Gluten Free Indian Cuisine

Travel Gluten Free Podcast

Season 09 Episode 15

Gluten Free Indian Cuisine

Indian food is one of my favorite ethnic dishes, so I’m so glad that East Indian cuisine is mostly naturally gluten free! Besides naan bread, and some samosas - which are the East Indian version of a burrito - most other dishes do not have gluten. Today, I’ll give you information on popular Indian dishes that typically do not contain gluten that I’ve eaten in the past. As always, check with the chef or cook at the restaurant you’re eating at to make sure your food is safe!

Be Aware of Gluten in Lentils

Because the FDA allows up to 10% of another grain in lentils, I try to avoid lentils as much as possible. However, there are several dishes, including the crisp wafer Papadam, that are made from lentils. The one time I was sick from Indian food was cross-contamination of the lentils in the dish.

Four Types of Indian Cuisine based on Region

North Indian cuisine is known for its robust flavors and extensive use of dairy products, such as ghee (clarified butter), yogurt, and paneer (cottage cheese). Popular dishes include biryani, butter chicken, tandoori chicken, naan bread, and various lentil-based dishes like dal makhani.

South Indian cuisine is primarily vegetarian and is characterized by its generous use of rice, lentils, coconut, and spices like mustard seeds, curry leaves, and red chilies. Popular dishes include dosa (fermented rice and lentil crepes), idli (steamed rice and lentil cakes), sambhar (spicy lentil soup), and rasam (tangy soup).

East Indian cuisine is known for its seafood, sweets, and subtle flavors. Rice and fish are staple ingredients in this cuisine. Popular dishes include macher jhol (fish curry), sandesh (a sweet made from cottage cheese and sugar), and rasgulla (a syrupy dessert made from cheese curds).

West Indian cuisine is known for its spicy and vibrant flavors. It heavily relies on ingredients like garlic, ginger, and chilies. Popular dishes include pav bhaji (a spicy mashed vegetable curry served with bread), vada pav (a spicy potato fritter sandwich), dhokla (steamed fermented chickpea flour snack), and various Gujarati thalis (platters) featuring a wide variety of vegetarian dishes.

Podcast Resources

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