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    Home » main course

    Gobi Aloo Wrap – Cauliflower, Potato & Toasted Red Lentil Vegan Hummus Wrap

    Published: Mar 18, 2020 · Modified: Apr 3, 2020 by Richa 57 Comments

    Jump to Recipe   Print Recipe
    This delicious vegan hummus wrap is layered with creamy red lentil hummus, fragrant Indian Aloo Gobi potato and pea stir-fry, and crisp pickled onions!  Gobi Aloo Wrap. Perfect for packing for a healthy lunch! Jump to Recipe
    Editor’s Note: This post was originally published in September 2013 and has been updated for accuracy and comprehensiveness in March 2020.
    Vegan Gobi Aloo and Red Lentil Hummus Wrap stacked

    Red Lentil Hummus Wraps with Aloo Gobi & Pickled Onions

    Time for another delicious vegan wrap filled with a classic Indian dish – Aloo Gobi. 

    If you don’t like to eat a big Indian meal, all spread out on one big plate with a flatbread, breaking a flatbread into pieces using your hand. picking up the dry veggie side with the flatbread and dipping it in the lentil dal or other soups/stews etc. Well, then you can put everything into a wrap 🙂

    This vegan hummus wrap. Make it! It is filled with my Dad’s delicious Gobi Aloo Mutter (Indian Cauliflower Potato Stir-fry), some thick red lentil hummus – Masoor Dal, fresh cilantro and pickled onions.

    Serve with some cilantro chutney or Sriracha. Everything that can go on a Thali(plate), can go into this hummus wrap! I used red/pink/orange lentils for this hummus wrap since they cook really quickly.

    You can use any lentil or bean really. Just add some spices, cook and mash them up and use as a hummus base. Any Indian spiced Daal cooked with less water can be made into hummus. We should all eat more lentils:)


    stacked vegan red lentil hummus wraps with cauliflower and potato

     Ingredients needed for making Vegan Aloo Gobi & Lentil Hummus Wraps:

    • Red lentils: I used red/pink/orange lentils for this hummus wrap since they cook really quickly. You can use any lentil or bean really. Just add some spices, cook and mash them up and use as a hummus base. Any Indian spiced Daal cooked with less water can be made into hummus. 
    • As for seasoning, I used ground cumin, cayenne pepper, and garlic powder to lend an Indian touch to my hummus.
    • Aloo Gobi: I make these wraps whenever I have leftover Aloo Gobi and I recommend you do the same! If you are not a fan of the cauliflower potato combo, I listed a bunch of alternatives for you right above the recipe card.
    • Tortillas – regular medium or large wheat tortillas or gluten-free ones. Make sure you warm them up to make rolling easier.
    • Pickled onions: Make them yourself following my instructions below. You can add raw, thinly sliced onions as a shortcut. Or use spring onions.

    Tips and Substitutions:

    • The recipe makes enough filling for 2 wraps, but can easily be doubled. 
    • These can be made gluten-free with gluten-free tortillas. To make these grain-free, you could also forego the tortilla wraps by serving this all up in a bowl. Lettuce wraps would be another great low cal alternative.
    • You could also use the filling to make vegan tacos. Put all fillings in separate bowls and let everyone assemble their tacos themselves.
    • Feel free to add other crunchy veggies like red bell pepper, celery, carrots, kale, or lettuce.


    How to Make Vegan Aloo Gobi &  Red Lentil Hummus Wraps: 

    Make the red lentil hummus:

    Add a teaspoon of oil in a deep pan and heat on medium. Toast the washed lentils for about 2 minutes. 


    red lentils toasting in a small black saucepan

    Add water, spices, tomatoes and cook the lentils until tender.


    tomatoes water and spices being added to red lentils to make red lentil hummus

    The lentils should be all done after 10 minutes.

    cooked red lentils and tomatoes simmering in a black saucepan to make lentil hummus

    Mash them up a bit to make them easy to spread. Taste and adjust salt and spice to your taste.

