The good news is that there are plenty of gluten-free options for Indian food. The bad news is that not all restaurants are created equal when catering to those with celiac disease or gluten intolerance.
Here are a few tips to help you navigate the world of gluten-free Indian food:
– When in doubt, ask. Don’t be afraid to ask your server or the chef about what’s in each dish and whether or not it contains gluten.
– Stick to plain rice. Rice is a safe bet when it comes to gluten-free Indian food since it’s naturally free of gluten.
– Check the flour used for breaded and fried dishes. Breaded or fried dishes are often off-limits for gluten-free eaters since they usually contain wheat flour. However, Pakora (fritters) are dipped in chickpeas flour, making them gluten-free.
– Skip the dessert. Unfortunately, many traditional Indian desserts contain glutenous ingredients like semolina flour or khoya, so it’s best to skip them if you’re trying to stay gluten-free.
Is Indian Food Gluten-Free?
No, not all Indian food is gluten-free. Even though most Indian food made with rice, vegetables, meat curries, and lentils is gluten-free, many Indian breads, snacks, and desserts contain gluten. Also, remember that all types of wheat (including wholewheat atta), maida, rava, suji, dahlia, and other foods prepared using these wheat versions contain gluten. Therefore, if you have celiac disease or are on a gluten-free diet, ensure none of the above wheat variations is used in the recipe before eating Indian food.
Additionally, many spices and sauces used in Indian cooking may contain gluten. So even if a dish doesn’t contain wheat flour, it may still have traces of gluten.
If you’re looking for gluten-free Indian food, your best bet is to make your own dishes home using gluten-free ingredients.
Which Indian food is Gluten-free?
There are many delicious gluten-free options when it comes to Indian food. For example, tandoori chicken, curries, and dal are popular gluten-free options. There are also plenty of tasty gluten-free snacks such as tikkas and pakoras. So if you’re looking for a delicious and hearty meal that’s also gluten-free, then Indian food is a great option.
Do you have any favorite gluten-free Indian dishes? Let us know in the comments below!
List of Gluten-free Indian Dishes:
If you are looking for gluten-free Indian food, you have come to the right place! This blog post will list some of our favorite gluten-free Indian food items. Most Indian dishes are naturally gluten-free, but some may contain wheat flour. Be sure to ask your server about the ingredients in each dish before ordering.
When it comes to gluten-free Indian food, there are plenty of options to choose from. Here are some of the most popular dishes:
Rice-based Indian dishes:
Rice is a staple in Indian cuisine, and there are endless possibilities for recipes. Whether you’re looking for something simple or more complex, there’s bound to be a dish that suits your taste. And the best part? Most of them are gluten-free! Here are five of our favorites:
Biryani, Pulao, Fried rice, Jeera rice, and Plain rice are all popular Indian dishes that are gluten-free. Many other delicious options are also available, so don’t limit yourself! Experiment with different spices and flavor combinations to find what you like best. And remember, even though these dishes are gluten-free, they can still be very hearty and filling. So enjoy!
Biryani
Biryani is a flavorful rice dish typically made with spices, meat, and vegetables. It is often served as a main course but can also be enjoyed as a side dish. Biryani is usually not gluten-free due to the presence of wheat flour in the recipe.
Pulao
Pulao is another popular Indian rice dish often made with spices and vegetables. Unlike biryani, pulao does not typically contain meat. Pulao can be enjoyed as a main course or side dish. Kashmiri Pulao is a rich variation of simple Pulao, made with vegetables, nuts, and spices.
Jeera rice
Jeera rice is a simple dish made with cumin seeds and rice. It is often served as a side dish at restaurants. However, it can also be enjoyed with raita or dal. Jeera rice is naturally gluten-free and is a good option for those looking for a light yet flavorful meal.
Plain rice
Plain rice is just that: plain! It is cooked in water and does not contain any spices or flavors. Plain rice is naturally gluten-free and makes for a perfect base to which you can add your own spices and flavors. Whether you’re looking for a quick and easy meal or experimenting with different spices, plain rice is always a good option.
