
Hemali Pasad | Mumbai, India
@nomou.love

A colourful, flavour-packed
twist on Thai noodles, loaded
with crunch and protein.

Servings Prep Cook Total Contains

4 30 min 15 min 45 min Soy

Ingredients Instructions
Noodles – Cook the noodles as per the packet instructions.
– 200 g flat rice noodles Drain and rinse under cold water. Set aside
– 1 tbsp oil (sesame or cold-pressed – To make the sauce, whisk together tamarind
sunflower) paste, soy sauce or coconut aminos, sweetener,
lemon juice, and salt in a bowl. Set aside
– ½ cup red bell pepper (thinly sliced)
– Heat a non-stick pan with a little oil. Add cubed
– ½ cup yellow bell pepper (thinly sliced)
tofu and cook until all sides are lightly golden.
– ½ cup green bell pepper (thinly sliced) Remove and set aside
– 200 g firm tofu (cubed) – In the same pan, heat 1 tbsp oil. Add all three bell
– 1 tbsp sesame seeds (optional garnish) peppers and sauté for 2-3 minutes until slightly
– lime wedges (for serving) tender
– Add the cooked noodles, sauce, and tofu into the
Sauce
pan. Gently toss to coat everything evenly and
– 2 tbsp tamarind paste heat for 1-2 minutes
– 2 tbsp coconut aminos or soy sauce (ensure – Plate the noodles and top with sesame seeds.
no garlic/onion extracts) Serve with lime wedges for brightness
– 1 ½ tbsp maple syrup or jaggery syrup
– 1 tbsp rice vinegar or lemon juice
– salt to taste

About: Hemali and her husband, Samir are founders of a plant based gelato brand, Nomou in India. Nomou crafts gelato
that is luxuriously creamy and entirely plant-based - a true celebration of mindful indulgence.

 @nomou.love
⏪ Recipe Index ⏫ Table of Contents 75
 Pravin Turakhia | California, USA
Culinary Volunteer

Rajwadi Multilentils Khichdi

A hearty and nourishing one-pot meal made with quinoa, rice, lentils, fresh vegetables, and warming
spices. Comforting, protein-rich, and perfect as a wholesome family meal.

Servings Prep Soak Cook Total Contains

2-3 20 min 1 hr 25 min 2 hrs Soy (optional)

⏪ Recipe Index ⏫ Table of Contents 76

 Ingredients Instructions
– ¼ cup quinoa – Soak the quinoa, rice, and dals together for 1 hr.
– ½ cup basmati rice – Heat oil in a pan, pressure cooker or Instant
– ¼ cup yellow moong dal Pot. Add cumin seeds, red chilies, peppercorns,
cinnamon, coriander seeds, cloves, and hing.
– ¼ cup green moong dal
Sauté for 1 minute until fragrant.
– 2 tbsp each of assorted dals of your choice
– Add turmeric powder, red chili powder, and
(toor, chana, vaal dal)
garam masala. Sauté for another minute.
– 1¼ cups total mixed grains + dals
– Add the soaked quinoa, rice, and dals. Stir for 1
– Vegetables of your choice (zucchini, minute.
edamame, bell peppers, french beans,
– Add chopped vegetables, green chilies, and
avocado, peas, etc.)
tomatoes. Mix well.
– 3-4 sprigs fresh mint, leaves only
– Add 2¾ cups water, salt, herbs, and tamarind
– 5-6 sprigs cilantro paste. Stir to combine.
– 2 tsp rosemary – Pressure cook for 2–3 whistles (or cook on high
– 2 tsp dill pressure in Instant pot for 20 mins) or simmer on
– 1 sprig curry leaves the stovetop for 20 minutes until grains and dals
– 2 tbsp olive oil (or oil of choice) are soft.
– 1–2 green chilies (as per spice preference) – Garnish with cilantro, basil, mint, and sliced bell
peppers.
– 2 tsp tamarind paste (or lemon juice)
– Serve warm with soy or other plant based yogurt.
– Salt to taste

Spices Tip: This quinoa dal khichdi is a nutrient-packed

– 1 tsp cumin seeds twist on a classic comfort dish. Customize with
– 3–4 whole red chilies seasonal vegetables for variety and extra flavor.
– 5–6 whole black peppercorns
– 2–3 cinnamon sticks
– 1 tsp coriander seeds (whole dhana)
– 3 cloves
– ½ tsp hing (asafoetida)
– 1 tsp turmeric powder
– ½ tsp red chili powder
– ½ tsp garam masala

For Garnish
– 2 tbsp chopped cilantro
– 2 basil leaves
– Few fresh mint leaves
– Sliced colored bell peppers

About: A professional architect with a passion for culinary creativity, Pravin has followed a Jain diet since 1993 and
embraced veganism in recent years out of compassion for animals. He actively volunteers at the Jain Center of Northern
California, using his skills to prepare meals for the underprivileged and support community events, while also contributing to
various organizations.

⏪ Recipe Index ⏫ Table of Contents 77

 Stuffed Steamed Bhindi
Dr. Nandita Shah | Auroville, India
Founder of SHARAN - @sharanindia

A flavorful and healthy

preparation of okra stuffed with
a spiced coconut and besan
mixture, then gently steamed
for a light yet satisfying dish.

Servings Prep Cook Total

5-6 20 min 15-20 min 35-40 min

Ingredients Instructions
– 1 tub plant-based yogurt – Wash and dry the bhindi. Slit lengthwise without
– ½ kg ladies’ finger (bhindi) cutting through.
– 1 cup grated fresh coconut – In a bowl, mix together coconut, besan, cumin
powder, red chilli powder, dry dates powder,
– ¼ cup Bengal gram flour (besan)
coriander leaves, turmeric, salt, hing, and amchur
– 2 tsp cumin (jeera) powder to prepare the stuffing.
– ½ tsp red chilli powder – Fill each bhindi with the prepared stuffing (the
– 2 tsp dry dates (kharek) powder more you stuff, the better).
– 1 cup chopped fresh coriander leaves – Arrange the stuffed bhindi in a steamer and
– ½ tsp turmeric (haldi) powder steam until cooked through. Serve hot.
– ½ tsp unrefined salt
– ⅛ tsp asafoetida (hing) Tips / Serving Suggestions
– ⅛ tsp dry mango powder (amchur) – Best enjoyed with whole wheat chapati or rice.
– Do not oversteam to avoid bhindi turning mushy.

About SHARAN: (Sanctuary for Health And Reconnection to Animals and Nature) is an organization with a team of doctors,
nutritionists, health coaches and facilitators dedicated to spreading awareness about holistic health and an ecologically
sustainable, compassionate lifestyle.

 @sharanindia � sharan-india.org
⏪ Recipe Index ⏫ Table of Contents 78
 Tandoori Baby Corn
Subah & Harshvardhan Saraf | India
Wellness Coach, Founders - Satvic Movement

Tandoori Baby Corn is a

deliciously flavourful snack
that’s super easy to make!

Servings Soaking Cook Total Contains

2 6 hrs 35 min 6 hrs. 35 min Peanuts

Ingredients Instructions
– 10 whole baby corns – Soak 1 tablespoon of peanuts for 6 hours.
– 2 tablespoons white sesame seeds – Place all the coating ingredients into a blender
– 1 tablespoon peanuts, soaked and blend until smooth. Transfer to a large bowl.
– 1 tablespoon lemon juice – Add the whole baby corns into the same bowl,
and stir well until the baby corns are evenly
– 2 teaspoons coriander powder
coated. Let them marinate for 15 minutes.
– 1 teaspoon roasted cumin powder
– Heat a cast iron tawa on a medium flame. Place
– ½ teaspoon kasuri methi the coated baby corns on it, and cover with a
– ½ teaspoon mustard seeds large lid.
– ¼ teaspoon black pepper powder – Roast on a medium flame for 10 minutes. Every 2
– ¼ teaspoon turmeric powder to 3 minutes, lift the lid and flip the baby corns.
– ½ teaspoon chopped green chili Roast until golden brown.
– ⅛ teaspoon asafoetida (hing) – Serve warm with green chutney.
– 1 teaspoon rock salt
Tip: You can also place the marinated baby corns
– ¼ teaspoon black salt
into a preheated oven, and bake at 220°C for 15
– 3 tablespoons water minutes, until crispy.
– ¾ teaspoon rock salt, Pinch of black salt
– 3 tablespoons water

Recipe Adaptation Note: With permission from the Satvic Movement team, this recipe has been selected for inclusion in this book.
About Satvic Movement: Co-founded by Subah and Harshvardhan Saraf, promotes holistic wellness by reviving ancient
Indian wisdom through food and lifestyle. At its core is Satvic Foods, offering plant-based, Ayurvedic recipes made from
clean, seasonal, and easily digestible ingredients—free of onion, garlic, and processed foods. Through workshops, content,
and recipes, the movement inspires mindful living and brings sattva (purity and harmony) into modern kitchens.

