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Nourishing
Recipes Rooted
in Tradition
ACCLAIM FOR
PLANT-BASED INDIA
“It’s a lucky day indeed when I find a cookbook from which I want to
make a bunch of recipes, but this is the first one from which I want to cook
absolutely everything. There isn’t a single recipe in this remarkable book
that doesn’t look mouthwatering, and Sheil’s thoughtful, researched, and
authoritative voice on food as nutrition is both refreshing and reassuring.
You can cook these soul-full recipes with confidence for food that explodes
with flavor and heart.”
—JOANNE LEE MOLINARO, creator of The Korean Vegan and
New York Times–bestselling author of The Korean Vegan Cookbook
“Everything you love about Indian food, rolled into a uniquely vibrant and
wholesome package. From well-known favorites like chanā masālā and
tadkā dāl to lesser-known but no-less-delicious Gujarāti classics and street
food favorite pāv bhāji, the recipes in Plant-Based India are guaranteed to
nourish your soul and excite your taste buds.”
—NISHA VORA, creator of Rainbow Plant Life and author of
The Vegan Instant Pot Cookbook
“Plant-Based India is a message of hope and health for everyone—that
food can bring joy and love and help heal and prevent disease. We are
reminded that eating healthy for the brain, body, and our planet is not
about deprivation—on the contrary, it’s incredibly delicious and brings joy.
The recipes that Sheil has shared in this book are beautiful, healthy, and
easy, and they do not compromise on taste whatsoever. These recipes
and the stories behind them will surely invigorate your brain and
warm your heart. A must-have!”
—DEAN SHERZAI, MD, PHD, MPH, MAS, and AYESHA SHERZAI,
MD, MAS, founders of Sherzai MD and authors of
The 30-Day Alzheimer’s Solution
“Through Plant-Based India, Sheil offers us an insight into the beautiful
world of Indian and plant-based cuisine in the most delicious, vibrant, and
colorful way. This book is absolutely gorgeous.”
—KIM-JULIE HANSEN, founder of Best of Vegan
and author of Vegan Reset
“Sheil has put together a fantastic cookbook filled with a mix of traditional
family recipes and unique Indian recipes with a twist! He includes great
tips to help you succeed in making a meal that’s not only delicious but also
nutritious and nourishing. I love seeing homestyle Gujarāti recipes brought
to the forefront with gorgeous photography to go with it!”
—HETAL VASAVADA, author of Milk and Cardamom
“I’ve been following Sheil’s work for many years online. This book is an
absolute triumph. The color, flavor, and flamboyancy of Indian cuisine is
masterfully represented. I cannot wait to cook more dishes from it.”
—DR. RUPY AUJLA, MBBS, BSc, MRCGP, founder of The Doctor’s Kitchen
Nourishing Recipes
Rooted in Tradition
DR. SHEIL SHUKLA
NEW YORK
Plant-Based India: Nourishing Recipes Rooted in Tradition
Text and photographs copyright © 2022 by Dr. Sheil Shukla
All rights reserved. Except for brief passages quoted in newspaper, magazine, radio,
television, or online reviews, no portion of this book may be reproduced, distributed,
or transmitted in any form or by any means, electronic or mechanical, including
photocopying, recording, or information storage or retrieval system, without the prior
written permission of the publisher.
The Experiment, LLC | 220 East 23rd Street, Suite 600 | New York, NY 10010-4658
theexperimentpublishing.com
This book contains the opinions and ideas of its author. It is intended to provide helpful
and informative material on the subjects addressed in the book. It is sold with the
understanding that the author and publisher are not engaged in rendering medical,
health, or any other kind of personal professional services in the book. The author and
publisher specifically disclaim all responsibility for any liability, loss, or risk—personal
or otherwise—that is incurred as a consequence, directly or indirectly, of the use and
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THE EXPERIMENT and its colophon are registered trademarks of The Experiment,
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Library of Congress Cataloging-in-Publication Data
Names: Shukla, Sheil, author.
Title: Plant-based India : nourishing recipes rooted in tradition / Dr.
Sheil Shukla.
Description: New York : The Experiment, [2022] | Includes bibliographical
references and index.
Identifiers: LCCN 2021057661 (print) | LCCN 2021057662 (ebook) |
ISBN
9781615198535 | ISBN 9781615198542 (ebook)
Subjects: LCSH: Vegan cooking. | Cooking, Indic. | Cooking (Natural
foods)
| LCGFT: Cookbooks.