    cooked red lentils being mashed in a saucepan to make red lentil hummus

    Assemble the wrap:

    Spread the red lentil hummus on a warm tortilla. with some extra lentils in the middle.

    red lentil hummus being spread on top of a wheat tortilla

    Top with cauliflower potato stir fry, pickled onions, and cilantro. 

    wheat tortilla topped with red lentil hummus, leftover aloo gobi, pickled onions and fresh cilantro

    Wrap the tortilla up using your fingers to gently tuck in the ingredients, so they stay inside the tortilla. Make sure your tortillas are nice and soft, so they don’t crack while you roll them. Cut them and serve with hot sauce.

    a cut and stacked vegan red lentil hummus wrap with cauliflower and broccoli

    Serve with some cilantro chutney or Sriracha. Everything that can go on a Thali(plate), can go into this hummus wrap!

    How to make Quick Pickled Onions:

    To make Picked Onions, soak the sliced red onion in enough vinegar. Add a generous dash of salt, sugar and chili powder. Mix, cover and let sit for a few hours and use.

    I usually store mine in the refrigerator for a few days and use them as needed. 




    stacked vegan red lentil hummus wraps with pickled onions, potatoes and cauliflower

     

    CAN THESE WRAPS BE MADE AHEAD OF TIME?

    Yes! This is a great recipe for meal prepping. Prepare the hummus and aloo gobi the night or even days before. Slice up your other fillings and have this wrap ready for lunch in no time!

    Other goodies you could add to a wrap: 

    • Adraki Gobi Gajar Mutter (Ginger-y Cauliflower Carrot Pea stir fry)
    • Samosa Potatoes 
    • Lentil Stew with Cauliflower
    • Potatoes with whole spices
    • Green Beans and Potatoes
    •  Mung Bean Soup with chili garlic.

     

    FOR MORE VEGAN WRAP RECIPES FROM THE BLOG:

    • Vegan Samosa Wrap
    • Jamaican Jerk Jackfruit Wrap
    • Buffalo Tofu Wrap
    • Vegan Wrap with Spicy Black Beans
     
    a stacked red lentil hummus wrap against a black background
    Print Recipe
    5 from 12 votes

    Gobi Aloo Wrap Vegan Red Lentils Hummus Wrap with Cauliflower and Potatoes

    Allergen Information: Free of Dairy, egg, corn, soy, nut, yeast. It can be made gluten-free with GF wraps. It can be made grain-free by skipping the wraps or using lettuce leaves. Serve in a bowl.
    Prep Time10 mins
    Cook Time17 mins
    Total Time27 mins
    Course: dinner, lunch
    Cuisine: American, Indian
    Keyword: red lentil hummus, vegan hummus wrap, vegan wrap recipe
    Servings: 2
    Calories: 395.76kcal
    Author: Vegan Richa

    Ingredients

    For the Indian spiced Lentil hummus:

    • 1/2 cup (3.39 oz) red/pink/orange lentils
    • 1 cup (8.82 oz) water
    • 1/2 medium tomato chopped
    • 1/2 teaspoon salt
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon cumin powder
    • 1/4 teaspoon cayenne
    • 1 teaspoon Sriracha sauce or to taste
    • 1 x Recipe Gobi Aloo mutter Cauliflower Potato and peas stir fry - link see notes
    • Pickled Red Onion
    • Cilantro
    • salt+pepper
    • Medium or Large tortillas

    Instructions

    For the Lentil hummus:

    • Add a teaspoon of oil in a deep pan and heat on medium. Toast washed lentils in oil for 2 minutes. Add water, salt, spices, sriracha and tomato. Mix well. Partially cover and cook at low-medium heat. (13-15 minutes). Mix and mash after 15 minutes and use.

    Wrap:

    • Warm the tortilla. Spread a layer of lentil hummus. Add some more lentils at the 2/3  point of the tortilla.
    • Top with Cauliflower Potato and Peas stir fry.
    • Top with pickled onions, salt and pepper and cilantro.
    • Wrap, cut and serve with cilantro chutney or Sriracha/hot sauce.

