Celebrating World Vegan Day with Millet & Vegetable Upma & Sweet Potato & Coconut Kheer

Millet & Vegetable Upma (Vegan Style)

Why it’s great:

Packed with fibre, protein, and minerals, this upma swaps refined semolina for foxtail millet — a wholesome, gluten-free grain. It’s light on the stomach but keeps you full for hours.

Ingredients (Serves 2–3):

• 1 cup foxtail millet (thinai or kangni)
• 2 cups water
• 1 tbsp cold-pressed coconut or sesame oil
• ½ tsp mustard seeds
• ½ tsp urad dal (optional)
• 1 small onion, finely chopped
• 1 carrot, finely chopped
• ½ cup green peas
• ½ tsp grated ginger
• 1 green chilli, finely sliced (optional)
• A few curry leaves
• Salt to taste
• Juice of ½ lemon
• Fresh coriander for garnish

Method:

1. Rinse and toast the millet lightly in a dry pan for 3–4 minutes until fragrant. Set aside.
2. In a pan, heat oil, add mustard seeds and let them splutter.
3. Add urad dal (if using), onion, ginger, and chilli. Sauté till soft.
4. Add carrots, peas, and curry leaves. Stir-fry for 2–3 minutes.
5. Add 2 cups of water and salt. Bring to a boil.
6. Stir in the toasted millet, reduce heat, and cover. Cook for 8–10 minutes until soft and fluffy.
7. Squeeze lemon juice and garnish with coriander before serving.

Tip: Add roasted peanuts or cashews for crunch and extra protein.

Sweet Potato & Coconut Kheer 

Why it’s wonderful:

This comforting dessert replaces milk with coconut milk and refined sugar with jaggery, making it vegan, wholesome, and rich in natural sweetness. Sweet potatoes add vitamin A, fibre, and a creamy texture — ideal for seniors and festive days alike.

Ingredients (Serves 3–4):

• 1 medium sweet potato (boiled and mashed)
• 1 cup thick coconut milk
• ½ cup thin coconut milk (or diluted version of the above)
• ¼ cup grated jaggery (adjust to taste)
• ½ tsp cardamom powder
• 1 tbsp chopped cashews and raisins (optional, roasted in coconut oil)
• 1 tsp coconut oil or vegan ghee alternative

Method:

1. Boil the sweet potato until soft. Peel and mash well.
2. Heat a pan, add a teaspoon of coconut oil, and lightly roast the mashed sweet potato for 2–3 minutes.
3. Add the thin coconut milk and jaggery. Stir on low flame till the jaggery dissolves.
4. Add cardamom and finally the thick coconut milk. Simmer gently for 2 minutes — do not boil after adding thick coconut milk.
5. Garnish with roasted nuts and raisins. Serve warm or chilled.

Tip: Add a few strands of saffron soaked in warm water for a festive touch.

Celebrate World Vegan Day with a Thoughtful Twist

World Vegan Day isn’t just about food — it’s about compassion and health. These recipes combine traditional Indian flavours with plant-based goodness, proving that vegan eating can be both nourishing and joyful.