� @satvicmovement  @satvicmovement � satvicmovement.org

⏪ Recipe Index ⏫ Table of Contents 79
 Tofu Dan Dan Noodles
Priyansh Parekh | Dubai, UAE & London, UK
@prrrunch

Creamy, nutty sesame noodles

with crispy tofu crumbles
and tender broccolini come
together in this deeply
satisfying, umami-rich dish.
Balanced with bold spice and a
generous drizzle of chili oil, it’s
comforting, quick, and protein-
packed.

Servings Prep Cook Total Contains

2 10 min 20 min 30 min Soy

Ingredients Instructions
Tofu Crumbles – Heat oil in a pan. Add crumbled tofu and cook until
– 300g medium-firm tofu (crumbled) lightly golden.
– ½ tbsp dark soy sauce – Stir in soy sauce, vinegar, five spice, sugar, white
– 1 tsp rice wine vinegar pepper, and MSG (if using).
– 1 tsp Chinese five spice powder – Cook until crispy and fragrant. Set aside.
– 1 tsp sugar – Boil noodles according to package instructions.
– 1 tsp white pepper Reserve 4–5 tbsp noodle water.
– Pinch of MSG (optional) – Boil broccolini for 2–3 minutes until just tender.
– 1 tbsp neutral oil – In a bowl, whisk together sesame paste, sesame oil,
Sauce light soy sauce, sugar, black vinegar, and noodle
– 5 tbsp sesame paste (tahini works) water until smooth and pourable.
– ½ tbsp sesame oil – Place noodles in a bowl, pour sauce over, add tofu
– ½ tbsp light soy sauce crumbles and broccolini.
– 1 tsp sugar – Top with crushed peanuts and a generous spoon of
– 1 tsp black vinegar (optional) chili oil.
– 4–5 tbsp noodle water
Tip: Customize the spice level with more or less chili
Noodles + Vegetables oil. If you don’t have Chinese wheat noodles, ramen or
– 150g Chinese wheat noodles (uncooked) spaghetti work in a pinch.
– 4–5 stalks broccolini, boiled
Garnish
– Crushed peanuts
– Chili oil

About Priyansh Parekh: He crafts vibrant vegan dishes that honor mindful eating and bold flavors.
 @prrrunch His work - including Saathi, a plant-based sandwich shop - is driven by creativity, community, and a
respect for tradition without compromise and cruelty.

⏪ Recipe Index ⏫ Table of Contents 80

 Tofu Pasta
Priyansh Parekh | Dubai, UAE & London, UK
@prrrunch

This rich, creamy pasta is

packed with bold, herby, and
umami notes thanks to a pan-
fried tofu crumble. The spiced
crumbles and silky sauce come
together in under 30 minutes,
making it a satisfying weeknight
dinner that stays true to flavor.

Servings Prep Cook Total Contains

2-3 10 min 20 min 30 min Soy

Ingredients Instructions
– 300g medium-firm tofu (crumbled) – Heat olive oil in a pan. Add fennel seeds and let
– 1 tbsp dark soy sauce them sizzle for a few seconds.
– ½ tbsp light soy sauce – Add crumbled tofu and cook until slightly golden.
– ½ tbsp fennel seeds – Stir in dark soy, light soy, thyme, oregano, smoked
paprika, and MSG (if using).
– ½ tbsp dried thyme
– Cook on medium-high until crispy.
– ½ tbsp dried oregano
– Cook your pasta of choice according to package
– 1 tsp smoked paprika
instructions. Reserve ⅓ cup of pasta water before
– 1 tsp MSG (optional)
draining
– 4 tbsp olive oil (to fry tofu)
– In a pan, heat coconut cream with red chilli flakes,
Pasta Sauce black pepper, and salt.
– Add the pasta water and let it simmer for 2–3
– 7 - 8 fresh basil leaves
minutes until slightly thickened.
– 1 tsp red chilli flakes (adjust to taste)
– Tear in fresh basil leaves and stir to combine.
– ½ cup coconut cream (or any unsweetened
– Toss the cooked pasta and tofu into the sauce.
plant-based cream)
Mix until fully coated.
– ⅓ cup water (reserved from boiling pasta)
– Serve hot, with extra basil or chilli flakes on top.
– 1 tsp freshly cracked black pepper
– Salt to taste
Tip: This tofu scramble also works well in wraps, tacos,
or on top of salads.

About Priyansh Parekh: He crafts vibrant vegan dishes that honor mindful eating and bold flavors.
His work - including Saathi, a plant-based sandwich shop - is driven by creativity, community, and a
 @prrrunch respect for tradition without compromise and cruelty.

⏪ Recipe Index ⏫ Table of Contents 81

 Vegan Richa | USA
Plant-Based Chef & Author - veganricha.com

Tofu Tikka Masala

This tofu tikka masala recipe is a vibrant and flavorful Indian-inspired dish made entirely without onions
or garlic. Tofu is marinated in warming spices and dairy-free yogurt, then baked to golden perfection
and simmered in a creamy, spiced tomato sauce. Perfect for those avoiding alliums or following Jain
principles. Gluten-free, nut-free, and easily made soy-free.

Servings Prep Cook Total Contains

4 10 min 45 min 55 min Soy (optional)

⏪ Recipe Index ⏫ Table of Contents 82

 Ingredients Instructions
Tofu Tikka Prepare the Tofu Tikka
– 14 oz (400g) firm or extra-firm tofu, pressed for – In a bowl, whisk together all marinade ingredients.
at least 15 minutes and cubed Add cubed tofu and toss to coat.
– Marinade – Spread tofu on a parchment-lined baking sheet,
– 1 tsp mustard oil (or any neutral oil) leaving space between cubes.
– ½ tsp ground cumin – Bake at 400°F (205°C) for 20–25 minutes, or
– 1 tsp ground coriander until golden and slightly crisp.
– ¼ tsp Indian sulfur salt (Kala Namak)
Make the Sauce
– ¼ tsp salt
– In a large skillet over medium heat, add oil. Once
– ½ tsp dried mango powder or lime juice hot, add cumin seeds and cook until fragrant. Add
– 1 tsp paprika bay leaves and green chili. Sauté for 1 minute. Stir
– 1 tsp dried fenugreek leaves (kasoori methi) in coriander, cardamom, black pepper, cayenne,
– 1 tsp flour or cornstarch fenugreek, cinnamon, and nutmeg. Cook for a few
– 3 Tbsp non-dairy yogurt seconds.
– Add zucchini and cook until translucent.
Masala Sauce
– Add tomatoes and a pinch of salt. Mash large
– 1 tsp oil pieces as they soften. Cook for 3–5 minutes.
– ½ tsp cumin seeds – Stir in tomato purée, yogurt, lemon juice, and salt.
– 2 bay leaves Bring to a gentle boil.
– 1 hot or mild green chili (finely chopped) – Optional: Add green bell pepper and ½ cup
– 1 tsp ground coriander water or plant milk. Add the baked tofu and stir
– ½ tsp ground cardamom to combine. Simmer for 5–7 minutes. Adjust
– ¼ tsp black pepper consistency with more plant milk if needed. Add
smoked paprika before turning off heat.
– ¼ tsp cayenne or Indian red chili powder
– Garnish with cilantro, red pepper flakes, and non-
– Pinch of cinnamon and nutmeg
dairy cream if desired. Serve hot with naan, flat
– ½ tsp dried fenugreek leaves (kasoori methi) bread, or rice.
– ½ cup (50g) peeled and thinly sliced zucchini
– 1½ cups (225g) chopped tomatoes Tip: Add a touch of sugar if the sauce tastes too tangy.
– 6–8 oz (170–225g) tomato purée
– ¼ cup (60g) non-dairy yogurt Smoky Flavor Option: Heat a small piece of charcoal
– 1 tsp lemon juice until red. Place in a bowl, drizzle oil on it, and place
the bowl in the pot. Cover and let it smoke for a few
– ½ tsp salt
minutes before removing.
– ¾ cup (100g) sliced or cubed green bell
pepper
Soy-Free: Substitute tofu with 15 oz chickpeas or 2
– ¼ tsp smoked paprika cups of vegetables like roasted cauliflower, pumpkin,
Toppings sweet potato, or use chickpea tofu.
– Fresh cilantro (chopped)
– Red pepper flakes
– Optional: drizzle of non-dairy cream

Recipe Adaptation Note: This recipe has been selected to feature in this book with permission from Richa Hingle.

About Vegan Richa: Founded by Richa Hingle, Vegan Richa offers flavorful plant-based recipes inspired by her Indian
roots, including many gluten-free, soy-free, and oil-free options.

