The

Ingredients India Forgot

Were Already Vegan

Quick Summary

The term ‘veganism’ was coined by Donald Watson in 1944, who was the founder of the Vegan Society in the UK, created to protect animal rights and ethics. The entire concept became a mainstream trend in the early 2010s and is only getting bigger. Indian cuisine was already heavily influenced and based on vegan ingredients even before the concept of veganism was introduced.

Deep Dive

Long before the term "veganism" gained popularity, India's rich culinary heritage had long incorporated plant-based wisdom. Lentils, coconut milk, jaggery, sesame oil, and millets were used to create nutritious, vegan meals. Traditional cuisines, ranging from temple prasads to celebratory sweets, relied on naturally vegan ingredients. However, in the quest for modern convenience, processed dairy and refined fats have eclipsed this tradition. Rediscovering these long-forgotten vegan roots reconnects India with its timeless culinary concept of ahimsa, balance, and conscious nutrition.

The Roots That Didn’t Need a Label

Indian kitchens and dishes had already incorporated the art of using vegan ingredients in their cooking even before the concept of ‘veganism’ was introduced or crossed oceans. Ingredients such as grains, nuts, lentils, and coconut milk have been heavily used in Indian cookery for various types of dishes, ranging from main courses to even silky desserts. There was no such thing as marketing when it was about Indian ingredients; it was simply the food that came from the land.

India’s humble khichdi, a staple lunch meal in most households, perfectly captures the essence of veganism. The dish consists of ghee, rice, lentils, and traditionally, sesame or mustard oil to complete the plate. Not only that, but many South Indian curries and stews consistently feature the use of coconut milk in place of cream, showing how naturally the use of vegan ingredients was applied. When it came to sweets, jaggery-based desserts were made instead of using refined white sugar, which was produced with bone char.

All of these dishes and foods were never referred to as “plant-based” or “vegan.” These were simply normal foods that Indian cooking has used for centuries in its kitchens.

Coconut Milk, The Timeless Elixir

Coconut milk is synonymous with coastal Indian cuisine. It is safe to say that coastal Indian kitchens’ souls are carried by coconut milk. Regions such as Goa, Kerala, and parts of Tamil Nadu primarily use coconut milk as a base for many curries, stews, and payasams. The inclusion of coconut milk adds richness to dishes without the use of dairy, and no one ever thinks twice about it. 

With the passage of time, priorities shifted, and various packaged products, such as paneer and cream, became associated with the notion of being special. Coconut milk during this period was brushed aside, as it wasn’t seen as luxurious enough compared to other dairy products. The interesting part is that now coconut milk has made a comeback in the market, with even better marketing than dairy products, in fancy cartons, imported, and sold with “VEGAN” written in bold green letters.

The same coconut milk that Indian grandmothers once made from grated coconuts is now a trendy alternative, available on the shelves of health stores in supermarkets.

Lentils, Legumes, and Everyday Protein

If you grew up in India, you've already been following one of the world's most well-balanced vegan diets without ever recognising it. Dal with rice, chapati with sabzi, chickpea curry, mung bean sprouts, and groundnut chutney are all vegan by default.
For generations, Indian households did not rely mainly on meat and dairy for protein.  Lentils, lentils, and grains provided what was required. It was not a diet decision; it was simply how people lived.

Now, when the West discovers chickpeas as ‘the new protein source’ or touts lentil pasta as a superfood, it's almost unbelievable. Long before protein powders existed, Indian grandmothers would soak lentils before daybreak and prepare meals that fed entire families.

Jaggery Over Sugar – A Sweet Lesson

Many people are unaware that refined sugar produced in factories often contains bone char, making it a non-vegan ingredient. India has traditionally used jaggery, also known as gur/gud, as its primary sweetener before refined sugar became a household product. Jaggery is the solidified version of sugarcane juice or palm sap, which is boiled first to make a simple and earthy sweetener.

Jaggery, unlike refined sugar, retains most of its nutrients because it is unprocessed. Not many know, but jaggery is a great source of iron, providing comfort and warmth. You may be surprised to learn that different regions in India have their own unique perspectives on the use of this traditional sweetener. For example, Gujarat has Patan Gur, while Bengal has its Nolen Gur, and Maharashtra has Kolhapur Jaggery, which even has a GI tag attached to it. Over time, white sugar became the go-to choice, but ‘refined’ or ‘pure’ meant polished, not wholesome or healthy.

With people now being more conscious about their health, jaggery is making a slow comeback to the scene again and is rebranded as a healthier alternative to sugar. But in reality, it was a healthy option; everyone simply stopped paying attention

Millets, Oilseeds, and Forgotten Wisdom

The way rice and wheat comprise most of our meals today, it is hard to imagine a palate without these two grains. However, before these two became the norm for Indian plates, the country’s diet revolved around millets such as bajra, jowar, ragi, and more. The interesting aspect is that these millets grow with minimal effort, require little water, and are rich in nutrients, while also being diabetic-friendly. These millets were sustainable before sustainability became a buzzword.

Sesame and mustard oils are in the same boat as millets, which once ruled Indian kitchens, are now considered pungent or too strongly scented for cooking. The unique flavours of these oils carried both tradition and nutrition. However, when refined oils entered the market, people sought earthly nutrition and aroma for a touch of modernity that lacked authenticity and health.

Today, with the climate crisis and food consciousness rising, these old ingredients are resurfacing like buried memories. But maybe they never left; we just looked away for too long.