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Salad

Going vegan
in India!

You must be one of the millions of people thinking about going vegan. More people than ever are becoming increasingly aware of how our diets influence animal welfare, climate change, and our health. Whether you’re veg-curious or want to go vegan, this guide was made for you! Our goal is to provide the most useful information for new vegans and flexitarians in India. To achieve this, we will constantly update our guide to ensure that every bite counts.

Contrary to popular belief, beginning a vegan lifestyle is actually about expanding your choices! You’ll be surprised to learn about all the many plant-based versions of your favorite dishes. The pace you take is the story you tell, and there’s so much power in that.

The adventure awaits!

Buddha Bowl
Section 1

Reasons to go vegan

Reducing your carbon footprint with every bite

Animal agriculture consists of dairy, meat, leather, wool, silk, and so on. When these products and byproducts are consumed, they impact the world in a very real way. We list some key research findings below.


Global Impact of Animal Agriculture

Cow Cow

The Food and Agriculture Organization of the United Nations found that animal agriculture contributes to 14.5% of all greenhouse gas emissions globally. Source.

Car

Globally, animal agriculture produces more greenhouse gases than global transportation. That’s every car, train, ship, and airplane, combined. Source.

Car
Earth Earth

According to the United Nations, animal agriculture accounts for an astonishing 65% of all nitrous oxide emissions. Nitrous oxide is about 300 times more potent of a greenhouse gas than carbon dioxide is. Source.

Bowl

Livestock takes up nearly 80% of global agricultural land, yet produces less than 20% of the world’s supply of calories. Source.

Bowl

Indian impact of animal agriculture

Barn Barn

In 2014, the agriculture sector emitted 16% of India’s greenhouse gas emissions. Over two thirds of those emissions came from livestock alone. Source.

Milk

The Department of Animal Husbandry and Dairying states that India has been the largest milk producer in the world since 1998. In addition, India is the largest consumer of dairy in the world. Source.

Milk
Meat Factory Meat Factory

Even though India has one of the smallest per capita meat consumption rates in the world at 4.5 kg, a slight increase can cause meat production to surge. Source.

Steak

70% of Indians consume meat at least occasionally. Source.

Steak
Burger Burger

India is the 4th largest exporter of beef in the world and earns more export dollars than basmati rice. Source.

Field

A study published by the Australasian Agribusiness Review found that as income rises in rural and urban areas across India, demand for livestock products rises much more rapidly than any other food group. Within the demand for animal products, milk and milk products have the highest demand while meat, eggs, and fish increase modestly. Source.

Field

I don’t eat meat, I’m a vegetarian. Would it make a difference to go vegan?

Veganism is more environmentally friendly in India because the dairy industry fuels the beef industry. Milk can only come from a cow or buffalo who has recently had a calf. Male calves are either sent for slaughter, abandoned, or used for breeding. Others are used for work and are sent to slaughter or abandoned when they are too old and weak. Females are kept alive for a longer period for milk production. When female buffaloes or cows reach the peak of their productivity, they are sold through middlemen for slaughter. This cycle allows for a huge meat and dairy output and large livestock population.

India has the world’s largest livestock population at a staggering 500 million heads. A study by the Indian Institute of Technology Delhi and the Deenbandhu Chhotu Ram University of Science and Technology found that livestock emitted 15.3 million tonnes of methane in 2012. Methane is a greenhouse that is 20 times more potent than carbon dioxide. The study also found that the Indian livestock population alone is big enough to raise the earth’s temperature by 0.69 millikelvin, which represents 14 percent of the total increase of global temperatures over the next 20 years.

Eliminating dairy is a huge opportunity for Indian consumers to do something about climate change since it is and will continue to be more widely consumed than meat, eggs, and fish.

Ethical

Isn’t it natural to eat meat?

Historically, meat was considered to be a strong source of nutrition. Since it was difficult to access regularly, it represented a rare indulgence and a sign of status. This is because animals require large amounts of resources and labor to raise and slaughter. Across the world, meat has been associated with celebration and upward mobility, but the modern world is a far different story. Raising animals for food is no longer necessary for survival. Production of food has been largely industrialized even in agrarian countries like India. If you live in urban cities, it is highly likely that most of your food comes from an industry. Unlike the natural world, we have grocery stores, restaurants, and kitchens full of foods we want and desire. So it’s important to question how natural the meat in question really is.

Treating animals differently violates the Golden Rule.

The Golden Rule is a principle accepted by most cultures and societies. It states that others should be treated the way you want to be treated. However, we do not apply this to hens, cows, pigs, goats, fishes, turkeys, and countless animals stuck in dairy farms, slaughterhouses and fisheries. More than 70 billion land animals and roughly 1.2 trillion marine animals are killed each year for food.

Don’t we need to eat meat for our health?

The Academy of Nutrition and Dietics, the largest nutritional organization in the world, states that a diet without animal products is not only sufficient, but also healthy for the human body during all stages of life, including pregnancy. All essential nutrients can be obtained from plant-based foods with the addition of a B12 supplement. Healthy plant-based foods and produce are accessible for most people around the world.

Animals live a better life when they are not used for food.

The cruel conditions animals endure interfere with living an otherwise good life. Animals exist for their own needs and purposes.

Extreme confinement, castration, kicking, forced impregnation, inhumane transportation, and slaughtering inflict pain on animals throughout the process.

Animals are deprived of individual medical care, denied of their natural and social behaviors, and are driven to psychological torment.

Animals suffer.

Animals raised for meat and dairy have short lives but endure a lifetime of misery from birth to slaughter. To meet high demand, animals are forcibly bred in very large numbers and are often housed in extremely confined facilities. The living, breathing, feeling beings crammed in these filthy conditions develop painful diseases, struggle when they are handled roughly and suffer in agony when they are mistreated. Once they’ve reached maturity, they are sent for slaughter. Transportation involves extreme crowding and hostile weather conditions without any food or water. Due to this, many animals die before they reach their destination. You might come across a shop in your neighborhood where hens are cramped in small cages and slaughtered on the spot. These are the visible parts of a long, arduous supply chain that subject sun, grass, family loving intelligent birds to.

Ethical

Isn’t it natural to eat meat?

Historically, meat was considered to be a strong source of nutrition. Since it was difficult to access regularly, it represented a rare indulgence and a sign of status. This is because animals require large amounts of resources and labor to raise and slaughter. Across the world, meat has been associated with celebration and upward mobility, but the modern world is a far different story. Raising animals for food is no longer necessary for survival. Production of food has been largely industrialized even in agrarian countries like India. If you live in urban cities, it is highly likely that most of your food comes from an industry. Unlike the natural world, we have grocery stores, restaurants, and kitchens full of foods we want and desire. So it’s important to question how natural the meat in question really is.

Treating animals differently violates the Golden Rule.

The Golden Rule is a principle accepted by most cultures and societies. It states that others should be treated the way you want to be treated. However, we do not apply this to hens, cows, pigs, goats, fishes, turkeys, and countless animals stuck in dairy farms, slaughterhouses and fisheries. More than 70 billion land animals and roughly 1.2 trillion marine animals are killed each year for food.

Don’t we need to eat meat for our health?

The Academy of Nutrition and Dietics, the largest nutritional organization in the world, states that a diet without animal products is not only sufficient, but also healthy for the human body during all stages of life, including pregnancy. All essential nutrients can be obtained from plant-based foods with the addition of a B12 supplement. Healthy plant-based foods and produce are accessible for most people around the world.

Animals live a better life when they are not used for food.

The cruel conditions animals endure interfere with living an otherwise good life. Animals exist for their own needs and purposes.

Extreme confinement, castration, kicking, forced impregnation, inhumane transportation, and slaughtering inflict pain on animals throughout the process.

Animals are deprived of individual medical care, denied of their natural and social behaviors, and are driven to psychological torment.

Animals suffer.