    Notes

    • Use this recipe for making Aloo Gobi.
    • The recipe makes enough filling for 2 wraps, but can easily be doubled. 
    • These can be made gluten-free with gluten-free tortillas. To make these grain-free, you could also forego the tortilla wraps by serving this all up in a bowl. Lettuce wraps would be another great low cal alternative.
    • You could also use the filling to make vegan tacos. Put all fillings in separate bowls and let everyone assemble their tacos themselves. 
    • Feel free to add other crunchy veggies like red bell pepper, celery, carrots, kale, or lettuce.

    Nutrition

    Nutrition Facts
    Gobi Aloo Wrap Vegan Red Lentils Hummus Wrap with Cauliflower and Potatoes
    Amount Per Serving
    Calories 395.76 Calories from Fat 6
    % Daily Value*
    Fat 0.7g1%
    Saturated Fat 0.1g1%
    Sodium 646.09mg28%
    Potassium 502.63mg14%
    Carbohydrates 29.17g10%
    Fiber 14.09g59%
    Sugar 1.8g2%
    Protein 12.13g24%
    Vitamin A 360.17IU7%
    Vitamin C 7.69mg9%
    Calcium 25.2mg3%
    Iron 3.73mg21%
    * Percent Daily Values are based on a 2000 calorie diet.

     

     

    ~Its my Brain to blog Wednesday~
    Addressing some Frequently discussed topics as a part of Vegan Month of food. There is a lot more than can be added to each of these answers, but I try to keep it short. 🙂 Also, please imagine the answers being given with a smile in a nice tone. It is difficult to project that tone in a written medium. Thats how hubbs always is during verbal discussions, calm, collected, and full of information. And that I learn from him every day.

    Soy is super bad for you. Hence, Doctors suggest that I eat “fill in animal product” for “fill in any need”..


    Pic courtesy ThisModernWorld

    Meat, dairy, egg industry is like what Tobacco Industry was a few decades ago . Tobacco companies were able to maintain a strong pro-tobacco façade. Smoking focuses the mind. It’s good for you (doctors smoke!). It’s great for weight loss. It’s sexy. It’s cool. The tobacco industry spent big bucks to keep these ideas in the mind of the public for as long as it could. There is a lot of money in the Meat/Dairy/egg industry too.
    There is lots on information and misinformation(some times too much) both for and against arguments about Soy. Some of the studies might be tainted as in funded by the meat/dairy industry and some other for arguments might be tainted by support from the Soy industry. It is difficult to decide one way or the other, but choosing a side just because of the money (ads for eg to drink Real milk that comes from cows with a bunch of celebrities endorsing it)? On the blog, I tend to use more of the whole forms of soy with occasional soy meats and other applications.

    What about all the good stuff. Cheese, Chocolate, Ice cream. I will have to “give up” so many delicious things.
    On a plant based diet, We don’t “give up” anything. We “substitute” it with alternatives and work to vegan-ize dishes that we know. Some are difficult, some easy to either find a alternative or vegan-ize. But delicious, they all are. There are so many brands of vegan cheese, desserts, chocolates easily available in the markets these days. My mom has been badgering the larger markets in our small home town in India to supply Almond milk. They already have soy milk and some flavored almond milk has hit the shelves. (Yay! for Ma)

    But there is so much to do. change so many things in the diet, and outside diet and then there is eco-friendly, green, child labor free, fair trade and all that! And other immediate problems around me faced by human people. I am overwhelmed.
    So am I. But as Colleen says, Dont do nothing because you cannot do everything. Do something, anything. And dont stop at that and call it your comfort zone. We all can Keep doing something and something more.


