Ongoing Weight Loss, usually shortened to OWL, is the second phase of the Atkins 20 plan. It comes after Induction, the strictest first phase, and before Pre-Maintenance. The original 2010 version of this post was garbled beyond repair, so it has been rewritten from the guidance Atkins publishes for health professionals, with notes from independent sources. Atkins now also calls this phase “Balancing the Diet,” so both names appear on its websites.
What stays the same and what changes
According to Atkins, most Induction habits carry over into OWL. You keep counting net carbs (total carbohydrate minus fiber, and minus sugar alcohols and allulose where they apply), eat protein at every meal, eat enough natural fat to feel satisfied, drink about eight glasses of water and other acceptable fluids, and get enough salt unless you have been told to follow a low-sodium diet. Atkins also advises a daily multivitamin and an omega-3 supplement. Check with your doctor or pharmacist before starting either, especially if you take other medicines.
Two things change. First, the list of foods gets a little longer: nuts and seeds, berries and a few other lower-carb fruits, more dairy foods, some vegetable juices, and legumes such as lentils and kidney beans. Second, your daily carb allowance rises slowly.
How the 5-gram steps work
Atkins sets the starting point at 25 grams of net carbs a day, rising in 5-gram steps, and recommends staying in OWL until you are within about 10 pounds of your goal weight. Foundation vegetables, such as salad greens and other low-carb vegetables, should still supply at least 12 to 15 grams of your daily net carbs. New foods are added gradually, following the order of what Atkins calls its Carb Ladder, so you can see how each one affects your weight, hunger and cravings.
Finding your personal carb limit
The real job of this phase is to find what Atkins calls your Carbohydrate Level for Losing: the number of grams of net carbs you can eat each day and still lose weight without hunger, cravings or fatigue coming back. Atkins says this level ranges from about 25 grams to 60 to 80 grams or more, and that age, sex, activity level, hormones and medications all affect it.
A few practical rules from the same guidance:
If you are losing less than about a pound a week on average, you are probably close to your limit and should not keep adding carbs.
It is better to stay slightly below your limit than to overshoot it and have to back up.
If weight loss stalls, Atkins suggests cutting your daily net carbs by 5 grams to see whether it starts again.
After a month or two, most people have a fair idea of where their limit lies.
Some people stall at under 50 grams. For them, Atkins suggests staying in OWL rather than moving to Pre-Maintenance, where carbs are added in larger 10-gram steps.
Doing OWL as a vegetarian
This phase matters most for vegetarian readers, because Atkins suggests that people who eat eggs and dairy skip Induction and start in OWL at 30 grams of net carbs. They then add 5 grams each week or every few weeks while weight loss continues. Atkins’ guidance for vegetarians includes these points:
Get protein from eggs, cheese and soy foods such as tofu and tempeh. Aim for no more than 6 grams of net carbs per serving of protein food.
Add nuts and seeds before berries, because they also supply fat and protein.
Legumes can come back early, but only in small portions of about 2 tablespoons, for example as a garnish on soup or salad.
Read labels on meat substitutes. Some contain added sugars or starches, some are breaded, and some vegetarian products contain egg or whey.
What independent sources say
The Harvard T.H. Chan School of Public Health says there is some evidence that low-carbohydrate diets may help people lose weight more quickly than low-fat diets. It also notes that a two-year trial found healthy diets with different proportions of carbohydrate, protein and fat worked equally well in the long run. In a large study of women, low-carb diets high in vegetable sources of fat and protein were linked to lower heart disease risk, but low-carb diets high in animal fat and protein were not. Harvard suggests that anyone trying a lower-carb diet include some fruits, vegetables and whole grains.
If you take medicine to lower blood sugar, Atkins itself says you need to work closely with your doctor, because doses may need to change as your diet changes. For a broader look at the evidence, see Atkins Diet Pros and Cons.
This article is general information, not medical advice. Talk to your doctor before starting a restrictive diet, especially if you have diabetes, kidney disease or another medical condition, are pregnant, or take regular medication.
The featured image is an AI-generated illustration of a vegetarian low-carb meal.
The original 2010 version of this post suggested inverted yoga poses, where the legs and hips are raised above the heart, as a way to control high blood pressure. Current medical guidance points the other way: inversions are among the poses people with high blood pressure are usually advised to approach with caution. This rewrite looks at what the evidence says about yoga and blood pressure, and how to practice more safely if your readings are high.