Animals raised for meat and dairy have short lives but endure a lifetime of misery from birth to slaughter. To meet high demand, animals are forcibly bred in very large numbers and are often housed in extremely confined facilities. The living, breathing, feeling beings crammed in these filthy conditions develop painful diseases, struggle when they are handled roughly and suffer in agony when they are mistreated. Once they’ve reached maturity, they are sent for slaughter. Transportation involves extreme crowding and hostile weather conditions without any food or water. Due to this, many animals die before they reach their destination. You might come across a shop in your neighborhood where hens are cramped in small cages and slaughtered on the spot. These are the visible parts of a long, arduous supply chain that subject sun, grass, family loving intelligent birds to.

Section 2

Easing into veganism

You don’t need to label yourself vegan if you’re not yet ready. In fact, you don’t even need to call yourself vegan if you don’t want to. At the end of the day, everything is your choice and veganism doesn’t restrict that freedom. Feeling comfortable and confident with your new lifestyle is very important.

Don’t listen to negative feedback. This is obvious, but outside forces can get in the way and make you feel shaky. Some people might say you’re not doing enough, and others might say you’re being too much. These are invalidating remarks. It’s not anyone's business to say your pace is invalid and unworthy of respect.

Meeting a goal can feel like the greatest accomplishment. Even if you’re just cutting out butter, you cut out butter! Rome was not built in a day!

You don’t need to jump in all at once. You can go vegan until 5 or 6 PM everyday or only eat vegan certain days of the week. Start by eliminating animal products you don’t care for. Cook one vegan meal a day or try meatless mondays. Create a vlog or online profile to document your journey to help others!

If you currently consume meat, go vegetarian first and give your body time to adjust to the changes. Become a flexitarian!

If you are already vegetarian, try to be vegan at home until eating out feels comfortable. Try one new item a week.

Don’t feel guilty if you make a mistake. If you made a conscious decision to eat something that wasn’t vegan, that is okay. Make a vegan breakfast first thing tomorrow morning!

Let others have their opinions. You probably weren’t born vegan and had an opinion or two when you first heard the term. This is normal. You never know, they might be vegans someday too!

Follow vegan food accounts on social media. If you live in or near a large city, there’s probably a vegan food account that posts about all sorts of vegan foods available!

Join a local vegan group online or in person. You’ll find support and friendship with other people who just understand where you’re coming from. Your experiences will influence you positively.

If you’re a list maker, make lots of lists. Make lists of foods you love, reasons to go vegan, vegan ingredients, grocery store items, already vegan foods you love, breakfast/lunch/dinner items, things you want to try, go to meals, and so on. Writing things down can keep your thoughts and priorities organized.

Don’t compare yourself to others. Nowadays, it’s common to find people who have been vegan for years or even decades. They have their own preference of eating and cooking, so don’t assume their way is the right way. There’s so many kinds of foods, you can go vegan in an infinite number of ways!

It can take up to twelve times to determine if you truly don’t like a food. Many vegans start out picky and transform into food enthusiasts. Swearing off mushrooms might be a premature decision!

Veganize it. Any dish you love can be veganized. If your all time favorite is mac and cheese, you can make a cheese sauce in a number of different ways. Isn’t it exciting you get to rediscover mac and cheese AND have an excuse to make more?

Benefits to going vegan

A plant-based diet can truly change your life for the better. New perspectives, improved health, and having a deeper connection to nature are some of the more commonly documented benefits of going vegan. Here are more ways veganism can benefit you.

Vegans appear to have higher levels of fiber, antioxidants, potassium, magnesium, folate, and vitamins A, C and E. These nutrients help you to feel and look your best.

Vegans tend to be slimmer and more physically fit than nonvegans.

Vegans typically have lower blood sugar levels and reduced risk of type 2 diabetes.

A plant-based diet may protect you from various cancers. Since many cancers are caused by poor lifestyles, diet is one of the most influential factors. Eating a balanced, plant-based diet can reduce your risk for breast cancer, prostate cancer, and colorectal cancer.

Vegans have lower levels of high blood pressure and high cholesterol. This can help to prevent heart disease over the long run.

People with arthritis may experience relief. Pain, joint swelling, and stiffness can be lowered as a result of going vegan.

Vegans typically have more energy throughout the day.

For many people, going vegan gives them clearer skin.

Breakfast Lunch / Dinner
Section 3

Staple dishes cooked in an
INDIAN VEGAN HOUSEHOLD

The plant-based movement in India is growing rapidly but Indian food has always been naturally vegan friendly. Look at all these dishes that are available to us!

BREAKFAST

Sambhar idli / dosa / uttapam, poha / upma, puttu, appam, stew, chapati, batura, poori

EVENING SNACKS

Onion Bhajjis / Pakodas, Vegetable rolls or wraps, fries, aloo tikki, cutlet

LUNCH / DINNER

Tofu scramble, lentils, palak corn / palak tofu, dtuffed parathas, Khichdi, vegan curd rice, tamarind rice, rajma, chole, white chana, mixed vegetable, pav bhaji.

DIPS / SALAD DRESSINGS

Mint chutney, coconut chutney, thecha (Maharashtrian), vegan mayo (cashew-based), tamarind chutney

VEGAN CAKES

Chocolate cake, tea cake, vegan cheesecake

Now that we know what we can make, we know what we need.
A common misconception is that veganism is expensive so we put together a shopping list that is both affodable and accessible.

Section 4

Plant-based alternatives

Dairy Essentials

Milk

Almond milk is typically lower in calories than other milk alternatives and tastes great in cooking and baking. You can easily buy it or make it at home.

Soy milk contains as much protein as cow’s milk but contains very little saturated fat. It’s easy to make at home and easily available to buy.

Rice milk is the least likely of any alternative to cause allergies, making it a great choice for people who are allergic to soy or nuts. It’s naturally sweeter than other milks and works for any recipe. It can be made at home or purchased at any store.

Coconut milk is a good alternative to prepare asian dishes, indulgent shakes, and chia seed pudding. It can be made at home or purchased anywhere.

Cashew and oat mylk functions very similarly to dairy and tastes delicious. It works best for tea and coffee but can be used for any application. Make it at home!

Curd

Peanut curd is the most popular variety and works great for dahi vada, curries, idly, curd rice, and chaat. A distinct taste is noticeable but functions most like dairy-based curd. The first few times you try it, add something else to neutralize the peanut flavor while you adjust to it. You can make this recipe or try this best alternative.

Coconut curd is rich and slightly sweet. It’s best for desserts, overnight oats, or lassi. Make this recipe or try it at Epigamia. It can be easily found in most supermarkets.

Soy curd is smooth, creamy, and relatively neutral in taste. It’s best for desserts, overnight oats, or lassi. It’s one of the cheaper alternatives that can be easily made at home.

Paneer/Tofu

Tofu is a good alternative to paneer for many reasons. It has more nutrients and is lower in calories, and fat. Did you know? Firm tofu has less moisture and works best for recipes calling for crumbled or mashed tofu. Soft tofu has more moisture and tastes delicious in curries, chili sauces, and so on.

Paneer can also be made at home. Try this recipe.

Goodmylk is the only brand so far that sells a plant-based paneer.

Cheese

Cashew based cheese dips and sauces can be easier to make than hummus. Cashews are the most popular variety because they have a rich flavor and yield a smooth, creamy texture.

Almonds and macadamia nuts also make great bases for mozzarella, cheddar cheese, ricotta, and so on but work out to be expensive and ecologically inefficient.

Sunflower seeds, pumpkin seeds, or hemp can make a delicious, nutrient dense nut-free vegan cheese if you can’t consume nuts.

Nutritional yeast has a cheesy flavor and makes an excellent ingredient for mac and cheese or tastes great on top of soups, salads, pizzas, and so on.

There are countless brands which make vegan cheese blocks, spreads, and dips.

Butter

Coconut oil or olive oil work great to saute just about anything. Flavor can be added with vegetable stock cubes, or anything your tastes desire.

Curd can work as a great substitute in baking since it can add creaminess without adding lots of fat. It can be replaced at a 1:1 ratio.

Vegan butter can be made it at home using simple, easy to access ingredients.

There are also delicious alternatives on the market!

Mayonnaise

Aquafaba makes an excellent, creamy base for mayonnaise. All you need to do is add a bit of tanginess and sweetness and you’ve got a perfect vegan mayo. And there are no downsides because these legumes act as a great source of protein and form a part of yummy dishes. Here is the recipe.

