Grain Free Dinner Ideas Converted Compressed

GRAIN-FREE DINNER IDEAS
1st August to 31st August 2021
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Recipe 1
BROCCOLI MALAI TIKKA
Serves: 4
Ingredients
• 2 medium-sized heads of broccoli (without the stalk), each head cut into
half
• 6-8 heaped tbsp peanut yoghurt / any plant-based yoghurt (recipe for
peanut and rice milk curd on SHARAN website - https://sharan-
india.org/recipes/peanut-and-rice-milk-curd/ without the rice)
• 1 tbsp lemon juice (or more to taste)
• ⅓ cup cashew nuts
• 1” pc ginger, chopped
• 5-6 cloves garlic
• 1 tbsp unrefined salt (or to taste)
• 2 tsp red chilli powder
• 1 tsp garam masala
• 1 tsp roasted cumin (jeera) powder
• 1 tsp dry mango (amchur) powder
• 1 tbsp toasted dried fenugreek leaves (kasoori methi )
• ¼ cup water (or more, if required)
• Mint chutney, to serve (recipe in SHARAN website - https://sharan-
india.org/recipes/pudina-chutney/ )
Method
1) Steam the broccoli for about 7-8 minutes, or until fork tender (but not too
soft). The idea is to retain the green colour and firmness. As soon as the
broccoli is out of the steamer, place it in the refrigerator to cool completely.
2) In a chutney blender, take peanut yoghurt, cashew nuts, lemon juice, ginger,
garlic and all the above-mentioned dry ingredients, along with ¼ cup water.
Blend until smooth. Taste and adjust seasoning if required.
3) Now, take the broccoli from the refrigerator and pour the marinade over the
broccoli. Do not massage the marinade into the broccoli heads. Your marinade
should be thick and should just cover the top of the broccoli (in case some
parts are not covered with the paste, do not worry, as the exposed green
colour will make your dish visually stunning).
4) Place the broccoli back in the refrigerator for the next 30 minutes.
5) Preheat the oven at 200 °C for 30 minutes. This duration of pre-heating is

the trick to making perfect looking broccoli (not overcooked or too brown) and
is important.
6) Place the marinated broccoli on a parchment lined baking tray. Bake at 200
°C for about 10-15 minutes.
7) Serve with onion rings and mint chutney, or your favourite salad and oil-free
fries.
Variation & Notes
Instead of broccoli, you can use whichever vegetables you like and could also
use tofu
In case you have extra leftover marinade, you could use that for whatever
veggies you find in your refrigerator that day. I used milky mushrooms along
with broccoli and baked it.
Jain version - Skip the garlic.
Why did I choose to share this recipe?
Broccoli is my favourite vegetable. Organic broccoli has a short season, so

during the season, I try to eat as much broccoli as possible. - Neelima Sriram
For more recipes visit – www.sharan-india.org
Recipe 2
GRAIN FREE KHICHDI

Serves: 3
Ingredients
• ¾ cup (100 g) split green gram with skin on (chilkewali moong dal)
• 3 cups (180 - 200 g) grated cauliflower - wash cauliflower, separate
florets and pulse in a food processor, or grate using a grater, to obtain a
rice-like consistency.
• 1 medium-sized onion (60 g), chopped
• 1 tsp cumin seeds (jeera)
• 1 bay leaf (tej patta)
• 1 tsp unrefined salt
• 1 tsp grated ginger
• ⅛ tsp asafoetida (hing)
• 1 green chilli, slit
• 1 medium-sized tomato (65 g), chopped
• 1 medium-sized potato (70 g), chopped
• 1 small carrot (35 g), chopped
• ¼ tsp turmeric powder (haldi)
• 375 ml water
• 1 tbsp coconut butter/cashew butter (recipe on SHARAN website -
https://sharan-india.org/recipes/cashew-butter/
• Curry leaves/fresh coriander leaves, to garnish
Method
1) In a heavy bottomed stainless-steel pan, sauté onion, bay leaf and cumin
seeds. Add a pinch of salt so that onion does not turn black.
2) Add ginger, asafoetida and the green chilli and sauté well.
3) Add rest of the veggies (except cauliflower) and turmeric powder and sauté
again.
4) In the meantime, wash the split moong and add to the veggies. Add salt and
pressure cook it or use an instapot (or however you normally cook your dal).
5) Once it is ready, open the cooker/pot and add cashew butter and stir well.
6) In a separate pan, sauté the grated cauliflower on low heat for 2 minutes.
Cover and cook for an additional 2 minutes. Ensure that all the water has
evaporated. The cauliflower should be crunchy, but not raw.
7) Add the cauliflower to the dal, mix thoroughly and return to the stove for
one quick boil. Garnish with curry leaves or coriander leaves and serve with a
pickle. Optionally, grated coconut may be used to garnish.
Your hot delicious khichdi is ready. Enjoy
Jain option - Remove onion and garlic.
Variation
Cauliflower rice is the main ingredient. Instead of cauliflower rice, broccoli can
be used
We try different grain free recipes for dinner every day and my son’s favourite
is grain free khichdi. It is a wholesome meal that can be prepared in a jiffy. -
Meenakshi Subramanyam
Recipe 3
CHICKPEA IDLI
Makes: 20-25 idlis
Ingredients
• 1 cup chickpeas
• ½ cup split black gram (chilkewali urad dal)
• ½ tsp fenugreek (methi) seeds
• 3 cups water
• ½ tsp unrefined salt
• ¼ cup grated carrot
Method
1) Rinse the chickpeas, methi seeds and split urad dal twice in clean water.
Soak them in 3 cups water for 4 hours.
2) Grind the chickpeas, urad dal and methi seeds, adding some of the water
that they were soaked in. Add salt, grated carrot and the rest of the soaking
water and grind until smooth.
3) Keep the batter aside to ferment for 6-8 hours.
4) Once fermented, do not stir the batter. Skim the frothy batter from the top
and ladle into idli moulds. Make all the idlis this way. If you mix the batter,
releasing the air trapped within, the idlis will turn out flat.
5) Steam the idlis for 10-12 minutes after the water begins to boil in the idli
maker.
6) Cool the idlis slightly and then unmould them, using a wet spoon. Serve hot
with chutney (recipe below).
Note
This batter cannot be stored and thus has to be used up the same day. Dosas
cannot be made using this batter as they will stick to the pan.
Jain option - You can skip the carrots.
Variation
You can use black-eye beans or black channa instead of kabuli channa. You can
use grated pumpkin instead of carrot.
For the Curry Leaves Chutney
Ingredients
• 1 cup grated coconut
• ½ cup curry leaves
• 2 green chillies
• ¼ cup roasted chana dal (daliya)
• 1 tbsp tamarind
• ½ cup water
For the Tempering

• 1 tsp mustard seeds (rai)
• 1 sprig curry leaves
Method
1) In a bender, blend together all the ingredients to the consistency of chutney.
2) In a heated pan, dry roast the mustard seeds until they sputter. Add the
curry leaves, sauté and garnish the chutney with this tempering.

This is a long-forgotten recipe of my mom’s. I recently recreated it and my
family thoroughly enjoyed the grain-free idlis. - Rose Pinto
Recipe 4
VEGETABLE TIKKI
Makes 8 tikkis
Ingredients
• ½ cup chopped and steamed unpeeled carrot
• ½ cup chopped and steamed unpeeled potato
• ¼ cup chopped and steamed unpeeled beetroot
• ¼ cup steamed peas
• ¾ tsp unrefined salt
• ½ tsp black pepper (kali mirch) powder
• 1 tbsp flaxseed powder
• 2 tbsp roasted and crushed peanuts
• 1 tbsp chopped fresh coriander leaves
Jain option - Please use raw banana instead of potatoes, carrots and beetroot
Method
1. Mix all the steamed vegetables together and mash them using a masher or
your hands (mash lightly if you prefer a crunch to your vegetables).
2. Add salt, pepper powder, flaxseed powder, crushed peanuts and coriander.
3. Mix well and divide the mixture to make 8 balls. Flatten the balls with your
hands and shape them into tikkis.
4. Heat an iron griddle (tawa) and rub either a half cut onion/potato or peanut
butter potli on the tawa. Roast the tikkis on it for 10-15 minutes, until they
turn slightly brown on both sides.
5. Enjoy these colourful vegetable tikkis with green chutney.
Variation
You may use any vegetables of your choice. You could even use bottle gourd
and pumpkin.

