Good news, if you think of low-carb eating, you probably don't think of a hot plate of your favourite Indian dish. Rich, decadent, and steeped in centuries of culinary history, Indian cuisine often seems incompatible with contemporary dietary needs. However, the truth is, it is not about sacrificing the comfort food of your culture — it is about reimagining it.

This guide demonstrates that low-carb living can incorporate Indian cuisine tastefully, without losing that sense of making a sacrifice. If you are just starting a new way of planning meals or trying to do a better job being mindful of your meal construction, these ideas will demonstrate that mindful eating can be combined with authentic flavour.

Turmeric Cumin Cauliflower Rice

Ingredients for Turmeric Cumin Cauliflower Rice:

• 2 cups cauliflower florets (grated or riced)
• 1 tbsp ghee or coconut oil
• ½ tsp turmeric powder
• 1 tsp cumin seeds
• Salt to taste
• Chopped coriander for garnish

Method to make Turmeric Cumin Cauliflower Rice:

1. Heat ghee in a pan and add cumin seeds. Let them sizzle.
2. Add turmeric and immediately stir in the riced cauliflower.
3. Sauté the Turmeric Cumin Cauliflower Rice for 4–5 minutes until soft but not mushy.
4. Season with salt and garnish with coriander.
5. Pro Tip: For a lemony twist, squeeze fresh lemon over the Turmeric Cumin Cauliflower Rice before serving.

Instant Pot Chicken Mulligatawny Soup

Ingredients for Instant Pot Chicken Mulligatawny Soup:

• 300g boneless chicken, cubed
• ½ chopped onion
• 2 garlic cloves, minced
• 1 tsp ginger paste
• ½ tsp turmeric, 1 tsp garam masala, 1 tsp cumin
• 1 cup coconut milk
• 2 tbsp tomato paste
• 2 cups chicken broth
• 1 chopped carrot (optional, low quantity)
• Salt to taste
• Fresh coriander

Method to make Instant Pot Chicken Mulligatawny Soup:

1. In your Instant Pot, sauté onions, garlic, and ginger until translucent.
2. Add chicken, spices, and tomato paste. Stir well.
3. Pour in broth and coconut milk. Cancel sauté, seal the lid.
4. Cook on high pressure for 10 minutes. Quick release and stir.
5. Serve the Instant Pot Chicken Mulligatawny Soup hot with fresh coriander.
6. Pro Tip: Blend half the soup for a creamy texture without added cream.

Beans Poriyal

Ingredients for Beans Poriyal:

• 2 cups finely chopped green beans
• 1 tbsp coconut oil
• 1 tsp mustard seeds
• 1 tsp urad dal (optional)
• 1–2 green chillies, chopped
• A few curry leaves
• 2 tbsp grated coconut
• Salt to taste

Method to make Beans Poriyal:

1. Heat coconut oil and temper mustard seeds, urad dal, chillies, and curry leaves.
2. Add beans and salt. Cover and cook until tender.
3. Finish Beans Poriyal with fresh coconut and sauté for 2 minutes.
4. Pro Tip: Blanch beans beforehand for faster cooking and a brighter colour in your Beans Poriyal.

Spicy Tofu Lettuce Wraps

Ingredients for Spicy Tofu Lettuce Wraps:

• 200g firm tofu, crumbled
• 1 tbsp olive or sesame oil
• 1 tbsp soy sauce or tamari
• 1 tsp chilli garlic paste
• ½ tsp cumin powder
• Chopped bell peppers and spring onions
• Lettuce leaves (romaine or iceberg)

Method to make Spicy Tofu Lettuce Wraps:

1. Heat oil and sauté tofu with spices, soy sauce, and chilli paste.
2. Mix in chopped veggies and cook until just tender.
3. Spoon filling into lettuce leaves and serve Spicy Tofu Lettuce Wraps fresh.
4. Pro Tip: Add toasted peanuts or sesame seeds for crunch in Spicy Tofu Lettuce Wraps.

