Incorporating low-carbohydrate dishes into your diet doesn’t mean sacrificing the rich and diverse flavors of Indian cuisine. With thoughtful ingredient choices and preparation methods, you can enjoy meals that are both delicious and health-conscious. Here are some low-carb Indian recipes to consider:
1. Sattu and Besan Pancakes
These savory pancakes combine chickpea flour (besan) and sattu flour, offering a protein-packed breakfast option suitable for a low-carb diet.
Ingredients:
- 1 cup chickpea flour (besan)
- ½ cup sattu flour
- 1½ teaspoons turmeric powder
- ¼ teaspoon black pepper powder
- 1½ bell peppers, chopped
- ¼ cup chopped peas
- 2 tablespoons chopped coriander leaves
- ¼ teaspoon chili flakes
- ½ tablespoon safflower oil
- ¼ teaspoon salt
- ½ cup water
Method:
- In a bowl, mix the chickpea flour, sattu flour, turmeric, black pepper, chili flakes, and salt.
- Gradually add water to form a smooth batter.
- Heat safflower oil in a non-stick pan over medium heat. Sauté the chopped bell peppers, peas, and coriander leaves until softened.
- Pour a ladleful of batter into the pan, spreading it evenly. Cook for 3 minutes on one side, then flip and cook for an additional 2-3 minutes until golden brown.
- Serve hot with your favorite low-carb chutney or pickle.
2. Cauliflower Upma
A nutritious twist on the traditional upma, this version uses grated cauliflower instead of semolina, reducing carbohydrate content while maintaining flavor.
Ingredients:
- 2 cups grated cauliflower
- 1 medium onion, finely chopped
- 1 green chili, chopped
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- A few curry leaves
- 2 tablespoons ghee or coconut oil
- Salt to taste
- Fresh coriander leaves for garnish
Method:
- Heat ghee or coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
- Add urad dal and sauté until golden brown.
- Add chopped onions, green chili, and curry leaves. Sauté until onions are translucent.
- Stir in the grated cauliflower and add salt to taste. Mix well.
- Cover and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender.
- Garnish with fresh coriander leaves and serve hot.
3. Air-Fried Paneer Roast
This dish offers a flavorful and low-carb alternative to traditional paneer recipes by utilizing air frying instead of deep frying.
Ingredients:
- 200 grams paneer, cut into cubes
- 1 tablespoon virgin coconut oil
- Spice mix: 1 teaspoon each of turmeric, red chili powder, garam masala, and cumin powder
- Salt to taste
- Assorted vegetables (bell peppers, broccoli)
Method:
- In a bowl, combine the spice mix and salt. Toss the paneer cubes in the mixture until well coated.
- Lightly brush the paneer with coconut oil.
- Preheat the air fryer to 180°C (356°F). Place the paneer cubes in the air fryer basket in a single layer.
- Air fry for 10-12 minutes, shaking the basket halfway through for even cooking.
- Meanwhile, sauté the assorted vegetables in a pan with a little coconut oil until tender.
- Serve the air-fried paneer with the sautéed vegetables.
4. Almond Bhakri
Almond bhakri is a nutritious, low-carb flatbread that pairs well with various Indian curries and side dishes.
Ingredients:
- 2 cups almond flour
- 1 tablespoon ghee
- Warm water, as needed
- A pinch of salt
Method:
- In a bowl, combine almond flour and salt. Add ghee and mix until the mixture resembles coarse crumbs.
- Gradually add warm water to form a soft dough.
- Divide the dough into small balls. Place each ball between parchment paper and roll into a small, thick circle.
- Heat a tawa or skillet over medium heat. Cook each bhakri for 2-3 minutes on each side until golden brown spots appear.
- Serve warm with your choice of low-carb curry.
Incorporating these recipes into your meal plan can help you enjoy the rich flavors of Indian cuisine while adhering to a low-carb diet. Remember to balance your meals with adequate protein, healthy fats, and fiber to maintain overall nutritional well-being.
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