Indian food has many healthy food options, and of course it is my go-to for gluten free dining due to variety. My friends (not GF) talk about loving the bold flavors but wondering what the best things to order for not too spicy healthy picks. “Healthy” is being defined by peer-reviewed scientific studies and meta-analyses; and not my whim, preference, or fancy.1 I typically make my own healthier Indian favorites at home, but dining out or take-away is so convenient. Dining out and staying healthy can be accomplished simultaneously (Yes – you can!); but requires some knowledge on what the healthier picks are from the menu. I’ve provided a fairly comprehensive list of Indian menu items throughout various regions of the country and my guidance, but feel free to ask questions about other menu items not listed here. Menu items are organized by category: Starter, Condiment, Bread, Non-Vegetarian Entrée, Vegetarian Entrée, Dessert & labelled where items are usually gluten free (GF). Remember this is only a general guide and you should always ask your server about allergy and sensitivity ingredients in your food. Enjoy!
STARTER.
Wise snack choices are baked, sautéed, or grilled rather than deep fried. In restaurants the oil used is the most economical choice (often recycled oils), and not a premium healthier oil. Despite a much healthier cooking medium (Tandoor Clay Oven) similar to grilling, the meats are processed, and seared in high temperatures from fire, charcoal, or or a gas flame so many of the meat dishes are SKIPs.
- Achaari Kabob – Chicken pieces marinated in yogurt with a touch of pickle & seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Ajwaini Chicken Tikka – Boneless chicken marinated with Ajwain seeds & seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Aloo Chaat – Mixture of potatoes, diced onions, cucumbers & various chutneys & spices (GF).
- Bhel Poori – A mixture of puffed rice, potatoes, onions & assorted chutneys (not always GF).
- Chicken Chaat – Boneless chicken pieces spiced with chutneys, diced onions, tomatoes & herbs. SKIP.
- Chicken Pudina Kabob – Chicken marinated in cream with a touch of fresh mint & seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Chicken Seekh Kabob – Extra lean ground chicken seasoned with spices, cooked on skewers seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Chicken Shaami – Kabob Cutlets made from ground chicken mixed with spices & fried. SKIP.
- Chili Kabob – Chicken marinated in yogurt with fresh chilies & seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Fruit Chaat – Diced pieces of assorted fresh fruit tossed with spices & low fat lemon dressing (GF). PICK.
- Idli Chaat – Pieces of Idli tossed with stir fried vegetables & chutneys (Usually GF).
- Kebabs – Skewers layering marinated vegetables which are grilled in the clay oven (usually GF). PICK.
- Khaman Dhokla – Steamed cakes from a fermented batter (chana dal, rice), served with chutneys (GF). PICK.
- Lamb Seekh Kabob – Ground lamb seasoned with spices, seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Lamb Shaami – Kabob Cutlets made from ground lamb mixed with spices & fried. SKIP.
- Malai Shrimp – Jumbo shrimp marinated in cream & seared at high temperatures from fire, charcoal, or a gas flame. PICK.
- Moong Daal Chaat – Lentil sprouts tossed with tomatoes, cucumbers, onions, potatoes, assorted chutneys (GF). PICK.
- Murg Malai Kabob – Boneless chicken marinated overnight in cream & seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Onion Bhaji – savory dumplings made of onions, spinach and GF chickpea flour, usually deep-fried & could have gluten contamination via recycled oil. Healthier versions can easily be baked at home. SKIP.
- Paneer Tikka – Marinated cheese cubes grilled with vegetables (GF).
- Papadum – a crispy cracker made from lentils and spices, these can be fried or roasted so you can request this to be roasted (GF). PICK.
- Papari Chaat – made with papadum, chick-peas, onions, yogurt & assorted chutneys (GF with roasted papadum).
- Samosas – savory turnovers filled with vegetables or meat filling, usually deep-fried in restaurants. SKIP.
- Tandoori Salmon – Cubes of salmon marinated in batter on skewers seared at high temperatures from fire, charcoal, or a gas flame- served with grilled vegetables. PICK.
- Tandoori Shrimp – Marinated jumbo shrimp grilled to perfection over charcoal. PICK.
- Vegetable Pakoras – savory dumplings made of vegetables and GF chickpea flour, usually deep-fried & could have gluten contamination via recycled oil. Healthier versions can be baked at home. SKIP.
- Vegetable Rolls – deep fried dumplings made of potatoes, cheese, and vegetables. SKIP.
CONDIMENT.
- Bean Salad – A healthy combination of chick-peas, kidney beans, potatoes, onions and peppers with lemon dressing (GF)
- Dahi Bhalla – Donut shaped lentil dumplings in yogurt sauce; served with tamarind & mint chutney (GF).
