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Indian food that cuts back on the carbs?

My wife and I love cooking Indian food and we’re particularly taken by the various dals since it’s delicious and filling. However we’re having a hard time finding recipes that are lower in carbs; usually they are of course accompanied by rice, roti, chapathi, etc.

Basically what we’ve been doing is eating them more as soups and making smaller breads (also switched to whole grain flour), but this isn’t that ideal. We do eat all meat (particularly fond of lamb), but prefer vegetarian. We have a large Patel Brothers grocer that isn’t too far. Any suggestions welcome, thanks!

35 thoughts on “Indian food that cuts back on the carbs?

  1. OP here something you can try. I have switched partially to oats from rice. I use instant oats since rolled oats is not easily available where I live. Have to admit rice tastes better but the shift to oats has helped my weight loss program

  2. I find that eating more vegetables/dal and less bread works just as well. You don’t need to kill the carbs, just reduce them.

  3. I also try to keep meals fairly low-carb. I’ll either thicken dals or gravies so they have a more stew-like consistency, or I’ll serve them over vegetables instead of rice. Cauliflower is great, and goes well in a lot of Indian dishes.

  4. Are you saying the issue is you have too many carbs in the dal itself or that there are too many carbs in the things you serve with the dal?

    The easiest answer is to not serve it with a rice or bread. Think of it like an oatmeal or stew and not like a topping. You can try pairing it in the same meal with something like a palak paneer, so you wouldn’t only have one flavor. You could also try subbing cauliflower rice to get a similar texture to the real deal.

    If you truly cannot handle eating it without some form of bread you can try an [almond bun](

    1. The dal is low in carbs, just looking for other ideas. We’ve been eating it like a stew with smaller portions of either naan (have had little success with the whole grain flour, it seems to be much easier with chapati) or chapati.

      I will look for the cauliflower rice, thanks.

      1. You could use things other than rice, like quinoa. Or eat dal like a soup, it is good that way too.

        Why not try a whole lot of vegetable side dishes too? There are so many. Look for Thorans, Sabzi, Bhaji, vegetable fry, …. The dishes that are drier in texture (ie not wet curries) don’t need rice or flatbreads with them.

      2. Making cauliflower rice is incredibly easy and fast. Just use a big box grater and start shredding. Takes just a few minutes to process a full head of cauliflower, no need to buy and no need for plastic packaging.

      3. Naan is made primarily with refined flour.

        For healthy food, stick to chapati made with whole grains flour.
        Also chapati is healthier than rice in terms of carbs. Their glycemic index is better.

          1. Oh my bad. My friend from India who showed me the recipe said I could put whatever in it. Thanks for making me PC

          2. Yeah you can add other things to rice & daal, like vegetables. But dishes refer to specific things, you can’t put whatever in a pot and call it the same thing. Idk if PC refers to political correctness? If so….that’s odd.

          3. Are you always so nice in your conversation…from the looks of your comment history you should find a hobby other than Internet troll.

          4. You can put a good variety of vegetables. Cauliflowers, beans, corn, carrots etc.

            Just need to remember to not put too much and also the effect of ingredients on overall taste of khichdi.

            Instead of rice you can also use broken wheat. It is usually called dalia. It is healthier than rice. Recipe will remain almost same.

    1. > Khichdi

      Kitchdi/Kitchari is usually a rice dish with mung dal, but can be any dal, lentil or grain. A split lentil with vegetables is just a dal. Having said that, Dal is so good and infinitely variable.

  5. lettuce wraps?

    pressure cook dry dal with minimal water after adding salt, red chilli powder, and fried (mustard seeds, asafoetida, cumin, turmeric, whole red chilli)

  6. I love Indian cuisines, but the one sad truth is that they are almost all very carb-heavy diets. Probably not a big deal when you live in a hot climate and do a lot of transportation by foot or bike. But for us in the U.S. … it’s a challenge. 🙁

    1. You could say that about nearly every cuisine, not just Indian. And there’s so many regional cuisines, it’s not hard to make something that is tasty as well as authentic.

  7. My wife and I make besan ki roti. It’s roti made with chickpea flour. Bob’s Red Mill makes decent flour. It’s not Atkins or keto friendly, but it definitely helps. I also second /r/desiketo

  8. use less oil or ghee,eat meat but cook in slow cooker its taste better.make roti with all diffrent kind of flour.low carb roti i use
    barley flour chickpea flour flex seed powder lentil flour rye flour millet flour.

  9. Check out /r/desiketo but cauliflower factors heavily for me as a replacement for starches. Either just steamed or with a little more effort riced and sauteed with spices like cumin, cardamom, etc. I just serve whatever dish on top of it. You might consider low carb tortillas, I find mission’s to be the least suck in general. You kind of need to stay away from potato, lentils, and chickpeas, but saag is great, cauliflower as mentioned before, and tomato is ok.

  10. I have been making vegetable soup. Pressure cook some vegies – tomato, galic, onion, cauliflower, carrot, beet root, spinach basically anything and everything you like. Blend them together. Add some milk and boil again. Add salt and pepper to taste. Its pretty filling and covers an adequate dose of vegies

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