Start with your numbers
High blood pressure usually causes no symptoms, so the NHS says the only way to know whether you have it is to get it checked. In the UK, you are usually considered to have high blood pressure if your reading is 140/90 or higher when measured by a health professional, or 135/85 or higher at home. Lifestyle changes and blood pressure medicines can both help. Yoga can be one part of that lifestyle picture, but it is not a replacement for treatment your doctor recommends.
Can yoga lower blood pressure?
The evidence is encouraging but not settled.
Harvard Health Publishing describes a 2019 review and analysis of earlier studies, published in Mayo Clinic Proceedings. People who did yoga for about an hour, around five times a week for 13 weeks, had significant reductions in blood pressure. Most of them were overweight, middle-aged adults with high blood pressure. The improvements were greater when the practice included breathing techniques and meditation.
An earlier 2013 scientific statement from the American Heart Association found too few high-quality trials to recommend yoga specifically for lowering blood pressure. The same statement gave its strongest rating to aerobic exercise such as brisk walking, cycling and swimming, followed by dynamic resistance training.
In practice, yoga may help, especially a regular practice that includes slow breathing and relaxation. It works best alongside regular aerobic activity, not instead of it.
Poses and habits to be careful with
Blood pressure rises during any exercise, including yoga. Harvard Health notes that it rises more when you move quickly or hold poses for a long time. Its advice for people with high blood pressure includes:
Choose a beginner or gentle class and move slowly from one pose to the next.
Take short breaks from long holds. If a teacher holds a pose for longer than about 10 seconds, you can come out briefly and go back in. Child’s pose is a restful position between moves.
Keep breathing. Holding your breath can raise blood pressure. Lengthening your breaths is fine, but do not strain.
Be cautious with inversions. Advanced inversions such as shoulder stand, headstand and handstand are probably not a good idea. Downward-facing dog is generally considered fine for people whose high blood pressure is well controlled.
Finish lying down. Ending with relaxation on your back (savasana) lets breathing and blood pressure settle.
The National Center for Complementary and Integrative Health (NCCIH) lists severe high blood pressure among the conditions that may call for changing or avoiding some poses. It also advises beginners to avoid headstands, shoulder stands, the lotus position and forceful breathing. The AHA statement notes that existing guidelines advise against exercise programs, particularly resistance training, for people with uncontrolled severe hypertension (180/110 mm Hg or higher). If your readings are in that range, get them under control with your doctor before starting any new exercise.
A sensible way to begin
Tell your doctor you plan to start yoga, and tell your teacher about your blood pressure and any medicines you take. Keep taking your medication as prescribed. NCCIH warns against using yoga to put off seeing a health care provider about a medical problem. If you mainly want to practice slow breathing, our five-minute Breath Break explains a simple method and what the research shows.
This article is general information, not medical advice. If you have high blood pressure or heart disease, ask your doctor which kinds of exercise are right for you.
The featured image is an AI-generated illustration, not a photo of a real person.
Many people give up on exercise not because it is too hard, but because it gets boring. The original 2010 version of this post suggested hiring a personal trainer as the answer. A good trainer can help, but there are cheaper fixes to try first. The title “personal trainer” also guarantees very little on its own, so it is worth knowing what to check before you pay.
If boredom is the problem, try these first
Mayo Clinic suggests some simple ways to keep exercise interesting:
Choose activities you enjoy. You are more likely to stick with them, and anything that gets you moving counts.
Rotate activities. Switching between walking, swimming and cycling, for example, works different muscle groups. Mayo Clinic notes that this kind of cross-training also lowers the chance of overusing one muscle or joint.
Exercise with other people. Friends, neighbors or coworkers can add company and encouragement.
Learn something new. Classes and sports leagues at a recreation center or gym let you build a skill while you work out. See our guide to choosing a group fitness class.
Set a new goal. When motivation fades, a fresh goal or a new activity can help.
What a trainer can do for you
The American College of Sports Medicine (ACSM) describes a qualified personal trainer as a source of motivation and accountability. A good trainer can tailor exercises to your abilities, help you fit exercise into your schedule and reduce your risk of injury. Some people work with a trainer for a few sessions to get a program, then check in occasionally. Others meet weekly or more often.