    It is difficult being Vegan(diet).
    The transition to the diet initially feels difficult just like any major change in life like moving to a new city, getting married, new job, or having a baby. Take it one step at a time. Once you figure the ropes out, it feels like something you have been doing forever.
    There will always be instances when surrounded by limited options which can be difficult. But the ever increasing demand for vegan options are making those situations easier every year. In the past few years itself, I have seen several restaurants around change their menu to either identify already vegan options or adding some. Several people in different parts of the world are choosing plant based diet with or without easy availability of alternatives.

    Lets start with one plant based meal today.. this wrap.. shall we 🙂

    ~ end babble for the day ~

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    ⭐️⭐️⭐️⭐️ If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐

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    1. Candace J

      January 23, 2022 at 6:06 pm

      5 stars
      We made this for dinner tonight as written an it was mega delicious. I found the “ting” spice easily at our local Indian market. To our wrap We added cilantro and red onion as suggested as well as avocado and a thin layer of cashew creme I had lever over from a different recipe. Next time I will pickle the red onion. So so tasty.

      Reply
      • Vegan Richa Support

        January 26, 2022 at 11:10 am

        perfect =)

        Reply
    2. Christina

      January 07, 2021 at 5:26 am

      5 stars
      This is everything comfort food needed to make you feel warm and cozy inside!
      I loved the red lentil recipe and toasting them first…the flavours I couldn’t get enough of it! I love hummus and this is a recipe I will make again!
      The recipe for Gobi Aloo mutter was also really easy to make and when you wrap it up with the red lentils it is so satisfying!

      Reply
    3. Rachel

      December 13, 2020 at 11:40 am

      5 stars
      I loved this! So tasty. Definitely making this again.

      Reply
    4. Anni

      October 21, 2020 at 9:31 am

      5 stars
      Hi Richa
      I have both your recipe books and they’ve become our go to on an almost daily basis. I’m working my way through all your recipes online to give them a rating.

      Thank you for all your work and especially in the gluten-free zone, which is such a challenge for us!

      xx

      Reply
      • Richa

        October 21, 2020 at 11:29 am

        ❤️❤️❤️❤️

        Reply
    5. yogamom

      September 15, 2020 at 10:17 am

      5 stars
      This is such a good recipe for lunch/wrap. I actually made too much (doubled both recipes) and after a couple of days we were tired of eating wraps. So I took the leftover lentil recipe and cauliflower/potato recipe, threw it in my Vitamix, added some water and 1/2 can of leftover coconut milk, little bit of extra seasoning. Processed til smooth and creamy and got a delicious soup out of it.

      Reply
    6. Laura

      September 09, 2020 at 12:31 pm

      5 stars
      This was so good!! I used spicy mango humus (not home made) bc of time issues. Also really good.great combination of flavors and textures. Can’t wait to try the full recipe!

      Reply
      • Vegan Richa Support

        September 09, 2020 at 9:44 pm

        that is making me hungry . sounds great. thanks

        Reply
    7. Bhavana mali

      August 26, 2020 at 9:55 pm

      5 stars
      Hello Richa mam! Thanks for this amazing recipe , i tried this last night and my family loved it a lot. That aloo cauliflower together gave the bhaji taste of paav bhaji and for more flavour of bhaji i had also added bhaji masala to it.

      Reply
      • Vegan Richa Support

        August 28, 2020 at 12:32 pm

        sounds yummy – thanks for the nice review

        Reply
    8. Emily

      July 27, 2020 at 4:12 am

      These look delicious! I’m about to do my big online Indian-spice shopping spree so Gobi Aloo will be coming up soon in the menu rotation. 🙂

      Reply
      • Vegan Richa Support

        August 01, 2020 at 12:32 pm

        perfect! I have some really good items that I love on my shop site if you’re interested:

        Reply
    9. Marianne

      July 21, 2020 at 2:02 pm

      5 stars
      I’ve made many of your recipes. Just like all the others, this one can flavorful and also well written. My family thoroughly enjoyed the meal. thank you.

