Are you starting a vegan diet in India and wondering what to buy? You’re not alone. Many people feel confused when switching to a plant-based lifestyle. But with the right grocery list, it becomes easy and enjoyable.
This article is your simple, beginner-friendly guide. It covers all the essential foods to stock in your Indian kitchen when going vegan. We use easy English, short sentences, and a focus on common and affordable Indian ingredients.
What Does a Vegan Diet Mean?
A vegan diet includes only plant-based foods. It removes all animal products like:
- Meat and fish
- Eggs
- Milk, cheese, curd, and other dairy
- Honey
You eat more fruits, vegetables, grains, pulses, nuts, and seeds. Many Indian meals are naturally vegan or can be made vegan with small changes.
Also Read Vitamin B12 on a Vegan Diet
Benefits of a Vegan Diet
- Better heart health
- Lower cholesterol and blood pressure
- Supports weight loss
- Helps in managing diabetes
- Good for the planet
- Kind to animals
Vegan Grocery List for Beginners in India
Let’s break it down category-wise so you can build a healthy, plant-based pantry.
1. Fresh Fruits and Vegetables
Include seasonal and local produce. These are rich in fiber, vitamins, and minerals.
Fruits:
Banana, apple, papaya, pomegranate, orange, guava, mango, watermelon, chikoo, grapes.
Vegetables:
Spinach, methi, amaranth (chaulai), mustard leaves (sarson), carrot, beetroot, tomato, brinjal, bhindi, pumpkin, lauki, turai, karela, cauliflower, cabbage, green beans, onions, garlic, ginger, and green chillies.
Tip: Use veggies in curries, sabzis, soups, and smoothies.
2. Whole Grains and Millets
Whole grains provide energy and fiber. Millets are highly nutritious and gluten-free.
- Brown rice
- Red rice
- Basmati rice
- Rolled oats or steel-cut oats
- Dalia (broken wheat)
- Whole wheat flour (atta)
- Jowar flour
- Bajra flour
- Ragi flour
- Quinoa (if budget allows)
Use in: Rotis, dosas, idlis, pulao, porridges, khichdi.
3. Pulses and Legumes
These are the backbone of an Indian vegan diet. Rich in protein and iron.
- Toor dal
- Chana dal
- Moong dal (yellow and green)
- Masoor dal (red lentils)
- Urad dal
- Rajma (kidney beans)
- Kabuli chana (chickpeas)
- Black chana
- Lobia (black-eyed peas)
- Soybeans (for soy nuggets or homemade soymilk)
Make: Dal, hummus, vegan curries, chaats, sprouts, and salads.
4. Nuts and Seeds
These are good fats, protein sources, and add crunch to dishes.
Nuts:
Almonds, peanuts, cashews, walnuts (if affordable).
Seeds:
Flaxseeds (alsi), chia seeds, sesame seeds (til), sunflower seeds, pumpkin seeds.
Use in: Smoothies, laddoos, chutneys, salads, roti fillings.
5. Plant-Based Oils and Fats
- Mustard oil
- Groundnut oil
- Sesame oil
- Sunflower oil
- Coconut oil
- Cold-pressed oils (if available)
- Peanut butter or almond butter
6. Plant-Based Milk and Dairy Alternatives
Traditional dairy can be replaced easily with vegan options.
- Almond milk
- Soy milk
- Coconut milk (carton or homemade)
- Oat milk
- Cashew milk
- Vegan curd (made from peanut, soy, or almond milk)
- Nutritional yeast (gives cheesy flavor)
Use for: Tea, coffee, smoothies, gravies, vegan desserts.
7. Tofu and Other Meat Alternatives
- Tofu (soy paneer)
- Tempeh (fermented soy, not always available in India)
- Soya chunks or soy granules
- Seitan (wheat gluten, for those who are not gluten-intolerant)
Cook: In curries, stir-fries, sandwiches, tikkas.
8. Vegan Pantry Essentials
- Besan (gram flour)
- Rice flour
- Corn flour
- Tamarind paste
- Tomato puree
- Coconut powder
- Jaggery (gud)
- Dates
- Dry fruits like raisins and figs
9. Spices and Herbs
India is rich in spices. Most are vegan-friendly.
- Turmeric (haldi)
- Cumin (jeera)
- Coriander powder
- Mustard seeds
- Fennel seeds
- Fenugreek (methi)
- Asafoetida (use pure, plant-based hing)
- Black salt
- Curry leaves
- Garam masala
- Red chilli powder
- Dry mango powder (amchur)
- Cinnamon, clove, cardamom
10. Ready-to-Eat and Snacks
Choose wisely. Avoid snacks with milk solids or animal fat.
- Roasted chana
- Murmura (puffed rice)
- Chikki (sesame or peanut-based, check ingredients)
- Vegan protein bars (check labels)
- Vegan namkeens (without ghee or milk solids)
Where to Shop in India
- Local sabzi mandis for fruits and vegetables
- Kirana shops for dals and spices
- Supermarkets for packaged vegan products
- Online vegan stores (like Vegan Dukan, Vegan Mall) for specialty items
Sample One-Week Vegan Menu Plan (Simple Indian Style)
Day 1
- Breakfast: Oats porridge with banana
- Lunch: Brown rice + rajma + cucumber salad
- Dinner: Chapati + baingan bharta + roasted peanuts
Day 2
- Breakfast: Poha with peanuts and veggies
- Lunch: Khichdi with pickle
- Dinner: Tofu bhurji + multigrain roti
(Continue for rest of the week)
Common Questions (FAQs)
Q1: Is vegan food expensive in India?
No. Staples like dal, rice, vegetables, and fruits are affordable. You only pay more for specialty items like vegan cheese or plant milk, which are optional.
Q2: Can I get enough protein on a vegan diet?
Yes. Dal, beans, chana, soy, tofu, nuts, and seeds offer plenty of protein.
Q3: Do I need supplements as a vegan?
You may need Vitamin B12, Vitamin D, and Omega-3 supplements. Get a blood test and consult a doctor.
Q4: What if my family is not vegan?
Cook base meals (dal, sabzi, rice) for everyone. Add your vegan twist to your portion using tofu, seeds, or dairy-free alternatives.
Q5: Are Indian sweets vegan?
Many are not, due to ghee and milk. But you can make or buy vegan versions of laddoos, barfi, and halwa using plant milk and oils.
Final Thoughts
Going vegan in India is not difficult. In fact, it can be tasty, healthy, and easy on the wallet. Our kitchens already use many plant-based ingredients. With a little planning, you can prepare nutritious and satisfying meals every day.
Use this grocery list as your guide. Start slow, stay consistent, and enjoy the journey to better health and a kinder lifestyle.
Author- Ayush