� @VeganRichaRecipes  @VeganRicha � veganricha.com

⏪ Recipe Index ⏫ Table of Contents 83
 Nisha Vora | USA
Chef, Author, and Founder of Rainbow Plant Life

Tomato & White Bean Casserole

This plant-based casserole is inspired by Mediterranean panzanella with a Jain twist. Juicy tomatoes,
cannellini beans, cabbage, and crusty bread come together in a delicious, hearty bake. It’s topped with
cashew parmesan and a fresh caper gremolata. Perfect as a light lunch, side dish, or summer dinner.

Servings Prep Cook Total Contains

8-10 20 min 40 min 60 min Gluten, Tree nuts

⏪ Recipe Index ⏫ Table of Contents 84

 Ingredients Instructions
Casserole Base Toast the Bread
– 10 oz (285g) rustic bread, cut into ¾ inch – Preheat oven to 350°F (176°C). Toss bread cubes
(2 cm) cubes with 1½ Tbsp olive oil and a pinch of salt.
– Extra virgin olive oil (1½ Tbsp for bread + 2 – Spread on a baking tray and toast for 10 minutes
Tbsp for tomato mixture) until lightly golden but still soft inside.
– Kosher salt and freshly cracked black pepper
Make the Casserole Base
– 2 lb (900g) cherry or grape tomatoes, halved
– In a large mixing bowl, combine halved
– 1½ cups (150g) shredded green cabbage
tomatoes, shredded cabbage, and cannellini
– ⅛ tsp asafetida (hing) powder beans.
– 1 Tbsp fresh thyme leaves (or 1 tsp dried – Add 2 Tbsp olive oil, asafetida, thyme, salt (about
thyme) 1½ tsp), and pepper to taste. Toss well.
– 2 (15 oz/425g) cans cannellini beans, drained – Add toasted bread cubes and gently mix to coat
and rinsed everything evenly.
Cashew Parmesan Bake
– ½ cup (70g) raw cashews – Transfer mixture to a 3-quart baking dish. Bake
– 2 Tbsp nutritional yeast at 350°F (176°C) for 35–40 minutes until top is
– ½ tsp kosher salt golden and crisp.
– ½ tsp olive oil Prepare Cashew Parmesan
Caper Gremolata – In a food processor, pulse cashews, nutritional
– ¾ cup (9g) fresh parsley leaves yeast, salt, and olive oil into a fine crumb texture.
Don’t over-process.
– ½ cup (7–8g) fresh basil leaves
– 2 Tbsp capers, drained Make Caper Gremolata
– Zest of ½ lemon – Finely chop parsley and basil. Add capers and
– Flaky sea salt, to taste lemon zest, and chop again to blend. Sprinkle
with flaky salt to finish.
– Finish and Serve
– Remove casserole from oven and top with
Cashew Parmesan.

Optional: Broil for 1–2 minutes to lightly brown the

top (watch closely!). Let cool for 10 minutes, then
sprinkle with gremolata and drizzle with olive oil.
Serve warm or at room temperature.

Recipe Adaptation Note: This recipe has been selected to feature in this book with permission from the Rainbow Plant Life
(RPL) team.

About Rainbowplantlife: Founded by Nisha Vora, Rainbow Plant Life shares bold, flavorful vegan recipes with a gourmet
twist, along with detailed guides, tips, and meal plans for home cooks looking to elevate their plant-based cooking.

� @rainbowplantlife  @rainbowplantlife � Rainbowplantlife.com

⏪ Recipe Index ⏫ Table of Contents 85
 Yellow Orange Pasta
Ami Kamdar | Mumbai, India
Lifestyle Coach and Dietitian

Nourishing and fiber-rich, this

recipe is a natural source of
vitamin A and supports immune
health.

Servings Prep Cook Total Contains

3-4 4-6 hrs 30 min 4.5 - 6.5 hrs Tree nuts

Ingredients Instructions
– 3 cups (200 gms) Millet pasta – Soak the cashews and pumpkin seeds for 4–6
– 2–3 cups (200 gms) Orange/yellow pumpkin hours in advance. Boil the pasta. At the same
time, pressure cook or steam the pumpkin.
– ½ cup (50 gms) Cashew (soaked)
– Blend the cooked pumpkin, soaked cashews,
– ¼ cup (25 gms) Pumpkin seeds
seeds, tofu, and salt into a smooth paste.
– ½ cup (50 gms) Tofu (optional)
– Heat oil in a pan and stir-fry the vegetables.
– 1 Red bell pepper (chopped in cubes)
– Add the paste, boiled pasta, chilli flakes, and
– 1 Yellow bell pepper (chopped in cubes) oregano, and cook for a few minutes.
– 1 Green bell pepper (chopped in cubes) – Keep stirring while cooking.
– ½ Zucchini (chopped in cubes) – Add water if required to adjust the consistency.
– 8–10 Baby corn (chopped) – Add chopped basil leaves and serve hot.
– ½ cup Corn
– ½ cup Basil leaves Tips
– Salt as per taste – To make it creamier, increase the quantity of
– Oregano as per taste cashews and pumpkin seeds.
– Chilli flakes as per taste – For extra spice, add pasta sauce or soaked dry
– 1 tsp Oil red chilies.
– ½ tsp Pepper powder – At my house, we call it Golden Pasta—it’s not just
delicious, it’s also high in protein!

⏪ Recipe Index ⏫ Table of Contents 86

 Zucchini Vegetable Thaleepith
Ami Kamdar, Mumbai - India
Lifestyle Coach and Dietitian

Gluten-free, fiber-dense, and

packed with nutrients - this
recipe is as wholesome as it is
satisfying.

Servings Prep Cook Total

3-4 30 min 30 min 60 min

Ingredients Instructions
– 2 cups jowar flour – In a large bowl, mix all the ingredients—all the
– ½ cup besan flours, veggies, and spices.
– ¼ cup rice flour – Add water only if required to knead the dough.
Take a small ball of the dough and flatten it
– 2 grated zucchini
between your palms. Place the flattened dough
– 1 cup thinly chopped cabbage on a baking sheet or wet cloth. Pat it gently with
– ½ cup chopped capsicum clean fingers into a round shape. Make a few
– 4 chopped tomatoes small holes on the flattened dough.
– ½ cup finely chopped coriander – Preheat a pan (tava), then gently pick up the
– ½ cup finely chopped fenugreek sheet with the flattened dough and flip it upside
down onto the hot pan. Slowly peel off the
– 3 - 4 finely chopped green chillies
baking sheet without breaking the thaleepith.
– 2 tsp ajwain (carom) Drizzle some oil around it and cover with a lid.
– 2 tbsp sesame seeds Let it cook on a low flame.
– salt to taste – Flip after some time. Add more oil, cover again,
– ½ tsp turmeric powder and cook the thaleepith on both sides until
– 2 tsp chilli powder golden pink.
– 6 - 8 tsp oil – Repeat the process with the remaining dough.
– baking sheet or wet thin cloth

Tip: Serve it up with green chilli thecha or vegan raita or coriander mint chutney.

⏪ Recipe Index ⏫ Table of Contents 87

 Hemali Pasad | Mumbai, India
@nomou.love

Zucchini Lasagna with Creamy

White Sauce and Marinara
An indulgent yet wholesome baked dish, layered with fresh zucchini, vibrant vegetables, creamy white
sauce, and tangy marinara - comforting, nourishing, and full of flavour.

Servings Prep Cook Total Contains

4 45 min 30 min 75 min Soy

⏪ Recipe Index ⏫ Table of Contents 88

 Ingredients Instructions
Marinara Marinara
– 4 medium ripe tomatoes (chopped) – Heat olive oil in a pan. Add cumin seeds and let
– 2 tbsp olive oil them splutter
– ½ tsp cumin seeds or crushed pepper – Add chopped tomatoes and sauté for 6-7
minutes until soft and pulpy
– 2 tbsp chopped fresh basil or 1 tsp dried
basil – Add oregano, basil, salt, and optional sweetener.
Cook until the sauce thickens
– ½ tsp dried oregano
– Blend for a smooth consistency if desired, or
– 1 tsp maple syrup or jaggery powder
leave it chunky
(optional, balances acidity)
– Stir in lemon juice at the end. Adjust salt and
– ½ tsp salt (or to taste)
herbs to taste
– 2 tbsp tomato purée (optional, for deeper
colour and richness) Zucchini layers
– 1 tbsp lemon juice (to adjust acidity after – Sprinkle zucchini slices with salt and let them sit
cooking) for 15 minutes
Zucchini Sheets – Pat dry with a towel or tissue to remove excess
moisture
– 3 medium zucchinis (sliced thin lengthwise)
– salt to sprinkle Vegetable layers
– Lightly sauté all vegetables in oil for 3-4 minutes
Vegetables
until just tender
– 1 tbsp olive oil
– Season with salt and pepper
– ½ cup red bell pepper (chopped)
– ½ cup yellow bell pepper (chopped) White sauce
– ½ cup French beans (chopped) – Heat oil in a pan, stir in flour, and cook for 1-2
– ½ cup boiled green peas min
– salt and pepper to taste – Slowly whisk in plant milk, stirring continuously
until the sauce thickens
White Sauce – Add nutritional yeast, salt, and pepper. Mix well
– 1 ½ cups almond or soy milk (unsweetened)
Final Assembly and Baking
– 2 tbsp rice flour or plain flour
– Lightly oil a baking dish
– 1 tbsp olive oil
– Begin layering as follows:
– 2 tbsp nutritional yeast (for cheesy flavour)
- Base: thin layer of marinara sauce, zucchini
– salt and pepper to taste
slices
- Sautéed vegetables, white sauce, repeat the
Tip: This thick and creamy white sauce works layers, ending with marinara and a touch of
beautifully as a pasta sauce or as a base for white sauce on top
baked dishes – Bake at 180°C (350°F) for 25-30 minutes covered,
bake another 5 minutes until slightly golden
– Let the lasagna rest for 10 minutes before cutting
and serving

About: Hemali and her husband, Samir are founders of a plant based gelato brand, Nomou in India. Nomou crafts gelato
that is luxuriously creamy and entirely plant-based - a true celebration of mindful indulgence.

