May 01, 2024 Healthy South Asian cuisine, anyone?

South Asian cuisine provides a rich and diverse culinary experience, as it is known for its vibrant flavours, aromatic spices and wide range of dishes. This cuisine encompasses the foods of countries such as India, Pakistan, Bangladesh, Afghanistan, Sri Lanka, Nepal, Bhutan and the Maldives, each with its own unique culinary traditions.

Reap the health benefits

Traditional South Asian diets can have many benefits as they are high in fibre and have a rich variety of vegetables, fruits, beans and nuts, and many gluten-free grain options such as rice and millets (amaranth, buckwheat and sorghum are a few examples).

South Asian cuisine also uses a lot of spices, some of which have medicinal properties besides enhancing the taste of the food. For example, turmeric and curcumin have been shown to have anti-inflammatory properties.

Some South Asian diets are characterized by a variety of fish and seafood, and most have little to no red meat. South Asian cuisine also includes fermented foods like fermented batters, yogurt and Indian pickles (available in shelf-stable and registered varieties), which contain live bacterial cultures that support gut health and digestion. Unlike the pickles made with oil and spices that last an entire year, lacto-fermented pickles have a shorter shelf life of four to six months. Handmade pickles that are preserved in ceramic jars known as barnis are also instrumental in keeping the contents cool and dark for the bacteria to thrive. Sour buttermilk, which is a byproduct of making butter, is a probiotic in Indian kitchens. 

Tips for keeping dishes tasty and healthy

You might be frightened away from South Asian cuisine because of the amount of fat (such as butter or ghee) and salt called for in some recipes, and because so much of the food seems to be fried. But not to worry: you can still enjoy this flavourful food in a healthy way simply by making some modifications and mindful choices. Try the following tips:

• When making traditional curries, dhal and vegetables, use less oil and maintain the same spices.
• To make rotis or chapatis (flatbreads), mix in some soy flour, gram (chickpea) flour, millet flour or quinoa flour along with whole wheat or other flours. This combination will add extra fibre and avoid blood sugar spikes.
• In dishes like biryanis, pilafs, upma, idlis and porridges, replace refined grains like white rice with millets.
• For kebab and tandoori dishes, choose grilling instead of frying.
• Instead of deep-frying samosas, pakoras, vadas and parathas, which can be high in fat, try baking or air-frying them.
• Grill or microwave pappadums instead of frying.
• Swap paneer for tofu, and potato curry for mixed vegetable curry.
• When cooking vegetable dishes and curries, use non-starchy vegetables such as green beans, cabbage, okra, eggplant, bitter gourd, snake gourd, cauliflower, spinach or mustard greens.
• In sweets and curry recipes, choose lower-fat milk or Greek yogurt instead of cream, whole milk or high-fat yogurts.
• When cooking parathas, rotis, chapatis and naan, use a small amount of oil.
• Have deep-fried pooris as an occasional treat only. Reserve sweets such as ladoo, jalebi, barfi, rasmalai, payasam and gulab jamun for special occasions.

Enjoy your faves with small changes

By making small changes like these to traditional recipes, you can still enjoy your favourite foods. Be mindful to listen to your body’s hunger and fullness cues, and watch your portion sizes. Choose more high-fibre foods and healthier types of fat. Traditional South Asian dishes that include higher-fibre foods and ingredients (such as chickpeas) help prevent a rapid rise in blood sugar levels. Using the plate method will help you to control portions and develop a balanced eating pattern. Cayla Runka, diabetes knowledge & connection manager at Diabetes Canada, says most foods can fit if you use the balanced plate method to build your meals. “Filling half your plate with non-starchy vegetables, a quarter of your plate with healthy whole grains and a quarter with your protein or alternative food ensures higher fibre and portion control.”

Recipes

Moderation and balanced eating remain key principles for deriving the most benefits from any cuisine. These three recipes, which were adapted from Holy Cow Vegan, will give you a taste of a healthful South Asian menu.

Baked Asparagus Pakoras

Pakora is eaten as a snack or appetizer, and is usually made with vegetables coated with a crispy chickpea batter, served with a chutney or dipping sauce. It is also a great vegan and gluten-free option. It can be a fun addition for kids and adults as part of a main meal, as it incorporates a variety of flavours and textures.

• 24 stalks of asparagus, hard ends trimmed
• ¾ cup (175 mL) chickpea or besan
• 1 tsp (5 mL) cumin seeds, coarsely ground
• 1 tsp (5 mL) paprika or another red chili powder
• 1 tsp (5 mL) garlic powder, optional, but nice
• ¼ cup (60 mL) finely chopped cilantro
• Salt to taste
• Oil for spraying

Cover a baking sheet with aluminum foil or parchment paper and spray with oil to coat the surface.

Mix all the ingredients (except oil and asparagus) in a bowl and add enough water to make a thick batter, about the consistency of a pancake batter.

Dip the asparagus stalks, one at a time, in the batter making sure they’re evenly coated. Lay the stalks side by side, without touching, on the baking sheet.

Spray once more with oil to coat the tops.

Preheat the oven to 450°F (230°C) and bake the asparagus stalks for 15-20 minutes or until the besan coating is golden.

Remove the baking sheet and carefully lift out the asparagus stalks with a pair of tongs.

Serve hot or warm.

Makes 4 servings.

Nutritional breakdown per serving: 6.3 g protein, 4.2 g fibre, 112 calories

Mint Chutney

This easy, flavourful, delicious mint chutney is perfect with Indian chaat (snack) dishes, restaurant-style dishes and even in burgers, sandwiches and wraps.