Classification: LCC TX837 .S4656 2022 (print) | LCC TX837
(ebook) | DDC
641.5/6362--dc23/eng/20211231
LC record available at https://lccn.loc.gov/2021057661
LC ebook record available at https://lccn.loc.gov/2021057662
ISBN 978-1-61519-853-5
Ebook ISBN 978-1-61519-854-2
Cover and text design by Beth Bugler
Author photograph courtesy of the author
Manufactured in China
First printing June 2022
10 9 8 7 6 5 4 3 2 1
Plant-based India
iv
starters
v
To bā, Chandangauri Shukla, my paternal grandmother,
for being my greatest source of inspiration for Indian
cuisine and creativity within it.
To my parents, Dr. Sanjeev and Sonal Shukla, for
providing me with the foundation to be who I am today.
Contents
1 79 BH T – RICE DISHES
Introduction: Why India? Green Bean Poriyal
6 80
Why Plant-Based? Sambhāro White Bāsmati Rice, Brown
126
11 83 Bāsmati Rice, Quinoa
Indian Pantry Marchā Nu Shāk
129
16 Mint Pea Rice
General Recipe Notes Rasāvālā Baby Potatoes
84 130
with Greens Navratan Rice
STARTERS AND LIGHTER Tindorā 87 Butternut Squash and
MEALS Mushroom Biryāni 134
136
20 GRAVY DISHES Coconut Brown Rice
Roasted Āloo Chāt
139
23 90 Lemon Rice
Tofu Tikkā Mattar Tofu
140
24 93 Khichadi
Cereal No Chevdo Shāhi Gobi
143
27 94 Vegetable Khichadi
Green Pea Kachori Toasts Chhole / Chanā Masālā
146
28 97 Hearty Masālā Khichadi
Dābeli Crostini Rājmā
149
98 Vaghārelā Quinoa
Rice Vermicelli and Navratan Kormā
31
Corn Upmā 101
Pālak Tofu
32 ROTLI – INDIAN
Crispy Masālā Dosā Rolls
Sunflower Sāg with Black-
35 102 FLATBREADS
Chili Cauliflower and Tofu Eyed Peas and Corn
Creamy Chili Pasta 36 Pāv Bhāji 105 Rotli 155
159
Parāthā
FARS N – SNACKS AND SIDES D L – LEGUME STEWS Gobi Parāthā 160
Kale and Broccoli Pudlā 40 Tadkā Dāl 110 Theplā 163
Makāi No Chevdo 43 Gujarāti Dāl 113 Nān 164
44 114
Hāndvo Sāmbār
47 117
Zucchini Muthiyā Whole Moong Dāl
48 118
Khaman Dāl Makhani
52 121
Idadā Gujarāti Kadhi
122
Rasam
SOUPS AND SALADS
56
Sweet Corn Soup
Creamy Masālā Tomato
59
Soup
60
Quinoa Kachumber
Garam Masālā and
63
Pāpad Salad
Citrus, Fennel, and
64
White Bean Salad
SH K – VEGETABLE DISHES
68
Flāvar Vatānā Nu Shāk
Butternut Squash
71
Chanā Nu Shāk
72
Methi Batākā Nu Shāk
75
Roasted Bhindā
76
Ringan Nā Palitā
MAS L – SPICE BLENDS
232
Garam Masālā
235
Sāmbār Podi
236
Chāt Masālā
239
Chāi Masālā
240
Tomato Onion Masālā
Smoky Tomato Onion
242
Masālā
246
Notes
248
Acknowledgments
Recipe Testers and Their
250
Favorite Recipes
252
Resources
253
Index
262
About the Author
MITH I – DESSERTS 197
Masālā Chāi
Keri No Ras 170 Mint Lemongrass Chāi 198
Oat Kheer 173 Hazelnut and Pistachio
201
Thandāi
Gājjar No Halvo Baked
Oatmeal 174 Haldar Nu Doodh 202
205
Sheero with Grapes Ginger Lime Sharbat
and Basil 177 Orange Curry Leaf Cooler 206
Chocolate Chāi Mousse Iced Lemon Mint Chāi 209
178
with Berries
181
Fruit Salad CHUTNEY AND OTHER
184
Cardamom Coffee Cake CONDIMENTS
Blueberry, Fennel, and 212
Green Chutney
187
Lemon Cake
Mint Cilantro Chutney
188
Pecan Nānkhatāi
Cilantro Peanut Chutney
215
Date Chutney
PINU – DRINKS
216
Chili Garlic Chutney
193
Chhās 219
Coconut Chutney
194
Lassi 220
Chhundo
Beet Rose 223
Nondairy Yogurt
Blueberry Cardamom 224
Mint Cucumber Rāitā
Mango 227
Beet-Carrot Rāitā
Mint 228
Garam Masālā Dressing