 @nomou.love
⏪ Recipe Index ⏫ Table of Contents 89
 Vegan Richa | USA
Plant-Based Chef & Author - veganricha.com

Baklava Cookies
These gluten-free Vegan Baklava Cookies are inspired by the rich, nutty flavors of the classic Middle
Eastern dessert. Made with almond flour, maple syrup, and a sticky medjool date topping, these
cookies are completely grain-free, easy to make, and bursting with flavor. A decadent, nutritious treat
perfect as a dessert or snack.

Servings Prep Cook Chill Total Contains

10 15 min 14 min 15 min 44 min Tree nuts, Coconut

⏪ Recipe Index ⏫ Table of Contents 90

 Ingredients Instructions
Cookie Dough Make the Cookie Dough
– 1 cup (96g) almond flour (blanched superfine – In a mixing bowl, combine almond flour, starch,
preferred; natural almond flour also works) baking soda, salt, powdered sugar. Break up
– 3 Tbsp (24g) tapioca starch (or use potato/ lumps.
cornstarch; 2 Tbsp AP flour if not gluten- – Add melted coconut oil, vanilla, maple syrup,
free) lemon zest, and lemon juice. Mix until a sticky
– ⅛ tsp baking soda dough forms. Chill for 15–30 minutes.
– ⅛ tsp salt
Prepare the Baklava Topping
– 2 Tbsp (14g) powdered sugar or cane sugar
– In a food processor, pulse almonds, walnuts, and
Wet Ingredients pistachios until coarsely chopped.
– 1 Tbsp (12g) refined coconut oil, melted – Add dates, lemon zest, and a pinch of salt.
– ½ tsp vanilla extract Process briefly, then add maple syrup and
continue until sticky and cohesive. Add more
– 3 Tbsp (45ml) maple syrup
maple syrup if the mixture is too dry.
– Zest of ¼ lemon (heaping ⅛ tsp)
– ½ tsp lemon juice Assemble the Cookies
– Remove dough from the fridge. Using a 1.5–2
Baklava Nut Topping
Tbsp cookie scoop, portion dough onto a
– 2 Tbsp (18g) raw almonds, cashews, or parchment-lined baking sheet. Roll each scoop
walnuts into a ball and flatten into a disc.
– 2 Tbsp (18g) walnuts or pecans – Top each cookie with a spoonful of the nut-date
– 2 Tbsp (18g) shelled, raw unsalted pistachios mixture. You can either press small portions
– 8 small or 5–6 medjool dates directly on top or flatten the nut mix into discs
and place like a thumbprint topping. (The
– 2 tsp (10ml) maple syrup (more if dates are
cookies will spread during baking, so add a
dry)
generous amount of topping.)
– Zest of ¼ lemon
Bake
Tips: Flavor Variations: Add a pinch of cinnamon – Preheat oven to 330°F (165°C).
or cardamom to the nut mixture. – Bake cookies for 12–14 minutes (up to 16 min
Zest Swap: Orange zest in place of lemon zest. for crunchier edges). Edges should just start to
turn golden; avoid over baking. Cookies will be
Oil-Free Option: Replace coconut oil with 1.5 soft straight from the oven. Cool on the sheet
Tbsp smooth almond or cashew butter, or add for 10–15 minutes before transferring. Let cool
1–2 tsp extra maple syrup. completely before serving.

Storage: Store in an airtight container at room

temperature for up to 3 days. Refrigerate for
longer shelf life.

Recipe Adaptation Note: This recipe has been selected to feature in this book with permission from Richa Hingle.

About Vegan Richa: Founded by Richa Hingle, Vegan Richa offers flavorful plant-based recipes inspired by her Indian
roots, including many gluten-free, soy-free, and oil-free options.

� @VeganRichaRecipes  @VeganRicha � veganricha.com

⏪ Recipe Index ⏫ Table of Contents 91
 Boondi Berries
Pravin Turakhia | California, USA
Culinary Volunteer

A festive fusion pudding that

blends the creaminess of chia
with oat milk, the crunch of
pistachios, the sweetness of
boondi, and the freshness of
berries. Perfect for celebrations
or a colorful dessert table.

Servings Prep Soak Cook Total Contains

4-5 10 min 1-2 hrs 10 min 2 hrs Tree Nuts

Ingredients Instructions
– 4 cups oat milk – In a bowl, mix corn starch with 1 cup of oat milk.
– 1 tsp corn starch Heat gently until smooth, then slowly add it into
the remaining oat milk while stirring continuously
– ¼ cup chia seeds
to avoid lumps.
– Few saffron strings
– Add saffron, cardamom powder, and sugar to the
– Sugar to taste oat milk mixture. Stir well.
4 tsp sliced pistachios
– Add chia seeds to the flavored oat milk and let
– ½ tsp cardamom powder soak for 1–2 hours until thickened.
– 1 cup sweet boondi (made in oil) – At the time of serving, transfer the chia mixture
– ½ cup raspberries into a large serving bowl or individual bowls.
– ½ cup blackberries – Top with mixed berries.
– ¼ cup blueberries – Sprinkle sweet boondi over the pudding.
– Garnish with sliced pistachios.
– Serve chilled and enjoy.

Tip: This pudding combines traditional Indian boondi with modern chia for a unique dessert.
Adjust sweetness based on taste and enjoy it fresh for the best texture.

About: A professional architect with a passion for culinary creativity, Pravin has followed a Jain diet since 1993 and
embraced veganism in recent years out of compassion for animals. He actively volunteers at the Jain Center of Northern
California, using his skills to prepare meals for the underprivileged and support community events, while also contributing to
various organizations.

⏪ Recipe Index ⏫ Table of Contents 92

 Carob and Hazelnut Truffles
Nishma Shah | London, UK
Plant-based Educator and Caterer

These truffles are gluten-free,

soy-free, sugar-free and oil-
free - perfect as a wholesome
dessert or a bite-sized snack.

Servings Prep Total Contains

12 30 min 30 min Tree nuts

Ingredients Instructions
– 150g date paste – Coarsely chop the roasted hazelnuts in a food
– 30g roasted hazelnuts processor.
– 2 tsp carob powder – Sieve the mixture to separate fine hazelnut dust
from larger chopped pieces. Set aside.
– 1 tsp vanilla extract
– In a mixing bowl, combine date paste, carob
powder, vanilla extract, hazelnut dust, and most
of the chopped hazelnuts.
– Mix thoroughly to form a dough.
– Divide the dough into 12 equal pieces and roll
each piece into a smooth ball.
– Roll each truffle in the reserved chopped
hazelnuts for coating.
– Place in petite four cases or small cups.

Tip: These truffles are vegan, gluten-free, and naturally sweetened - ideal for a guilt-free treat. Store in
an airtight container for up to 5 days.

 @shambhus_vegan
⏪ Recipe Index ⏫ Table of Contents 93
 Priyasha Saluja | Delhi, India
Plant-based Pastry Chef and Entrepreneur

Cherry Chocolate Mousse Jar

This is a rich plant-based chocolate mousse, layered with sticky cherries and soft crumbled cake. No
gluten. No dairy. No refined sugar. Just comfort, flavour, and a little monsoon magic in every spoon.