Gluten-free Indian Vegetable Curries:
Curries are another excellent option for those looking for gluten-free Indian food. There are endless possibilities for curry recipes, so you’re sure to find one you’ll like.
Chana Masala: A chickpea curry that is packed with flavor
Chana masala is a delicious Indian dish made with chickpeas, tomatoes, and spices. It’s hearty and flavorful and perfect for a winter meal. I love making chana masala in my Instant Pot because it’s quick and easy. And if you’re looking for an easy vegan dinner recipe, this one is definitely for you. Chana masala is best served with rice or naan and a few slices of onions.
Baingan Bharta: A flavorful eggplant curry that is sure to please
Baingan Bharta is a flavorful eggplant dish often served as a side dish. It is made by roasting eggplants and then pureeing them into a smooth paste. This paste is spiced with onions, tomatoes, and various Indian spices. The dish can be served hot with rice or Indian bread and is often garnished with cilantro, spring onions, or mint leaves.
Palak Paneer: A spinach and cheese curry that is rich and creamy
If you’re looking for a delicious and healthy Indian dish, look no further than palak paneer! Palak Paneer is a popular Indian dish made with spinach and paneer (a type of fresh cheese). It is full of flavor, making it an excellent choice for those looking for an alternative to meat-based dishes. Palak Paneer can be served with rice or roti and is often accompanied by the side of raita (a yogurt-based sauce) or pickle.
Dal Makhani: A lentil curry that is full of flavor and very filling
When it comes to Indian food, there are few dishes as iconic as dal makhani. Dal makhani is made by simmering black lentils and kidney beans in water overnight, then adding them to a mixture of tomatoes, ginger, garlic, and spices. The dish is usually served with rice or naan bread. Dal makhani can also be made with other lentils, such as moong dal, urad dal, or red lentils. The dish is usually garnished with fresh cilantro and served with yogurt or cream on the side.
Vegetable Korma: A mild yet flavorful vegetarian curry
Korma is a popular dish in Indian and Pakistani cuisine and is often served at weddings and other special occasions. Vegetable Korma is a mild and creamy curry made with vegetables and nuts. It is a popular choice for those who do not like spicy food. However, Korma can be made spicy with some alterations in the ingredients.
Korma gets the creamy texture from coconut milk or yogurt. Vegetable korma is usually made with various vegetables, including potatoes, carrots, peas, and beans. Then, the vegetables are cooked in spiced gravy and served with rice or bread. Korma can also be made with chicken or lamb.
Matar Paneer: A delicious dish that is sure to please any palate
Matar paneer is a popular Indian dish made with peas and paneer in a tomato-based sauce. It is a gluten-free, vegetarian dish that can be enjoyed by everyone. It is usually served with rice or roti and can be spiced to taste.
To make matar paneer, first, the peas are boiled until soft. Then, they are mashed and set aside. Next, the cottage cheese is cubed and fried until golden brown. Finally, the peas and cottage cheese are combined in a gravy made with spices, tomatoes, and cream. Matar paneer is served hot and is often garnished with fresh cream and cilantro leaves.
Saag Paneer: A healthy, green Indian curry
Try saag paneer for a delicious, healthy, gluten-free, vegan option. Saag paneer is a dish made with leafy greens such as spinach, mustard greens or swiss chard, and Indian cottage cheese. It can be made with tofu instead of cheese.
The cottage cheese is cut into small cubes and fried before adding to the pureed leafy green. Garam masala, ginger, garlic, and onion are often used to flavor the dish. It is usually garnished with fresh cream and served with rice or roti.
Aloo Gobi: A potato and cauliflower curry that is perfect for a hearty meal
Aloo Gobi is a popular Indian dish with potatoes, cauliflower, and spices. While making Aloo Gobi, the potatoes and cauliflower are first boiled until soft. Then, they are sauteed in a mixture of spices, including ginger, garlic, onion, and cumin. Finally, the dish is garnished with fresh cilantro and served hot. Aloo Gobi can also be made with other vegetables such as peas or carrots.
Methi Malai Matar:
Methi malai matar is a classic Indian dish made with fresh fenugreek leaves, cream, and green peas. It is typically served with rice or roti and can be made as mild or spicy as you like.