A personal trainer is not the same as an athletic trainer. Mayo Clinic explains that athletic trainers are health care specialists who focus on injury prevention and rehabilitation, and in the US they must hold national certification and state licensure. If you want to recover from an injury, an athletic trainer may suit you better.
Check credentials before you sign up
ACSM points out that there is no national standard or minimum requirement for using the title “personal trainer,” and Mayo Clinic notes that anyone can call themselves one. ACSM suggests asking:
Does the trainer have a degree in exercise science, kinesiology, exercise physiology, physical education or a related field?
Is their certification from a nationally recognized organization? In the US, ACSM points to the US Registry of Exercise Professionals (USREPS) as a place to check.
Do they keep up with continuing education?
Are they certified in first aid and CPR?
Do they have liability insurance?
Mayo Clinic also suggests considering a trainer who has already been vetted and hired by a reputable gym, and warns readers to be wary of anyone who tries to sell them products or supplements.
Ask about fit, cost and policies
Personality matters. You need someone who explains things clearly, answers your questions and asks about your background and preferences. ACSM also suggests asking about experience with clients like you, references, session length, what the price includes and the cancellation policy. Ask for the billing, scheduling and cancellation policies in writing. ACSM advises against signing a long-term contract with a personal trainer, and suggests asking whether your gym offers a free fitness assessment or trial session.
What a good first session looks like
According to ACSM, a trainer should ask about your medical conditions, medicines, past injuries and surgery, and any aches and pains before you start. They should offer a screening and fitness evaluation suited to what you plan to do, explain how to use the equipment safely, and help you set realistic goals. ACSM recommends getting medical clearance before starting an exercise program if you have been diagnosed with heart, metabolic or kidney disease, or have symptoms of one. A trainer who skips these steps and goes straight to a hard workout is a warning sign.
Looking for Thai vegan restaurants where you can enjoy fragrant curry, spicy noodles and fresh herbs without meat, fish sauce or dairy? You have more options than you might expect. Bangkok, Chiang Mai and Phuket have dedicated plant-based restaurants, and Thai restaurants elsewhere can sometimes prepare vegan versions of familiar dishes.
There is one important catch: a dish made with tofu or vegetables is not necessarily vegan. Traditional Thai recipes may include fish sauce, shrimp paste, oyster sauce, egg or meat-based stock, even when the finished plate looks completely plant-based.
This guide helps you find vegan restaurants in Thailand, choose dishes with confidence and ask the right questions when you visit a regular Thai restaurant at home or abroad.
Quick answer: where can you find Thai vegan restaurants?
Start with Bangkok, Chiang Mai and Phuket if you are visiting Thailand. In Bangkok, May Kaidee and May Veggie Home both describe their food as vegan, and Veganerie says everything it makes is plant-based. In Chiang Mai, Goodsouls Kitchen serves a plant-based menu, and Anchan serves vegetarian Thai food with its vegan dishes marked. In Phuket, Pure Vegan Heaven lists a café and a garden location on its official locations page. Always check the current branch, menu and opening status before you travel.
If you are searching near home, look up “vegan Thai restaurant near me,” check the restaurant’s menu, and ask whether the curry paste, sauces and broth contain animal ingredients.
Thai vegan restaurants in Bangkok
Bangkok is a good starting point for both traditional vegan Thai meals and newer plant-based cooking. These restaurants offer different styles, from familiar noodle dishes to vegan baked goods.
May Kaidee: Thai vegan classics and cooking classes
May Kaidee is a good choice if you want a restaurant devoted to Thai vegan cuisine. Its website says the story began with a street cart in 1988, and that the Bangkok restaurant and cooking school are now at Samsen Road Soi 5 in Old Bangkok, a few blocks from the original spot near Khao San Road. It describes the menu as authentic Thai vegan cuisine, so you do not have to remove ingredients from a conventional dish.
It is also worth considering if you want to combine a meal with learning how plant-based Thai cooking works. Check the restaurant’s official page for the address and current class arrangements, because class availability changes. You can read more in our post on May Kaidee and its cooking classes.