Servings Prep Chill Cook Total Contains

3-4 5 min 45 min 5 min 1 hr Soy

⏪ Recipe Index ⏫ Table of Contents 94

 Ingredients Instructions
For the Mousse Cherry Compote
– 1 cup vegan sugar-free dark chocolate, – In a pan, cook cherries with lemon juice on
chopped medium heat for 5–6 minutes until they start to
– 2 cups full-fat coconut milk break down
– 1.5 cups coconut cream (chilled and thick) – Add xylitol (or other sweetener) if needed,
reduce slightly, then remove from heat and cool
– 1 tsp cocoa powder
completely
– 2 tbsp xylitol or your preferred plant-based
– Freshly cut cherries can also be used as is
sweetener. You can also use dates,khandsari
or coconut sugar, as per dietary preference. Mousse
– ½ tsp vanilla extract
– In a double boiler or over low heat, melt the
– A pinch of Himalayan pink salt sugar-free dark chocolate
For the Cherry Compote – Whisk in chilled coconut cream, cocoa powder,
xylitol (or other sweetener), vanilla extract, and a
– 1.5 cups fresh cherries, pitted and halved pinch of Himalayan pink salt
– 1 tsp lemon juice – Blend if needed for a smoother texture, then set
– 1 tsp xylitol or other sweetener of choice aside to cool slightly
(optional, depending on how tart your
cherries are) Layering
– Add a thick spoonful of mousse to a jar as the
For Layering
first layer
– ½ cup cherries (fresh, stewed, or slightly – Freeze for 5–10 minutes to help it set
smashed—go with your vibe)
– Add a spoonful of crumbled chocolate cake and
– ½ cup vegan chocolate cake crumbs some cherries
(leftover cake, brownie bits, cookie crumble
– Repeat the mousse–cake–cherry layers
or anything dangerously chocolatey)
– Top with roasted almonds, chocolate curls, or a
– Toppings: roasted almonds, cacao nibs, or
cherry
dark chocolate shavings
Chill
– Refrigerate for 45–60 minutes before serving

Tips
– Serve chilled. Best paired with a strong black coffee or calming herbal tea.
– Store in the refrigerator in airtight jars. Stays fresh for up to 4 days

About Priyasha Saluja: Shaped by her early struggles with PCOS and the lack of truly healthy options, Priyasha Saluja
founded The Cinnamon Kitchen. Her food - vegan, gluten-free, and free from refined sugar and preservatives reflect her
belief that food can be both nutritious and delicious.

 @cinnamonkitchenindia � cinnamon.kitchen
⏪ Recipe Index ⏫ Table of Contents 95
 Sadia Badiei | Netherlands
Dietitian & Nutritionist - Pick up Limes, pickuplimes.com

Chocolate Chip Caramel Skillet Cookie

Share this giant cookie with your favorite people. Give everyone a spoon and just dig in. This sticky,
sweet, gooey treat has a crunchy, crisp cookie outside, but a super moist, fluffy and cake-like middle.
Topped with a cold, creamy vegan ice cream or whipped topping makes this indulgent dessert dreamy.

Servings Prep Cook Total Contains

4 10 min 30 min 40 min Gluten, Soy

⏪ Recipe Index ⏫ Table of Contents 96

 Ingredients Instructions
– Add the sugar and water to a saucepan over
Caramel Sauce
medium-high heat. Bring to a gentle boil and stir
– ½ cup (100g) granulated sugar so the sugar dissolves.
– ¼ cup (60ml) water – Then add the coconut cream. Continue to stir
– ½ cup (120g) coconut cream† until the mixture starts to thicken slightly, about
8 minutes. Then remove it from the heat; it will
Cookie continue to thicken as it cools.
– 2 tbsp (14g) ground flaxseeds – Add the flax seeds and water to a large bowl.
– ¼ cup (60ml) water Mix and let sit for 5 minutes to gel.
– ¾ cup (170g) unsalted vegan butter, at room – Use some softened butter to grease a 10-inch (26
temp cm) cast iron Preheat the oven to 350°F (180°C).
– ½ cup (100g) granulated sugar – To the flaxseed mixture, add the margarine,
– ½ cup (110g) light brown sugar (packed) sugars, vanilla, & mash together using a fork.
– 1 tsp (5ml) pure vanilla extract – Add in the flour, baking powder, salt, and
chocolate chips, and mix until just combined.
– 2 cups (270g) all-purpose flour
Careful not to over mix.
– ½ tsp baking powder
– Spread half of the cookie batter on the bottom
– ½ tsp salt of the skillet.
– 1.8 oz (50g) Dairy-free dark chocolate chips – Cover with ¼ cup the caramel sauce, then dollop
– Serves well with vegan ice cream the remaining dough over the caramel and
smooth out. Top with some more chocolate chips
for decoration if desired.
– Bake in the center rack of the preheated oven for
30 - 35 minutes, or until the top is golden.
– Best served warm from the oven. Drizzle over
some more caramel, top with ice cream.

Tip: Coconut cream is the thicker part scooped out from the top of 2 - 3 cans of full-fat coconut milk (of
at least 18% fat) that have been refrigerated overnight. The amount of coconut fat separation can
vary vastly from brand to brand. If there isn’t much coconut fat in your can, consider trying again
with a different brand.

Storage: Best enjoyed fresh out of the oven. Store leftovers in an airtight container for up to 3 days.

Recipe Adaptation Note: With permission from the Pick Up Limes team, this recipe has been thoughtfully adapted to align
with Jain dietary principles by omitting onions, garlic, and root vegetables, while preserving the essence and nutritional
benefits of the original.

About Pick Up Limes: Pick Up Limes, founded by Sadia Badiei, is a popular plant-based lifestyle brand sharing delicious
vegan recipes and nutrition tips. Follow her on YouTube and social media for more inspiration!

� @PickUpLimes  @pickuplimes � pickuplimes.com

⏪ Recipe Index ⏫ Table of Contents 97
 Dr. Ayesha Sherzai | California, USA
The Brain Docs - @thebraindocs

Flourless Orange Cake

A moist, fragrant Mediterranean-inspired cake made with whole oranges and almond flour.

Servings Prep Cook Total Contains

8-10 slices 30 min 40-50 min 1 hr 15-20 min Tree nuts

⏪ Recipe Index ⏫ Table of Contents 98

 Ingredients Instructions
– 2 large oranges (approx. 500–600 g; avoid – Peel the oranges and place the peel in a
tangerines, mandarins, satsumas) saucepan. Cover with cold water.
– ½ cup aquafaba (120 ml) – Bring to a boil over medium heat, drain after
– ½ tsp cream of tartar (2 g) 10 minutes, then repeat the process once more
(another 10 minutes).
– 1 cup monk fruit sweetener (215 g) or soft
blended dates (for a brownie-like texture) – Drain, rinse under cold water, and let cool
completely to reduce bitterness.
– 3 cups almond flour or almond meal (300 g)
– Coarsely chop the oranges, discarding any seeds.
– 1 heaping tbsp baking powder
(approx. 15 g) – Place oranges and cooled peel in a food
processor/high-speed blender. Add sweetener
and process until smooth. Set aside.
– Preheat oven to 320°F/170°C. Line an 8–9 inch
(22 cm) round springform pan with parchment
paper.
– Use an electric beater/stand mixer to whisk
aquafaba with cream of tartar until soft peaks
form (7–10 minutes).
– In a bowl, mix almond flour and baking powder.
– Combine the processed orange mixture with the
almond flour mixture thoroughly using a spatula
or whisk.
– Gently fold the whipped aquafaba into the batter
until just combined.
– Pour into the prepared pan immediately and
bake for 40–50 minutes, or until a skewer
inserted into the center comes out clean.

Tips
– Orange sizes and flavors vary; always change the boiling water twice to reduce bitterness.
– Drain and cool the peel before processing.
– Use 270–300 g orange pulp for best consistency.
– Beat aquafaba at least 7 minutes for proper stiffness.
– Fold gently when combining aquafaba to maintain airiness.
– Start testing cake at 40 minutes as oven times vary

About the Brain Docs: Dr. Ayesha Sherzai is a neurologist and co-director, along with her husband Dr Dean Sherzai,
MD, PhD, of the Alzheimer’s Prevention Program at Loma Linda University, where she leads the Lifestyle Program for the
Prevention of Neurological Diseases. She completed a dual training in Preventative Medicine and Neurology at Loma Linda
University, and a fellowship in Vascular Neurology and Epidemiology at Columbia University. She is also a trained plant-based
culinary artist.

 @thebraindocs � thebraindocs.com
⏪ Recipe Index ⏫ Table of Contents 99
 Vegan Richa | USA
Plant-Based Chef & Author - veganricha.com

Kulfi Tiramisu
Kulfi Tiramisu – this Indian tiramisu fusion combines creamy, cardamom-scented kulfi Indian ice cream
with coffee infused cake to create a show stopping, layered dessert. It’s absolutely epic!