Cashew mayo is easy to make at home with just a few ingredients and adds a lot of creaminess to sandwiches and mashed potatoes. Here is the recipe.

You can also buy vegan mayonnaise from here.

Ghee

Since ghee is clarified butter, it can be substituted similarly to butter. Oil is typically the simplest alternative. Sunflower oil and canola oil have similar smoking points as ghee and are relatively inexpensive.

For recipes with a lower smoking point, vegan butters can work as a substitute.

Many brands offer delicious ghee alternatives.

Meat Essentials

Eggs

Flax seeds make a great binding agent in breads, baked goods, or burgers. Combine 1 tablespoon of flax seeds or chia seeds with 2 1/2 tablespoons of water and let it sit for a few minutes to thicken.

Chia seeds make a strong, nutrient-dense binder in baked goods or savory foods like burgers. To replace one egg, mix two teaspoons of chia seeds with 4 tablespoons of water and let sit for 15 minutes. For a smoother texture, grind then soak.

Tapioca starch (or sābudānā aata in Hindi) is used as a binding or thickening agent for sauces, puddings, and condiments. Blend 1 tablespoon of tapioca starch with 3 teaspoons of water to replace one egg.

Mylk. If a baking recipe doesn’t use any liquids, eggs are added for moisture. You can easily replace one egg with ¼ cup of any mylk.

Turmeric isn’t a replacement for eggs, but it creates an egg-like color for tofu scrambles and vegan omelets.

Besan flour. High in protein, it works great to bind and doubles as a rising agent. Add 2 tablespoons of besan flour with 2 tablespoons of water and 1 teaspoon of oil for every egg you’re replacing. Let sit for a few minutes. This works fantastically well in most recipes because it replicates the fat, protein, and carbohydrate profile of an egg.

Vinegar and baking soda. This is easy to make and works best for cakes and cupcakes. Mix one teaspoon of baking soda with 1 tablespoon of vinegar to replace one egg. You can use white vinegar, apple cider vinegar, or even a lemon.

Carbonated water. Great leavening agent for light and fluffy cakes. 60 grams replaces one egg.

Aquafaba is the liquid that comes from soaking legumes like chickpeas. It works great for baking and replacing egg washes or egg whites. One egg is equal to three tablespoons of aquafaba. Whisk or mix with a fork for about a minute until it becomes foamy.

Bananas or ripe butterfruit can be used for baking pancakes, breads, or muffins. Mash ¼ cup of bananas to replace one egg.

Chicken

Tofu is a popular ingredient to use at home to replace chicken. Freezing and thawing tofu removes more water when it’s pressed and gives a very meaty texture. Nuggets, popcorn chicken, patties, and fried chicken taste even more delicious when this trick is used.

Seitan is a high protein alternative to chicken. It’s chewy and can be grilled, baked, fried, or sauteed.

Oyster mushrooms are an easy and delicious way to replace fried chicken. It can also be minced and added to pies, puff pastries, or on top of pancakes.

Cauliflower is often used to make scrumptious vegan wings. They also taste great as cutlets or steaks and can be enjoyed baked or fried.

Substitutes for chicken can be found in abundance online.

Fish

Okara, a byproduct of soy and tofu production, can make a delicious and healthy alternative to fish.

Chickpeas are often mashed to mimic the texture of tuna fish in a sandwich or dip.

King oyster mushrooms, which can be found at larger grocery chains, make a surprisingly good substitute for scallops.

Crispy batter fried vegan fish and chips can be made using tofu wrapped in seaweed.

Pulled jackfruit can make an ideal crab alternative with its flakey texture. Artichokes can also work to make crab cakes, sushi, or dips.

With the right flavors, tomatoes can look and taste similarly to tuna. It tastes great in sushi rolls or tucked in sandwiches.

Thinly sliced carrots make a much healthier alternative to smoked salmon and taste surprisingly good on crackers with cashew cream cheese.

You can also purchase vegan seafood alternatives available on the market. You won’t be feeling skeptical after you try them!

Mutton

Shredded jackfruit gives you the same chewy feeling that mutton does, and that’s why it’s one of the best substitutes. It’s easy to make a very tasty curry or biryani right at home.

Seitan can be prepared to taste and feel just like mutton. Its got less fat and each bite is packed with protein.

Shredded soya nuggets work well as a mutton base.

There are a couple different brands which make plant-based versions of mutton if you don’t have the time at home.

Beef

Grains are a very healthy alternative to beef because they’re packed with fiber, protein, and countless nutrients. Dals and quinoa taste delicious as burgers, steaks, meatballs, bolognese, and meatloaf served with a creamy mushroom gravy.

Seitan makes the juiciest steaks if that’s what you’re missing. Seitan is highly recommended as it is very high in protein and emulates the chewiness of beef.

Portobello mushrooms are full of savory flavors and can make a killer burger.

Walnuts minced with mushrooms or soya nuggets can make a really good ground for tacos or stuffed pepper filling.

A tofu steak can really hit the spot and turn anyone into a fan. Extra firm tofu can absorb all those savory smoky flavors and easily be grilled or pan fried.

Pork

When seasoned correctly, tempeh is one of the best substitutes for pork and bacon in particular. It can be barbecued and tastes good in kabobs, various asian dishes, or as pizza and burger toppings.

Jackfruit is a popular alternative for pulled pork because of its impressive texture. It’s already a popular ingredient in Southeast Asian cuisine, so it won’t be too hard to adapt to. It absorbs flavor really well and cooks similarly to pork.

Vegan chorizo for Mexican dishes can be made with minced tofu and mushrooms. It’s hard to tell a difference in your tacos and burritos. Try this recipe.

Coconut bacon is a perfect substitute in salads, sandwiches, and dips.

Banana peels. Yes! If you don’t want to throw away your banana peels, you can just marinate them, fry them, and add it to your favorite sandwich. Don’t knock it till you try it!

Brinjal can be sliced thinly and seasoned with smoky flavors to add to your BLT or breakfast sandwich.

Rice paper is a more unique ingredient, but it can actually make an exciting alternative that is super low in calories. You can try it wrapped around veggies or on top of burgers.

Thinly sliced tofu marinated in bacon flavors makes a scrumptious alternative you can add in sandwiches.

Confectionaries

Chocolate

Cocoa powder which makes cakes taste like chocolate is always vegan. Use it to make chocolate milk, hot chocolate, and chocolate milk shakes.

A healthier alternative to a chocolate-y flavor is cacao powder. You can use cacao powder and cocoa powder interchangeably.

For chocolate bars, there are many delicious options available.

Chocolate Milk

A few cubes of Amul dark chocolate can be blended along with a plant based milk of your choice, with a hint of coffee powder to make hot chocolate.

Buttermilk

Any plant-based curd makes a decent base for buttermilk, just as dairy-based curd does. Suggested brand for this - Goodmylk’s peanut curd

Bread

An infinite number of breads can be made at home. Best part about bread is that all the best add-ins are already plant-based. Throw in some olives, sun-dried tomatoes, nuts, seeds, or onions.

Many commercially available and widely consumed breads are by default plant-based. But check out some of these brands.
1. Britannia Whole Wheat
2. Britannia Brown Bread
3. Namdhari's Onion Focaccia

Biscuits

Plant-based biscuits are super easy to make at home, but many people prefer to buy them for variety and convenience. There is a plethora of brands which make biscuits that we like to call accidentally vegan. Check these brands out!

1. Hide & Seek
2. Parle
3. Britannia
4. 50-50
5. Good day
6. Time pass
7. Monaco
8. Bourbon
9. Oreo
Do watch out for milk or butter products

Namkeen

Most namkeens are vegan, but keep an eye out for butter, milk, or ghee.