May Veggie Home: vegan pad Thai and Thai comfort food
May Veggie Home describes itself as 100% vegan cuisine, established in Bangkok since 2011. Its site shows dishes such as vegan pad Thai, vegan noodles and vegan krapao made with plant-based protein, along with burgers and cakes. The address on the website is the May Veggie Home Express branch, on the second floor of Prasarnmit Plaza on Sukhumvit Soi 23. Directory listings suggest there is also a larger branch elsewhere in Bangkok, so check which one suits you.
For first-time visitors to Bangkok, it is a useful example of how familiar Thai restaurant dishes can be made without animal products. The site also says it serves gluten-free and jay food (it spells the word “jane”) and asks you to tell the staff your requirements when you order.
Veganerie: casual plant-based dining in several neighbourhoods
Veganerie offers a broader vegan café and restaurant experience. Its website describes comfort food from all-day breakfast to dessert, plus bakery items, all made from plants. The official locations page lists Bangkok branches in areas such as Phrom Phong (Sukhumvit 24), Nana (Sukhumvit 11), Silom and Ratchathewi, as well as near the Grand Palace and on Soi Lasalle in Bangna.
Choose Veganerie if your group wants more than a Thai-only menu, or if you need an easy plant-based lunch with dessert afterwards. Confirm which branch is convenient and look at its menu before you go, because dishes vary between locations and over time. The website’s menu bar and its locations page do not list exactly the same branches, so double-check the branch you plan to visit.
Bangkok tip: Plan around your neighbourhood rather than travelling across the city for one dish. Traffic and operating hours can both affect your day.
Thai vegan restaurants in Chiang Mai
Chiang Mai has a strong plant-based dining scene, with restaurants serving Thai comfort food, Northern Thai dishes and international vegan meals.
Goodsouls Kitchen: plant-based Thai and international dishes
Goodsouls Kitchen describes its food as plant-based. Its website says the first restaurant opened in Chiang Mai in 2017, describes a menu with Western and Thai influences, and shows pad Thai and khao soi next to pizza, burgers and falafel. That makes it a good fit for mixed groups who want variety without leaving a vegan menu. The site also mentions a second Chiang Mai branch in the Changmoi district and a Bangkok branch, but the Bangkok restaurant is listed as closed on HappyCow, so do not plan around it. Check which Chiang Mai branch is open before you go.
Khao soi is especially interesting in northern Thailand. The traditional curry noodle soup is usually made with egg noodles, coconut milk and chicken or beef, as Wikipedia’s khao soi entry explains, so a vegan version needs suitable noodles, plant protein and an animal-free curry base. Always rely on the restaurant’s current menu for its actual recipe.
Anchan Vegetarian Restaurant: Thai food with labelled vegan options
Anchan Vegetarian Restaurant serves vegetarian Thai food with vegan dishes marked, on Nimmanhaeminda Road at Soi Hillside 2 in Chiang Mai’s Nimmanhaemin area. It is not an entirely vegan restaurant. Its official menu explains that a small asterisk in front of a dish means it is vegan, and it invites questions about dietary adaptations and allergies.
That distinction matters if you avoid all animal ingredients. When this guide was checked in October 2026, the fixed menu marked dishes such as the green curry with vegetables and tofu, the Thai papaya salad and the Thai basil mushroom and tofu stir fry as vegan. Others, including the pad Thai with mushrooms and several egg dishes, had no asterisk. Menus change, so ask which curry, soup or salad is fully vegan rather than assuming every vegetarian item qualifies.
Chiang Mai tip: If you want a Northern Thai dish, ask whether your khao soi or chilli dip uses fish sauce, shrimp paste, egg noodles or meat stock. A plant-based restaurant may make substitutions that a standard kitchen does not offer.
Thai vegan restaurants in Phuket
Pure Vegan Heaven: plant-based cafés with Thai flavours
Pure Vegan Heaven calls itself a vegan restaurant chain. Its official locations page lists two places in Phuket, a café at Soi Taiad and a garden location at Saiyuan, which map listings place in the Chalong and Rawai areas of southern Phuket. The chain also lists branches in Chiang Mai, Koh Phangan and Koh Samui. Its website describes its cooking as Thai fusion, mixing traditional Thai flavours with modern vegan twists.
It can be a practical starting point when you want a dedicated vegan kitchen rather than negotiating a seafood-heavy restaurant menu. The website’s footer dates from 2023 and 2024, so check the branch closest to where you are staying on a recent map listing, and do not rely on an old travel article alone.
