The Fasting Flour Powerhouses
When regular grains are off the menu, special flours take center stage. Kuttu ka atta (buckwheat flour) is a northern Indian staple, loved for its nutty flavour. It’s used to make crispy puris and parathas, often served with a simple potato curry. Similarly,
singhara ka atta (water chestnut flour) and rajgira ka atta (amaranth flour) are used to prepare everything from cheelas (pancakes) to halwa. These flours are not only permitted for fasting but are also packed with protein and fibre, providing sustained energy. During fasts, regular table salt is often replaced with sendha namak (rock salt), which is considered purer and has cooling properties.
The Versatile Sabudana
No Sawan food list is complete without sabudana (tapioca pearls). In Maharashtra and Gujarat, Sabudana Khichdi is a beloved classic. These soft, chewy pearls are tossed with roasted peanuts, boiled potatoes, cumin, and green chillies to create a dish that is both light and incredibly filling. Another popular creation is the Sabudana Vada, a crispy, deep-fried patty made from a similar mixture, perfect for an evening snack with a side of yoghurt. For those with a sweet tooth, Sabudana Kheer, a creamy pudding cooked in milk with cardamom and nuts, offers a comforting end to a fasting day.
Hearty Curries and Vegetables
Potatoes are the undisputed king of fasting vegetables. A simple ‘vrat wale aloo’ curry, spiced with cumin, green chillies, and ginger, is a common sight in Punjabi households and across North India. This dish pairs perfectly with Kuttu puris. Another popular dish is Dahi Aloo, where boiled potatoes are simmered in a tangy and creamy yoghurt-based gravy. Vegetables like arbi (colocasia) and lauki (bottle gourd) also feature prominently. Arbi is often made into crisp pakoras, while lauki is used in cooling raitas or transformed into a sweet halwa.
The Millet Substitute: Samak Rice
For those who miss rice during their fast, samak rice, also known as barnyard millet, comes to the rescue. It's not a true grain, making it acceptable for most fasting traditions. It can be cooked into a simple khichdi, similar to sabudana, especially in states like Madhya Pradesh, or prepared as a pulao with vegetables and mild spices. In Gujarat, it's a key ingredient in Farali Dhokla, a steamed and spongy snack that is a lighter alternative to fried foods. This versatile ingredient ensures that meals remain wholesome and satisfying.
Sweet Treats for Festive Feasting
Fasting in India is often punctuated by special sweets. Malpua, a syrupy pancake, is a particular favourite during Sawan, especially in Bihar and Uttar Pradesh. Often offered as prasad, these sweet, fried delights are sometimes soaked in sugar syrup and served plain or with a side of rabri. Makhana (fox nuts) are another fasting superstar, often roasted for a light snack or slow-cooked in milk to make a rich Makhana Kheer. From coconut laddoos to fruit chaat, the options for sweet indulgence are plentiful, turning a fast into a feast.
