Indian Food & Grocery Guide in Rome: What Students at Tor Vergata Need to Know
One of the biggest concerns for Indian parents and students planning to study MBBS in Rome or engineering at the University of Rome Tor Vergata is the availability of familiar food. Adjusting to a new country is challenging, but finding the right Indian food grocery Rome students need makes the transition much smoother. Rome is a multicultural hub where authentic Basmati rice, various dals, and spices like turmeric and garam masala are easily accessible if you know where to look. Whether you are living in university residence or a private flat, this guide covers everything from local ethnic markets to budget-friendly supermarkets and student canteens.
Good News — Indian Students in Rome Won’t Go Hungry
While Italy is famous for its pasta and pizza, the city has a vibrant international community that ensures Indian staples are never far away. Students at Tor Vergata benefit from being in a city with a high concentration of South Asian residents, particularly in areas like Esquilino. You will find that most ingredients required for a traditional Indian kitchen—from Sharbati atta to pressure cookers—are available in local specialty stores or through dedicated online delivery platforms.
Indian & Asian Grocery Stores in Rome
For authentic ingredients, the Esquilino neighborhood (near Termini Station) is the “Little India” of Rome. It is the best place to find bulk quantities of lentils, authentic spices, and fresh vegetables like okra (bhindi) or bitter gourd (karela) that are rarely found in Italian supermarkets.
- Mercato Esquilino: Located at Via Principe Amedeo, this is a massive international market. It is the go-to spot for Indian students to buy fresh coriander (coriandolo), green chilies, and wholesale bags of rice and dal at the most affordable prices in the city.
- Selli International Food Store: Situated near the Esquilino market, this store is well-stocked with a variety of Asian legumes, spices, and pre-packaged Indian snacks.
- Le Spezie del Guru: A specialized shop dedicated to Indian ingredients. Here, you can find a wide range of spice blends, Basmati rice varieties, and even traditional Indian beauty products.
- Pacific Trading: One of the largest Asian supermarkets in Rome, offering a massive selection of frozen items, including parathas and samosas, along with heavy bags of Atta.
- Online Options: For students who cannot travel to the city center frequently, platforms like Dookan and Jamoona offer door-step delivery across Rome for orders over €69, stocking brands like Aashirvaad, Haldiram’s, and MDH.
Budget Supermarkets
For daily essentials like milk, eggs, yogurt, and fruits, local Italian supermarkets are your best bet. While they may not carry “Paneer” (you can use “Fiocchi di Latte” or firm Tofu as substitutes, or make it at home), they offer high-quality dairy and produce at competitive prices.
| Store | Type | Avg Monthly Spend | Best For |
|---|---|---|---|
| Eurospin / Lidl | Hard Discount | €150 – €180 | Budget staples, frozen veggies, and household cleaning supplies. |
| Conad / Coop | Standard Supermarket | €200 – €230 | Fresh produce, high-quality dairy, and loyalty point discounts. |
| Carrefour | Express/Market | €250+ | Convenience and 24/7 locations in some areas of Rome. |
| Local Markets | Open-air Market | €120 – €150 | Fresh seasonal fruits and vegetables at the lowest prices. |
Indian Restaurants in Rome
When you need a break from cooking, Rome offers several highly-rated Indian restaurants. Many offer student discounts or “Lunch Thalis” that are more affordable than a standard dinner menu.
- Saravanaa Bhavan: Located near Termini (Via Volturno), this world-famous chain is the best for authentic South Indian vegetarian food like Dosas and Idlis.
- Namaste India: Located in the Prenestino area, it is known for its Mughlai cuisine and reasonable prices, making it a favorite for student groups.
- Himalaya’s Kashmir: One of the most popular spots in the city for North Indian curries and Tandoori items, located very close to the central station.
- Gandhi 2: A well-established restaurant near the Colosseum that offers a wide variety of veg and non-veg options with a cozy Indian-style decor.