Phuket tip: Vegan meals are not limited to dedicated cafés. Look out for restaurants and stalls displaying the Thai เจ (“jay”) sign, especially during the annual Vegetarian Festival, and check which vendors operate year-round.
What does “jay” mean at a Thai restaurant?
In Thailand, jay (เจ, sometimes written je or jeh) refers to a plant-based food tradition with roots in Chinese Buddhist and Taoist practice. It excludes meat, fish, egg and dairy. It traditionally also leaves out garlic, onion and other strong-smelling vegetables: HappyCow’s Thailand notes describe “gin jay” as a stricter diet that means no eggs, onions or garlic. Jay restaurants and food stalls are often marked with a yellow flag or sign showing the character เจ in red, and the flags multiply during the Vegetarian Festival. For the festival dates and more on eating in Thailand, see our guide to eating vegetarian and vegan in Thailand.
You may also see mangsawirat (มังสวิรัติ), which means vegetarian. It does not guarantee that a dish is vegan, since some vegetarian food contains egg, milk or other ingredients a vegan would avoid, and HappyCow notes that the word is not always understood by people who speak only Thai.
The easiest approach is to choose a clearly identified vegan or jay place. Jay food is vegan in principle, but vegan food is not necessarily jay. At a mixed-menu restaurant, explain your requirements in full instead of relying on the word “vegetarian” alone.
Seven Thai dishes to look for in vegan versions
Thai cuisine has plenty of dishes that work well with tofu, mushrooms, vegetables, herbs and coconut milk. The key is checking the sauce, paste, stock and toppings.
1. Vegan pad Thai
A vegan pad Thai can feature rice noodles, tofu, bean sprouts, chives, peanuts and a tamarind-based sauce. Conventional versions may contain fish sauce, dried shrimp or egg. Ask for a vegan sauce and no egg or dried shrimp, not simply “pad Thai with tofu.”
2. Vegan green curry
Green curry can be a rich, aromatic meal with coconut milk, vegetables, basil and tofu. However, many curry pastes contain shrimp paste, and some kitchens add fish sauce. A vegan curry needs an animal-free paste and seasonings, too.
3. Vegan red curry
Red curry is another good option when made with a vegan paste, coconut milk and vegetables. Ask whether the kitchen uses shrimp paste or seafood-based seasonings before ordering.
4. Vegan tom yum
Tom yum is known for its lemongrass, lime leaves, galangal and chilli. A vegan bowl can use mushrooms and vegetable broth. Check for fish sauce, seafood paste and meat stock.
5. Vegan som tam
Green papaya salad is fresh, spicy and crunchy. Standard versions can include fish sauce, dried shrimp or fermented fish products. Request a vegan dressing with no seafood ingredients.
6. Basil tofu or plant-based pad krapao
A stir-fry with holy basil, chilli and tofu or plant-based mince can be very satisfying. The key question is whether the cook uses oyster sauce or fish sauce. Some versions also come with a fried egg, which vegan diners should leave out.
7. Mango sticky rice
Mango sticky rice is a convenient dessert to ask about because its familiar ingredients are sticky rice, ripe mango and coconut milk. Still check the vendor’s toppings and preparation, especially if you have an allergy.
Hidden animal ingredients to check before ordering
The most common misunderstanding at a Thai restaurant is assuming “no meat” means “vegan.” These ingredients deserve special attention:
Ingredient
Where it may appear
What to ask
Fish sauce
Pad Thai, stir-fries, salads, soups
“Can you make it without fish sauce?”
Shrimp paste
Curry pastes, chilli pastes, sauces
“Is the curry paste free from shrimp paste?”
Oyster sauce
Vegetable stir-fries, noodles
“Do you use a vegan stir-fry sauce?”
Dried shrimp
Pad Thai, papaya salad, toppings
“Can you leave out dried shrimp?”
Egg
Pad Thai, fried rice, noodle dishes
“Please make it without egg.”
Meat or seafood stock
Soups, curries, noodle broth
“Is the broth vegetable-based?”
Dairy or honey
Desserts, drinks (Thai iced tea and iced coffee are often made with condensed or evaporated milk), some sauces
“Does this contain milk or honey?”