I replace my salads with this vegetable tikki at times, as it has all the nutrients
and goodness of the veggies. It is also filling but light on the stomach.
– Rachna Karnani
Recipe 5
HASSELBACK POTATO WITH AN INDIAN TWIST

Serves: 2
For the Gravy

Ingredients
• 4 tomatoes, halved
• ¼ cup chopped onions
• 4 cloves garlic
• 1 tbsp melon seeds, soaked in 2-3 tbsp water for an hour
• 1½ tsp poppy (khus khus) seeds, soaked in 2 tsp water for an hour
• 1 tsp coriander (dhania) powder
• ¼ tsp turmeric (haldi) powder
• 1 tsp date paste (optional) (recipe on SHARAN website - https://sharan-
india.org/recipes/date-paste-raw/ )
Jain option - Please skip onion and garlic.
Method
1) Line a baking tray with parchment paper. Pre-heat the oven at the 200 °C
mark for 10 minutes.
2) Place the chopped tomatoes, onion and garlic on the tray. Bake in the oven
at 200 °C for 15-20 minutes, until the veggies soften.
3) Take them out from the oven and allow to cool.
4) Transfer to a blender and blend along with melon seeds, poppy seeds, chilli
powder, coriander powder, turmeric powder and salt, until smooth.
5) Heat a pan, transfer the gravy to it and cook until it thickens.
6) If the gravy is sour, date paste may be added to it.
For the Baked Potato
Ingredients
• 2 medium-sized potatoes
• ½ tsp coriander (dhania) seeds
• ½ tsp cumin seeds (jeera)
• 1 tsp coconut butter (recipe on SHARAN website - https://sharan-
india.org/recipes/coconut-butter/ )
• ½ an onion, sliced into very thin rounds of about 2 mm thickness
• Jain option - Instead of potato, you can use
cauliflower/broccoli/eggplant/tofu
Method
1. Roast the coriander and cumin seeds until slightly brown and fragrant.
2. Crush them coarsely and mix with the coconut butter and ¼ tsp salt.
3. Place the potato horizontally on a surface.
4. Slice it very thin (1mm) while taking care not to slice until the bottom,
keeping the base intact.
5. Separate the layers, fill some of the slits with the sliced onion rings and
sprinkle some salt. Repeat with the second potato.
6. Take two rectangular or square parchment papers large enough to wrap

the potato.
7. Place each potato on the paper in such a way that the slit side is at the
bottom and the intact side is facing up.
8. Spread equal amounts of the coconut butter mixture on the two

potatoes.
9. Wrap the potatoes with the parchment paper and place them in the
oven to bake at 200 °C for 45 minutes, until done and the potatoes are
soft.
Assembling the Baked Aloo Aur Tamatar
1. Warm the gravy and spread 4-5 tbsp of the gravy in the middle of a serving
dish.
2. Take the potato out from the parchment paper. The coconut butter mixture
may be scraped off or consumed.
3. Place the potato on the gravy, with the slit side up.
Variation
Instead of potato, one can use sweet potato, pumpkin, cauliflower, broccoli,
zucchini, carrots, eggplant, mushrooms or tofu.
Note
In case you don't have an oven, you can dry roast the gravy ingredients in a
pan. And steam the potato and dry-roast on the pan.
We love baked potato and often turn it into a meal. So I thought why not add
an Indian touch to it and turn it into a modern Indian dish something like
baked aloo tamatar ki sabzi! - Shraddha Saraogi
Recipe 6
GRAIN-FREE LASAGNA
Serves: 3-4
Ingredients
• 2 large zucchinis, sliced into long, thin strips (about ½ cm thick, to mimic
lasagna sheets)
• 1 portion (1½ cups) marinara sauce (recipe on SHARAN website –
( https://sharan-india.org/recipes/marinara-sauce/ )
• 300 g silken tofu (organic)
• 3 cloves garlic
• 1 tbsp mixed dried Italian herbs
• ½ cup cashew cheese (recipe on SHARAN website –
( https://sharan-india.org/recipes/raw-cashew-cheese/ ) (cashew paste
could be used instead)
• 3 tbsp nutritional yeast (not baker’s yeast)
• 2 cups chopped spinach
• 2 tbsp basil leaves, for the garnish
Jain option - Remove the garlic and onion from the marinara sauce recipe.
Method
1) Evenly sprinkle ¼ teaspoon of salt over the zucchini slices and keep aside for
15 minutes.
2) In a blender, blend tofu, garlic, herbs, salt, cashew cheese and nutritional
yeast until smooth (without adding any water).
3) Transfer to a bowl and mix the chopped spinach in.
4) Preheat the oven to 180 °C.
5) Press the zucchini slices with a kitchen towel, to remove excess water.
6) Spread a tablespoon of marinara sauce at the base of an 8” square baking
dish.
7) Layer 4-5 slices of zucchini on top of the marinara sauce.
8) Spread an even layer of the tofu-cashew-spinach sauce over the zucchini slices
(about 4-5 tablespoons). Top with another layer of sliced zucchini, followed by
a layer of the marinara sauce and another layer of the tofu-cashew sauce.
9) Repeat layering until all your ingredients are used up.
10) The top most layer should be the tofu-cashew sauce. Sprinkle chopped basil
leaves on top (save some to garnish).
11) Place the dish in the oven and bake at 180 °C for 45 minutes to an hour, until
slightly browned on top.
12) Garnish with a few basil leaves and serve hot with a side-salad. Enjoy!
Variation
Sliced eggplant or potato may be used instead of zucchini.
Note
Tofu is not a whole-food (as the fibre has been extracted), and therefore we
recommend that this dish be consumed occasionally only.
Lasagna is traditionally a very heavy meal and this light version is a wonderful
surprise. I have a fond memory of serving this dish at a diabetes reversal
programme conducted by Dr. Nandita and the participants were amazed at how
delicious it turned out to be, without any cheese or lasagne sheets!
– Vinita Punjabi
Recipe 7
STUFFED BELL PEPPER CHAAT
Serves: 3
Ingredients
• 6 bell peppers (any colour)
• ½ cup brown chickpeas (kala chana), soaked in 2 cups of water for 8-9
hours
• 3 cups chopped potatoes
• 2 tsp unrefined salt (½ tsp for chana, ½ tsp for potatoes, ¾ tsp for chaat
filling and ¼ tsp for rubbing bell peppers)
• ¼ cup finely chopped onion
• ½ tsp black salt (kala namak)
• 1 tsp dry mango (amchur) powder
• ¼ tsp black pepper (kali mirch) powder
• 1 tsp ginger-green chilli paste
• 1 tsp roasted cumin (jeera) powder
• 1 tbsp lemon juice
• ¼ cup chopped fresh coriander leaves
• ¼ cup chopped mint leaves
• Jain option - Raw banana can be used instead of potatoes. Please skip
the onion and ginger.
Method
1. Rinse the soaked brown chickpeas, add ½ tsp unrefined salt and steam until
cooked.
2. Add ½ tsp salt to chopped potatoes and steam until soft.
3. Coarsely mash half the portion of the brown chickpeas and potatoes.
4. Transfer this to a glass bowl, add the remaining potatoes, chickpeas, onion,
ginger-green chilli paste, lemon juice, other spices, black salt, coriander,
mint and ¾ tsp salt. Mix well.
5. Mash this mixture lightly with the back of a spoon.
6. Cut off the tops of the bell peppers. Remove the seeds and the core and rub
a little salt in them.
7. Pre-heat the air-fryer to 160 °C or the oven to 180 °C.
8. Fill the bell peppers with the prepared mixture. Arrange them in the air
fryer basket or on a parchment lined baking tray.
9. Bake for 10 minutes at 160 °C in the air fryer or 13-15 minutes at 180 °C in
the oven, until they soften slightly.
10.Serve with date-tamarind chutney

( https://sharan-india.org/recipes/date-tamarind-chutney/ ) and coriander-
mint chutney ( https://sharan-india.org/recipes/coriander-mint-chutney/ ).
Substitutions/Variations
White chickpeas, masoor dal, black beans may be used instead of brown
channa.
Instead of potato, you could use tofu or choice of vegetables like corn, grated
carrots, cauliflower, broccoli, mushrooms etc.

This chaat is quick to prepare, very filling and healthy at the same time.
It could even be served along with any soup. - Veena Thakker
Recipe 8
COCONUT CURRY WITH SWEET POTATO NOODLES
Serves: 2
For the Home-made Curry Powder (Makes ¼ cup)

Ingredients
• ½ tbsp cardamom powder
• 1 tbsp ground coriander (dhania) powder
• 2 tsp cumin (jeera) powder
• ½ tsp mustard (rai) powder
• 1 tsp turmeric powder (haldi)
• ½ tsp red chilli powder
• ½ tsp dry ginger powder (sonth)
• ½ tsp ground black pepper (kali mirch powder)
• ½ tsp cinnamon powder
Method
1. In a small bowl, take all ingredients together and mix well.
2. Store in an airtight container until ready to use.
Storage/Shelf Life
The curry seasoning blend is best when stored in the refrigerator and used
within 3 months. It lasts much longer but starts to lose potency after 3 months.
For the Raw Mango Salsa