Section 5
SITUATIONS / MISCELLANEOUS
Woman eating

Ordering at a restaurant

Here are some tips to help you when you’re out and about

  • Choose a restaurant with friendly staff. It’s important that you’re able to communicate your requests.
  • Call ahead. Why not? You can ask questions beforehand to make ordering easier.
  • Look for a “V” symbol to identify vegan options. If not, ask if there is a vegan menu.
  • You may find it helpful to say you have a dairy allergy, even if you don’t. It’ll help the staff take you more seriously.
  • If you can, check the ingredients on a menu or ask for it. Once you know, you’ll never have to worry again!
  • Bring cheese or mayo alternatives to add. Yes, really! If your burger has no sauce, you’ll be glad you brought your vegan mayo along.
  • Use Happy Cow. It’s your best restaurant and vegan food guide. The app can use your location to reveal options right in front of you.
  • Don’t forget to give them feedback. Your feedback in person or on an instagram post might be enough for a restaurant to add more vegan options.
  • Remember your etiquette. If you need something, be polite. The staff might not know or understand what veganism is. Often, the waiting and delivery staff aren’t educated on some changes in the menu so it is best to make sure your waiter knows your requirements.
  • Avoid getting food delivered unless you know it’ll be made correctly. It can waste a lot of time, money, and energy.
Salad bowl

Animal products in cuisines

Trying new cuisines as a vegan can be fun, but just look out for these common animal ingredients when you go out to eat next.

India

Indian

Make sure there’s no ghee, butter, paneer, cream, or curd

USA

American

Make sure there’s no eggs, cheese, mayo, ranch, butter, or sour cream

China

Chinese

Make sure there’s no eggs, fish sauce, or oyster sauce

Ethiopia

Ethiopian

Just ask for the fasting menu, it’s already vegan!

France

French

Make sure there’s no cheese, butter, cream, or chicken/beef stock

Greece

Greek

Make sure there’s no yoghurt or cheese

Italy

Italian

Make sure there’s no cheese, parmesan, or eggs

Japan

Japanese

Make sure there’s no eggs, fish sauce, or bonito flakes (dried fish flakes)

Mexico

Mexican

Make sure there’s no chicken broth, lard, cheese, milk in guacamole, or sour cream

UAE

Middle Eastern

Make sure there’s no yoghurt or cheese

Thailand

Thai

Make sure there’s no eggs, fish sauce, and a vegan friendly curry paste

Spaghetti

Ready to order

Try ordering these hassle-free vegan entrees or
sides the next time you go out to a restaurant.

Mains

Aglio olio without parmesan cheese

Arrabiatta without cream

Veg pizza with no cheese

Veg burgers and sandwiches without cheese or mayo

Tofu and mushrooms

Idly vada

Veg ramen

Veg stir fry

Chana masala

Dahl

Sambar

Masala dosa without ghee

Chole bature

Rajma chawal

Sides

Fries

Roasted or sauteed vegetables without butter

Hummus, falafel and pita bread

Chips and tomato salsa

Momos or veg spring rolls

Veg fried rice or veg noodles without butter

Butter Fruit rolls and veg tempura

Tomato soup

Onion or veg fritters (except paneer)

Bean and rice burrito

Butter Fruit toast

Desserts

Fruit smoothies, juices, or sorbets

Jalebi, jahangir, or badushah

Bottle

Food labels

If you find something that looks good on a shelf,
here are some tips to master your vegan shopping

Read the ingredients list of course! The allergen information at the back will clearly indicate any milk solids, butter, cream, and so on. These are often in bold characters for easy identification.

It’s helpful to be aware that the order of ingredients on labels convey their weightage. The first ingredient makes up the highest percentage, and the last ingredient has the least percentage.

You can download Vegan Additives to check if the additives used are plant-based.

If you see “may contain traces of milk” or “produced in a dairy facility” it is meant to be a warning for consumers who are highly allergic to dairy since a very small amount could be present due to sharing the same manufacturing equipment. You can take a personal call if you’re okay with consuming this product.

Living with a non-vegans

So you’ve gone vegan, but now you find yourself alone in a non-vegan household. It’s probably not going to be the last time you’ll be in this situation, so continue reading if your family or roommate isn’t vegan!

Go grocery shopping with someone in the household, or do the grocery shopping for yourself. This will quickly resolve the “I don’t know what to get you!” or “you’re too picky!” arguments. Making a list of already vegan items in your home is also a good way to show someone how much food they eat is already vegan.

If you haven’t learned how to cook, this is a great opportunity. Creating dishes or offering help in the kitchen will ensure there is at least one vegan option on the table. In addition, others will see how easy it is to prepare vegan foods. Many items people eat are already 60% to 90% vegan, and it can be as easy as swapping milk for mylk or swapping meat for jackfruit. If you have a genuine interest in cooking and baking, you can explore the possibility of preparing most meals. Who could turn that down?

Don’t suffer in silence. If there is something that bothers you like sharing the same frying pan, politely let someone know. You can also create vegan spaces in your fridge or storage areas if you’re uncomfortable with certain foods touching. This isn’t unreasonable, restaurants take the same precautions for their vegan customers.

Try to be part of a community. For many, it’s hard being the only vegan. When you connect with others in similar situations with similar feelings, it feels validating. Once you have a friend or two, you can always escape to a vegan restaurant!

Locate restaurants that everyone can enjoy. That way, everyone can be happy when eating out together.

Avoid saying vegan. This might not work for everyone, but if you give someone food without telling them it’s vegan, they’re more likely to eat it. After they enjoy it, you can tell them it’s vegan. The shock is satisfying!

Surprise your household with a special meal or gift (vegan bag or candle). This can make veganism feel exciting and fun, so do it regularly if you can!

Focus on yourself. It’s tempting to try and change those you live with, but you’ll have to accept it may never happen. You deserve a space that is peaceful, and changing others might turn your home into a battleground. There are many other ways you can get involved and help people go vegan.

Lead by example. Many people might have a negative reaction to your vegan journey because they believe it isn’t nutritionally adequate or sustainable. Those you live with might feel inspired to see you happy, thriving, and taking your health seriously.

Try to be empathetic and compassionate. Any arguments or disagreements will likely come from their concern for you or how your lifestyle makes them feel. You’ll need to learn to take their jokes and remain calm when conflict happens. Ultimately, veganism is all about practicing empathy and compassion.

Make sure there are lots of snacks for you in the house. They’re also easy to take with you in case you visit another home without any vegan options.

If you feel the need to explain your values and reasons for going vegan, do so in a reassuring way. Remind them you still get to enjoy the same foods and restaurants together. Remind them you still love them and respect them. There’s no magical phrase we can give you, but it’s important that the other person doesn’t feel attacked or alienated.

Being vegan at social events

When you think of party foods, you probably think of potato chips, soda, chapatis, fruit, and oreo cookies. It’s good that these foods are already a given, but you’ll probably want real food. There’s a couple things you can do about that.

  • Eat beforehand and snack lightly at the event. When you can’t know what foods will be present, it’s best to just take care of your needs first. If you go and happen to find vegan foods or snacks, enjoy them and thank the host if you can!
  • Bring something. If it’s a potluck or casual gathering, you can prepare an exciting dish at home to take and show off. If you’re wondering what to bring for a difficult crowd, you can never go wrong with cupcakes or desserts in general. Sugar makes everything sweeter!
  • Inform the host ahead of time if you can. They will want you to come and not feel left out. You may even get to offer suggestions and make the gathering more vegan friendly!
  • Carry snacks in your bag- just in case. Always assume there won’t be much for you to have.
  • Order something in. Depending on the situation, it might be necessary to just order something for yourself. There might be vegan sides or snacks but it isn’t likely the entree will be vegan.
  • Avoid using the party or event as a way to educate people about veganism. It’s not the place to put people on the defensive or make a scene. Enjoy your time with those around you in peace.
  • Throw your own party or event! If these are smaller gatherings, offer to host more of them at your place where you can offer mostly if not all vegan options.
Traveller

Traveling as a vegan

Going vegan doesn’t stop you from traveling and living your best life. However, depending on where you go, it may become challenging. If you’re planning a trip soon, consider these tips.

If you’re flying, pre-book your meal. Most airlines will have something for you, but only if you do it ahead of time. The most vegan friendly airlines are United, Virgin Atlantic, Singapore Air, American, Qatar, and Cathay Pacific.

Pack foods that are easy to make and won’t leave a big mess. Sandwiches and parathas are ideal, and they won’t spoil quickly. Energy drinks and bars are essentials.

If you can afford to, pick a hotel or airbnb with a kitchen. Ideally it should have a fridge, microwave, and stove. This way you can bring some ingredients, buy local produce, and cook your own meals.