      Reply
    10. Sikha

      April 18, 2020 at 1:12 am

      Looks mouthwatering! I tried this in today’s breakfast, its taste so good and fulfilling. Thank you 🙂

      Reply
      • Sikha

        April 18, 2020 at 1:13 am

        5 stars
        Looks mouthwatering! I tried this in today’s breakfast, its taste so good and fulfilling. Thank you 🙂

        Reply
        • Vegan Richa Support

          April 18, 2020 at 11:53 am

          Thank you!

          Reply
      • Vegan Richa Support

        April 18, 2020 at 11:54 am

        healthy start to your day! Thank you!

        Reply
    11. Liz Flynn

      April 06, 2020 at 3:08 pm

      5 stars
      Lentils are my favorite ingredient of the moment, and I have been experimenting with different ideas. So far, I have made variations of dahls and soups. This recipe sounds amazing, and it is something that I think my children will enjoy as they love wraps.

      Reply
    12. Sarah

      April 02, 2020 at 9:25 am

      5 stars
      This was absolutely incredible, dare I say even better than my favorite Indian restaurant?! I’ve shared it with all my friends. So comforting with everything that’s going on right now – happy I had the time to make it!

      Reply
      • Richa

        April 02, 2020 at 11:41 am

        yay

        Reply
    13. Claudia

      March 31, 2020 at 3:03 pm

      Hi Richa, I’ve just made it, it was divine. The onions really fit, and they were so easy to prepare. Definitely a keeper. Thought the lentil hummus was a bit salty. It worked in the wrap, but I made some more for just dipping, for that the salt level was too much for me. Did you intended it to be salty? Or do you use a different salt (I used iodized table salt)?

      Reply
    14. Kathy

      March 30, 2020 at 8:30 am

      5 stars
      This was so good! I made the gobi aloo baked as I didn’t have any peas. I forgot to lower the heat with the lentils so they were a little dry but that was my fault. I can’t believe pickling is so easy, I loaded it down with onions as it was so tasty. Can’t wait to eat the rest of it tonight. I’m new to Indian cooking, this was the second recipe I’ve ever made. Will definitely be making more of your recipes!

      Reply
      • Richa

        March 30, 2020 at 11:16 am

        yay

        Reply
    15. trish

      March 18, 2020 at 5:53 pm

      5 stars
      Looks awesome! Would you have an EASY to make gf wrap that would work perfectly here? There were some fancy ones are the grocery store that were $12 for 4 or 6 wraps (no stuffing just the wrap!)…way out of my price range 🙂 I made one with rice flour a couple of times but it was so much work and so messy to clean up that I haven’t done it since.

      Reply
      • Richa

        March 18, 2020 at 7:31 pm

        the other options are the cauliflower flatbread or the sweet potato flatbread. they use psyllium, you can also use chia seed meal instead in those

        Reply
    16. Allyndra

      May 25, 2018 at 12:47 pm

      While I do believe you are a culinary deity, I think the anti-soy argument still doesn’t have sufficient scientific proof. I mean, look at the Orient, where most soy is consumed. Lowest rates of cancer, almost no obesity, definite scarcity of man-boobs…odd to me that folks don’t worry about hormones in animal products causing disease, yet they worry about soy…seems to me since humans are animals, and their genetic make up far closer to other animals than plants, that animal hormones would affect us far more readily than plant hormones. Until there is sufficient proof that soy-a food eaten for thousands of years in the Orient-is harmful, I’ll continue to eat it (I always buy organic though). You might notice that until the Occident invaded the Orient with Burger King and McDonald’s, the rampant fat and sugar fueled disease we have here (obesity related cancers, Type 2 diabetes, etc) were relatively rare in those soy-loving areas of the world…
      That said, your recipes always make me happy. I am a huge fan of your blog and cookbooks!

      Reply
      • Richa

        May 25, 2018 at 1:14 pm

        The statement was meant as an example of the myths and statements that everyone makes like where do you get your protein. I am not anti-soy. 🙂 I should make it clear above.

        Reply
    17. Sneha Kamath

      July 18, 2017 at 8:30 pm

      Made this for dinner today. Loved it ! 🙂

      Reply
      • Richa

        July 18, 2017 at 11:43 pm

        great!