For allergies, ask separately about cross-contact, shared fryers and preparation equipment. “Vegan” does not automatically mean free from allergens such as peanuts, soy or wheat.
Helpful Thai phrases for eating vegan
You do not need fluent Thai to be more precise with your order. Showing a short phrase on your phone is often easier than explaining a complicated substitution.
Thai
Approximate pronunciation
English
กินเจ
gin jay
I eat jay (strictly plant-based food)
มีอาหารเจไหม
mee ahaan jay mai
Do you have jay food?
ไม่ใส่น้ำปลา
mai sai nam pla
No fish sauce
ไม่ใส่กะปิ
mai sai kapi
No shrimp paste
ไม่ใส่ไข่
mai sai khai
No egg
ไม่ใส่น้ำมันหอย
mai sai nam man hoi
No oyster sauce
ไม่ใส่นม
mai sai nom
No milk or dairy
In everyday Thai, oyster sauce is usually called น้ำมันหอย; the longer name ซอสหอยนางรม is the one you may see on bottles. Saying กินเจ asks for the full jay rules, including no garlic or onion, which a mixed-menu restaurant may not be able to provide, so the individual phrases are often more practical there.
Pronunciation varies, and these phrases are not a substitute for checking the dish with staff. If the kitchen cannot confirm the ingredients, choose a clearly vegan alternative.
How to find a good vegan Thai restaurant near you
Whether you are in Thailand, London, Sydney or a smaller town, a simple search method can save time:
Search for the cuisine and diet together. Try “Thai vegan restaurants near me,” “vegan Thai food” or “vegan pad Thai near me,” adding your city or neighbourhood.
Use a specialist directory.HappyCow’s Thailand directory lets you filter listings as vegan, vegetarian or veg-options. Check the individual entry rather than assuming every listed venue is fully vegan.
Look at a recent menu. Search for explicit labels such as “vegan green curry” or “vegan pad Thai.” A tofu choice by itself is not enough.
Check recent feedback and official channels. Restaurants relocate, change menus or close. Verify the address and branch on the official website and a current map listing before you travel.
Ask about the base ingredients. The sauce, stock and curry paste matter as much as the visible vegetables.
Keep a backup restaurant in mind. This helps when a small kitchen is closed or cannot accommodate a strict vegan order.
There is no need to search only for restaurants with the word “vegan” in their name. An established Thai restaurant may have a dedicated vegan menu, while a place advertising vegetarian options may require more questions.
FAQs about Thai vegan restaurants
Are there fully vegan Thai restaurants in Thailand?
Yes. In Bangkok, May Kaidee and May Veggie Home both describe their food as vegan, and Veganerie says all its food is plant-based. In Chiang Mai, Goodsouls Kitchen describes its food as plant-based, and in Phuket Pure Vegan Heaven calls itself a vegan restaurant chain. Always verify the active branch and current menu.
Is Thai food naturally vegan?
Not necessarily. Many Thai dishes use vegetables, tofu and coconut milk, but their sauces or curry pastes may include fish sauce, shrimp paste or oyster sauce. A dish is vegan only when all its ingredients and preparation meet your requirements.
Is pad Thai vegan if it has tofu?
Not necessarily. Tofu pad Thai may still contain fish sauce, dried shrimp and egg. Ask for a version made with vegan sauce and without animal-based toppings.
Can I order vegan green curry at a regular Thai restaurant?
Sometimes. Ask whether the green curry paste contains shrimp paste and whether fish sauce or animal stock is used. If the kitchen cannot confirm, choose a clearly labelled vegan curry elsewhere.
What is the difference between vegan and jay food in Thailand?
Vegan food excludes animal-derived ingredients. Traditional jay food also excludes animal ingredients, but it commonly avoids garlic, onion and other strong-smelling vegetables for religious or cultural reasons. If you want a refresher on the terms, see our post on what vegetarian and vegan mean.
Which Thai dessert is easiest to find in a vegan version?
Mango sticky rice is often made with rice, mango and coconut milk, which makes it a practical place to start. Ask about toppings and any extra ingredients before assuming a particular serving is vegan.
Are Thai vegetarian restaurants always suitable for vegans?
No. Vegetarian menus can include egg and dairy, and preparation practices differ. Look for items explicitly marked vegan, or ask the kitchen to confirm every relevant ingredient.