• ½ cup finely chopped raw mango
• 2 tbsp finely chopped spring onion with greens (optional)
• ¼ tsp red chilli powder
• ¼ tsp unrefined salt
• 2 tbsp finely chopped fresh coriander leaves
• 1 tsp finely chopped green chilli
• 1½ tbsp lemon juice
In a bowl, mix together all the ingredients for the raw mango salsa and keep
aside. Could be kept covered in the refrigerator.
For the Coconut Curry with Sweet Potato Noodles
Ingredients
• 2 cups coconut milk (recipe on SHARAN website - https://sharan-
india.org/recipes/coconut-milk-and-coconut-cream/ )
• 1 large sweet potato
• ½ cup sliced carrots
• ½ cup chopped red bell pepper
• ½ cup sliced zucchini
• ¼ cup chopped green bell pepper
• ¼ cup chopped yellow bell pepper
• ½ cup chopped broccoli (cut into bite-sized pieces)
• ¼ cup 1” long chopped French beans
• 2 baby corn, sliced into 4 pieces
• ¼ cup finely chopped onions (optional)
• 1 tsp freshly grated ginger
• 2 tbsp water
• 1 fresh green chilli, slit (optional)
• 1½ - 2 tbsp yellow curry powder (recipe above)
• ¼ cup finely chopped spring onion greens (optional)
Jain option - Skip the carrots and ginger and instead of sweet potato use
zucchini
Method
1. Steam all the veggies (except sweet potato) in a steamer.
2. Heat a wok on medium heat and sauté grated ginger and green chilli (if
using) for a minute. Add 2 tablespoons of water.
3. Add all the steamed veggies, yellow curry powder (add ½ tsp first and taste
before adding more), black pepper powder and salt. Sauté until all the
spices are well mixed in.
4. Add coconut milk, stir for a minute on low heat and bring to a boil. The
curry will thicken. Keep aside.
5. Using a spiraliser, spiralise the sweet potato into noodles.
6. Steam the spiralised noodles for just 2 minutes and keep aside.
Assembling the Curry, Noodles and Salsa
In a medium-sized bowl, first add the sweet potato noodles, then the coconut
curry, top it with raw mango salsa, garnish with spring onion greens (optional)
and enjoy.
This is one of my favourite dishes. This is a great option to consume veggies in
a healthy way. It is filling, simple to prepare, the ingredients are easily available
at home and can be whipped up in a jiffy. – Shashi Rungta
Recipe 9
BOTTLE GOURD SPINACH SOUP
Serves: 2
Ingredients
• 50 g spinach, rinsed and chopped
• 50 g bottle gourd, chopped into small pieces
• 50 g split green gram (moong dal)
• 3 tsp grated coconut
• 1 green chilli
• 1½ tsp ginger paste
• ½ tsp asafoetida
• 2 cups water or vegetable stock (recipe on SHARAN website - https://sharan-
india.org/recipes/vegetable-stock/ )
• 1 tsp dry dates (kharek) powder/date paste (recipe for date paste on SHARAN
website - https://sharan-india.org/recipes/date-paste-raw/ )
• Unrefined salt to taste
• Lemon juice to taste (optional)
• Chopped fresh coriander leaves, for the garnish
Jain option – remove the ginger
Method
1. Rinse the moong dal.
2. Heat a heavy-bottomed stainless-steel vessel, add cumin seeds, turmeric
powder, green chilli, ginger paste, coconut and asafoetida and sauté for a
while.
3. Add the spinach, bottle gourd, moong dal and the vegetable stock or water
and cook well for about 15 minutes on low heat.
4. Transfer to a blender and blend until smooth.
5. Return to the cooking vessel, add adequate stock and simmer, along with salt
and date powder/paste, until you obtain the desired consistency.
6. Garnish with coriander and lemon.
Substitutions/Variations
You may serve the soup with chopped bell peppers, carrots, lemon, steamed
corn, etc. as per your choice. These will provide an element of crunch.
You may add any nut butter.
You may replace bottle gourd with pumpkin.

During the rainy season, if you wish to have something light, but be satied, this
soup is a good option. It has healthy proteins, fat and minerals.
– Dr. Seema Khandwala
Recipe 10
BURRITO BOWL
Serves: 4
A burrito bowl is a Mexican meal bowl which comprises the following:

1. Rice
2. Refried beans
3. Salsa
4. Fajita vegetables
5. Guacamole
6. Sour cream, for garnish (optional)
For the Rice

Ingredients
• 2 cups grated raw cauliflower (instead of cooked rice)
For the Refried Beans
Ingredients
• ½ cup dry red kidney beans (rajma) or black beans, soaked overnight,
drained and rinsed
• ¼ cup chopped onion
• ¼ cup chopped tomatoes
• ¼ cup chopped capsicum
• 1 tsp chopped garlic
• ½ tsp carom seeds (ajwain)
• 1 cup water
Jain Option – remove onion, garlic
Method
1. In a pressure cooker, take all the ingredients together and cook for 4-5
whistles.
2. Allow the pressure to release naturally and then open the cooker. If there is
much water left, allow to simmer for a few more minutes for the excess
water to evaporate.
For the Salsa
Ingredients
• 1 medium-sized tomato
• 1 small onion
• 1 small capsicum
• A few coriander leaves
• Juice of ½ a lemon
Jain Option – remove onion
Method
1. Chop all the vegetables into large pieces.
2. Take all the ingredients together in a blender and pulse for 2 seconds.
For the Fajita Vegetables
Ingredients
• 1 red capsicum
• 1 yellow capsicum
• 1 small zucchini
• 1 small onion
• 1 small broccoli
• 4-5 baby corn
Method
1. Chop all the vegetables lengthwise into batons and sauté in a pan on low
heat for 5 minutes. (You may choose your own combination of vegetables
and may add herbs of your choice.)
For the Guacamole
Ingredients
• 1 medium-sized ripe avocado
• 1 small tomato
• 1 small onion
• A few fresh coriander leaves
• 1 small green chilli
Method
1. Finely chop all the vegetables, scoop out the avocado and mash it.
2. Mix all the ingredients together in a bowl.
Assembling the Burrito Bowl
1. In 4 serving bowls, add each of these components next to each other - ½

cup cauliflower rice, ½ cup refried beans, ½ cup salsa, 1 cup fajita
vegetables and ¼ cup guacamole.
2. Top it with a dollop of sour cream (recipe on SHARAN website -

https://sharan-india.org/recipes/vegan-sour-cream/ )each and serve.
Note
For Jain cooking, onion and garlic may be omitted for the entire recipe.

This dish is an all time, all seasons, all ages favorite. One can also make
multiple dishes using the prepared components of this dish. – Shalini Kocha
Recipe 11
NUCHINUNDE WITH COCONUT CHUTNEY (STEAMED LENTIL DUMPLINGS)
Serves: 4
Ingredients
• 1 cup split pigeon pea (toor dal)
• 1 cup split Bengal gram (chana dal)
• 4 tbsp fresh coriander leaves
• 10 curry leaves
• 2” pc ginger, grated
• 4 green chillies, finely chopped
• 2 tbsp water
• 1 tsp carom seeds (ajwain)
• 1½ tsp unrefined salt
Jain Option – remove ginger
For the Chutney

• 1 tbsp roasted split Bengal gram (roasted chana dal - daliya)
• 2 green chillies
• ¾ tsp unrefined salt
• ½ tsp tamarind
Method
1. Take both the dals together and rinse them. Add enough water and soak for
3 hours.
2. Rinse and drain the soaked dal.
3. In a blender, take grated coconut, coriander, curry leaves, grated ginger,
green chilli, cumin seeds and the soaked and drained dal.
4. Add 2 tablespoons of water and coarsely grind the mixture.
5. Now add salt, carom seeds and lemon juice and pulse once.
6. Shape the mixture into 4” long cylindrical logs or large lemon sized balls and
place them in a steamer bowl.
7. Steam the nuchinunde for 15 minutes. Their colour changes to a darker
yellow when done.
8. Your nuchinunde is ready!
9. For the chutney, take all the chutney ingredients together in a blender,
along with some water and grind to obtain a chutney.
10.Your chutney is ready to serve.
11.Enjoy hot nuchinunde along with coconut chutney.
Variations
You could add vegetables like onions, carrots, capsicum and even greens like
spinach, dill leaves also