- Dahi Vada – Fried lentil dumplings dipped in yogurt sauce, served with tamarind chutney (GF).
- Green Tossed Salad – Fresh greens, tomatoes, cucumbers and onions tossed with our own low fat dressing (GF)
- Kachumber Salad – Diced tomatoes, onions, cucumbers tossed with fresh lemon juice & flavored with spices (GF)
- Mango Chutney – A condiment from mangos and spices, usually fermented. One may have to acclimate their taste-buds for this umami flavor (salty, sour, sweet, bitter, and hot at the same time); but it is full of vitamins, probiotics, and flavor (GF). PICK.
- Onion Salad – Rings of red onions tossed with mint chutney (GF) PICK.
- Pappadum – Crispy lentil wafers (GF).
- Pickles – Authentic Indian pickle made from a mixture of fruits & vegetables, and sometimes a live ferment full of probiotics, prebiotics, and synbiotics (GF).
- Pudina Ki Chutney – Chutney made with fresh mint, coriander, onions, ginger, & assorted spices (GF).
- Pyaz Ki Chutney – Diced onions mixed with tomatoes & vinegar (GF)
- Raita Yogurt – A dipping sauce made of yogurt, spices, herbs, and vegetables, ideally served with a kebab, papadam, bread or rice. Boondi Raitha also has chickpea morsels. Nawabi Raitha also has fruits and nuts. (Plain, Boondi, Nawabi) (all GF)
- Saunth Ki Chutney – Tangy sweet & sour sauce made from tamarind seeds (GF).
BREAD.
These soft breads are unleavened (no yeast) and cooked in a clay oven called a Tandoor. When you think of Indian take-away, one always pictures these white fluffy flat breads; however they have very little nutritional value, especially when made from white flour, sugar, and oil.
- Nans –from white refined flour with assorted flavors and fillings– plain, buttered, mint, garlic, onion, aloo (potato), spinach, chicken, keema (lamb), peshawari (fruit & nuts). SKIP.
- Paratha – from whole wheat flour and layered with butter or oil and optional fillings – aloo (potato), spinach. SKIP.
- Rotis – from whole wheat flour or gluten free besan (GF Missi Roti) or a mix of wheat and besan (Missi Roti). PICK.
NON-VEGETARIAN ENTRÉE.
- Aachari Chicken – Cooked with mixed pickles, onions, garlic, herbs & spices. SKIP.
- Baoli Handi – Delicacy of goat meat, mushrooms & vegetables cooked with exotic spices. SKIP.
- Boti Kabob Masala – Extra lean lamb cubes seared at high temperatures from fire, charcoal, or a gas flame and then cooked in tomato gravy with ginger & onions. SKIP.
- Chicken Chettinad – Boneless chicken cooked south Indian style with curry leaves & spices. SKIP.
- Chicken Chutneywala – Cooked with a touch of mango chutney and flavored with cilantro. SKIP.
- Chicken Curry with Mushrooms – Boneless chicken cooked with fresh mushrooms in delectable curry sauce. SKIP.
- Chicken Do-Piaza – Boneless chicken cooked with sautéed onions, garlic & green peppers. SKIP.
- Chicken Jaipuri – Chicken curry cooked in cream of mushroom gravy & spices. SKIP.
- Chicken Kandacurry – Chicken curry cooked in coconut milk and spices. SKIP.
- Chicken Kofta – Curry Balls of minced chicken dipped in batter, fired and cooked in gourmet curry sauce. SKIP.
- Chicken Korma – Boneless chicken pieces cooked in cream sauce with cashews & raisins. SKIP.
- Chicken Makhani – Boneless chicken pieces cooked with butter & exotic spices. SKIP.
- Chicken Saag – Boneless chicken cooked with spinach, ginger, garlic & exotic spices. SKIP.
- Chicken Tandoori – Chicken pieces marinated in yogurt, herbs & spices, seared at high temperatures from fire, charcoal, or a gas flame. SKIP.
- Chicken Tikka Curry – Boneless chicken tandoori pieces cooked in tangy tomato & onion gravy without cream. SKIP.
- Chicken Tikka Masala – Boneless chicken tandoori pieces in tangy tomato & cream sauce with exotic herbs & spices. SKIP.
- Chicken Vindaloo – Cooked in spicy curry sauce with potatoes & vinegar. SKIP.
- Chili Chicken – Chicken cooked with bell peppers and sautéed onions with soy sauce. SKIP.
- Fish Fried – Pieces of fish marinated in imported spices & fried. SKIP.