How do I find vegan Thai food near me?
Search “vegan Thai food near me” or “Thai vegan restaurants” plus your town, then check specialist directories, recent menus and restaurant websites. Ask about fish sauce, shrimp paste and egg before ordering.
Final thoughts
Finding genuinely vegan Thai food is mostly about knowing where to look and what to ask. Start with dedicated vegan Thai restaurants when possible, learn the difference between jay and a general vegetarian label, and double-check sauces and curry pastes at mixed-menu restaurants. From vegan pad Thai in Bangkok to plant-based khao soi in Chiang Mai, you can enjoy the bold flavours of Thai cooking without compromising the ingredients that matter to you. If you are new to vegan eating in general, our post on what veganism means and which nutrients to watch is a good place to start.
Restaurant information was checked against each restaurant’s official website and public directory listings in October 2026; this is not a claim of first-hand visits. Menus, branches and opening times can change, so verify details directly before you travel.
When most people think of lentils and chickpeas, they picture soup. Soup is wonderful, but these two humble pantry staples can do so much more: rich curries, hearty bolognese, crispy falafel, warm salads and even a cozy shepherd’s pie.
Both are inexpensive, keep for months in the cupboard, and are a good source of plant protein and fiber. This guide explains how to cook them, then gives you 10 easy lentil and chickpea recipes for dinner that aren’t soup.
Lentils are quick-cooking and need no soaking. Just rinse, pick out any small stones, and simmer in plenty of water.
Red and yellow lentils cook in about 15–20 minutes and break down into a soft, creamy texture. Perfect for dal and curries.
Brown and green lentils take about 20–30 minutes and mostly hold their shape. Great for tacos, bolognese and shepherd’s pie.
French green (Puy) and black (beluga) lentils take about 20–30 minutes and stay firm, which makes them ideal for salads.
Chickpeas (also called garbanzo beans) take longer. Dried chickpeas should be soaked overnight in plenty of cold water, drained, then simmered in fresh water for roughly 1 to 2 hours until tender. Age affects cooking time, so start checking after an hour. One cup of dried chickpeas makes about 2½ to 3 cups cooked, and a 15-ounce can gives about 1½ cups once drained.
1 teaspoon ground coriander, ½ teaspoon garam masala and a pinch of chili flakes
Lemon juice and fresh cilantro to finish
Simmer the lentils, water and turmeric in a covered pot for 15–20 minutes, stirring occasionally, until soft and broken down. Add a splash more water if it gets too thick, then stir in the salt.
Meanwhile, heat the oil in a skillet, add the cumin seeds and let them sizzle for 30 seconds. Add the onion and cook for 6–8 minutes until golden.
Add the garlic, ginger, tomato and spices and cook for 3–4 minutes until the tomato softens.
Stir this mixture into the lentils, add a squeeze of lemon and scatter with cilantro. Serve with rice or flatbread.
2. Lentil Bolognese
Sauté a chopped onion, carrot and celery stalk in olive oil, add garlic and 2 tablespoons tomato paste, then 1 cup rinsed brown or green lentils, a 28-ounce can of crushed tomatoes and 2 cups vegetable broth. Simmer for 30–40 minutes until the lentils are tender and the sauce is thick. Serve over pasta.
3. Lentil Tacos
Cook 1 cup brown lentils in 2½ cups broth with 1 tablespoon chili powder, 1 teaspoon cumin and ½ teaspoon garlic powder for about 25 minutes, until tender and most of the liquid is absorbed. Mash lightly and pile into tortillas with salsa, cabbage and avocado.
4. Warm Lentil Salad
Toss warm cooked Puy lentils with roasted squash or sweet potato, baby spinach, red onion and crumbled feta or toasted walnuts. Dress with olive oil, Dijon mustard and red wine vinegar while the lentils are still warm so they soak up the flavor.
5. Lentil Shepherd’s Pie
Make a thick stew of brown lentils, onion, carrots, peas, tomato paste, thyme and vegetable broth. Spoon it into a baking dish, top with mashed potatoes and bake at 400°F for 20–25 minutes until golden on top.