For traveling abroad, try to learn a few words or phrases to communicate you’re vegan. Google translate is also very useful.

Use Happy Cow to find vegan options as near as a few feet away. This app can work anywhere in the world! Yelp, Google, and TripAdvisor are also helpful.

Find the closest grocery store or vegan friendly restaurant near you for emergency runs.

If you’re traveling in a car, bring a cooler to store vegan milk, cheese, or mayo to add to your on the go meals.

Kittens

Pet essentials

Many people have a hard time giving their pets meat out of concern for animal welfare and the environment. As long as your pet is getting his or her required nutrients, it’s possible to reduce or even eliminate their meat intake.

Cats are obligate carnivores and eat meat out of necessity. Unfortunately it isn’t good judgement to feed them anything that goes against their physiology.

Physiologically, dogs are omnivorous and can eat both plant and animal matter. Dogs however can be vegetarian or even vegan if managed carefully. Depending on their age, size, and breed, dogs can thrive on a high protein plant-based diet and can be especially beneficial for dogs with highly sensitive food allergies. Here are some tips for vegan dog owners

  • Avoid cooking a vegan meal for your dog. It’s difficult to prepare a fully balanced meal unless you are guided by a veterinarian. It’s easy for a dog to become malnourished and show signs such as poor growth, weight loss, and poor coat quality.
  • It’s recommended to use a vegan commercial dog food brand. The law requires that these products be nutritionally complete, and vegan varieties are becoming more widely available. Check out Aistra for their full range of vegan pet food products. Always make sure any brand of food you buy is labeled “complete”.
  • It might seem counterintuitive, but it’s best to avoid adding cooked items to supplement your dog’s commercial food. It can throw off nutrient ratios and decrease your pet’s ability to absorb essential nutrients.
  • Slowly transition your dog away from his or her food to a vegan dry food mix. It’s important to avoid diarrhea or vomiting, so it might take a week or longer. Start with 75% current food mixed with 25% vegan food and increase the percentage of the new food by about 25% every few days.

There are plenty of herbivorous pets we can adopt and care for if you’re unsure about a cat or dog as a new vegan. Rabbits, guinea pigs, hamsters, and rats can all safely consume a plant-based diet. Just make sure you give them the best life!

Having difficult conversations

When you bring up things that are meant to be out of sight and out of mind, it can make someone feel uncomfortable and turn defensive. Food isn’t a surface level topic, it’s deeply psychological and influenced by culture. And this is what someone is defending- their identity. Heated debates and arguments are bound to happen, but it DOES get easier, and you CAN improve your relationships with these communication tips.

Understand vegan fundamentals. You want to know how to engage someone and give relevant information. You don’t want to say “I don’t know” throughout a conversation. Wouldn’t that be boring?

Ask open-ended questions. Take a socratic approach to allow people to arrive at their own conclusions. It gives the other person a space to talk and explain their logic. But be careful to not criticize it harshly, they may give out sensitive information about themselves or their views.

Identify patterns. Over time, you’ll notice patterns in the type issues people care more about. For an older audience, it’s health-related issues. For a younger audience, it’s environmental and social issues. For a male audience, it’s fitness and nutrition. Being aware of who your audience is can give you a rough idea of what to talk about.

Find the shortest bridge to close the gap. If someone can’t be convinced of anything but they have a soft spot for animals, talk about it. Recommend movies or books that go deeper into animal welfare issues.

First impressions matter. If it’s not the time or place to discuss veganism, it’s best to avoid it unless someone brings it up to you.

Tell true, personal stories. Story-telling is inherent to who we are as human beings, and it establishes trust. Just don’t go on for too long, otherwise they’ll lose interest.

Be positive. Someone might not remember everything you say, but they’ll remember how the conversation felt to them. If they felt negativity, they’ll likely have a worse perspective on veganism.

Focus on what you gained. For most people, veganism sounds too restrictive. Let them know you got healthier, lost weight, tried new foods, found new restaurants, met new people, and gained a new perspective on something.

Don’t be judgemental. Chances are, you weren’t born vegan. Something suddenly clicked for you and you changed your lifestyle. And it probably took a lot of time. Every person you talk to can be a potential vegan.

Avoid insults. This is common sense, but insults can be intentional or unintentional. Stereotypes, rudeness, interrupting, ignoring, and anything to cause shame or anger are all insulting.

Make sure your body language doesn’t appear aggressive. Smile, laugh, and remain at a comfortable distance.

It’s probably best to avoid talking about hard facts and violence at first. People generally tend to feel like they’re being accused of all the world’s problems. Some people might want to know right away, so use your intuition in those situations.

Find things you can both agree on to get on common ground. Building a sense of familiarity will always do better than creating divide.

End positively by shaking their hand and thanking them for their time or attention. Or let them know you appreciate them. Or asking for their name. Or compliment them on something. Or tell a joke. Any of these will remind the other person that you care and learned something from them.

No vegan alternatives?

Before veganism became mainstream, people had to make their own plant-based milks and meats from scratch. These home remedies are still preferred by many vegans today for many reasons. It’s cheaper, and cooking at home is healthier and fresher than a restaurant. You might not get the most convincing outcome, but no substitute will be perfect.

MILK

You can easily grind any type of nut with water to make a milk alternative. Coconuts, rice, and soy also work, but might involve a bit more work.

CHEESE

You can make various types of cheeses from almonds, walnuts, cashews, or even sunflower seeds.
Using coconut milk as a creamy base and flavoring it with nutritional yeast is a quick and easy way to make cheese spreads or dips.
Boiling and grinding carrots, onion, sweet potatoes and adding cheesy flavor is a very cheap and healthy way to recreate cheese.

EGGS

Tofu and chickpea flour are the best ways to have scrambled eggs or omelettes. Flax seeds, bananas, vinegar and baking soda, chia seeds, homemade mylk, and tapioca starch are some of the few ways you can replace eggs in baking.

MEAT

Jackfruit, beans, mushrooms, dals, seitan, tofu, and crushed walnuts are all proteins that can be cooked similarly to meat.

BUTTER

You can make your own butter from various oils, or you can just use olive or vegetable oil to cook with.

Vegan fitness

Everyone can get in shape, even vegans. And the benefits are rewarding. You can improve your mental and physical wellbeing from even the smallest amount of exercise. Just like any athlete, you need to eat a balanced diet. Here are some tips for all the vegan athletes out there.

You won’t be malnourished. Plants grow from our nutrient dense planet and can provide everything you need to refuel your body. After all, the strongest and biggest animals in the world are total plant-eaters!

Fill up on protein. Tofu, legumes, grains, and seitan are proteins that can help you gain muscle quickly. Every plant food has protein, but these sources have a higher percentage per calorie. If you want, you can check out vegan protein powders made from soy, peas, hemp, or brown rice.

Eat sufficient amounts of fat. Fat provides more energy than protein and carbohydrates, and promotes muscle gain. Building muscle is a positive energy balance, which means you need to consume more calories than you work off. It takes roughly 2,800 calories to gain one pound of muscle!

Get your carbs in. Carbohydrates are the body’s preferred source of energy and it’ll help aid in quicker recovery times in between workouts.

Drink a ton of water. When you turn vegan, your fiber intake almost always increases. You may experience abdominal discomfort if you aren’t drinking enough. In addition, not drinking enough water can impair your body’s recovery and it keeps you hydrated.

There’s no secret hack. Building strength and endurance takes a lot of time and patience. You know your body best, listen to it when something doesn’t feel right. What works for one person will almost never work for another.

You don’t need nutritional supplements. You may take them if you’d like, but it isn’t required.

Avoid processed foods which are stripped of nutrients your body sorely needs. You should aim to eat mostly whole foods rich in nutrients.

Vegan baking

There are more plant-based ingredients than animal products in baking. Basically, the role of animal products vary depending on what you’re making, but a plant-based alternative can mimic the nutritional makeup and do the job just as well. If you need advice on how to do this, look no further.