        Reply
    18. Anonymous

      March 24, 2014 at 8:24 pm

      WoW! the typical cauliflower-potatoe-spicey-taste is great whatsoever, but the pickled onions give this dish such a twist I never want to forget! 🙂 🙂 🙂

      Reply
    19. Anonymous

      March 08, 2014 at 4:29 pm

      How do I make potato and cauliflower stir fry?

      Reply
    20. KP

      November 27, 2013 at 10:46 am

      This looks delicious!

      Reply
    21. Shivangi

      September 27, 2013 at 6:33 am

      Perfect. Tried it today. It was wonderful.

      Reply
      • Richa

        October 01, 2013 at 5:31 pm

        Awesome! so glad you liked it !

        Reply
    22. ®Pnr

      September 22, 2013 at 6:08 am

      Wow, Richa, these wraps look mouthwatering – especially with a flatbread! The Gobi Aloo Mutter is my favorite!

      https://pratheeshraviwnd.blogspot.com

      Reply
    23. Mihl

      September 21, 2013 at 12:51 pm

      Oh, please send some my way! This wrap looks so mouthwatering.

      Reply
    24. Joey

      September 20, 2013 at 5:06 pm

      I think potato and caulflower could be my favourite two veggies for Indian flavours. I empathised with the rest of the post – I had the first argument that really made me angry with someone about veganism this week – normally, I’m quite happy to talk about veganism with people who are interested or against it, but this person was persistently daft, telling me that her friend who was a vegan had a thyroid problem that was cured when “she ate protein again”. Too stupid for words. Anyhow, reading some sense from you made me feel better!

      Reply
      • Richa

        October 01, 2013 at 5:31 pm

        I am glad I could help:)

        Reply
    25. VeggieAmanda

      September 20, 2013 at 2:41 am

      What a lovely combination of flavors. I like how you toasted the lentils. I have never tried that before.

      Reply
    26. Sara

      September 19, 2013 at 9:40 pm

      I’ve already had dinner and desert, but I think I could still manage to eat a whole one of these beauties!! I so love cilantro too, the taste of it always makes me feel like I’m in a nice and tasty Mexican restaurant, yum!

      Reply
    27. India leigh

      September 19, 2013 at 9:11 pm

      I so want these wraps sitting in front of me right now! I hope the root canal heals quickly!!

      Reply
    28. veganmiam.com

      September 19, 2013 at 7:46 pm

      Wow, Richa, these wraps look mouthwatering – especially with a flatbread! The Gobi Aloo Mutter is my favorite!

      Reply
    29. Veganosaurus

      September 19, 2013 at 5:58 pm

      Those wraps look soooo good! The potatoes are calling out my name. 🙂

      Reply
    30. Caitlin

      September 19, 2013 at 5:47 pm

      love your brain to blog posts. that vintage cigarette poster is kind of awesome.

      i love the way this wrap looks. so hearty and filled with some of my favorite things. plus, i think everything tastes better in a wrap 😉

      Reply
      • Swastika

        April 24, 2015 at 4:12 pm

        This is the taste of India! 🙂

        Reply
    31. Annie

      September 19, 2013 at 2:16 am

      Everything is better in a wrap!

      Reply
    32. Caitlin

      September 19, 2013 at 12:35 am

      Looks divine!

      Reply
    33. Caitlin

      September 19, 2013 at 12:35 am

      Looks divine!

      Reply
    34. Divya Shivaraman

      September 18, 2013 at 9:49 pm

      wow…this is delicious with a twist…love the way the daal is use as sauce to smooth..

      Reply
    35. Glue and Glitter

      September 18, 2013 at 8:32 pm

      Mmm I am going to make a pickled onion this weekend – I love them on a sandwich but have never pickled an onion on its own!

      Reply

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    Hi, I'm Richa! I create flavorful plant based recipes that are inspired by my Indian upbringing, including many gluten-free, soy-free, and oil-free options.

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