On a gluten-free or vegan diet? Try out these desi delicacies

Sticking to a gluten-free or vegan diet is a choice for you, not a fad. But while you are serious about what you eat, it’s never easy to source the exotic and expensive ingredients often touted to be super foods. We feel you. So, here are some easy Indian dishes which are equally healthy and within reach and never burn a hole in your pocket.
What is gluten?
Gluten, a group of proteins, offers a variety of functional culinary benefits and is responsible for the soft, chewy texture of many gluten-containing, grain-based foods.It forms the sticky web that helps bread rise in the oven. Gluten can be really bad for you if you’re allergic to it or have Celiac disease.
Jowar Litti Chokha (Bihar)

This simple dish is a complete and (ful)filling meal. All you need to do to make it even healthier is replace wheat flour with jowar for the littis. The sattu stuffing is anyway healthy, as it helps control blood sugar levels, among other things. Also, instead of dipping in oil, you can roast the littis. A combination of brinjal, tomato and potato bharta make for a delicious and nutritious chokha. This gluten-free and vegan dish can be had with spicy Indian dips, which add to the overall benefits of the combination.
Makki Di Roti (Punjab)

Feasting on makki di roti and sarson da saag throughout winter maybe common for many but what most don’t know is the fact that it’s a truly healthy dish. This gluten free and vegan dish made with mustard leaves, and many other vegetables like onions, tomatoes and other greens is super nutritious. However, it is the makki di roti that adds more taste and flavour to the whole dish. It reduces deficiencies, regulates blood sugar, helps in weight gain for underweight people and has nutrients essential for pregnant women.
How to go vegan effortlessly


Sabudana Khichdi (Maharashtra, Rajasthan, Gujarat)

This light snack can be eaten both for lunch and dinner. One serving of sabudana khichdi has calories perfect for an adult’s standard diet. This gluten-free and vegan dish can be cooked within minutes, but you must soak the sabudana in warm water overnight before cooking. You can add lemon and spices to the khichdi according to your taste. It improves digestion, is good for your gut health, reduces blood pressure, is good for your bones and is a good source of energy.
Neer Dosa (Karnataka)

This soft and thin dosa is prepared using a batter of rice and fresh coconut. Neer dosa is not only delicious, but it is highly nutritious with good amounts of vitamin, protein, starch and minerals, making it an excellent and wholesome dish. This low-calorie pancake can be a very good option for breakfast. What’s more, they are totally gluten free and vegan.
‘Local veg foods are better suited for our bodies’
As Indians, we have been eating gut-friendly food right from our childhood. So, local produces and seasonal foods are always well-suited to our climate and body. Not everyone needs to go gluten free or vegan. But if you do make that choice, it’s better to look closer home to find the options, because our Indian foods and spices are rich in many nutrients.
— Ridhima Batra, clinical nutritionist, diabetes educator and sports nutritionist
Indori or Aloo Poha (Madhya Pradesh)

This favourite breakfast dish packs approximately 70% of healthy carbohydrates and 30% fat. It is also considered high in iron content. It is easy on the digestive tract and does not cause bloating, so is fit to consume whenever you crave for a quick snack. This gluten-free and vegan dish has probiotic benefits, is low on calories and regulates blood sugar.
Begun Pora (Bengal)

This simple side dish in every Bengali home is high in dietary fibre that reduces the risk of heart diseases, prevents spike in blood sugar levels and hence, is really good for diabetics. Folic acid, which is found in this dish, is an essential vitamin required throughout pregnancy. It is also a good source of vitamin C and defends you against cough and cold. It’s also said to reduce bad cholesterol and has anti-cancer properties.