Eggs add structure, moisture, and help bind together ingredients. To replace eggs, flaxseed eggs are the most common swap because when mixed with water, it coagulates like an egg. There are many other replacements like applesauce, mashed banana, mylk, butter fruit, vinegar and baking soda, carbonated water, and even sweet potatoes. Unless the recipe calls for a specific substitute, any of these can work. To make egg whites to form meringue, aquafaba works like magic.

Milk adds moisture to dough or batter and extra protein. To replace milk, any mylk alternative works. For heavier creams or milks, coconuts and cashews make the thickest bases.

Butter browns, enables heat to distribute, and gives a lot of delicious flavor in baked items. To replace butter, you can use canola oil, vegetable shortening, coconut oil, or a commercially available vegan butter. The less water content a fat has, the more crumbly the end product will be.

Plant-based nutrition

Nutrition is the one aspect of veganism that people worry about the most. Meeting your needs on a plant-based diet will require a bit more attention, but it’s easy. It’s important to learn the basics of nutrition as a vegan so that you can make the right choices for your body, age, and lifestyle. Once this falls into place, you’ll be noticing positive differences in your energy and overall health. A plant-based diet is associated with lower cholesterol, lower blood sugar levels, reduced risk of cancer and heart disease, and increased kidney function. Let’s see what it’s about.

Good nutrition isn’t about perfection, it’s about making good choices most of the time. Even if someone isn’t vegan, they still need to eat a variety of fruits, vegetables, whole grains, and legumes to meet their nutritional needs. It is not possible to survive without plant-based foods!

There are six essential nutrients the body needs to function. They are fats, carbohydrates, proteins, vitamins, minerals, and water. Every single one of these can be found in plants.

Amino acids are the building blocks of protein. Every food has amino acids, but not every food has all nine essential amino acids.

Soy, tofu, tempeh, quinoa, hemp, and chia seeds are examples of complete proteins, meaning they contain all essential amino acids. However, you don’t need to consume complete proteins to get protein. As long as you are consuming a variety of foods, you are getting exposure to different amino acids and nutrients your body can utilize.

Lysine is an essential amino acid that isn’t very common in plant-based foods. The best sources come from legumes like beans, peanuts, soy, peas, and dal. If you are vegan and not consuming legumes, this can cause issues like fatigue and reproductive disorders- so eat your legumes!

This table shows how much protein these foods have

Chia Seeds 35g per 2tsp
Tofu 15g per 4oz
Whole Grain Bread (sprouted) 6g per slice
Quinoa 8g per cup
Hemp seeds 6g per 2tsp
Peanut Butter powder More protein per calorie
Oats 11g per cup
Nutritional Yeast 8g per 2tsp
Broccoli 4g per cooked bowl
Dal 18g per cup

Plant-based iron isn’t absorbed at the same rate as animal-based iron sources. As a result, vegans need to consume more iron rich foods than non-vegans to get the same amount of iron.

The best way to counter the lower absorption is to consume vitamin C with iron. If you’re taking iron supplements, take vitamin C with it. If you’re eating iron rich foods like beans, whole grains, leafy green vegetables, and dried fruits, pair it with fruit high in vitamin C. Nuts and seeds are also an excellent source of iron, and if you toast or roast them, the iron becomes more available.

The absorption of zinc is also hindered in plant-based sources. Yeast or sourdough used to make whole grain breads enhances zinc absorption. Crackers, flatbreads, and cooked grains don’t supply as much zinc compared to yeast or sourdough whole grain breads. Sprouts and legumes are also great sources of zinc, but sprouting them enhances zinc absorption.

Alpha-linolenic acid (ALA) is the only essential omega-3 fat because the other two (DHA and EPA) can be synthesized from ALA. ALA is found in very few plant-based sources, so it’s best to eat them daily. They are flaxseeds, chia seeds, hemp seeds, walnut oil, canola oil, flaxseed oil, hemp seed oil, and walnuts. You don’t need to eat a lot of these foods to get enough ALA. Half a tablespoon of chopped walnuts or half a tablespoon of chia seeds is enough to meet your body’s needs. Chia seed pudding with coconut milk and chopped walnuts is a sure fire way to get more than you need.

Plant-based foods haven’t been found to contain any active form of vitamin A that your body can use as is. However, fruits and vegetables provide compounds like beta-carotene to make vitamin A in the body. These compounds can be found in deep orange vegetables like winter squash, pumpkin, sweet potatoes, and carrots. Adding oils, butter fruit, or tahini with these foods will increase your vitamin A levels.

Vitamin D is a nutrient that can be synthesized when sunlight hits the skin. However, factors like age and climate can influence how much vitamin D you’re getting. For people in warmer climates, all you need is 10 to 20 minutes of sun exposure per day. People 70 years old or older should do well with 30 minutes per day. If you’re living in a climate where the sun is routinely weak, it’s best to get vitamin D from a supplement, vegan or not.There are two types of vitamin D supplements. Vitamin D3 is the most common, and it’s derived from animal sources. Vitamin D2 comes from yeast. The difference should be seen on a label.

Fortified foods and supplements are the only two reliable sources of vitamin B12 for vegans. B12 is so important that both vegans and non vegans should supplement to ensure they get enough. A deficiency can cause paralysis, blindness, nerve damage, or even death.

Getting enough calcium on a plant-based diet is easy if you’re eating lots of tofu, fortified plant milks, broccoli, beans, whole grains, and other leafy green vegetables. The older you get, the harder it is for your body to absorb calcium, so just eat more calcium rich foods or take a supplement.

This table shows some plant-based sources of calcium

Soy Foods 350 mg per 100g
Beans and Peas ~16% of RDI per 150g
Dals
Almonds 97mg per 35g
Bhindi 130mg per 2 tsp
Amaranth & Teff 126mg per 250g
Seaweed 126mg per 80g
Green leafy vegetables - Methi, palak 84–142 mg per cooked 1/2 cup
Oranges, Berries 40-60mg per fruit
Sugarcane 179mg per tsp

Getting fat from butter fruits, nuts, and seeds is the healthiest because they come packed with other nutrients. Unsaturated fats from plant-based foods are also associated with better heart health and lower cholesterol.

Restricted versions of plant-based diets like raw foods or low fat can make it harder to meet nutrient needs and stay committed. You don’t need to do this unless you want to, but the advantages are not crystal clear.

Raising plant-based children

Many vegans want to help their child go vegan or have a vegan pregnancy in the future. Raising children vegan will not stunt their growth or impair their development. We will offer some words of advice, but please consult with a medical professional if you want to have a vegan pregnancy or want to raise your child vegan.

A plant-based diet is safe and nutritionally adequate during pregnancy. Discuss your concerns or worries with a professional.

Be mindful of eating too many foods that can cause issues or even a miscarraige under extreme circumstances. They are pineapple, coriander, sesame seeds, aloe vera, papaya, unpeeled vegetables, sprouted potatoes, fenugreek, asafoetida, and garlic. Consult with a professional to avoid any complications.

Pregnant women who consume a well planned plant-based diet may help prevent DNA damage, reduce risk of developmental issues, protect against gestational diabetes, lower risk of postpartum depression, and even reduce risk of infant mortality.

During pregnancy, some mock meats, vegan cheeses, and vegan desserts that are processed should be avoided, if not eliminated. All foods have some level of chemical or mechanical processing, but the less processed the better so that more nutrients can be consumed.

Avoid raw sprouts, unwashed produce, and unpasteurized juice when pregnant to avoid bacterial contamination and harm to your baby.

Children are naturally drawn to animals. If you gently explain what animal products are, your kid will likely not want to eat them. This is an effective way for your child to practice and internalize compassion in their youth. Growing up with this perspective will encourage them to do the least amount of harm not just to animals, but to people as well.

Teach your child that veganism can be a superpower! A plant-powered kid can do anything because they are strong and compassionate.

Your kid will be healthier because they’ll learn to LOVE fruits and vegetables. Well, they might not like everything, but the earlier you introduce them to plant-based foods the better. It’ll feel rewarding to give them a strong, healthy start to life.

If your child is having a hard time going vegan, you can start them off on a vegetarian diet with eggs and dairy products first. Later on, you can start to introduce vegan versions of these items.

Don’t tell your kids something is vegan if they’re having a hard time with veganism. Make their favorite meal vegan without saying anything. After they enjoy it, telling them can be a very positive experience.

