Gluten free diets are becoming increasingly popular, even among those who don’t have celiac disease or a wheat allergy. Following a gluten free diet when you don’t have a medical reason to can be challenging, but it opens up possibilities for new flavors and dishes. Indian cuisine offers many naturally gluten free dish options to try.
Why Follow a Gluten Free Diet?
There are a few key reasons someone may choose to follow a gluten free diet:
- Celiac Disease – An autoimmune disorder where gluten damages the small intestine.
- Non-Celiac Gluten Sensitivity – Gluten causes uncomfortable digestive symptoms but there is no damage to the small intestine.
- Wheat Allergy – An allergic reaction to wheat, separate from gluten issues.
- Looking to Improve Digestive Health – Some find avoiding gluten improves digestion and reduces inflammation.
- Seeking Nutritional Alternatives – Interested in exploring different grains and nutritional options.
Even if you don’t have celiac disease or a wheat allergy, you may find avoiding gluten helps you feel better. Many aspects of Indian cuisine happen to be naturally gluten free already.
Common Gluten Containing Grains
To understand what Indian foods are typically gluten free, it helps to first look at what grains and flours normally contain gluten:
- Wheat – Bread, pasta, crackers, baked goods.
- Barley – Some broths, soups, cereals.
- Rye – Breads, cereals.
- Oats* – Oatmeal, muesli, some cereals. *Oats are often contaminated with gluten grains.
- Malt – Beer, vinegar, processed foods.
Any dishes using flour, grains or food ingredients derived from these sources will contain gluten. This rules out some popular Indian flatbreads and snacks. Foods cooked in shared oil with gluten also risk cross-contamination.
Naturally Gluten Free Grains
Many traditional grains and flours used in Indian cooking do not naturally contain gluten:
- Rice – Basmati, long grain, wild.
- Legumes – Chana, urad, toor, moong.
- Coconut – Flour, milk, meat.
- Sorghum – Jowar flour.
- Millets – Ragi, bajra, rajgira.
- Maize – Makkai flour.
- Tuber – Tapioca flour.
Dishes that feature these ingredients as their main components are less likely to have gluten cross-contamination. That means many classic Indian meals are gluten free when prepared properly.
Naturally Gluten Free Breads
Flatbreads are a staple of Indian cuisine. There are many traditional options that avoid gluten ingredients:
- Roti – Chapati and phulka made from atta flour.
- Paratha – Stuffed flatbread made with fat added.
- Puran Poli – Stuffed with lentils and jaggery.
- Thepla – Thick flatbread with spices.
- Dosa – Fermented crepe made from rice and lentils.
- Appam – Bowl-shaped rice pancake.
- Aloo Paratha – Stuffed with spiced potato.
Choosing gluten free flours like sorghum, millet or a gluten free grain flour blend allow you to enjoy Indian breads. Avoid wheat-based naan, bhatura, kulcha and poori.
Gluten Free Soup Base
Soup can be a nice starter or light meal. Here are some Indian soup bases that are gluten free:
- Lentils – Dal, split peas, choru.
- Vegetables – Tomato, lauki, palak, avial.
- Chicken – Clear chicken broth.
- Seafood – Fish, prawn, crab, shrimp.
- Coconut Milk – With vegetables or lentils.
Avoid soups thickened with wheat flour or containing barley, rye or oat ingredients. Check for gluten free stocks when using bouillon or broths.
Typical Gluten Free Curries
The vast range of Indian curries are flavored with spices, herbs and tomato, onion or yogurt sauces. Here are some gluten free curry bases:
- Vegetable – Aloo, baigan, mushroom, paneer.
- Legumes – Chana, rajma, dal.
- Chicken – Butter chicken, chicken tikka masala.
- Lamb – Rogan josh, keema.
- Seafood – Fish, prawn, crab.
Avoid curries with wheat-based garam masala or curries thickened with flour. Use corn or rice flour if needing to thicken.
Gluten Free Indian Sides
Every Indian meal is served with an array of side dishes. Here are some gluten free options:
- Rice – Plain basmati, jeera, biryani.
- Dals – Yellow, brown, red, black.
- Chutneys – Mint, tamarind, coriander.
- Vegetables – Okra, eggplant, cauliflower, green beans.
- Salads – Kachumber, carrot raita.
- Papad – Roast or fried lentil wafers.
- Chutney – Cilantro, mint, tamarind.
Sides like naan, wheat crackers or croutons should be avoided. Check for hidden gluten ingredients in packaged foods or sauces.
Naturally Gluten Free Indian Desserts
While classic Indian sweets like gulab jamun and jalebi are made with wheat flour, there are many gluten free dessert options:
- Gajar ka Halwa – Carrot pudding with nuts and cardamom.
- Sandesh – Rose water and paneer fudge.
- Rasmalai – Paneer patties in creamy milk.
- Kulfi – Traditional pistachio and saffron ice cream.
- Ladoo – Sweet balls made from nuts and lentils.
- Shrikhand – Strained yogurt with saffron and cardamom.
- Kheer – Rice pudding flavored with nuts and fruit.
Desserts made with grains like semolina or wheat flour would not be gluten free. Focus instead on dairy, lentil and nut-based sweets.
Is Ghee Gluten Free?
Ghee, or clarified butter, is a popular cooking oil used throughout India. Traditional ghee is 100% dairy and does not contain gluten or lactose. If you have concerns about cross-contamination, look for ghee certified gluten free.
Is Jaggery Gluten Free?
Jaggery, or unrefined cane sugar, is commonly used in chutneys, curries and sweets. Traditionally made sugarcane jaggery is naturally gluten free. Check labels if purchasing blended commercial jaggery.
Is Lentil Flour Gluten Free?
Yes, flours made from lentils like chana dal (chickpeas), urad dal (black gram) or toor dal (pigeon peas) are gluten free. They provide a high protein, nutrient rich alternative to wheat flour.
Is Rice Gluten Free?
Plain rice from the field does not contain gluten. However some rice, especially brown rice, gets processed on shared equipment with wheat. Check package labels for certified gluten free rice if concerned.
Is Besan Gluten Free?
Besan is the Hindi word for chickpea flour, also called gram flour or chana dal flour. Flour made solely from ground chickpeas is gluten free.
Conclusion
Eating gluten free doesn’t mean sacrificing flavor or variety when it comes to Indian food. With so many naturally gluten free grains, legumes, vegetables and herbs to work with, Indian cuisine offers many gluten free meal options. Remember to watch out for dishes using wheat flour, croutons or shared fry oil when dining out or ordering take-away.
Focus on recipes using traditional gluten free Indian ingredients like rice, chickpeas, lentils, sorghum and coconut. Adjustments like using corn or chickpea flour instead of wheat flour allow you to prepare gluten free versions of many Indian breads and desserts. With a few simple substitutions, you can craft flavorful gluten free Indian meals.