This recipe is very easy to prepare, nutritious, tasty and filling. – Rajani Girish
Recipe 12
CAULIFLOWER FRIED RICE
Serves: 2
Ingredients
• 2 cups grated cauliflower
• 1 tbsp finely chopped garlic
• ½ tbsp finely chopped ginger
• ½ cup finely chopped unpeeled carrots and French beans
• 1 tsp soy sauce
• 2 tbsp chopped spring onion greens
Jain option - Omit the ginger, garlic, carrots & spring onion greens.
Method
1. Heat a pan, add ginger and garlic and sauté for 30 seconds.
2. Add the finely chopped veggies and stir well.
3. If the veggies stick to the pan, add a teaspoon or two of water and mix well.
4. Cook on medium heat for 2 minutes, stirring well.
5. Add the grated cauliflower and mix well.
6. Add salt and pepper and drizzle with soy sauce. Mix well.
7. Cook on medium heat for 2-3 minutes. If the cauliflower rice gets too dry,
add a teaspoon of water.
8. Add the green onion and turn the heat off.
9. Serve hot with a side of soup or salad.
Variations
You can add any other vegetables of your choice like mushrooms, broccolli,
corn, sweet corn, capsicum or even tofu.
This recipe comes together in 15 minutes from start to finish and is delicious!
With a side of soup or even a Chinese stir-fry gravy, it's a hearty meal.
- Madhura Vayal
Recipe 13
GRAIN FREE POTATO PIZZA
Serves: 2
Ingredients
• 2 medium-sized potatoes
• 2 tbsp chopped colourful bell peppers
• 1 tsp mixed dried herbs
• 1 tbsp jalapenos
• 4-5 fresh basil leaves
• 1 tbsp coconut butter (recipe on SHARAN website - https://sharan-
• 2 tbsp cashew cheese (recipe on SHARAN website - https://sharan-
india.org/recipes/raw-cashew-cheese/ )
Jain option - Replace potatoes with pumpkin or raw banana
For the Batter
• ½ cup gram flour (besan)
• ¼ cup arrowroot powder
• ½ tsp turmeric powder (haldi)
• 1 green chilli, chopped
• ¼ cup fresh coriander leaves, chopped
• ½ tsp chilli flakes
• ½ tsp oregano powder
• 1 tbsp tomato ketchup (recipe on the SHARAN website - https://sharan-
india.org/recipes/ketchup/ )
• 1 tsp crushed garlic
• 1 cup water
Jain option - Omit the garlic
Method
1. Wash and dry the potatoes. Using a mandolin slicer or a food processor,
slice the unpeeled potatoes (not too thin) and place them in a bowl.
2. Sprinkle lightly with salt. Using your hands, rub the salt into the potatoes so
that they are evenly coated.
3. Heat a cast iron griddle (tawa) and grease it using a peanut butter potli
(peanut butter in a muslin cloth, tied to make a small bundle).
4. Lay out the potato slices on the tawa, overlapping each other slightly,
covering the whole tawa.
5. Cover and cook on low heat for 3-4 minutes.
6. In a bowl, mix together all the ingredients for the batter and keep aside.
7. Once the potatoes have cooked for 3-4 minutes, add chopped bell peppers,
basil leaves, jalapenos, mixed herbs, cashew cheese and coconut butter on
top. Then pour the batter over the potatoes.
8. Cover and cook for 3-4 minutes on low heat.
9. Then, very carefully, turn the pizza over and cook the other side for 4
minutes. Serve with tomato ketchup.
My son loves potatoes more than other vegetables. So, when he sees this pizza
loaded with potatoes, he devours it in a flash. – Vandana Tiwari
Variation - You can also add mushrooms, corn, broccolli, tomato and tofu as
toppings
Recipe 14
STIR FRY TOFU & VEGETABLES IN HOT & SWEET SAUCE
Serves: 2
Ingredients
• 100 g firm tofu, cut lengthwise
• 1 tbsp finely chopped garlic
• ½ tbsp finely chopped unpeeled ginger
• ½ cup chopped spring onion bulb
• 1 cup chopped baby corn (cut lengthwise 2½’’- 3’’ long)
• 1 cup julienned mixed coloured bell peppers
• 1 cup julienned carrot, steamed
• 1 cup chopped French beans, (cut 2½’’- 3’’ long) and steamed
• ½ cup chopped spring onion greens
• 1 tbsp toasted white sesame seeds
Jain option – remove the garli, ginger, spring onion & carrot
For the Sauce
• 2 red Kashmiri chillies, soaked in warm water for 1 hour
• 2-3 dates, pitted and soaked for 1 hour
• 1 tbsp tomato ketchup (recipe on SHARAN website - https://sharan-
india.org/recipes/ketchup/ )
• 1 tbsp soy sauce (naturally brewed)
• 1 tbsp apple cider vinegar
• 1 tbsp arrowroot powder
• ½ cup water
Method
1. In a blender, take all the ingredients for the sauce (along with the water
used to soak the dates and chillies). Add ½ cup water and blend until
smooth.
2. Transfer the sauce to a bowl.
3. Marinate the tofu in this sauce for 15-20 minutes.
4. Heat a pan and add garlic and ginger.
5. Add chopped spring onion bulbs and sauté for 3-4 minutes.
6. Add 1 tablespoon of water to prevent the onions from sticking to the pan.
7. Add baby corn and cook for 2-3 minutes.
8. Add bell peppers and cook for 2-3 minutes.
9. Add carrots and French beans and mix well.
10.Add tofu along with the sauce. Mix well and cook for 3-4 minutes.
11.Taste and add salt if required.
12.Serve hot, garnished with spring onion greens and sesame seeds.
Note
This dish goes well with a soup or even the cauliflower fried rice recipe.
Variations
You can use any other vegetables of your choice like mushrooms, broccoli,
cabbage, cauliflower etc.

I love Chinese cuisine! This dish is very warm and comforting during rains,
especially when paired with a warm bowl of clear soup. – Palak Jain
Recipe 15
SHEPHERD’S PIE
Serves: 2-3
Ingredients
• ¾ cup chopped mixed veggies (peas, carrots, beans and corn)
• ¼ cup chopped mushroom
• ¼ cup cubed tofu
• 1 medium-sized onion, diced
• 2 cloves garlic, minced
• ½ cup whole masoor dal (red lentil), rinsed and soaked in 1½ cups of water
for 7 - 8 hours (preferably overnight)
• 1¼ cups vegetable stock (recipe on SHARAN website - https://sharan-
india.org/recipes/vegetable-stock/)
• 1 tsp mixed dry herbs
• 1 tsp Kashmiri chilli powder
• 8 - 9 cashew nuts, chopped
Jain option - Instead of potatoes, use raw banana. Onion and garlic can be
skipped.
For the Mashed Potatoes
• 500 g unpeeled potatoes, chopped, steamed and mashed
• ¼ cup coconut milk (recipe on SHARAN website - https://sharan-
india.org/recipes/coconut-milk-and-coconut-cream/)
• 15 cashew nuts, soaked in water for 2 hours
• 1-2 tbsp nutritional yeast flakes/powder (as per taste)
Method
1. Rinse and drain the soaked cashew nuts.
2. In a blender, take coconut milk, soaked cashew nuts, salt, pepper, lemon
juice, nutritional yeast and mashed potatoes.
3. Blend to obtain a smooth mash and keep aside.
4. Preheat the oven to 200 °C.
5. Heat a pan and dry sauté (without oil) onion and garlic until translucent.
6. Add lentils, vegetable stock, herbs, salt, pepper and chilli powder and stir.
Cover the pan and cook on low heat, until the lentils are tender (about 7 –
12 minutes).
7. In a steamer, steam the mixed veggies.
8. Add the steamed veggies, tofu and mushroom to the cooked lentils and
mix.
9. Taste and adjust the seasoning.
10.Transfer the mixture to an 8”x 8” baking dish.
11.Spread an even layer of the potato mash over the dal and veggies and
sprinkle chopped cashew nuts on top.
12.Bake in the preheated oven at 200 °C for 20-25 minutes, or until lightly
browned on top.
13.Allow to cool slightly, before serving.
Why I chose to share this recipe?
This recipe is a great combination of protein, carbs and vitamins along with
taste too. - Kommal Shah
Recipe 16
GRAIN-FREE DOSA
Serves: 3-4
Cuisine: South Indian
Ingredients
• 2 cups split green gram (split moong)
• ½ cup split black gram (split urad dal)
• 350-400 ml water
Method
1. Rinse and soak the split green gram and split black gram in enough water
for 2-3 hours.
2. Drain the soaked dals and grind them together, adding water, to obtain a
smooth batter.
3. Add salt and mix well. Allow it to ferment for 8 hours, or overnight.
4. Once the batter is ready, heat an iron griddle (tawa). Pour a ladleful of
batter onto the centre of the tawa and spread with the back of the ladle,
using a circular motion, to make a dosa.
5. Once the edges of the dosa begin to come off the pan, turn it over and cook
the other side. If you need crispy dosas, cook until it turns golden brown.
6. Serve hot with chutney or sambar.
Storage/Shelf Life
The batter may be stored in the refrigerator for up to 2-3 days.

These dosas are light on the tummy and very versatile. They can be paired with
any chutney. – Meenakshi Subramanyan
Recipe 17
CREAMY CORN POTATO CHOWDER
Serves: 4
Ingredients
• 2½ cups chopped red or white potatoes
• 2 cups corn
• 2 cups water
• ½ cup chopped red bell pepper
• 1¼ tsp unrefined salt
• 1 tsp smoked paprika / ¼ tsp chilli flakes
• 1 cup coconut milk or any other plant-based milk (recipe on SHARAN
website - https://sharan-india.org/recipes/coconut-milk-and-coconut-
cream/ )
Jain option – Omit the onion and garlic. Instead of potatoes, you can either use
butternut squash or increase the quantity of corn.¼ tsp rosemary / any herb of
your choice.
Method
1. Heat a saucepan, add chopped onion and garlic and sauté without any oil.
If it sticks to the bottom of the pan, add 1 tablespoon of water and stir
frequently.
2. Once the onions turn translucent, add chopped potatoes, corn and half a
cup of water. Cover and cook for 5 minutes.
3. Add chopped red bell pepper, salt, smoked paprika and 1½ cups of water.
Mix well, cover and cook for 15 minutes, or until the potatoes are well
cooked, but not mushy.
4. Turn the heat off, take out half of the mixture and allow to cool.
5. Take the cooled portion in a blender, add coconut milk and blend until
creamy.
6. Add the blended mixture to the soup.
7. Add rosemary, heat the soup again and serve hot.
Note
Adjust the consistency of the soup by adding more water or coconut milk if you
prefer thinner soup.
Variation
You may use butternut squash instead of potatoes.

