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As gluten intolerance and celiac disease become more commonly recognized, many people are seeking delicious gluten-free alternatives. For those in India, this quest is made easier by the rich array of traditional dishes that naturally do not contain gluten. Indian cuisine, with its diverse variety of spices, grains, and cooking techniques, offers a plethora of options for those needing to avoid gluten. From hearty breakfasts to satisfying dinners, gluten-free meals can be both nutritious and deeply satisfying. Here is a guide for a full day’s worth of gluten-free dishes, ensuring you have delicious dishes that keep you nourished and happy throughout the day.
Breakfast: Poha
Poha is a traditional Indian breakfast made from flattened rice, which is naturally gluten-free. This dish is light, yet filling, and can be prepared quickly, making it an ideal start to the day. To make Poha, the flattened rice is rinsed and then cooked with a mix of mustard seeds, curry leaves, turmeric, onions, and green chilies. Adding peas, potatoes, and peanuts not only enhances the flavour but also boosts the nutritional value. A squeeze of lemon juice and a sprinkle of fresh coriander give it a refreshing finish. This dish is particularly popular in Maharashtra but loved throughout the country.
Mid-Morning Snack: Besan Chilla
For a mid-morning snack, Besan Chilla is a fantastic choice. Besan, or gram flour, is made from ground chickpeas and is naturally gluten-free. Besan Chilla is a savoury pancake that can be whipped up in minutes. The batter is prepared by mixing besan with water, finely chopped onions, tomatoes, green chilies, coriander leaves, and spices like cumin and turmeric. Cooked on a tawa until golden brown, these pancakes are crispy on the outside and soft on the inside. They are not only delicious but also high in protein, making them a perfect snack to keep you going until lunch.
Lunch: Rajma Chawal
Rajma Chawal, a popular North Indian dish, makes for a hearty and fulfilling gluten-free lunch. This dish consists of rajma (kidney beans) cooked in a rich, spiced tomato gravy, served with steamed rice. The kidney beans are soaked overnight, then cooked until tender, and simmered in a gravy made with onions, tomatoes, ginger, garlic, and a blend of aromatic spices like cumin, coriander, and garam masala. Served with plain steamed rice, Rajma Chawal is not only a complete meal but also provides a good source of protein and fiber.
Afternoon Snack: Dhokla
Dhokla is a steamed savoury cake from Gujarat, made from fermented rice and chickpea batter. It is light, fluffy, and packed with flavour, making it an excellent afternoon snack. To prepare Dhokla, a batter of rice and chickpea flour is fermented overnight and then steamed until it rises and becomes spongy. It is then tempered with mustard seeds, curry leaves, and green chilies. Served with a side of tangy tamarind chutney, Dhokla is not only gluten-free but also low in calories and highly nutritious.
Dinner: Baingan Bharta with Jowar Roti
For dinner, Baingan Bharta paired with Jowar Roti offers a delicious and gluten-free option. Baingan Bharta is a smoky and flavourful dish made from roasted eggplant. The eggplant is charred over an open flame until the skin is blackened and the flesh is soft. It is then mashed and cooked with onions, tomatoes, garlic, ginger, and spices like cumin, coriander, and chili powder. Jowar Roti, made from sorghum flour, is a perfect gluten-free alternative to traditional wheat roti. These rotis are slightly thick and have a hearty texture that pairs wonderfully with the smoky Baingan Bharta.
Dessert: Kheer
To end the day on a sweet note, Kheer, a traditional Indian rice pudding, is a perfect gluten-free dessert. Made from rice, milk, and sugar, it is flavoured with cardamom and garnished with nuts and raisins. The rice is cooked slowly in milk until it is soft and creamy, creating a rich and indulgent dessert. Kheer is not only delicious but also provides a comforting and satisfying end to a day of gluten-free eating.