• ½ cup (125 mL) mint
• ½ cup (125 mL) cilantro
• 1 garlic clove
• ½-inch (1 cm) ginger
• ½ green chili and ½ pear or apple
• Salt, cayenne, lemon juice and chaat masala to taste

In a blender or food processor, blend cilantro, garlic ginger, chili and pear or apple together with salt, cayenne, lemon juice and chaat masala to taste.

Add more salt, lemon and chaat masala if desired; add water if needed.

Variation: Add ¼-½ tsp (1-2 mL) turmeric if desired. You can also use other vegetables like zucchini, sweet potato or seasonal squash.

Makes 16 servings.

Nutritional breakdown per serving: 1g carbohydrate, 1g protein, 2 g total fat, 1 g saturated fat, 1 g fibre, 27 calories

One Pot Garlicky Spinach Dal

Try this delicious traditional lentil dish, which is low calorie, high in fibre and a source of protein. It can be made in a pressure cooker, instant pot or saucepan. Serve with rice or roti.

• 2 bunches spinach, or 10 oz. (300 g) frozen spinach
• 1 cup (250 mL) pink lentils (or masoor dal, split pigeon peas or toor dal)
• 1 tbsp (15 mL) vegetable oil or canola oil
• 1 tsp (5 mL) mustard seeds
• 10 cloves garlic, smashed but not chopped
• 1 tsp (5 mL) red pepper flakes (or a red chilli powder like cayenne)
• 3 medium tomatoes, chopped
• ½ tsp (2 mL) turmeric
• ½ cup (125 mL) peanuts (optional)
• Salt to taste
• Juice of 1 lemon

Trim out any tough stems from spinach and chop spinach leaves; discard stems.  Pour lentils into a strainer in the sink and rinse thoroughly under running water. Set aside.

Heat oil over medium heat in a large pot or pressure cooker. Add mustard seeds. When they start to sputter, add garlic. Reduce heat to medium-low and sauté garlic until it starts to turn lightly golden. Stay with it and don't let it burn.

Add red pepper flakes, tomatoes and turmeric; sauté for a couple of minutes until the tomatoes start to break down. Add chopped spinach and sauté until spinach wilts, about 2 minutes. Add peanuts (if desired) and lentils; mix well. Add 3 cups (750 mL) water, or enough water to drown the lentils. Add salt to taste and mix well.

If using a pressure cooker, cook for two whistles, or for six minutes after pressure builds up. If cooking without a pressure cooker, bring dal to a boil and then cover with a tight-fitting lid. Lower heat to a simmer and cook dal for 30 minutes or until it is really soft. When cooking in a regular pot, you might need to check a couple of times to see if you need to add more water. Add hot water if required, instead of room temperature water, so you don't slow down the cooking process.

Once dal is cooked, use a whisk to beat it five or six times; this makes its consistency smoother. Squeeze in juice from lemon, and add a little more salt if needed.  Serve hot over rice or with rotis.

Makes 8 servings.

Nutritional breakdown per serving: 21 g carbohydrate, 11g protein, 7 g total fat, 2 g saturated fat, 10 g fibre, 183 calories

Chana Jor Garam (Spicy Chickpeas)

Add extra protein and fibre into your day with this spicy, crunchy, healthy and delicious snack. Chaat masala is available at Indian grocery stores.

• 4 cups (1 L) canned or cooked chickpeas 
• 1 tsp (5 mL) vegetable oil or canola oil
• 1 heaping tbsp (15 mL) chaat masala (approx.)
• 1 tsp (5 mL) cayenne (use paprika if you prefer less heat)
• ¼ tsp (1 mL) garam masala
• ½ tsp (2 mL) turmeric
• Salt to taste
• 4 scallions (green and white parts finely chopped)
• ¼ cup (60 mL) cilantro, chopped
• Juice of 1 lemon

Preheat oven to 350°F (180°C). Pour chickpeas into a strainer in the sink and rinse thoroughly under running water. Pat dry with a clean dishtowel or paper towels (chickpeas should look matte and feel dry to the touch); if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them. 

In a bowl, toss chickpeas with oil, chaat masala, cayenne, garam masala, turmeric and salt. Spread chickpeas in a single layer on a rimmed baking sheet. Place baking sheet in preheated oven and let chickpeas roast 30-45 minutes, until they are crisp. (If they are not crispy at the end of 45 minutes, give them some more time.)

Remove baking sheet from oven and place on a rack; let chickpeas cool 10-15 minutes.

Toss chickpeas with scallions (both green and white parts), cilantro and lemon juice; sprinkle with some more chaat masala if desired.

Makes 8 servings.

Nutritional breakdown per serving: 12 g carbohydrate, 4 g protein, 2 g total fat, 1 g saturated fat, 4 g fibre, 80 calories
 

Did you know?

People of South Asian descent have a higher risk for developing type 2 diabetes. Nutrition and lifestyle choices can make a difference. If you’re looking for more cooking inspiration, Diabetes Canada offers a range of healthy meal-planning tools including various plant-forward, carbohydrate-balanced and culturally inspired recipes and meal plans. For another culturally relevant resource, check out the 7-Day South Asian Healthy Meal Plan.

Vanita is a registered dietitian (RD), certified diabetes educator (CDE) and certified insulin pump trainer (CPT). She has been practising as a dietitian for more than 20 years. For over a decade she has been involved in clinical and research activities with the Diabetes/Endocrinology department at Toronto’s Hospital for Sick Children. She was awarded the Banting and Best Diabetes Educator of the Year Award in 2019. She is passionate about helping people improve their lifestyle and optimize their nutrition and diabetes management. She enjoys cooking and trying out new recipes, and long walks with her dog.