This soup is an all-time favourite for us. It’s a very creamy, thick, filling and
comforting soup that could be served along with a salad, for a grain-free
dinner. - Veena Thakker
Recipe 18
GHUGHNI
Cooking time: 30 minutes
Serves: 2-3
For the Ghughni Masala
• 1 tbsp cumin seeds (jeera)

• 1 tbsp coriander (dhania) seeds
• 1 bay leaf
• 2 dry red chillies
• 2 pods of green cardamom
• ½” stick of cinnamon
Method
1. In a steel pan, dry roast all the ingredients until fragrant.
2. In a dry grinder jar, grind all the roasted ingredients together to obtain a
fine powder.
Storage/Shelf Life of the Masala
In an airtight container for up to 15 days at room temperature.
For the Ghughni
Ingredients
• ½ cup dried white peas, soaked for 12 hours in 2 cups of water
• 2 cups water (additional)
• 1½ tsp unrefined salt
• 1 medium-sized onion, cut lengthwise
• 2 medium-sized tomatoes, cut into cubes
• ½” pc ginger, grated
• 1 green chilli, finely chopped
• 1 medium-sized unpeeled potato, cut into cubes and steamed
• 2 tbsp ghughni masala (recipe above)
• 1 tbsp tamarind paste
Method
1. Drain the soaked peas and transfer to a pressure cooker. Add 2 cups of
water, 1 teaspoon of salt and turmeric powder and pressure cook for 4-5
whistles.
2. Drain the cooked peas and reserve the water. Keep aside.
3. Heat a steel pan and saute (without oil) the onions, until they turn
translucent. If the onion sticks to the pan, sprinkle some of the water
reserved from the peas.
4. Add chopped tomatoes, green chilli, ginger, red chilli powder and ½
teaspoon salt. Cook until the tomatoes turn soft and mushy.
5. Add the steamed potatoes and 2 tablespoons of ghughni masala and cook
for 5 minutes.
6. Add the boiled peas, tamarind paste and ¼ cup of the water reserved from
the cooked peas and cook for another 5 minutes.
7. Turn the heat off and garnish with coriander leaves.
Substitutions
For Jain cooking, omit onion and potato and increase the number of tomatoes
to 3.
Ghughni is my favourite street food from Kolkata. Born and raised in Kolkata,
ghughni had been my go-to evening snack. After moving to Hyderabad post
marriage, I would miss this tasty grain free dish and so began making it at
home. - Rachna Karnani
Recipe 19
PEANUT CURRY
Serves: 3-4
Ingredients
• 1 cup roasted peanut powder
• 1½ tbsp peanut butter (recipe on SHARAN website -
https://sharan-india.org/recipes/peanut-and-other-nut-butters/
)
• ½ cup steamed or no-oil-sautéed mixed vegetables
• 1 cup chopped onions
• 1 tbsp chopped garlic
• 1 tbsp chopped ginger
• 1 tsp unrefined salt (or more to taste)
• 1 tsp dried (soaked) red chilli paste (or more to taste)
• 1 tsp turmeric powder (haldi)
• 1 tsp cumin (jeera) powder (optional)
• 2½ cups water (or more as required)
• 1 cup plant-based milk (optional) (recipe on SHARAN website -
https://sharan-india.org/recipes/nut-or-seed-milk/ )
• 1 tbsp chopped green chillies
• Chopped spring onion greens and microgreens, for the garnish
Jain option – omit the onions, garlic, ginger
Method
1. Heat a pan or a wok and sauté onions, ginger and garlic on
medium heat, until golden brown.
2. In case the onions start to stick to the pan, add a couple of tablespoons
or more of water and let it cook for another 2-3 minutes.
3. Add peanut powder, salt, chilli paste, turmeric powder, cumin
powder (optional), plant-based milk (optional) and half a cup of
water and mix well.
4. Add the remaining water, cover the wok with a lid, reduce the
heat and let it simmer for the next 7-9 minutes.
5. If the gravy thickens too much, add another ¼ cup of water.
6. Now add peanut butter and mix well, make sure that peanut
butter is fully dissolved in the gravy, check seasoning, if needed
adjust salt and chilli.
7. Now add sautéed mixed vegetables or just serve the gravy in a
bowl and top it with lots of veggies as shown in the picture, you
can also garnish with spring onions, microgreens and green
chillies. Enjoy!
Variation
One may use any combination of vegetables for this recipe. I have
even tried it with sweet potatoes, pumpkin and tofu. You could
also serve this with any vegetable noodles or the cauliflower fried
rice or the grain-free dosa.

I like my meal well balanced. Peanuts come under the legume
category, so in this dish, my protein and healthy fats come from
this inexpensive ingredient and complex carbs from the rest of the
mixed veggies. – Neelima Sriram
Recipe 20
MUTHIA CHAAT
Serves: 2
Ingredients
For the Muthia
• 1 cup grated unpeeled sweet potato (you may substitute with potato/ raw
banana/zucchini)
• 1 cup grated unpeeled carrot
• 2 cups fresh fenugreek (methi) leaves
• ⅓ cup water chestnut flour (you may substitute with gram flour (besan) /
chickpea flour)
• ¼ tsp garam masala (optional)
• 1 tsp freshly grated ginger
• ½ tsp finely chopped green chilli
Jain option – remove ginger and carrots
For the Instant Coconut Curd
• ½ cup coconut malai (tender coconut meat)
• ½ cup filtered water / tender coconut water
• ¼ tsp black salt (kala namak)
• ½ tsp roasted cumin (jeera) powder
Other Ingredients
• 3 tbsp coriander chutney (recipe on SHARAN website – https://sharan-
india.org/recipes/coriander-mint-chutney/ )
• 3 tbsp date tamarind chutney (recipe on SHARAN website –
• https://sharan-india.org/recipes/date-tamarind-chutney/ )
Method
1. In a steamer, steam the grated sweet potato and grated carrots.
2. Once steamed, take all the ingredients for the muthia in a deep plate or a
bowl.
3. Mix well to form a dough.
4. Pinch out small amounts of the dough and shape into 1½” long muthias.
5. Steam these muthias for 10-12 minutes and once done, keep aside.
6. In a blender, take the coconut malai and water. Blend to obtain a smooth
runny paste and transfer to a bowl.
7. Add the salt and dry spices for the instant curd into this bowl and mix.
8. To assemble the chaat, gather all the components on a plate - muthias,
instant curd, coriander chutney, date tamarind chutney, chopped coriander,
red chilli powder and roasted cumin powder.
9. On a serving plate, place 8 - 9 muthias. Top them with instant coconut curd.
Add some coriander chutney and date tamarind chutney. Sprinkle some red
chilli powder and roasted cumin powder over the chaat. Garnish with finely
chopped fresh coriander leaves.
Note
If using potato/zucchini/raw banana instead of sweet potato, please use some
date paste ( https://sharan-india.org/recipes/date-paste-raw/ ) to sweeten the
muthias.
Instead of carrot you can add any vegetables of your choice in the muthiyas.

Muthias are usually made with bottle gourd and gram flour (besan) and are
shallow fried. I wanted to try to use different vegetables and flour and cook
them in a healthy manner. The best part is that the instant curd is ready in a
jiffy and these ingredients are easily available at home. It does not require any
advance planning or elaborate preparations and can be whipped up in no time.
- Shashi Rungta
Recipe 21
SPROUTS FALAFEL WITH BEETROOT HUMMUS BUDDHA BOWL
Serves: 2
For the Falafel

Ingredients
• 1 cup moong (green gram) sprouts
• ½ cup chopped green (spring) onion (celery may be used for Jain version)
• ½ cup roughly chopped fresh parsley or fresh coriander leaves
• 2 cloves garlic (may be omitted for Jain version)
• 2 tbsp besan (gram flour)
Method
1. Take all the ingredients in a food processor.
2. Process until you have a coarse mixture.
3. Shape the mixture into lemon-sized balls or patties of desired size.
4. If your mixture is too wet, add a few additional teaspoons of besan (gram
flour).
5. Line the air fryer basket with parchment paper, place the falafels in the
basket and bake them for 15 minutes at 180 °C, until they turn brown and
crisp on the outside.
6. Alternatively, you may cook them on an iron griddle (tawa). Place them on
a heated tawa and cook each side for 5-7 minutes, until they turn brown
and crisp on the outside.
For the Beetroot Hummus
Ingredients
• ½ cup steamed chopped beetroot
• ½ cup cooked chickpeas
• 2 tbsp sesame butter (recipe on SHARAN website - https://sharan-
india.org/recipes/sesame-and-other-seed-butters/ )
• ½ tsp smoked paprika powder (or red chilli powder)
• 2 cloves garlic (optional)
• 2 black olives, pitted (optional)
• ½ tsp unrefined salt (or to taste)
• 3 tbsp water, to help with blending
Method
1. In a blender, take all the ingredients together and blend until smooth.
Storage/Shelf Life
In the refrigerator for up to 3 days.
For the Buddha Bowl (for one serving)
Ingredients
• 3-4 sprouts falafel (recipe above)
• ¼ cup beetroot hummus (recipe above)
• ½ cup halved cherry tomatoes
• ¼ cup small onions, halved and lightly grilled
• 1-2 cucumbers, sliced
• ½ a small red capsicum, cubed and lightly roasted
• 2-3 romaine lettuce leaves, roughly chopped
• ¼ of a ripe avocado, sliced (optional)
• ½ tsp roasted sesame seeds / black sesame seeds (til), for the garnish
Method
1. In a large flat bowl, arrange all the ingredients side by side. Garnish with
sesame seeds and serve.
Note
You may use any vegetables of your choice.