Servings Prep Cook Chill Total Contains

12 10 min 28 min 3 hrs 3 hrs 38 min Tree nuts, Coconut

⏪ Recipe Index ⏫ Table of Contents 100

 Ingredients
Cake Dry Ingredients For the Kulfi Layer
– 1 ½ cups all-purpose flour – 15 ounce can of full fat coconut milk
– ⅓ cup sugar – 1 cup raw cashews, soaked in warm water for
– 1 ½ teaspoons baking powder 10-15 mins then drained
– ¼ teaspoon baking soda – 3 tablespoon raw pistachios
– ¼ teaspoon ground cardamom – 2 green cardamom pods, or ¾ tsp powder
– ¼ teaspoon salt – ¼ cup sugar
– Cake Wet Ingredients – ½ teaspoon vanilla extract
– ¾ cup non-dairy milk – 1 teaspoon lemon juice
– 3 tablespoon oil For Topping
– 2 tablespoon non-dairy yogurt
– Chopped raw pistachios, or almond slivers or
– ½ teaspoon vanilla extract any other topping that you like
– For the Espresso Syrup
– ½ cup coffee, or 2 espresso shots and then
add hot water until you get ½ cup
– 1 ½ tablespoon brown sugar

Instructions
Make the cake
– Preheat the oven to 350° F (180° C) and line an 8×8” baking pan with parchment paper
– Add all of the dry ingredients to a large bowl, and mix really well. Then, add the wet ingredients
— add the milk first, then the oil, yogurt, and vanilla extract — and mix really well until you get a
smooth batter. If the batter is too thick, add another tablespoon of milk.
– Then, pour this batter into the lined baking dish, and bake for 28 to 30 minutes or until the
toothpick from the middle comes out clean.
– Remove the cake from the oven and let it cool for 5 minutes, then remove it from the pan and let it
cool completely. I usually put the cake in the fridge, so that it cools faster. A cool cake is easier to
slice in half. Refrigerate for 15 mins or so.
Make the coffee syrup while the cake bakes
– Combine the espresso shots with some warm water and the brown sugar, and mix well. If you
don’t want the coffee to be too strong, you can add in another tablespoon of water to reduce the
strength of the coffee flavor. Set this aside for now.

Make the kulfi cream while the cake cools.

– Add the coconut milk, cashews, pistachios, green cardamom, sugar, vanilla, and lemon juice to a
blender and blend. Blend for about a minute, then let the blender sit for 5 to 10 minutes, so that
the broken down cashews can soften more. Blend again for 30 seconds, then let it sit for 2 minutes,
then blend again for 30 seconds. Repeat this at least 3 to 4 times until you get a completely smooth
cream. Taste and adjust the flavor based on your preference. Adjust sweet with sugar. You can also
add in a bit more vanilla or cardamom, if you like. It really depends on your preference and also the
age of the spices.
– Set the cream mixture in the fridge to chill, so that it thickens a little bit. (15 mins in the fridge or 5
mins in the freezer)

⏪ Recipe Index ⏫ Table of Contents 101

Kulfi Tiramisu
continued

Assemble the layers

– Once the cake is cool to the touch, slice it in half sideways to get two cake layers. Poke holes in
both the cake layers on the cut side using a toothpick or bamboo skewer, then place one of the
cake layers back into the baking dish and pour half of the coffee syrup all over this cake layer.
– Spread half of the chilled kulfi cream mixture over the top, and even it out, then place the next
cake layer on top and then drizzle with the remaining coffee syrup. Cover with the remaining chilled
cream, and even it out with a spatula.
– Chop up your pistachios, if you haven’t already, and then sprinkle them on top of the cake. You can
just sprinkle them all over, use the pistachios to line just the edge, or however else you like.
– Chill this cake for at least a few hours before slicing. I usually put it in the freezer for 2 to 3 hours, so
that it’s easy to slice and get out of the pan. It also is less messy this way. But it tastes great either
which way, whether it’s somewhat frozen or just chilled in the fridge.
– Store refrigerated for upto 4 days and. Freeze for upto 3 months

Tips
– When making the cream, it’s important that you blend until completely smooth. Follow the blending
directions carefully for the best results.
– If the cream layer is too soft, you definitely want to put it in the freezer. The cream layer depends on
the fat of the coconut milk, and if the coconut can isn’t full fat or it doesn’t have enough fat, then
it won’t set as beautifully in the fridge. You can freeze it for 2 hours and then move it to the fridge.
Once it softens in the fridge, it will still be set, because it has chilled really well in the freezer.

Gluten-free
– Use 1 cup of almond flour, ⅓ cup of oat flour, ⅓ cup of tapioca starch, and use 1 ¾ cup of this flour
mixture instead of the all-purpose flour to make your cake.
– Instead of the ¾ cup of milk, use ½ cup of milk and ¼ cup of club soda.

Nut-free
– Omit the cashews and pistachios and use ½ cup of coconut cream. You can also add in about ½ cup
of silken tofu.

Recipe Adaptation Note: This recipe has been selected to feature in this book with permission from Richa Hingle.

About Vegan Richa: Founded by Richa Hingle, Vegan Richa offers flavorful plant-based recipes inspired by her Indian
roots, including many gluten-free, soy-free, and oil-free options.

� @VeganRichaRecipes  @VeganRicha � veganricha.com

⏪ Recipe Index ⏫ Table of Contents 102
 Lauki Kheer
Varshitha V Jain | Bengaluru, India
Vegan Chef and Content Creator

A light and creamy dessert

made with boiled bottle gourd,
coconut milk and a hint of
cardamom.

Servings Prep Cook Total Contains

4 10 min 15 min 25 min Tree Nuts

Ingredients Instructions
– 1 cup grated lauki (bottle gourd) – Boil the grated bottle gourd in water for 5–7
– 2 cups coconut milk minutes or until soft. Set aside. Do not discard
the water.
– ½ cup sugar (adjust to taste)
– In a pan, heat the coconut milk on a gentle
– ¼ tsp cardamom powder
simmer.
– 1 tbsp chopped cashews
– Add the boiled vegetable along with water and
– 1 tbsp slit pistachios cook for 5–6 minutes, stirring occasionally.
– Dried rose petals, for garnish – Mix in the sugar and cardamom powder. Simmer
for another 2 minutes.
Tip: You can replace sugar with jaggery – Turn off the heat. Garnish with cashews,
pistachios and rose petals.
powder for a richer flavour.
– Serve warm or chilled.

 @jainveey
⏪ Recipe Index ⏫ Table of Contents 103
 Matka Kulfi
Arpitha Banaji | Maryland, USA
@epicplantbites

Kulfi evokes a flood of cherished

childhood memories for me.
Summer days were incomplete
without indulging in this creamy
treat, with Kesar always being my
favorite. Now, I’ve discovered a way
to recreate those nostalgic flavors
using wholesome ingredients,
sweetened naturally with dates
instead of processed sugar making
it a perfect taste of summer bliss.

Servings Prep Freeze Total Contains

4-6 15 min 6 hrs 6 hrs 15 min Tree Nuts

Ingredients Instructions
– 1 cup Cashews – Place cashews and almonds in separate bowls.
– 1 cup Almonds Soak them in water for 4–6 hours, Drain the
soaked nuts.
– ¼ cup Coconut Cream
– Peel the almonds if you prefer a smoother kulfi
– ½ cup Almond milk
texture.
– 10–15 Dates (adjust according to sweetness)
– In a small bowl, soak saffron strands in 1–2
– 1 tsp Cardamom Powder tablespoons of almond milk for 5–10 minutes.
– 1 tbsp Kesar (Saffron) Water with strands – Add the soaked cashews, soaked almonds, dates,
– Decorate: Pistachios and Dried Rose coconut cream, almond milk, cardamom powder,
and saffron water into a high-speed blender.
Tip: Add mangoes to the mix to make Mango – Blend for 6–7 minutes until the mixture is
Kesar Kulfi! completely smooth and creamy. If your blender
isn’t high-speed, blend in batches and strain for a
silkier consistency.
– Taste the mixture and adjust sweetness by adding
more dates if needed. Blend again briefly.
– Pour the kulfi mixture into matka pots, kulfi molds
or small bowls
– Sprinkle with chopped pistachios and dried rose
petals.
– Freeze for 3–4 hours or until set. Avoid over-
freezing to keep the texture creamy.
– To serve, dip the molds briefly in warm water to
loosen the kulfi and serve cold.

 @epicplantbites
⏪ Recipe Index ⏫ Table of Contents 104
 Millet Phirni
Subah & Harshvardhan Saraf | India
Wellness Coach, Founders - Satvic Movement

A wholesome twist on
traditional phirni, this creamy
millet-based dessert is naturally
sweetened with jaggery and
infused with cardamom and
rose water. It’s a refreshing,
dairy-free treat!

Servings Prep Cook Total Contains

2 20 min. 30 min 50 min Tree nuts

Ingredients Instructions
Paste – Soak 2 tbsp of millet and ⅓ cups of almonds in
– ⅓ cup almonds, soaked and peeled water for 6 hours.
– 2 tablespoons millet, soaked (little/kodo/ – Place all the paste ingredients into a blender, and
pearl) blend until a smooth paste is formed
– ¼ cup water
– Heat a pot, and combine 1 ¼ cups water with
Other Ingredients blended paste. Cook for 15 minutes on medium
– 1 ¼ cups water flame, stirring regularly.
– ½ cup jaggery powder – Add the jaggery and cardamom powder to the
– ¼ teaspoon cardamom powder same pot. Stir, and cook for 5 more minutes on
– 1 teaspoon rose water (optional) medium flame until a thick mixture is formed.
– Pinch of rock salt – Switch off the stove, add the rose water and rock
salt, and stir. Allow to cool for 30 minutes then
Toppings
refrigerate.
– 1 tbsp chironji or almonds, roasted and
chopped – Add the topping and serve cold.