Vegan treats! Vegan ice creams, sorbets, cookies, cakes, and so on can easily be made vegan or purchased at the store. No kid can turn down a treat, and they’ll love it just as much as dairy-based counterparts.

Take your family to an animal sanctuary or shelter so they can meet and interact with rescued animals. They will get to learn more about the personalities of animals and it doubles as family bonding time!

Let your child help you in the kitchen. Many kids love helping in the kitchen by chopping colorful vegetables, stirring, or decorating cookies. Your child will feel very proud of him or herself after eating a meal they helped make!

Meal time should be the most exciting part of the day. Making foods more kid friendly or serving smaller portions will look more appealing. Lunches can be full of snacks, breakfasts can be colorful, and dinner can be their favorites made vegan.

Section 6

VEGAN RESTAURANTS

METRO CITIES

Having a specific vegan restaurant is good enough but a special vegan menu is just marvellous. The oldest trick in the book is to customize a vegetarian menu. You could walk into a McDonald’s to buy a burger with vegan sauces (ketchup or eggless mayo) and enjoy the best fries there.

Here is our list of vegan and vegan friendly restaurants in each city!

Dinner Table

BANGALORE

RESTAURANT

VEGAN HEAT

AREA Kormangala, Indranagar

CATEGORY American, Pan-asian, Indian

BEST KNOWN FOR Pizza

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

SANTE SPA CUISINE

AREA Domlur

CATEGORY Desserts

BEST KNOWN FOR Mud cake, chocolate pie

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

ENERJUVATE

AREA Kormangala

CATEGORY Desserts

BEST KNOWN FOR Sizzling Brownie

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

THIRD WAVE

AREA Pan India

CATEGORY Desserts

BEST KNOWN FOR Coffee and banana bread

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

CHINITA REAL
MEXICAN FOOD

AREA Kormangala, Indranagar

CATEGORY Food & Desserts

BEST KNOWN FOR Tacos and Churros

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

HABIBI FALAFEL

AREA Kormangala, Indranagar

CATEGORY Food

BEST KNOWN FOR Falafel, hummus

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BURMA BURMA

AREA Indranagar

CATEGORY Food

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

DOFU

AREA Indranagar

CATEGORY Food

BEST KNOWN FOR Kimchi Fried Rice

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

THE PIZZA BAKERY

AREA Indranagar

CATEGORY Food

BEST KNOWN FOR Pizza

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

VEGAN KITCHEN
BY INFINITEA

AREA Cunningham Road

CATEGORY Food

BEST KNOWN FOR Mexican, Italian

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

THE FUSSY VEGAN

AREA Indranagar

CATEGORY Food

BEST KNOWN FOR North Indian

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

GREEN THEORY

AREA Residency road

CATEGORY Food

BEST KNOWN FOR Continental

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

SUBWAY

AREA Chain

CATEGORY Food

BEST KNOWN FOR Sandwiches

RESTAURANT

CANDICE'S GOURMET
SANDWICHES

AREA Indranagar

CATEGORY Food

BEST KNOWN FOR Sandwiches

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BOHEMIANS

AREA Indranagar

CATEGORY Food & Desserts

BEST KNOWN FOR Okra fries, mediterranean food, chocolate cake, vegan tiramisu

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BASKIN ROBBINS

AREA Chain

CATEGORY Desserts

BEST KNOWN FOR Mississippi Mud & Mango Flavours

RESTAURANT

BLUE TOKAI

AREA Kormangala, Indranagar

CATEGORY Desserts, coffee, snacks

BEST KNOWN FOR Raw coffee cake, vegan waffles

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

CAFE TERRA

AREA Kormangala, Indranagar

CATEGORY Breakfast

BEST KNOWN FOR Vegan Breakfast

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

JUSTBE RESTO CAFE

AREA Sadashiv Nagar

CATEGORY Whole foods/healthy

BEST KNOWN FOR Healthy, delicious, and all vegan. Ambience is airy and peaceful.

CLICK HERE TO ORDER ON ZOMATO

MUMBAI

RESTAURANT

VEGAN BITES

AREA Lower Parel

CATEGORY Desserts

BEST KNOWN FOR Cakes

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

GOODDO

AREA Lower Parel

CATEGORY Fast Food

BEST KNOWN FOR Kheema pav, Chicken style fried crispies

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

VEGAN HEART

AREA Andheri

CATEGORY Desserts

BEST KNOWN FOR Icecream, cupcakes

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

RARE EARTH

AREA Khar

CATEGORY Cafe

BEST KNOWN FOR Pizza

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

YOGISATTVA

AREA Khar

CATEGORY Healthy

BEST KNOWN FOR Black Sesame Ice Cream with Straberry Chia Jam

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

TAO

AREA Bandra West

CATEGORY Asian

BEST KNOWN FOR Soup, Momo

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BURMA BURMA

AREA Fort

CATEGORY Tofu stir fry, Bubble tea, Samosa Soup

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

SESAMI ASIAN KITCHEN

AREA Powai

CATEGORY Asian, Thai

BEST KNOWN FOR Soup, Salad, and Dumplings

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

GARDE MANGER CAFE

AREA Vile Parle East

CATEGORY Italian Bakery

BEST KNOWN FOR Tofu tikka steak with quinoa

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BOMBAY PIZZA COMPANY

AREA Khar

CATEGORY Italian

BEST KNOWN FOR Pizza

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

LA CANE BISTRO

AREA Khar

CATEGORY Healthy

BEST KNOWN FOR Vegan garlic bread, Tofu tartines

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

SUBWAY

AREA Chain

CATEGORY Food

BEST KNOWN FOR Sandwiches

RESTAURANT

THE LITTLE DOOR

AREA Veera Desai Road

CATEGORY Casual Dining

BEST KNOWN FOR A variety of hummus

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

EARTHLINGS CAFE

AREA Andheri

CATEGORY Cafe

BEST KNOWN FOR Mock chicken nuggets, Mock chicken fritters

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

EARTH CAFE

AREA Bandra West

CATEGORY Healthy

BEST KNOWN FOR Hummus bowls, Agli olio, Tofu Scramble

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BOMBAY SALAD CO.

AREA Bandra West

CATEGORY Casual Dining, healthy

BEST KNOWN FOR Make your own salad option

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

SADAK CHAAP

AREA Khar

CATEGORY Street food

BEST KNOWN FOR Hariyali Chaap

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

AHARVEDA

AREA Andheri West

CATEGORY Healthy, continental

BEST KNOWN FOR Pizza, Broccoli soup

CLICK HERE TO ORDER ON ZOMATO

CHENNAI

RESTAURANT

THE VEGAN BOWL

AREA T Nagar

CATEGORY Ice Cream

BEST KNOWN FOR Fruit Ice Cream

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

THE MAYFLOWER

AREA Teynampet

CATEGORY Italian, Asian, Continental, European, Mediterranean, Healthy Food

BEST KNOWN FOR Thai green veg curry, Khao Suey

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

HAMSA

AREA Adyar

CATEGORY North Indian, Desserts, Beverages

BEST KNOWN FOR Baby corn milagu, vadai, varuval

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

LYFE BY SOUL
GARDEN BISTRO

AREA Alwarpet

CATEGORY North Indian, Fast Food, Beverages

BEST KNOWN FOR Signature salads and Mega Bowl

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BABA RAMDEV
VEGAN ICE CREAM

AREA George Town

CATEGORY Ice cream

BEST KNOWN FOR Butterscotch

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

PREM'S GRAAMA
BHOJANAM

AREA Adyar

CATEGORY South Indian

BEST KNOWN FOR Millet Veg Bhajji, Ragi ball

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

TEA VILLA CAFE

AREA T. Nagar

CATEGORY Casual Dining - Continental,
North Indian, Italian, Desserts, Fast Food, Chinese, Beverages

