Gluten-Free Vegetarian Indian Recipes

Excerpted from 'Indian Inspired Gluten-Free Cooking'

With so many dietary options these days, it can be tough to find a dish that pleases everyone. Try this Indian-inspired meal that's both vegetarian and gluten free!

 

Fragrant Lemon RiceFragrant Lemon Rice 

Yield: 3 1/2 cups
Serving size: 1/2 cup
 
Enriched with yellow split peas, fragrant ginger, and the tangy taste of lemon, this delicately flavored rice makes a lovely accompaniment to any meal.
 
Ingredients: 
  • 1/4 cup yellow split peas
  • 2 1/4 cups hot water (divided)
  • 1 cup basmati or jasmine rice (uncooked)
  • 1/4 cup fresh lemon juice
  • 1 teaspoon salt (more or less to taste)
  • 1/2 teaspoon ground turmeric
  • 2 tablespoons oil
  • 1 whole dried red chili pepper (more or less to taste)
  • 1 teaspoon black mustard seeds
  • 3 tablespoons grated fresh ginger
  • 1 fresh green chili pepper, finely minced (more or less to taste)
  • 1/2 teaspoon minced lemon peel
  • 1/4 cup roasted unsalted peanuts or pine nuts (optional)
  • 2 tablespoons minced fresh cilantro
1. Soak split peas in 1/4 cup hot water for about 30 minutes. Drain water.
 
2. Rinse and drain rice. Add rice and remaining 2 cups hot water to a rice cooker, cover, and turn on. When rice cooker turns off, allow rice to cool for a few minutes. Fluff gently to separate the grains. Reserve.
 
3. Combine lemon juice, salt, and turmeric; reserve.
 
4. Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add red chili pepper and mustard seeds and stir until mustard seeds start to pop.
 
5. Stir in split peas and lemon juice mixture. Reduce heat and simmer, uncovered, for 2 to 3 minutes while stirring.
 
6. Add ginger, green chili pepper, lemon peel, and cooked reserved rice, stirring gently.
 
7. Serve garnished with nuts (if desired) and cilantro.
 
Nutrition per serving:
140 calories
7 g fat
5 g saturated fat
0 mg cholesterol
340 mg sodium
18 g carbohydrate
1 g fiber
4 g protein
83 mg potassium
 

Eggplant Curry with Green PeasEggplant Curry with Green Peas

Yield: 2 cups
Serving size: 1/4 cup
 
This delicious eggplant curry can be served as a side dish with lentils, gluten-free breads, or rice.
 
Ingredients:
  • 1 eggplant (about 2 pounds)
  • 1 tablespoon oil
  • 1/2 teaspoon cumin seeds
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped tomato
  • 1 tablespoon finely minced garlic
  • 1 tablespoon grated fresh ginger
  • 3 tablespoons no-salt-added tomato sauce
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon garam masala
  • 1/4 teaspoon cayenne pepper (more or less to taste)
  • 1/4 teaspoon salt (more or less to taste)
  • 1/2 cup frozen peas, thawed
  • 2 tablespoons minced fresh cilantro
1. Rub eggplant with some oil. Prick eggplant with fork. Bake at 400°F for 30 to 40 minutes. Let cool. Peel and discard skin; mash the pulp and reserve (about 1 1/2 cups). (Alternate preparation: You can also prepare the eggplant by steaming instead of baking. Cut eggplant in cubes and place in a pot fitted with a collapsible vegetable steamer; steam until fork tender, let cool, then remove skin; mash the pulp and reserve.)
 
2. Heat the 1 tablespoon oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
 
3. Add onion, tomato, garlic, and ginger. Stir and cook for 1 to 2 minutes.
 
4. Add tomato sauce, turmeric, coriander, ground cumin, garam masala, cayenne pepper, and salt. Cook for 2 to 3 minutes while stirring.
 
5. Add mashed eggplant and peas and stir. Cover and cook for 3 to 5 minutes.
 
6. Garnish with cilantro. Serve warm.
 
Nutrition per serving:
70 calories
4 g fat
0 g saturated fat
0 mg cholesterol
105 mg sodium
8 g carbohydrate
3 g fiber
2 g protein
239 mg potassium
 

Heavenly Lima BeansHeavenly Lima Beans

Yield: 3 cups
Serving size: 1/2 cup
 
Delicate spices and tomatoes elevate humble lima beans to a sublime side dish. You won’t believe how delicious lima beans can be!
 
Ingredients:
  • 1 16-ounce package frozen baby lima beans (about 2 1/2 cups)
  • 1/2 teaspoon ground turmeric (divided)
  • 1 cup water
  • 1 tablespoon oil
  • 1 teaspoon black mustard seeds
  • 1/2 teaspoon cumin seeds
  • 1/2 cup chopped onion
  • 1 cup chopped tomato
  • 3/4 cup no-salt-added tomato sauce
  • 1/4 teaspoon cayenne pepper (more or less to taste)
  • 1/4 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt (more or less to taste)
  • 2 tablespoons grated fresh coconut or unsweetened shredded dried coconut
1. Place lima beans, ¼ teaspoon turmeric, and 1 cup water in saucepan. Bring to a boil, reduce heat to simmer, and cook 3 minutes (beans should still be firm). Do not drain. Reserve.
 
2. Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add mustard seeds and cumin seeds and stir until mustard seeds start to pop and cumin seeds change color from light brown to semi-dark brown.
 
3. Add onion and tomato and cook 1 to 2 minutes while stirring.
 
4. Add tomato sauce, cayenne pepper, cinnamon, ground cumin, salt, and remaining ¼ teaspoon turmeric. Stir mixture until it comes to a boil.
 
5. Add reserved, undrained lima beans and stir well. Cover and cook on medium heat for 2 to 4 minutes until flavors are blended.
 
6. Add coconut, stir, and serve.
 
Nutrition per serving:
160 calories
3 g fat
1 g saturated fat
0 mg cholesterol
380 mg sodium
24 g carbohydrate
6 g fiber
7 g protein
715 mg potassium
 
 
More Vegetarian Recipes:
 
More Gluten-Free Recipes: 
 
Related Articles:
 

Indian Inspired Gluten Free Cooking bookExcerpted from Indian Inspired Gluten-Free Cooking by Alamelu Vairavan & Margaret Pfeiffer, MS, RD, CLS. Reprinted Courtesy of Hippocrene Books, Inc. Photo credit: Linda Guminey.
 
 
 
 
 
 
Alamelu Vairavan and Margaret PfeifferAlamelu Vairavan (curryonwheels.com) is a cooking show host on public TV, culinary educator and author of Indian Inspired Gluten-Free Cooking (2013), Healthy South Indian Cooking (2008), and Chettinad Kitchen: Food and Flavors from South India (2011). Alamelu holds a degree in Health Information Management from the University of Wisconsin-Milwaukee. She resides in Wisconsin and Arizona. 
 
Margaret Pfeiffer, MS, RD, CLS is a practicing cardiac nutritionist, a clinical lipid specialist and registered dietitian. She is also the author of Smart 4 Your Heart (King, 2009). She lives in Brookfield, WI.
 
 

 

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