Meat-based Indian Curries:
These are a few of the many delicious and gluten-free meat curries that you can enjoy from India!
Tandoori Chicken
Tandoori chicken is the most famous Indian dish where chicken is marinated in yogurt, chickpeas flour, and spices, then cooked in a tandoor (a clay oven). The result is a juicy, flavorful chicken often served with rice or naan bread.
Chicken Tikka Masala
This popular Indian dish is thought to have originated in the UK and is now enjoyed by people worldwide. Chicken tikka masala is made by marinating chicken in a yogurt and spice mixture, then cooking it in a curry sauce. The result is a flavorful, creamy dish that can be served with rice or naan.
Butter Chicken
Butter chicken is another popular dish from India. It is made with chicken marinated in yogurt and spices, then cooked in a tomato-based sauce. The dish gets its name from the butter (or ghee) used to cook the chicken. Butter chicken is usually served with rice or naan bread.
Lamb Rogan Josh
Lamb Rogan Josh is an Indian dish cooked with lamb in curry sauce. Lamb Rogan Josh is usually served with rice or naan bread.
Goat Curry
Goat curry is a famous meat-based Indian curry made with goat meat, spices, and tomatoes. It is often served with rice or bread. Goat curry can be made in many different ways, but the most popular method is to cook it in a pressure cooker. This ensures that the meat is cooked evenly and remains tender.
Indian goat curry can be made with either fresh or frozen goat meat. When using frozen goat meat, it is important to thaw it correctly before cooking. Indian goat curry is best made with bone-in goat meat, as this will add more flavor to the dish.
Beef Vindaloo
Beef Vindaloo is a spicy, flavorful dish from India’s Goa region. The dish is made with beef, vinegar, and a variety of spices and is typically served with rice or bread. Beef Vindaloo is a popular choice for those who enjoy spicy food and can be made as mild or as spicy as you like. Beef Vindaloo is a fantastic option if you’re looking for a delicious, hearty dish. Give it a try!
Gluten-free Indian Appetizers:
Many delicious Indian appetizers are gluten-free. Here are some of the most popular ones:
Tandoori Paneer Tikka
Tandoori (Grilled) paneer tikka is a popular Indian dish consisting of small pieces of paneer (a type of fresh cheese) that are marinated in spices and then grilled. Paneer tikka is typically made with a combination of spices such as cumin, coriander, and garam masala. It is often served as an appetizer or main course accompanied by various dipping sauces and chutneys.
Pakoras
Pakoras are vegetable fritters coated in a spiced chickpeas flour batter and fried. They are typically made with potato, onion, and spinach, but you can really use any veggies you like. Pakoras make a great appetizer or snack, and they’re also gluten-free!
Samosa:
Samosas are a popular Indian snack made with wheat flour. However, it can be made gluten-free with gluten-free flour. These fried or baked pastries are typically filled with potatoes, peas, and spices. They can be enjoyed with or without dipping sauce and/or green chutney.
Chutneys & Pickles:
Indian food is often served with chutneys and pickles on the side. These condiments are usually gluten-free, so they’re a great way to add flavor to your meal.
Raita:
A yogurt-based sauce or dip is often a cooling agent for spicy dishes.
Try a cucumber and mint raita if you’re in the mood for something a little lighter. This refreshing dish is perfect for those hot summer days.
Gluten-free Indian Breads:
No Indian meal would be complete without mentioning naan and roti. While traditional naan and roti bread is made with wheat flour, you can easily find versions made with chickpea flour, millet flour or almond flour.
There are a plethora of gluten-free options for Indian breads. Rotis can be made from jowar (sorghum), bajra (pearl millet), ragi (finger millet), makka (corn) and other gluten-free grains. All of these are free of gluten.
Make sure you ask that the roti you’re ordering doesn’t include wheat atta or maida, which are added to can make the roti softer.
Conclusion:
Whether you have celiac disease or prefer the Gluten-free diet, with so many delicious options available, you will find plenty of gluten-free Indian food to enjoy. We hope you enjoy these gluten-free Indian food items! Also, check out our other blog posts for more information on gluten-free dining. Bon Appetit!
