Interestingly, India is not as reliant on wheat and other gluten-based grains as other cultures. Dusting and dredging meats in flour or breading is also not as common. And while Indian cuisine uses wheat flour in a variety of breads and dishes, finding gluten-free foods on menus in Indian restaurants in North America is not as challenging as it can be in other cuisines. Primarily look out for
Breads
Desserts
Breaded meats and vegetables
The following list provides an abridged recipe/menu names primer of some popular gluten-based Indian foods found on menus in North America and abroad. If you see these names on a menu, you know that dish is to be avoided:
Avoid Why? Aloo ka paratha Flour Chapati Flour Kesari Flour Naan (flat bread) Flour Palak vada (dumplings) Flour Pooris Flour Poulourie Flour Roti Flour
Indian cuisine is known for its heavy use of spices, and much of the cuisine is also vegetarian. One of the most popular dishes is dal, which is made from split gram beans commonly known as lentils. This dish can be made many ways and using many different ingredients and spices. Also, many dishes feature gluten-free flours, particularly besan (or chickpea flour). When eating spices, make sure they are gluten-free.
Gluten-free Indian fare:
Beef vindaloo Chicken biryani Chicken pyaza Chicken masala Chutneys Cucumber soup
Coconut barfi (dessert) Dal (many variations) Gajar ka halwa (pudding) Gram flour cakes
Garam masala (sauce)
Khaman dhokla (steamed cake) Kodbale (crispy rice loops) Mulligatawny soup
Nippattu (flat bread) Rasam (soup)
Raita (yogurt)
Saag (spinach dish) Tandoori chicken