- Fish Moli – Fish cooked in coconut milk with mustard seeds, curry patta and dry red chilies. PICK.
- Fish & Shrimp Masala – Fish Marinated fish pieces cooked in tomato & cream sauce with herbs & spices. PICK.
- Jhingari Malai – Shrimp cooked in onion and ginger gravy with sour cream. PICK.
- Kadai Gosht – Lamb curry cooked North Indian style with onions, garlic & ginger. SKIP.
- Kadai Murg – Chicken cooked with onions, green peppers, & fresh tomato. SKIP.
- Kadahi Shrimp – Shrimp cooked North Indian style with onions, garlic and ginger. PICK.
- Keema Aloo – Minced lamb cooked with tomatoes, onions, garlic, ginger & assorted spices. SKIP.
- Keema Chicken – Extra lean ground chicken cooked with fresh tomatoes & onions. SKIP.
- Lamb Fish & Shrimp Lamb Rogan Josh – Lamb curry in tomato and onion gravy. SKIP.
- Lamb Korma – Boneless lamb cooked in cream sauce with cashews and raisins. SKIP.
- Lamb Saag – Tender pieces of lamb cooked with spinach & exotic spices. SKIP.
- Lamb Vindaloo – Succulent pieces of extra lean lamb cooked in tomato, vinegar & onion sauce with herbs & spices. SKIP.
- Laziz Pasliyan – Cashew nut flavored spicy lamb chops. SKIP.
- Malai Chicken – Boneless white chicken pieces sautéed with onions, simmered in cream & yogurt gravy. SKIP.
- Mughalai Chicken – Boneless chicken cooked in onion gravy with yogurt. SKIP.
- Mutton Curry – Tender goat meat cooked in onion and tomato gravy. SKIP.
- Mutton Kadai – Goat meat (with bones) curry cooked North Indian style. SKIP.
- Mutton Korma – Goat meat cooked in cream sauce with cashews and raisins. SKIP.
- Seafood Masala – Combination of lobster meat, scallops and shrimp cooked in tangy tikka masala sauce. PICK.
- Shahi Kofta – Lamb meat balls stuffed with onions, raisins, ginger & green chilies, served in rich cream sauce. SKIP.
- Shrimp Kunjupapa – Cooked in tamarind juice with a touch of curry patta and dry red chilies. PICK.
- Shrimp Masala – Shrimp cooked in curry sauce. PICK.
VEGETARIAN ENTRÉE.
- Achaari Aloo – Pickle flavored potatoes cooked with onions (GF).
- Aloo Beans – Potatoes with green beans (GF).
- Aloo Mirch – Fresh green peppers with potatoes (GF).
- Aloo Mutter - Fresh green peas with potatoes in onion and tomato gravy (GF).
- Baigan Aloo – Fresh eggplant with potatoes and chunks of onions (GF).
- Baigan Patiala – Combination of eggplant & potatoes sautéed with onions & spices (GF).
- Bhartha – Smoked & mashed eggplant simmered with onions & imported spices (GF).
- Bharwa Mirch – Grilled Italian peppers with vegetable filling (GF).
- Bhindi Masala – Fresh okra sautéed with onions, tomatoes & spices (GF).
- Chana Masala – Soaked overnight, cooked with tomatoes & herbs in curry sauce; good source of protein, fiber, vitamin B2, vitamin B6, iron, and folate (GF).
- Daal Makhani – Black lentils cooked & simmered over slow fire, North Indian style; good source of protein, fiber, vitamin B6, and folate (GF).
- Daal Panchmela – Medley of five different lentils; good source of protein, fiber, vitamin B6, and folate (GF).
- Daal Tarka – Chana daal cooked with sautéed onions & touch of fresh coriander; good source of protein, fiber, vitamin B6, and folate (GF).
- Dosa – Crepes from fermented rice and white lentil batter (savory/sour), served with sombhar (vegetable dal) and chutney–Masala Dosa is also served with a spicy potato filling. Rava Dosa is made of cream of wheat and is not GF. (otherwise usually GF)
- Dum Aloo – Potatoes in onion & tomato gravy (GF).
- Gobhi Aloo – Fresh cauliflower florets cooked home-style with ginger (GF).
- Gobhi Manchurian – Cauliflower cooked Indian Chinese style (GF).
- Haryali Paneer Kofta – Soft cheese dumplings in flavorful spinach curry (GF). SKIP.
- Kadhi Pakora Authentic North Indian Kadhi made with yogurt & vegetable dumplings (GF).
- Khate Aloo – Potatoes cooked with onions & a touch of mango powder (GF).
- Idli – Steamed rice and white lentil savory cakes, served with sombhar (vegetable dal) and chutney (usually GF) – Rava Idli is made of cream of wheat and is not GF.