Sprouts and beetroot are both great sources of nutrients; they are rich in fibre
and protein. Buddha bowls make a very satisfying meal. You may use any
vegetables of choice, replace beetroot with carrots, broccoli, cauliflower, etc.
You could also add other roasted vegetables to your bowl. - Vinita Punjabi
Recipe 22
CREAMY MUSHROOM GNOCCHI PASTA
Serves: 3-4
Ingredients
For the Grain-Free Gnocchi Pasta
• 1 cup peeled, steamed and mashed potato (save the potato peels for the
sauce)
• ¼ - ½ cup arrowroot flour (as required for the dough)
• 1 tbsp powdered flaxseed
• 1 tsp black pepper (kali mirch) powder
• 1 tsp coconut butter (recipe on SHARAN website - https://sharan-
Jain option – Instead of potato use raw banana, instead of arrowroot use
moong flour.
For the Sauce

• 10-12 button mushrooms
• 2-3 cloves garlic, chopped
• 2-3 tbsp nutritional yeast
• Potato peels (from the potatoes used for the pasta)
• ¼ cup cashew paste (recipe on SHARAN website -
https://sharan-india.org/recipes/multi%E2%80%90purpose-
cashew-paste/ )
• 1 tsp soy sauce
• 1 cup water
• 1 tsp lemon juice
• Mixed herbs and chilli flakes for the garnish
Method
1. In a large bowl, take all the ingredients for the gnocchi and knead together
into a soft dough.
2. Roll the dough out into slabs of ½” thickness. Cut the slabs into 1” square
pieces and roll each piece on the tines of a fork to make indentations.
3. Bring a pot of water to boil. Add the gnocchi to the water carefully in
batches. Once the gnocchi float to the top, they are ready. Remove them,
using a slotted spoon.
4. Keep the cooked gnocchi aside.
5. For the sauce, rinse and chop mushrooms into halves or
quarters.
6. In a pan, sauté onions on medium heat, until translucent.
7. Add garlic and saute for 2-3 minutes.
8. Once the onion and garlic turn light brown, add the mushrooms
and cook until they sweat.
9. Add nutritional yeast, salt, potato skin and pepper to taste.
10.Add cashew paste and soy sauce. Mix well.
11. Add 1 cup water and cook for 2-3 minutes.
12.Add the pasta and cook for 1 minute.
13.Add lemon juice, remove from heat and garnish with herbs and
chilli flakes.
Note
Along with the mushrooms you can add any vegetables of your choice like
capsicum, broccoli, corn, etc.

I love the combination of mushroom and cheesy flavours. This recipe is easy to
prepare using simple ingredients. – Vandana Tiwari
Recipe 23
CHANA DAL PANCAKES
Serves: 2 - 3
Ingredients
• 1 cup split Bengal gram (chana dal), soaked for 4-5 hours in 2 cups water
• 2 – 3 green chillies
• 2 tbsp cashew curd (optional) (recipe on SHARAN website - https://sharan-
india.org/recipes/cashew-curd/)
• 2 - 3 tbsp water (if required)
• ½ cup chopped carrots
• ½ cup chopped fenugreek (methi) leaves
• ½ cup chopped spinach (palak)
• ¼ cup fresh coriander leaves
• Unrefined salt as per taste
Jain option – omit the carrots and the onions
Method
1. Drain the chana dal and transfer to a blender. Add green chillies and
cashew curd (optional) and blend to obtain a very thick coarse paste. Add 1
to 2 tablespoons of water if you aren’t using curd.
2. Transfer the dal paste to a bowl, add the rest of the ingredients and mix
well.
3. Heat an iron griddle (tawa) and grease it using a peanut butter potli (peanut
butter in a muslin cloth, tied to make a small bundle) or a halved potato.
4. Pour a ladleful of the batter onto the tawa and spread very lightly into a
thick round pancake. Cover with a lid and cook on medium-low heat for 2-3
minutes.
5. Turn the pancake over and cook the other side for 2 - 3 minutes, until
brown spots appear.
6. Serve with mint chutney (https://sharan- india.org/recipes/coriander-mint-
chutney/), date tamarind chutney (https://sharan-
india.org/recipes/date- tamarind-chutney/) and tomato ketchup
(https://sharan-india.org/recipes/ketchup/).
Note
If the batter appears to be slightly runny, add 1 tablespoon of gram flour
(besan) to adjust the consistency.
Variation
You could also add bottle gourd / corn / coloured bell peppers to the batter.
Play with veggies and greens according to your taste and preferred colour
combinations.

What to cook for dinner is a daily question in my household. This recipe is
simple and quick, yet packed with nutrients. All ingredients are easily available
and it is a versatile dish as you can play around with the veggies you add. You
can serve these pancakes alongside soup or with chutneys. SHARAN always
recommends that we soak some legumes (beans and dals) daily to avoid junk
food cravings. With the same soaked dal, you can also prepare a chaat.
– Dr. Seema Khandwala
Recipe 24
BEAN-IT-UP SALAD
Serves: 4
Ingredients
• 250 g (1 cup) assorted mix of dry beans, soaked in 1 litre of water for 6 – 8
hours
• 1 medium-sized cucumber
• 2 medium-sized tomatoes
• 4 - 5 sprigs of fresh green coriander leaves
• 1 - 2 tbsp roasted peanuts, for the garnish
Method
1. Rinse, drain and pressure cook the beans, adding 3 cups of water, for 2 - 3
whistles.
2. Drain the beans of excess water and allow to cool (this water may be saved
and used in your cooking).
3. Finely chop the unpeeled cucumber, tomatoes and coriander.
4. In a bowl, mix together the boiled beans, chopped vegetables, coriander,
salt and lemon juice.
5. Garnish with roasted peanuts and serve.
Notes
You may use a combination of any beans that you have at home.
You may add any vegetable of your choice, but keep it to a minimum in order
to enjoy the flavour of the beans.
You may add spices of your choice such as chilli powder, if you wish so.
This dish is suitable for Jain cooking.
Why did I chose to share this recipe?

This high-protein low-calorie dish is perfect for those who engage in sports. It
is very filling and can be easily packed into a takeaway box for an on-the-go
meal. This recipe uses no spice and so you get to enjoy the original wholesome
taste of beans (it is the combination of beans that gives this dish its unique
flavour). - Shalini Kocha
Recipe 25
KIDNEY BEAN CUTLET BUDDHA BOWL
Serves: 2
Ingredients
For the Bowl
• 1 cup cubed unpeeled pumpkin
• 1 cup cubed unpeeled beetroot
• ½ tbsp lemon juice
• ½ tbsp mixed Italian herbs
• 1 cup cubed unpeeled cucumber
• 1 cup cubed unpeeled green & yellow zucchini
• 2 cups chopped lettuce (chopped into 1’’ ribbons)
• 1 cup chopped purple cabbage
• 7 – 8 large basil leaves, finely shredded
• ¼ cup vegan sour cream (recipe on SHARAN website –
( https://sharan-india.org/recipes/vegan-sour-cream/ ) or vegan cheese
( https://sharan-india.org/recipes/raw-cashew-cheese/ )
• 1 cup raw salsa (recipe on SHARAN website –
https://sharan-india.org/recipes/mexican-salsa/ )
For the Cutlet

• 1 cup cooked kidney beans (⅓ cup dry beans = 1 cup cooked beans)
• ½ cup cubed unpeeled potato, steamed
• ¼ cup fresh basil
• ½ tsp oregano
• ½ tsp chopped celery
• ½ tsp chilli flakes
• ½ cup peanut powder, to coat
Jain options -
Skip the Beetroot and pumpkin. Instead of potato, use raw banana.
Method
1. In a steamer, steam pumpkin and beetroot for 5-7 minutes.
2. Using a fork, check if they are done. Once done, allow it to cool. The water
may be used in dals, etc.
3. Once completely cool, add lemon juice and mixed herbs.
4. Mix well and place it in the refrigerator to cool further.
5. Gather all the ingredients together for the cutlet.
6. In a chopper, take all the ingredients together (except peanut powder) and
pulse. The ingredients could also be mashed using a potato masher. If using
a masher, finely chop the basil beforehand.
7. Transfer the mixture to a bowl.
8. Roll the mixture into balls of 1½’’ diameter and flatten them. You should
obtain approximately 8-10 cutlets.
9. Coat the cutlets in peanut powder and keep aside.
10. Heat a heavy iron griddle (tawa). Place the cutlets on the tawa and cook
for 7-8 minutes on low heat.
11.Turn them over and cook for a further 7-8 minutes.
12.They are done when golden brown spots appear on both sides. Keep them
aside.
13.Gather together all the ingredients for the bowl.
14.In two large bowls, divide and arrange all the vegetables beside each other
and place the cutlets on top.
15.Garnish with dollops of vegan cheese/ sour cream.
16.Top with raw tomato salsa and enjoy.
Notes
o Assemble the Buddha bowl just before serving.
o Any vegetable of your choice may be used.
o Instead of kidney beans, any other bean such as pigeon pea, red cowpea
(red chawli), black beans, white beans, cannellini beans, etc. may be used.