Air Fryer Tandoori Chicken

Ingredients for Air Fryer Tandoori Chicken:

• 2 chicken drumsticks or thighs
• ½ cup hung curd
• 1 tbsp lemon juice
• 1 tbsp ginger garlic paste
• 1 tsp each: turmeric, cumin, coriander, paprika, garam masala
• Salt to taste

Method to make Air Fryer Tandoori Chicken:

1. Marinate chicken with all ingredients for at least 4 hours.
2. Preheat the air fryer to 200°C (390°F).
3. Cook Air Fryer Tandoori Chicken for 18–20 minutes, flipping halfway.
4. Pro Tip: Brush ghee on the Air Fryer Tandoori Chicken after air frying for that rich finish.

Steamed Palak Paneer Kofta

Ingredients for Steamed Palak Paneer Kofta:

• 1 cup spinach, blanched and chopped
• 1 cup crumbled paneer
• 2 tbsp gram flour (besan) or almond flour
• 1 green chilli, ginger paste
• Salt, garam masala
• Tomato-based gravy (optional)

Method to make Steamed Palak Paneer Kofta:

1. Mix all kofta ingredients and shape into small balls.
2. Steam Steamed Palak Paneer Kofta for 10–12 minutes until firm.
3. Optionally, serve with low-carb tomato gravy or mint chutney.
4. Pro Tip: Use an idli steamer for evenly cooked Steamed Palak Paneer Kofta.

Buckwheat and Raw Banana Flour Hariyali Paratha

Ingredients for Buckwheat and Raw Banana Flour Hariyali Paratha:

• ½ cup buckwheat flour
• ¼ cup raw banana flour
• 2 tbsp spinach-mint paste
• Salt, ajwain, green chilli paste
• Warm water to knead

Method to make Buckwheat and Raw Banana Flour Hariyali Paratha:

1. Mix all flours and flavourings, and add water to form a dough.
2. Roll into discs and cook each Buckwheat and Raw Banana Flour Hariyali Paratha on a hot tawa with ghee.
3. Pro Tip: Add grated paneer to the dough for a protein boost in Buckwheat and Raw Banana Flour Hariyali Paratha.

Coconut Flour Paneer Paratha (Roti Alternative)

Ingredients for Coconut Flour Paneer Paratha:

• ½ cup coconut flour
• ½ cup grated paneer
• 1 tbsp psyllium husk
• Salt, ajwain
• Warm water for kneading
• Ghee for frying

Method to make Coconut Flour Paneer Paratha:

1. Combine everything to form a pliable dough.
2. Roll between parchment paper and cook each Coconut Flour Paneer Paratha (Roti Alternative) on a hot pan with ghee.
3. Pro Tip: Let the dough rest for 10 minutes before rolling for a better texture.

Pumpkin Curry 

Ingredients for Pumpkin Curry:

• 2 cups pumpkin, cubed
• 1 chopped onion
• 1 tsp ginger-garlic paste
• ½ tsp turmeric, cumin, coriander powder
• ½ cup coconut milk
• 1 tsp mustard seeds, curry leaves
• Salt to taste

Method to make Pumpkin Curry:

1. Sauté mustard seeds, onion, and ginger-garlic in coconut oil.
2. Add pumpkin, spices, and a little water. Cook until soft.
3. Add coconut milk and simmer Pumpkin Curry for 5 minutes.
4. Pro Tip: Roast the pumpkin before adding it to Pumpkin Curry for deeper flavour.

Minty Vegetable Oats Soup

Ingredients for Minty Vegetable Oats Soup:

• 1 tbsp quick-cooking oats
• 1 cup chopped mixed vegetables (zucchini, spinach, carrots)
• 1 tsp ginger
• 1 tbsp chopped mint leaves
• Salt, black pepper
• 3 cups vegetable broth or water

Method to make Minty Vegetable Oats Soup:

1. Bring broth to a boil, add vegetables and oats.
2. Simmer until the vegetables are soft and the oats are cooked.
3. Add mint, salt, and pepper. Serve the Minty Vegetable Oats Soup warm.
4. Pro Tip: Blend a portion of Minty Vegetable Oats Soup for a creamy texture without cream.

Low-carb dining doesn't mean you have to give up your favourite flavours of Indian cuisine. Whether you're chomping on crispy okra fries or indulging in a creamy coconut curry, these low-carb recipes demonstrate that you can enjoy the traditional flavours of Indian food with new and modern nutritional benefits. With the right products and some creativity in the kitchen, you can enjoy the complexity of Indian cooking while remaining tuned in to your carb intake.

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