BEST KNOWN FOR Brown rice poha, aglio olio, Arabiata

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

KRIYATES

AREA Okkiyampet

CATEGORY South Indian

BEST KNOWN FOR Vada, Paniyaram

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

THE CYCLE GAP

AREA Adyar

CATEGORY Casual dining

BEST KNOWN FOR Beer batter onion rings

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

601 - THE PARK

AREA Nungambakkam

CATEGORY Fine Dining

BEST KNOWN FOR Asian

CLICK HERE TO ORDER ON ZOMATO

DELHI

RESTAURANT

VEGAN EXPRESS

AREA Kalkaji

CATEGORY Healthy Food, Wraps

BEST KNOWN FOR Tofu wrap, Fried Tempura

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

LOVING HUT

AREA South City 1

CATEGORY Quick bites, bakery

BEST KNOWN FOR Vegan meat

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

VEGAN 99

AREA Rohini

CATEGORY Fast Food

BEST KNOWN FOR Momo, spring roll

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

VEGAN NASHTA

AREA Sector 22, Noida

CATEGORY North Indian

BEST KNOWN FOR Poha, paratha

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

VEGAN HUT

AREA Khanpur

CATEGORY Quick Bites

BEST KNOWN FOR Vegan Hut thali

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

BURMA BURMA

AREA Saket

CATEGORY Casual Dining

BEST KNOWN FOR Lemongrass curry, coconut pudding

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

PERCH WINE &
COFFEE BAR

AREA Khan market

CATEGORY Cafe, bar

BEST KNOWN FOR Vegan eggplant parmigiana

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

HEALTHYLICIOUS
KITCHEN

AREA Malviya Nagar

CATEGORY Healthy Food

BEST KNOWN FOR Tofu Fajita Rice

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

ROSE CAFE

AREA Saket

CATEGORY Cafe

BEST KNOWN FOR Garlic herb mushroom & mustard

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

ANNAMAYA

AREA Aerocity

CATEGORY Fine Dining

BEST KNOWN FOR Aloo wadiyan

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

GREENR CAFE

AREA Vasant Vihar, Greater Kailash

CATEGORY Italian, Mexican

BEST KNOWN FOR Teriyaki Tofu

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

FAB CAFE

AREA Vasant Kunj

CATEGORY Cafe

BEST KNOWN FOR Sunshine tofu akiri

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

I SACKED NEWTON

AREA Noida

CATEGORY Casual Dining

BEST KNOWN FOR Soups, salad - ask for a separate vegan menu

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

THE GRAMMAR ROOM

AREA Mehrauli

CATEGORY Casual Dining

BEST KNOWN FOR Br-avo, Curry up bowl - separate vegan menu available

CLICK HERE TO ORDER ON ZOMATO

RESTAURANT

CAFE LOTA

AREA Pragati Maidan

CATEGORY Cafe

BEST KNOWN FOR Sattu paratha, Stew

CLICK HERE TO ORDER ON ZOMATO

Section 7
Popcorn

Top 10
documentaries
to watch

Videocam
Cowspiracy

Follow the shocking, yet humorous, journey of an aspiring environmentalist, as he daringly seeks to find the real solution to the most pressing environmental issues and true path to sustainability- A must watch for the people who think "being vegetarian" is enough.

WHERE TO WATCH: NETFLIX

What the health

This documentary questions the consumption of meat and dairy by examining the link between diet and diseases.

WHERE TO WATCH: NETFLIX

Game changers

James Wilks travels the world on a quest to find the truth about meat, protein, and strength. Showcasing elite athletes, special ops soldiers, and visionary scientists to change the way people eat and live. Although there are controversies about the facts in this movie, the point here is to bring awareness to the people who ask athletes “ where does your protein come from?”

WHERE TO WATCH: NETFLIX

Blackfish

The story of Tilikum, a captive killer whale that has taken the lives of several people, underscores problems within the sea-park industry, man's relationship to nature, and how little has been learned about these highly intelligent mammals.

WHERE TO WATCH: NETFLIX, AMAZON PRIME

Dominion

Filmmakers use hidden cameras and aerial drones to investigate the dark side of animal agriculture.

WHERE TO WATCH: AMAZON PRIME, IMDB

Glasses Earthlings

Earthlings is a 2005 American documentary film about humanity's use of other animals as pets, food, clothing, entertainment, and for scientific research.

WHERE TO WATCH: YOUTUBE, AMAZON PRIME, IMDB

The cove

In Taiji, Japan, local fishermen hide a gruesome secret: the capture and slaughter of dolphins.

WHERE TO WATCH: AMAZON PRIME, IMDB

Food inc

Documentary filmmaker Robert Kenner examines how mammoth corporations have taken over all aspects of the food chain in the United States, from the farms where our food is grown to the chain restaurants and supermarkets where it's sold.

WHERE TO WATCH: AMAZON PRIME, DOCUMENTARY MANIA, IMDB

Vegucated
Reel

Vegucated is a 2011 American documentary film that explores the challenges of converting to a vegan diet.

WHERE TO WATCH: AMAZON PRIME, NETFLIX

End of meat

Philosophers, scientists, artists, and activists provide their insight and opinion on the role of animals in society, and investigate what a post-meat world would mean for the environment.

WHERE TO WATCH: AMAZON PRIME, IMDB

Seaspiracy

This is a detailed documentary on what goes on in the Fish Industry and the environmental impact it has on the planet.

WHERE TO WATCH: YOUTUBE, NETFLIX

Section 8

RECOMMENDED COMMUNITIES / SOCIAL MEDIA CHANNELS

Social media

FACEBOOK GROUPS

India Raw Vegan and Fruitarian Community

A healthy detox platform with lots of reading material and healthy vegan recipes

India Vegan Revolution

A social community and support group for vegans and vegan enthusiasts (transitioning) across India and around the world.
1. Vegan news and wisdom.
2. Vegan humor and stories.
3. Vegan queries, advises and solutions.
4. Vegan Advocacy / Support / Help topics.
5. Vegan Food & Recipes.
6. Vegan / Animal Rights Activism.
7. Well researched explanation of Religious texts.

Vegan for Beginners

A great platform for recipes, common questions owing to an easy shift to the vegan lifestyle

WEBSITES

Sharan India

SHARAN is devoted towards spreading awareness about holistic health and an ecologically sustainable compassionate lifestyle.

Plant Based News

An informative resource creating awareness about ethical consumerism, sustainability, and the plant-based lifestyle.

Live Kindly

Your one stop information yard for latest updates about Innovation and Style - to make this world a better place.

YOUTUBE CHANNELS

Pickup Limes

Kickstarted by a certified nutritionist based out of Amsterdam; Great for vegan recipes (global cuisine) and general health & productivity tips.

Avant Garde Vegan

INCREDIBLE VEGAN RECIPES EVERY WEEK by vegan chef Gaz Oakley who worked as a professional chef for a number of years before going vegan 5 years ago. Using his culinary knowledge he will be bringing you unique & exciting vegan recipes every Sunday. Also includes fitness, fashion, travel, music & vegan lifestyle!

Archana’s kitchen

Archana's Kitchen is India's leading recipe and food discovery platform that gives the world credible and confident 'DIY' solutions for everyday cooking.

Section 9

Average life of a dairy cow:

Approximately 20 years

Average life of a dairy cow in an industry:

4.5 - 6 years

Average no. of natural births vs births forced in the industry:


Under normal circumstances, a cow stops breeding at the age of 10 - 12 years old. Cows are pregnant for about 9.5 months to give birth to a single calf. After 300 days of milking, a dry period of 45 - 60 days occurs, allowing the cow to rest.

In the dairy industry, the cow first gives birth when they are about 15 months old and then are bred annually (just like most wild bovines) until milk production decreases to the point that it is more economical to replace the cow with a younger one. For most cows, that happens when they are about 7 years old.

Average no. of ltrs produced by an industrial cow before being sent to slaughter:


In the year 2018 to 2019, India produced 187.7 million tons of milk.

A cow produces about 200,000 glasses of milk in her lifetime! In 305 days, a good dairy cow can produce 2,326 gallons or 20,000 pounds or 37,216 glasses of milk!

In India, Gir cow of Gujarat produces 60 - 80 litres of milk per day. Sahiwal cow - gives 2000 - 3000 L annually as it produces milk for about 10 months after giving birth. Rathi cow - 6 to 8 litres of milk per day. Red Sindhi cow - 2000 - 3000 L annually.