This bowl is the perfect way to get one’s family to eat many raw vegetables.
Everyone in my family loves cutlets and hence I came up with this idea.
Coupled with salsa and cheese, this dish easily tops the favorite meals’ list.
- Palak Jain
Recipe 26
FLAXSEED ROTI / WRAP
Serves: 2 - 3
For the Roti/Wrap

Ingredients
• 1 cup flaxseed
• 1 cup water
• ¼ cup chopped herb/leaves of your choice - such as mint, basil, fenugreek
(methi) leaves, spinach (palak) (optional)
Method
1. In a dry grinder jar, take the flaxseed and grind to a fine powder.
2. Boil water in a pan and add salt. Add chopped herb of your choice
(optional).
3. Add flaxseed powder to the boiling water and stir well, until it reaches the
consistency of dough. Turn the heat off and allow to cool.
4. Knead the dough and divide to make small lemon sized balls.
5. Take two sheets of parchment paper of the same size.
6. Place a ball of dough on one sheet (you may use banana leaf if available)
and press lightly using the palm of your hand to flatten.
7. Place another sheet of parchment paper on top of the dough and roll it out
into a disc, using a rolling pin. Do not roll it out too thin or it may break.
8. Once done, carefully peel off the paper that is on top.
9. Place a bowl or a plate on the rolled-out disc and remove the extra bits
from the sides, to obtain a perfect circle. This is your ‘roti’.
10.Carefully tip the roti over onto your palm, with the parchment paper on
top. Carefully peel the paper off. Place the roti on a hot iron griddle (tawa)
by turning your palm over, with the roti on it.
11.Once the colour of the roti changes, turn it over and cook for 2 - 3 minutes
more. When done, the colour of the roti would have changed and you will
be able to turn it over easily.
12.The roti/wrap is ready to serve.
Note
Make sure that the rotis are soft and not overcooked, if you plan on using
them as wraps.
For the Curry/Filling

Ingredients
• 1 tsp kasuri methi (dried fenugreek leaves)
• 1 green chilli (optional), chopped
• 1” pc ginger (optional), minced
• ½ cup chopped onion
• ½ cup chopped tomato
• ¼ cup chopped green capsicum (bell pepper)
• ¼ cup chopped red capsicum
• ¼ cup chopped yellow capsicum
• ¼ cup chopped carrot, steamed
• ¼ cup chopped beans, steamed
• ¼ cup peas, steamed
• ¼ cup chopped potato, steamed
• ½ tsp garam masala
Jain option - Omit the ginger, onion, carrot and potato
Method
1. Place an Indian wok (kadhai) on low heat.
2. Add cumin seeds and kasuri methi and sauté (without oil) for a few seconds.
3. Add ginger and chopped chilli (if using) and sauté.
4. Add chopped onion and fry until they are soft (add 2 tsp water if required).
5. Add turmeric powder, red chilli powder, coriander powder and salt. Mix
well.
6. Add tomatoes and sauté until they turn soft and mushy.
7. Add capsicum, red bell pepper and yellow bell pepper and sauté for 3
minutes.
8. Add steamed vegetables and mix well.
9. Cook for 3 - 4 minutes, or until the gravy is well mixed with the vegetables.
10.Add garam masala and pepper powder. Turn the heat off, garnish with
coriander leaves and your vegetable curry is ready to serve.
Serving/Assembling
1. The rotis can be enjoyed as is, paired with the curry on the side, or
2. Place 1 tablespoon or more of curry in the center of each roti and roll it up
to make a wrap, or
3. You could also spread your favourite dressing on the roti and enjoy it with
fresh sprouts, greens and veggies.
This grain free recipe can be consumed with a filling of your choice. You can
experiment with raw or cooked fillings. - Rajani Girish
Recipe 27
BAKED EGGPLANT ROLL-UPS
Serves: 3 - 4
Prepping the Eggplant
Ingredients
• 1 medium-sized eggplant
Method
1. Carefully slice the eggplant lengthwise into ⅛” thick slices, using a
mandoline slicer or a knife. Keep aside.
For the Tofu Ricotta
Ingredients
• 200 g tofu, grated
• 12 cashew nuts, soaked for 3 hours
• 2 tsp lemon juice
• 1 tbsp nutritional yeast
• ½ tbsp Italian seasoning / mix of dried oregano, basil, parsley
Method
1. In a blender, blend all the ingredients together to a smooth paste. Keep
aside.
For the Filling
• ¾ cup finely diced mushroom
• ¾ cup finely diced zucchini
• 2 tbsp water
Method
1. Saute garlic, adding water, until the raw smell goes away.
2. Add the rest of the ingredients and saute well. The veggies will release
some water. Saute until all the water evaporates.
3. Turn the heat off and keep the filling aside.
For the Sauce
Ingredients
• 4 tomatoes, chopped
• 2 onions, chopped
• 6 cloves garlic, chopped
• 1 tsp dried basil / fresh basil leaves
• 1 tsp dried oregano
• 1 - 2 black dates, pitted
Method
1. In a pan, saute (without oil) the onion and garlic, until the onion becomes
translucent.
2. Add the rest of the ingredients for the sauce and cook for 4 - 5 minutes,
covered, until the tomatoes are soft. Sprinkle some water if required.
3. Allow to cool, transfer the mixture to a blender and blend well, to obtain a
smooth sauce.
Assembling the Baked Eggplant Roll Ups
1. Keep the slices of eggplant, tofu ricotta, filling and sauce ready.
3. Take an 8”x 8” glass baking dish. Spread half the quantity of the sauce at
the base of the dish. Keep aside.
4. Layer about 1 tablespoon of tofu ricotta on three-quarters of the surface of
each slice of eggplant.
5. Over this layer, spread 1 tablespoon or more of the filling.
6. Roll them up and place them on the bed of sauce in the baking dish. The
rolls may vary in size.
7. Cover the rolls with the remaining sauce.
8. Garnish the rolls with leftover tofu ricotta, if any.
9. Bake in the preheated oven at 180 °C for 45 minutes. It is done when a fork
easily slides through the roll.
10.Serve hot with salad.
Substitutions and Variations
✓ For Jain cooking, you may omit onion and garlic.
✓ If you are not fond of eggplant, you may use zucchini for the rolls.
✓ Any other choice of veggies may be used for the filling (such as corn, carrot,
cabbage, coloured bell peppers, broccoli, etc.)
✓ Mung sprouts may be added to the filling and as a garnish too.
✓ Almond ricotta may be made in a similar manner. To make almond ricotta,
use ¾ cup soaked almonds instead of tofu.