– 1 tbsp pistachios, roasted and chopped

– A few saffron strands

Recipe Adaptation Note: With permission from the Satvic Movement team, this recipe has been selected for inclusion in this book.
About Satvic Movement: Co-founded by Subah and Harshvardhan Saraf, promotes holistic wellness by reviving ancient
Indian wisdom through food and lifestyle. At its core is Satvic Foods, offering plant-based, Ayurvedic recipes made from
clean, seasonal, and easily digestible ingredients—free of onion, garlic, and processed foods. Through workshops, content,
and recipes, the movement inspires mindful living and brings sattva (purity and harmony) into modern kitchens.

� @satvicmovement  @satvicmovement � satvicmovement.org

⏪ Recipe Index ⏫ Table of Contents 105
 Shrikhand
Heena Modi | London, UK
Plant-based Coach

Vegan shrikhand made within

10 minutes and with only 6
ingredients!

Servings Prep Total Contains

4 10 min 10 min Tree nuts

Ingredients Instructions
– 1 tub plant-based yogurt – Put the yogurt in a container deep enough for
– 1 tbsp icing sugar mixing, but not so large that it can’t be stored in
the same container in the fridge.
– ¾ tsp finely ground cardamom
– Make a small well in the yogurt.
– 1 tbsp sliced almonds
– Add ¾ tsp ground cardamom and 1 tbsp icing
– 1 tbsp coarsely ground pistachio
sugar into the well.
– 5 strands saffron
– Fold the yogurt over and mix well.
– Taste and adjust sugar or cardamom if needed.
– Add some pistachios and all of the saffron. Mix
again.
– Transfer to the serving container.
– Garnish with the remaining pistachios and all of
the almonds.

Tip: Put it in the fridge for at least thirty minutes before consuming - this is optional but I find it tastes
better after it’s sat and cooled in the fridge for a while.

About Heena Modi: She is a Nutrition Practitioner who helps her clients by facilitating the shift to a
plant-based diet, vegan lifestyle or both. Her website, PlantShift.com, covers vegan options everywhere, nutritional well-
being, recipes, tips, holiday experiences as a vegan, and interviews with exciting new vegan businesses.

 @plantshift
⏪ Recipe Index ⏫ Table of Contents 106
 Strawberry Basil Ice Cream
Dr. Ayesha Sherzai | California, USA
The Brain Docs - @thebraindocs

A refreshing, refined sugar-free

strawberry ice cream with a
basil twist

Servings Prep Cook Freeze Total Contains

6-8 scoops 25 min 15 min 4 hrs 4 hrs-40 min Tree nuts, Sesame

Ingredients Instructions
– 2 large oranges (approx. 500–600 g, avoid – Soak cashews until soft.
tangerines, mandarins, satsumas) – Freeze sliced bananas and half the strawberries.
– 1 cup (150 g) cashews, soaked 30 minutes – Prepare strawberry sauce: mash other half sliced
– 3 ripe bananas, frozen strawberries with monk fruit, simmer with basil
– 1 lb (450 g) organic frozen strawberry – Make basil cream: blend basil leaves, water,
– ¼ cup (6 g) monk fruit sweetener tahini, and maple syrup (or dates).
– ¼ cup (6 g) chopped basil – In a strong blender, blend soaked cashews, frozen
bananas and frozen strawberries, and vanilla until
– 1 tsp vanilla extract
smooth.
– ½ cup (10 g) fresh basil leaves
– Transfer mixture to a freezer-safe pan. Swirl in
– 1 tbsp water strawberry sauce and basil cream.
– 1 tbsp tahini – Freeze for 4–6 hours, or use an ice cream
– 1 tbsp pure maple syrup or 1–2 pitted dates machine.
– Scoop and serve.

Tips
– Adjust sweetness with extra maple syrup or dates if desired.
– Best served fresh from the freezer; allow to sit for 5 minutes before scooping.
– Works beautifully as a base recipe — try swapping strawberries for blueberries or raspberries.

About the Brain Docs: Dr. Ayesha Sherzai is a neurologist and co-director, along with her husband Dr Dean Sherzai,
MD, PhD, of the Alzheimer’s Prevention Program at Loma Linda University, where she leads the Lifestyle Program for the
Prevention of Neurological Diseases. She completed a dual training in Preventative Medicine and Neurology at Loma Linda
University, and a fellowship in Vascular Neurology and Epidemiology at Columbia University. She is also a trained plant-
based culinary artist.

 @thebraindocs � thebraindocs.com
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 Tofu Barfi
Dr. Rupa Shah | Mumbai, India
@drrupashah

A 20-minute tofu barfi that will

surprise you.

Servings Prep Cook Total Contains

6-8 10 min 15 min 25 min Soy, Tree nuts

Ingredients Instructions
– 1 cup unsalted cashews – Make cashew powder in a dry blender jar.
– ½ cup kakvi (liquid jaggery) syrup or palm – Crumble all the tofu in a dry blender jar.
sugar – In a broad pan, mix the cashew powder, palm
– ⅔ cup shredded fresh coconut sugar, coconut, and crumbled tofu. Cook on a
– 200 gms tofu (homemade preferred) slow flame for 5 minutes.
– Less than 1 cup non-dairy milk (soy, almond, – Add dairy-free milk and cook for another 5
or any other) minutes until the mixture thickens.
– ¼ tsp cardamom powder – Add cardamom powder and softened saffron.
– Few strands saffron (softened in 1 tsp water) – After 1 minute, turn off the stove.
– Chopped nuts for decoration – Spread the mixture into a flat tray and let it cool.
– Garnish with chopped nuts.
– Cut into barfi-shaped cubes and serve.

Tips
– This recipe tastes better when it is freshly made and it comes together in just 20 minutes - great for
last-minute entertaining.
– Serve it chilled for a firmer texture or warm for a softer, melt-in-your-mouth bite.
– Not recommended for those managing diabetes due to its sugar content.

About: Dr Rupa Shah, MBBS, Lifestyle Medicine Consultant, Author, Doctor in Me series film maker, Chairperson for
Mumbai Chapter of PAN India.

 @drrupashah
⏪ Recipe Index ⏫ Table of Contents 108
 Walnut Barfi
Dr. Nandita Shah | Auroville, India
Founder of SHARAN - @sharanindia

A rich and wholesome nut-

based sweet that’s quick to
make, naturally sweetened,
and perfect for a guilt-free
indulgence.

Servings Prep Freeze Total Contains

1-2 10 1 hr 1 hr 10 min Tree nuts, Soy, Sesame

Ingredients Instructions
– ½ cup crumbled tofu – Blend all the ingredients together in a blender
– 1 tbsp sesame butter until uneven and coarse in texture.
– 4–6 tbsp date paste – Transfer the mixture to a 4”x6” baking tin or glass
container.
– ½ cup walnuts
– Using the back of a spoon or spatula, spread the
– ½ tsp cardamom (elaichi) powder or
mixture evenly and smooth the top.
cinnamon (dalchini) powder
– Garnish with chopped walnuts if desired.
– Refrigerate for at least 1 hour to set.
– Once firm, cut into squares and serve.

Tips
– This recipe uses many nuts; please keep nut limit in mind in case of any restrictions
– Tastes best when served chilled

About SHARAN: SHARAN (Sanctuary for Health And Reconnection to Animals and Nature) is an organization with a team
of doctors, nutritionists, health coaches and facilitators dedicated to spreading awareness about holistic health and an
ecologically sustainable, compassionate lifestyle.

 @sharanindia � sharan-india.org
⏪ Recipe Index ⏫ Table of Contents 109
 Almond Milk
Priyanka Jain | India
Nutrition & Lifestyle Coach

Going plant-based?
Milk is usually the first thing we
rethink. From tea and coffee
to desserts, it’s everywhere—
so the idea of giving it up can
feel daunting. Luckily, there
are plenty of tasty plant-based
options.

Servings Soak Prep Total Contains

4 6-8 hrs.. 10 min 6-8 hrs Nuts

Ingredients Instructions
– 1 cup Almonds raw, unsalted, – Once almonds have been soaked for 6-8 hours,
soaked for 6-8 hours discard the soaking water as this has anti-
– 3 cups of water and extra for soaking nutrients. You can use this to water your plants.
– Blend the almonds (or any other nut/seed) with
1⁄2 cups of fresh water to form a very smooth
paste.
– Now add the remaining 2 ½ cups of fresh water
and blend for just a few seconds.
– Pass this through a nut milk bag/cheesecloth/
muslin cloth.
– Refrigerator in a glass bottle.