- Krishna 13: Known for its plush interiors and authentic taste, it is a great spot for a celebratory meal after exams.
Cooking Indian Food in Rome
Cooking at home is the most effective way to manage your cost of living in Italy. Most Indian students at Tor Vergata share apartments, and the kitchen becomes the heart of the home. Here are some practical tips:
- The Yogurt Hack: Authentic Indian dahi is easy to make at home using local full-fat milk and a small “jamun” (starter). It is much cheaper than buying individual Greek yogurt tubs.
- Paneer Substitutes: If you don’t want to curdle milk at home, look for “Tuma” or “Primo Sale” cheese in Italian shops; they have a similar texture and don’t melt easily when cooked in a gravy.
- Shared Spices: When moving into a flat with other Indian students, it is wise to buy bulk bags of rice, atta, and oil together to save money.
- Pressure Cookers: While available in ethnic stores, they can be expensive. It is highly recommended to bring a high-quality pressure cooker from India in your check-in luggage.
University Canteen at University of Rome Tor Vergata — Worth It?
The university offers a subsidized canteen service (Mensa) which is an excellent option for a cheap and nutritious lunch between lectures. For students with a scholarship, these meals are often deeply discounted or even free.
At Tor Vergata, the canteens provide a variety of options, including pasta, meat dishes, and plenty of cooked vegetables. While you won’t find a “Curry of the Day,” the vegetarian options are plentiful. To access the lowest rates, students must present their ISEEU certificate and Codice Fiscale at the regional Adisu/LazioDisco offices.
- Meal Cost: €2.20 to €7.70 (depending on your income bracket).
- Vegetarian Options: Always available (Pasta al pomodoro, grilled vegetables, salads, and legumes).
- DSU Subsidy: Students winning the LazioDisco scholarship usually get a specific number of “free meals” per month credited to their student card.
Monthly Food Budget
Managing your finances is key to a successful Italy student visa experience. Below is an estimate of monthly food expenses for a student living in Rome in 2026.
| Style | Monthly EUR | Monthly INR (Approx) |
|---|---|---|
| Cook at home (Mostly Indian food) | €150 – €200 | ₹13,500 – ₹18,000 |
| Mixed (Home cooking + Canteen) | €250 – €300 | ₹22,500 – ₹27,000 |
| Eating out (Restaurants & Takeaways) | €450+ | ₹40,500+ |
FAQs
Can I find Indian Maggi in Rome?
Yes, most Asian and Indian grocery stores in the Esquilino area stock Maggi (usually the international version). However, it is much more expensive than in India, so many students pack a few bundles in their initial luggage.
Is it easy to find vegetarian food in the Tor Vergata canteen?
Yes, Italian cuisine is naturally very vegetarian-friendly. You will always find pasta with tomato or pesto, bean soups (fagioli), chickpeas (ceci), and various vegetable side dishes (contorni).
Where can I buy a pressure cooker in Rome?
You can find them in the shops surrounding Mercato Esquilino or at larger household stores like Kasanova, though the Indian style “whistle” cookers are best bought in ethnic markets or brought from India.
Do Indian stores in Rome deliver?
Yes, online stores like Dookan and Jamoona deliver pan-Italy. Local shops in Esquilino may not have their own apps but are often listed on delivery platforms like Glovo or Uber Eats for local snacks.
How much does a bag of Atta cost in Rome?
A 5kg bag of premium Indian Atta typically costs between €8 and €12 in Rome, depending on the brand and the store.
Are Indian spices expensive in Italy?
Individual spices are affordable at ethnic markets. However, buying small “gourmet” spice jars at local Italian supermarkets is very expensive. Always buy your spices from the Esquilino market for the best value.
Ready for Life in Rome?
Transitioning to life at the University of Rome Tor Vergata is an exciting journey. While the food might be different, the thriving Indian community and excellent grocery options ensure you will always have a taste of home. For more information on Italian universities or assistance with your application, feel free to reach out.