This is a delicious cheesy dish with the goodness of veggies and a good amount
of protein from tofu. It is quite filling as well. Kids generally like the zucchini
rolls whereas I am very fond of eggplant. - Kommal Shah
Recipe 28
PUMPKIN AU GRATIN
Serves: 2 - 3
Ingredients
• 500 g pumpkin, chopped
• 500 g chopped mixed vegetables (such as green peas, carrot, zucchini,
broccoli, mushroom, corn, etc.)
• 50 g Bengal gram flour (besan)
• 1 tbsp peanut butter / tahini (recipe on SHARAN website - https://sharan-
india.org/recipes/peanut-and-other-nut-butters/)
• 4 - 5 cloves garlic
• 1 tsp mixed herbs
• ½ tsp red chilli flakes
• ⅓ - ½ cup water
Jain option - Omit garlic and the underground vegetables. Instead of pumpkin,
raw banana can be used.
Method
2. Steam all the vegetables separately, except for the mushrooms, for 3 – 4
minutes.
3. In a heated pan, stir fry the mushrooms (without oil), until they soften.
4. Add the steamed vegetables (except pumpkin) to the pan and stir well for 2
- 3 minutes. Turn the heat off.
5. In a blender, take the pumpkin, Bengal gram flour, garlic, ½ tsp herbs,
peanut butter, chilli flakes, black pepper powder and salt.
6. Blend well, adding water a little at a time, to obtain a smooth sauce.
7. Transfer the steamed veggies to an oven-safe glass bowl, add the sauce and
mix well.
8. Wipe the sides of the bowl, sprinkle some herbs on top and bake in the
preheated oven at 200 °C for 20 minutes, until browned on top. Remove
from the oven and serve hot!
I am very fond of pumpkin but my kids enjoy it only when it is undetectable.
- Madhura Vayal
Recipe 29
STUFFED BOTTLE GOURD
Serves: 3 - 4
Ingredients
• ½ a large bottle gourd (lauki)
• 1 cup grated cauliflower
• 50 grams grated tofu
• 1 large onion, sliced
• 1 medium-sized tomato
• ¾ tbsp ginger-garlic paste
• ½ - 1 tsp red chilli powder (or to taste)
• 1 tsp unrefined salt (or more to taste)
• 1 tsp garam masala
• 1 tsp cumin (jeera) powder (optional)
• 1 tsp roasted kasuri methi (dried fenugreek leaves)
• 1 heaped tbsp coconut butter (recipe on SHARAN website -
https://sharan-india.org/recipes/coconut-butter/)
• ½ tsp cardamom powder
• Your choice of herbs/microgreens, for the garnish
Jain option – omit the ginger garlic and onion
Method
1. Take the rinsed and dried bottle gourd and cut in half crosswise
(if large in size). Using a blunt knife or a spoon, scoop out the
spongy flesh of the bottle gourd. Do not discard the flesh.
2. In a blender, take the scooped-out flesh of the bottle gourd,
tomato, onion and ginger-garlic paste and coarsely blend.
3. Heat an Indian wok (kadai), add the blended mixture and sauté.
Once the mixture is well sautéed and almost brown in colour,
add the dry spice powders, salt, kasuri methi and mix well. In
case the mixture begins to stick to the sides of the wok, sprinkle
a couple of tablespoons of water. Cook for 2 - 3 minutes.
4. Add grated cauliflower, tofu and coconut butter, cover the wok
with a lid, reduce the heat and allow to simmer for 4 - 5
minutes.
5. Add cardamom powder, turn the heat off and keep aside.
6. Once completely cool, stuff the bottle gourd with the
cauliflower mixture.
7. In a steamer, steam the stuffed bottle gourd for about 15 - 20
minutes or more. Use a toothpick to check if thoroughly
cooked. The toothpick should pierce through easily.
8. Once done, slice the bottle gourd into thick slices using a sharp
knife or a serrated knife (bread knife). Garnish with your choice
of herbs or microgreens. Serve hot!
Variation
Here are examples of two plated dishes, to give you an idea of how
you could serve this dish:
✓ Stuffed bottle gourd with makhani gravy. If you opt for this
version, you may serve it with besan roti/ cheela and dhudhi
raita to make it a wholesome dish.
✓ A fusion plate of stuffed bottle gourd served with mashed
potatoes, herbed vegan cream cheese and a side salad.
There is a story behind developing this dish. This recipe reminds
me of the day of my Masterchef final audition (I was vegetarian at
that time), when I was asked to create a dish with eggplant, using
very limited pantry ingredients. I had to come up with a unique,
tasty dish, aesthetically plated. I saw cauliflower and immediately
decided to make a cauliflower keema and stuff the eggplant with
it. I served the dish along with makhani gravy, eggplant raita and
basmati rice. This recipe took me to the top 30. Now that I practice
a WFPB lifestyle, I replicated the dish without using oil, ghee, etc. I
made this dish to prove that WFPB food is not short of flavour,
nutrition or taste. – Neelima Sriram
Recipe 30
ALOO CHAAT
Serves: 4
For the Spice Mix

Ingredients
• 1 tsp cumin (jeera) powder
• 1 tsp chaat masala
Method
1. Mix all the ingredients together and keep aside.
For the Chutney

Ingredients
• ½ cup mint leaves
• ½ cup fresh coriander leaves
• 3-4 green chillies
• 5 dates, pitted
• ¼ cup water
Method
1. In a blender, blend all the ingredients together until smooth and keep aside.
For the Aloo Chaat
Ingredients
• 4 unpeeled potatoes, steamed and cubed
• Spice powder (recipe above)
• ½ cup chopped onion
• ½ cup chopped tomatoes
• ½ cup cashew curd (recipe on SHARAN website - https://sharan-
india.org/recipes/cashew-curd/)
• Chutney (recipe above)
• 2 tbsp grated carrot
• 2 tbsp chopped cabbage
Jain option – Instead of potatoes, use raw banana and omit the onions and
carrots.
Method
1. In a bowl, take the steamed cubed potatoes, add 2 teaspoons of spice

powder and mix well.
2. On each serving plate, spread some spiced potatoes. Add chopped onion,
tomatoes, curd and chutney over the potatoes. Sprinkle some spice powder
on top.
3. Garnish the aloo chaat with grated carrot, cabbage and chopped coriander.

This is a simple chaat that I frequently make at home. We love chaat and I
often make this recipe using sweet potatoes instead. – Rose Pinto
For more recipes – www.sharan-india.org
Recipe 31
PEANUT BUTTER CUP FUDGE
Ingredients
For the Peanut Butter Layer

• 10-12 Kimia dates, pitted
• ⅓ cup peanut butter (recipe on https://youtu.be/4bh8_rlIaBA )
• ½ cup almond meal (raw almonds pulsed to a powder)
• ½ tsp vanilla extract • 1-2 tsp water, if required
For the Chocolate Layer
• 20-25 Kimia dates, pitted
• ⅔ cup almond meal
• ⅔ cup cacao powder
• 1 tsp vanilla extract
Method
1) In a blender, take the ingredients for the peanut butter layer and blend until
the mixture sticks together.
2) If it doesn’t come together, add 1 tsp water, and blend until it’s done.
3) Transfer the mixture to a bowl and keep aside.
4) In a blender, take the ingredients for the chocolate layer and blend until the
mixture sticks together.
5) If it doesn’t come together, add 1 tsp water. If required, add 1 more tsp
water and blend.
6) Take half of the chocolate mixture and using a spatula or the back of a ladle,
press it onto the base of a parchment paper lined 6” X 6” baking dish.
7) Spread all of the peanut butter mixture evenly on top of the chocolate layer
and press down.
8) Press the remaining chocolate mixture onto the top of the peanut butter
layer. Flatten and smoothen the surface using a spatula or the back of a
ladle/spoon. Refrigerate for 4-5 hours.
9) Once chilled, turn the pan over to remove the fudge. Cut into squares or
shapes and sizes of your choice.

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GRAIN-FREE DINNER IDEAS

1st August to 31st August 2021

BROCCOLI MALAI TIKKA

5) Preheat the oven at 200 °C for 30 minutes. This duration of pre-heating is

Jain version - Skip the garlic.

Why did I choose to share this recipe?

Broccoli is my favourite vegetable. Organic broccoli has a short season, so

For more recipes visit – www.sharan-india.org

GRAIN FREE KHICHDI

Your hot delicious khichdi is ready. Enjoy

Jain option - Remove onion and garlic.

For more recipes visit – www.sharan-india.org

Jain option - You can skip the carrots.

For the Curry Leaves Chutney

For the Tempering

Why did I choose to share this recipe?

For more recipes visit – www.sharan-india.org

Why did I choose to share this recipe?

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HASSELBACK POTATO WITH AN INDIAN TWIST

For the Gravy

Jain option - Please skip onion and garlic.

6) If the gravy is sour, date paste may be added to it.

3. Place the potato horizontally on a surface.

6. Take two rectangular or square parchment papers large enough to wrap

8. Spread equal amounts of the coconut butter mixture on the two

For more recipes visit – www.sharan-india.org

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STUFFED BELL PEPPER CHAAT

5. Mash this mixture lightly with the back of a spoon.

10.Serve with date-tamarind chutney

Why did I choose to share this recipe?

For more recipes visit – www.sharan-india.org

COCONUT CURRY WITH SWEET POTATO NOODLES

For the Home-made Curry Powder (Makes ¼ cup)

For the Raw Mango Salsa

1. Steam all the veggies (except sweet potato) in a steamer.

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BOTTLE GOURD SPINACH SOUP

Jain option – remove the ginger

6. Garnish with coriander and lemon.

Why did I choose to share this recipe?

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A burrito bowl is a Mexican meal bowl which comprises the following:

For the Rice

1. Chop all the vegetables into large pieces.

Jain Option – remove onion

Jain Option – remove onion

2. Mix all the ingredients together in a bowl.

1. In 4 serving bowls, add each of these components next to each other - ½

2. Top it with a dollop of sour cream (recipe on SHARAN website -

Why did I choose to share this recipe?

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NUCHINUNDE WITH COCONUT CHUTNEY (STEAMED LENTIL DUMPLINGS)

For the Chutney

Why did I choose to share this recipe?

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CAULIFLOWER FRIED RICE

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GRAIN FREE POTATO PIZZA

Jain option - Replace potatoes with pumpkin or raw banana

Jain option - Omit the garlic

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STIR FRY TOFU & VEGETABLES IN HOT & SWEET SAUCE