5 Easy Chickpea Dinners
6. Chana Masala
Serves 4. Cook 1 finely chopped onion in 2 tablespoons oil for 8 minutes until golden. Add 3 cloves garlic, 1 tablespoon grated ginger and a chopped green chili (optional), then 1½ teaspoons each ground cumin and coriander, ½ teaspoon turmeric and ½ teaspoon paprika. Stir for 30 seconds, then add a 14.5-ounce can of crushed tomatoes, 2 cans of chickpeas (drained), ¾ cup water and 1 teaspoon salt. Simmer for 15–20 minutes, mashing a few chickpeas to thicken the sauce. Finish with 1 teaspoon garam masala and a squeeze of lemon.
Pat two drained cans of chickpeas very dry, toss with oil, salt, cumin and smoked paprika, and roast at 425°F for 25–30 minutes, shaking the pan halfway. Serve over rice or couscous with cucumber, tomatoes, greens and a lemon-tahini dressing.
8. Coconut Chickpea Curry with Spinach
Fry onion, garlic and ginger, add 2 tablespoons curry paste or powder, then 2 cans of chickpeas and a can of coconut milk. Simmer for 15 minutes, stir in a few handfuls of spinach until wilted, and finish with lime juice.
9. Homemade Falafel
Falafel is the one recipe where you must use soaked dried chickpeas, not cooked or canned ones, which make the mixture too wet and cause it to fall apart. Soak 1 cup dried chickpeas overnight, drain well, then pulse in a food processor with a small onion, 3 garlic cloves, a big handful each of parsley and cilantro, 1 teaspoon each cumin and coriander, 1 teaspoon salt and ½ teaspoon baking powder until finely chopped but not pasty. Shape into small patties and shallow-fry in hot oil for 3–4 minutes per side. If you enjoy crispy patties, try our vegan croquettes too.
10. Pasta e Ceci
This Italian classic is somewhere between a stew and a pasta dish. Sauté garlic and a sprig of rosemary in olive oil, add 2 tablespoons tomato paste, a can of chickpeas and 4 cups broth. Mash some chickpeas, then cook 1 cup small pasta in the pot until tender. Finish with olive oil, black pepper and Parmesan.
Spices That Make Them Taste Great
Lentils and chickpeas have a mild, earthy flavor, which makes them a blank canvas. Keep these on hand:
Cumin, coriander and turmeric for Indian and Middle Eastern dishes
Garam masala, added near the end so its aroma stays bright
Smoked paprika and chili powder for tacos and roasted chickpeas
Bay leaves, thyme and rosemary for Mediterranean-style dishes
Lemon juice or vinegar stirred in at the end to brighten everything
Season generously with salt. When cooking dried pulses, add acidic ingredients like tomatoes or vinegar once they’re tender, as acid can slow down softening.
Storing, Freezing and Batch Cooking
Store dried lentils and chickpeas in airtight containers in a cool, dry cupboard.
Refrigerate cooked lentils and chickpeas within two hours of cooking and use them within 3–4 days.
Both freeze well. Portion cooked pulses into bags with a little cooking liquid and freeze for up to a few months.
Dal, curries, chana masala and lentil bolognese all freeze and reheat well, so double the recipe and freeze half.
Frequently Asked Questions
Do you need to soak lentils before cooking?
No, lentils don’t need soaking. Just rinse them, pick out any stones and simmer in plenty of water. Red and yellow lentils cook in about 15–20 minutes, while brown, green and Puy lentils take about 20–30 minutes.
Can you use canned chickpeas instead of dried?
Yes, canned chickpeas work in every recipe above except falafel. Drain and rinse them first. A 15-ounce can gives about 1½ cups of drained chickpeas, which is a handy guide when swapping.
Can you freeze cooked lentils and chickpeas?
Yes, both freeze well. Portion them into bags or containers with a little cooking liquid and freeze for up to a few months. Thaw overnight in the fridge and reheat until steaming hot.
Why are my chickpeas still hard after cooking?
Old dried chickpeas are the most common reason, since they can take much longer to soften. Adding acidic ingredients like tomatoes or vinegar too early can also slow softening, so add them once the chickpeas are tender. Keep simmering and start checking after an hour.
Once you start cooking with lentils and chickpeas regularly, you’ll wonder how you ever managed without them. Start with the dal or chana masala, and you’ll have a dependable, budget-friendly dinner for life.