Karwa Chauth: Vegan & Diabetic-Friendly Sargi Recipes

Sargi is the meal eaten before sunrise on Karwa Chauth, given usually by the mother-in-law, and it is an important start to the fasting day. For those who are vegan or who need to be careful with blood sugar, the traditional foods may not be the best choice, so a few adjustments can make it nourishing while still keeping to the meaning of the ritual.

Karwa Chauth is marked in many Indian households with fasting, prayer, and rituals, and for married women it is a day that is prepared for in advance. The day itself begins very early with sargi, which is a thali that is offered by the mother-in-law and eaten before the sun rises. This thali usually carries foods that are rich, sometimes sweet, or made with dairy, which may not suit everyone, especially those who have moved to a vegan lifestyle or people who need to monitor their blood sugar levels carefully. In these situations, the food choices for sargi have to be planned so that they are supportive for the fast but also aligned with dietary needs. The meal needs to provide steady energy, it should not lead to sudden sugar spikes, and it also has to be light enough to keep the stomach comfortable through the long day ahead. With the right grains, pulses, and plant-based substitutes, it is possible to create a sargi spread that feels close to tradition and at the same time healthy. Below are five recipes that can work well as vegan and diabetic-friendly options for the early morning ritual.

1. Multigrain Vegetable Upma

Upma is common in many homes for breakfast and it can easily be adapted to become a healthier option for sargi. Instead of making it only with semolina, it can be prepared with a mix of grains such as rolled oats, broken wheat, and even little millet, which all give slow release of energy. Vegetables like carrots, beans, and peas can be chopped and added to the dish, which increases fibre and nutrients. A simple tadka of curry leaves, mustard seeds, and green chilli in a small amount of oil gives flavour without heaviness. A squeeze of lemon at the end makes it fresh. This upma keeps the meal filling and balanced and it does not overload the body with sugar or fat.

2. Vegan Almond Milk Kheer With Foxtail Millet

Kheer is usually prepared with rice, sugar, and milk, but that does not work for vegans or people controlling diabetes. One way to prepare it is with foxtail millet, which has a lower glycaemic index, so it is gentler on blood sugar. Instead of refined sugar, a small portion of date palm jaggery or even a little stevia can be used. Almond milk or oat milk makes a creamy base that feels festive, and cardamom or chopped nuts give it the familiar taste of celebration. It is light, slightly sweet, and still brings the sense of indulgence that people expect from sargi.

3. Steamed Vegetable Idlis With Coconut Chutney

Idlis are steamed and naturally light, and for fasting they work well as they do not sit heavy in the stomach. The batter can be made with urad dal and millet instead of rice, which makes them more diabetic-friendly. When paired with coconut chutney that is made without curd, using fresh coconut, roasted chana dal, and green chilli, the result is wholesome and satisfying. The chutney can be tempered with curry leaves for flavour. This combination of idli and chutney gives a balance of protein, fibre, and healthy fats, which is helpful when food intake will be restricted for many hours.

4. Chia Seed And Fruit Bowl

Since the fast continues through the day without water after sunrise, hydration is important before it begins. Chia seeds, when soaked overnight in plant milk, form a gel-like texture that keeps the stomach full for long and slowly releases energy. This can be topped with fruits that are better for sugar control such as papaya, guava, or apple. Berries, if available, are also suitable. A sprinkle of flaxseeds or pumpkin seeds adds crunch and nutrition. This bowl is refreshing, vegan, and helps the body stay hydrated for longer, which is especially useful on Karwa Chauth.

5. Moong Dal Cheela With Mint Chutney

A savoury item is always important in a sargi spread, and moong dal cheela makes a good choice. The batter is prepared by soaking moong dal and grinding it with ginger, cumin, and green chilli. When cooked on a flat pan with just a little oil, it turns into a light pancake that is filling and rich in plant protein. For accompaniment, a fresh mint chutney can be made with mint, coriander, green chillies, and lemon juice. The flavours are bright and clean, and the dish provides strength without being too heavy or oily.