- Malai Kofta – Balls of minced vegetables dipped in batter, fried & cooked in gourmet curry sauce (GF). SKIP.
- Mehendu Vada – Fried donut-shaped dumplings made of white lentils, served with sombhar (vegetable dal) and chutney (GF). SKIP.
- Mutter Paneer – Green peas & home-made cheese cooked with tomatoes in curry sauce (GF). SKIP.
- Mushroom Do-Piaza – Button mushrooms cooked with green peppers, tomatoes and chunks of onions (GF).
- Mushroom Masala – Fresh mushrooms with assorted vegetables (GF).
- Navrattan Korma – Mixed vegetable cooked in delectable rich creamy sauce (GF).
- Palak Aloo – Fresh spinach & potatoes cooked with a touch of onions & ginger (GF). SKIP.
- Paneer Bhurjee – Grated cheese sautéed with tomatoes & spices (GF).
- Palak Paneer – Fresh spinach & home-made cheese cooked with a touch of onions & ginger (GF). SKIP.
- Paneer Do-Piaza – Chunks of homemade cheese cooked with onions, green peppers & tomatoes (GF). SKIP.
- Pindi Chana – Chick peas with cooked with dry spices and onions, North Indian style; good source of protein, fiber, vitamin B2, vitamin B6, iron, and folate (GF).
- Rajmah – Kidney beans in onion gravy cooked with ginger and garlic; good source of protein, fiber, vitamin B6, and folate (GF).
- Rogani Mushrooms – Fresh mushrooms cooked in rich onion & tomato curry (GF).
- Saag Mushroom – Fresh spinach & button mushrooms cooked with a touch of onions & ginger (GF).
- Shahi Gobhi – Fresh cauliflower florets cooked Mughal style (GF).
- Shahi Paneer – Fresh cheese sautéed with ginger, garlic & cooked in light cream sauce with cashews & raisins (GF). SKIP.
- Tandoori Gobhi – Large florets of fresh cauliflower marinated in chickpea batter and grilled (GF).
- Uttapam – pancakes made from fermented batter (rice, white lentils) and vegetables, served with sombhar (dal vegetable stew) and chutney (GF). PICK.
- Vegetable Delight – Mixed vegetable cooked with potatoes & green peppers (GF).
RICE.
- Biryani – Aromatic Basmati rice cooked with vegetables (GF). PICK.
- Biryani – Aromatic Basmati rice cooked with either lamb, goat, or chicken (GF). SKIP.
- Lemon Rice – Imported basmati rice with a touch of herbs & spices (GF). PICK.
- Saffron Rice – Imported, aromatic Basmati rice (GF). PICK.
- Vegetable Pullao – Aromatic Basmati rice cooked with vegetables (GF). PICK.
DESSERTS.
- Chum-Chum – Fresh cheese chunks cooked in sugar syrup, flavored with rose water & cardamom (GF). PICK.
- Daal Halwa – A buttery flavored delicacy made from yellow lentils, with a sprinkle of cardamoms & almonds (GF). PICK.
- Dhodha Burfi – Grated squash cooked in milk syrup, flavored with pistachios, served chilled (GF). PICK.
- Gajjar Halwa – Grated carrots cooked in milk, flavored with almonds & cardamom, served hot (GF). PICK.
- Gulab Jamun – Deep-fried cream dumplings soaked in warm honey syrup, served hot (GF). SKIP.
- Jalebi – Miniature deep-fried funnel cakes topped with sugar syrup. (GF). SKIP.
- Kesar Halwa – Made from milk, flavored with Saffron, Pistachios & Almonds (GF). PICK.
- Kheer – Home-made rice pudding flavored with cardamom & pistachios, served chilled (GF). PICK.
- Kulfi Falooda – Authentic Indian Ice creams, served with Falooda (starch noodles, basil seeds, rose syrup) (GF). PICK.
- Malai Rasgulla – Small size rasgullas dipped in rabdi with a touch of saffron (GF). PICK.
- Mango Rabdi – made with fresh mangoes, milk syrup & pistachios, served chilled (GF). PICK.
- Rasgulla – Home-made cheese dumplings boiled in honey syrup, served chilled (GF). PICK.
- Rasmalai – Cheese dumplings cooked in milk syrup, flavored with pistachios nuts, served chilled (GF). PICK.
1 For this blog, “healthy” excludes anything deep fried, consisting of processed meats, consisting of red meats, having excessive refined sugars. Contact this author for more information on the scientific studies concerning fats, processed meats, red meats, or refined sugar and their contribution to adverse health effects. www.darshishah.com.