Personal Note: I turned vegan over 4 years ago, and this was a go to recipe to replace milk in my
breakfast. With time, I have learn to live without milk and now I use this occasionally!

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 Chipotle Mayo
Ami Kamdar | Mumbai, India
Lifestyle Coach and Dietitian

A delicious and extremely easy

vegan chipotle mayonnaise.

Servings Prep Cook Total Contains

3-4 4-6 hrs 5 min 4-6 hrs Tree Nuts

Ingredients Instructions
– 2 Red Bell peppers – Soak the cashews in warm water for 4-6 hours
– ½ cup (soaked) Cashews – Burn/ grill red pepper on fire and then remove
– ½ cup tofu (optional), the skin for the charred flavor (optional)
– Salt as per taste – Blend all the ingredients (other than the chilli
flakes) together to make a smooth paste
– ½ tsp lemon
– Add chilli flakes and mix
– Chilli flakes as per taste

Serving Suggestions: This Chipotle mayo can be had with wraps, salad dressing, burrito bowls, dips
and more. My family couldn’t believe it was vegan the first time, and they haven’t asked for the non-
vegan version since!

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 Vegan Horchata
Kevali Bhakta | Houston, USA
Proud Contributor

Horchata is an easy to make,

authentic Mexican drink. It’s a
perfect compliment to all your
favorite Mexican meals and one
of the refreshing drinks for hot
summer days.

Servings Soak Prep Total Contains

4 7 hrs 15 min 15 min Tree nuts

Ingredients Instructions
– 1⁄2 cup uncooked white rice – Soak uncooked white rice, almonds, salt, and
– 1⁄2 cup almonds, chopped cinnamon stick(s) in just-boiled water for at least 6
hours, slightly uncovered.
– 1⁄4 -1⁄2 cup sweetener of choice (sugar,
agave, – Drain the mixture and add the soaked mixture to
dates, etc), or as needed a blender along with your sweetener, cold water,
and vanilla.
– 1⁄2 cup any unsweetened plant milk,
optional (soy, coconut, cashew, almond, rice, – Blend until mixture is almost pulverized and only
oat, etc) slightly grainy, if at all.
– 1 whole Ceylon/Canela cinnamon stick (or 2 – Strain the contents of a blender through a
whole of other varieties) cheesecloth into a large serving bowl.
– 1⁄4 tsp ground cinnamon – Only the pulp should remain in the cloth. Set pulp
aside.
– 1 tsp pure vanilla extract
– Stir in optional plant milk and ground cinnamon
– 1 1⁄2 cups water, boiling
into the strained liquid. Add sweetener and
– 1 1⁄2 cups cold water cinnamon as necessary.
– 1 pinch of salt – Serve chilled over ice.
– Ice as needed

Easy Quick Horchata Fix for One

– Replace rice, almonds, whole cinnamon, all water, and optional plant milk with 1⁄2 cup of chilled
almond milk & 1⁄2 cup of chilled rice milk.
– Add together along with vanilla, ground cinnamon, salt, and 1 tablespoon sugar.
– Use a blender if using whole, not ground, forms of sweetener (ex. dates). Serve over chilled ice.

Tip: When using pre-made commercial brands of plant milk, take note of the sweetness already
included so that you can adjust additional sweetener in the recipe to taste.

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 Vegan Mayonnaise
Priyasha Saluja | Delhi, India
Plant-based Pastry Chef and Entrepreneur

This homemade recipe combines

the creaminess of chilled soy
milk with the richness of olive oil,
resulting in a smooth, flavorful
spread that’s perfect for a variety
of uses. With its blend of heart-
healthy fats from olive oil and
minimal carbs and sugar, it’s
perfect for those keeping an eye
on their diet.

Servings Prep Chill Cook Total Contains

3-4 5 min 45 min 5 min 1 hr Soy

Ingredients Instructions
– ½ cup almond, soy or oat milk – Chill plant-based milk (soy, almond or oat) and
– ¾ tsp sugar olive oil in the freezer up until it’s very chill but
not frozen.
– 2 pinches salt
– Now, in a blender jar put vinegar, salt, sugar,
– 1tsp vinegar
plant-based milk and start blending.
– 1 ¼ cup olive oil
– Slowly start adding oil to it to turn it into a
creamy paste.

Tips
– Use this vegan mayonnaise as a dip for toasted bread, a creamy spread on sandwiches, or a light
dressing for salads. It also works wonderfully as a sauce for pasta, adding a rich and tangy flavour to
your dishes. Enjoy it in various ways to enhance your meals!
– Store in an airtight container or a jar for up to 1 week.

About Priyasha Saluja: Shaped by her early struggles with PCOS and the lack of truly healthy options, Priyasha Saluja
founded The Cinnamon Kitchen. Her food - vegan, gluten-free, and free from refined sugar and preservatives reflect her
belief that food can be both nutritious and delicious.

 @cinnamonkitchenindia � cinnamon.kitchen
⏪ Recipe Index ⏫ Table of Contents 113
 Priyanka Jain | India
Nutrition & Lifestyle Coach

Chickpea Curd (Yogurt)

Out of various vegan curds, this is the easiest to make and perfect for making kadhi (curry)

Servings Prep Cook Total

4 16 hrs 10 min 40 min 17 hrs

⏪ Recipe Index ⏫ Table of Contents 114

 Ingredients
– 1 cup dry chickpeas (use dry chickpeas, not – 3 cups of water for making milk
canned. Should be raw, not cooked). – Curd Starter: 2 tbsp of soaking water from
– 4 cups of water for soaking chickpea.

Instructions
– Soak the chickpeas in 4 cups of water for 8 hours. This can be done early morning.
– CURD STARTER: After 8 hours, water should have bubbles. Save 2 tbsp of this water to be used as
the curd starter.
– Strain the remaining water (this can be used to water your plants).
– Now blend the chickpeas in the blender with 1 cup of fresh water to form a smooth paste. Don’t
blend it too much, else it will be difficult to extract the milk. It should be a little coarse.
– Now add the remaining 2 cups water and blend for few more seconds.
– Place a cotton cloth or a nut milk bag on a container. Add half the quantity of the chickpeas paste
to the cloth/bag and squeeze to extract the milk.
– Repeat this with the other half of the chickpeas paste.
– Stir the milk and pour into a pan and place it on the stove. Stir it again to make sure it doesn’t settle
at the bottom, before switching on the stove.
– Turn the stove on and heat the milk on medium heat. Keep stirring the milk until it begins to boil
and the consistency is thick like custard.
– You may notice foam building upon the surface during this process. Remove it as and when
required.
– Once you have the right consistency, switch off the stove and let it cool down.
– Keep stirring to make sure it cools down evenly. Else it will cool from the top and still be hot
underneath.
– Wait till the milk comes to a lukewarm temperature. You can check the temperature by adding a few
drops of it on your finger. Ideal temperature to add the starter culture for fermentation is around
38°C to 44°C (100°F to 110°F)
– Transfer the milk to a non-metallic container.
– Add 2 tablespoons of the soaking water that you saved at the start of this recipe. This will act as a
starter.
– Stir the starter thoroughly. You can also use your clean finger to stir to give additional bacteria from
your skin. Cover the container with a loose lid and let it sit.
– The process can take anywhere between 6 to 12 hours depending on the weather. If the weather is
very cold, you can cover the container with a blanket to keep it warm

Tips
– The pulp that is left behind can be added to chapathi flour, soups, dals, or other recipes.
– The yogurt has a strong chickpea taste, works very well in baking and savory recipes like kadhi,
Indian curry or raita.

Personal Note: I was determined to come up with a plant-based curd recipe that is easy to make and
sets thick. After numerous experiments, I came up with this recipe.

⏪ Recipe Index ⏫ Table of Contents 115

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 Vegan
Journeys

Pramoda Chitrabhanu 124 Pradip & Darshana Shah 143

Naishadh Shah 125 Dr. Alap Shah 144

Maulee Shah 126 Mohit & Shephali Jain 145

Hemlata Shah 127 Malti Shah 146

Minal & Bhupen Mehta 128 Sudhanshu Jain 147

Dr. Jasvant Modi 129 Megha Shah 148

Ram Gada 130 Shaleen & Shilpi Shah 149

Jina Shah 131 Suraj S. Shah 150

Mayur J. Shah 132 Ruchika Chitrabhanu 151

Dr. Sulekh C. Jain 133 Deepa Nanwani 152

Misty Shah 134 Saurabh Dalal 153

Punita Shah 135 Rupa H. Shah 154

Pravin K. Shah 136 Manish Mehta 155

Shilpa Shah 137 Nirva Kapashi Patel 156

Narendra Sheth 138 Maya & Ramesh Dedhia 157

Dr. Pritesh Mutha 139 Yogendra Jain 158

Bindesh & Roopal Shah 140 Raju Shah 159

Reshma Shah 141 Dr. Tushar Mehta 160

Sudhir Shah 142 Dr. Manoj Jain 161

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