Gluten-free Indian recipes are not as uncommon as you think, yet they are pretty hard to spot because they are not called as-such.
That's why I gathered some fantastic gluten-free dishes from India that you'll love.
I've got you covered whether you're looking for breakfast, sides, entrees, or desserts. Plus, as always, all of these recipes are vegan too!
In Indian cooking, finding gluten-free recipes is easy. Most recipes use naturally gluten-free ingredients such as rice, lentils, beans, and vegetables.
Recipes with wheat and barley are the ones that need tweaking to make them gluten-free, and I have some of those recipes too. Check them out!
What is gluten?
Gluten is a protein found in wheat, barley, and rye. It gives bread its chewy texture and pizza dough its stretchy consistency.
For people with celiac disease or gluten sensitivity, eating gluten can cause serious health issues.
And that's why I created this easy list of gluten-free recipes as a quick reference for you when you need it.
It is also common for people with malfunctioning thyroid (like me!) to avoid gluten to support metabolism.
So, if you are looking for strictly gluten-free recipes, check the ingredients list before cooking.
Are Indian spices gluten-free?
One big relief is that Indian spices are, by default, gluten-free. That garam masala powder sitting in your pantry is naturally gluten-free, and so is that turmeric, coriander, and cumin powder.
All you need to do is check the ingredients list on the spice packets to ensure they don't have any wheat flour or maltodextrin added.
And Hing or asafoetida is gluten-free only if you use or buy compounded asafoetida. So just check the ingredients list or make your own hing powder at home to be sure it's gluten-free.
Most curry powders and spice blends are naturally gluten-free as well.
Here are a few tips to help you cook gluten-free Indian food:
- Instead of wheat flour (atta), use almond flour, chickpea flour (besan), or coconut flour, quinoa flour, jowar flour, and ragi flour.
- All natural forms of rice, such as white and brown rice, are naturally gluten-free.
- Avoid using Asafoetida(hing) or use the gluten-free version.
- Replace wheat-based semolina (sooji/rava) with gluten-free options like millet, quinoa flakes, or tapioca pearls.
- Use Gluten-free oats instead of regular oats.
- To thicken gravies, use arrowroot powder, potato starch, or almond meal instead of all-purpose flour (maida) or cornstarch.
No, regular suji or rava contains wheat flour and is not gluten-free. You can use Gluten-free oats instead.
Yes, Maggi has high Gluten content from wheat flour used for preparing the noodles.
Yes, Sabudana is Gluten-free as it is made from tapioca pearls.
Gluten Free Chapati
Idli Batter Recipe (Soft Idli Recipe)
Vegetable Poha Recipe
Poha Dosa Recipe (Soft and Easy)
Instant Pot Khichdi
Neer Dosa | The Best 3 Ways Of Neer Dosa
Ragi Malt Recipe
Akki Roti Recipe
Barnyard Millet Dosa And Idli
Proso Millet Upma - Instant Pot & Stove Top
Green Gram Dosa
Brown Rice Idli (Instant Pot)
Lauki Chana Dal Instant Pot
Dal Tadka Instant Pot
Sweet Corn Curry
Zucchini Curry Indian
Instant Pot Chickpea Curry
Instant Pot Cauliflower Curry
Methi Matar Malai
Phool Makhana Curry
Black Bean Curry
Instant Pot Black Eyed Peas Curry
How To Make Avial
Lemon Quinoa Indian Style (Instant Pot)
Pineapple Fried Quinoa
Lemon Rice Instant Pot
Instant Pot Tomato Rice
Instant Pot Vegetable Rice
Instant Pot Ven Pongal
Palak Rice - Instant Pot & Stovetop
Instant Pot Matar Pulao
Jeera Rice Instant Pot
Green Moong Rice - Instant Pot
Indian Garlic Rice
Appetizers and snacks
Kala Chana Chaat
Matar Chaat (Instant Pot)
Onion Pakora Air Fryer
Urad Dal Bonda
Masala Vada Recipe
Sabudana Vada Recipe - Javvarisi Vadai
Badam Burfi - Instant Pot
Moong Dal Ladoo
Badam ladoo - Almond Balls Recipe
Aamras Recipe (Mango Rasayana)
Sweet Peanut Balls - Peanut Jaggery Ladoo Recipe
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That's a good start for a list of delicious Gluten-free Indian recipes! Needless to say, they are all tried and tested recipes by readers like you and in my kitchen. I have several more Indian gluten-free recipes that can easily be on this list.
If you are a culinary explorer, there are over 100 + gluten-free dishes to try on my website. Check them all out!
And don't forget to let me know how they turned out in the comments below. Happy cooking!
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