Eating vegan in india by Liz Miu

EATING VEGAN IN INDIA: THE EXTENSIVE GUIDE By Liz Miu @itslizmiu

By LIZ MIU @ITSLIZMIU on Instagram

10 GENERAL EATING TIPS & HINTS 1. EAT WHERE IT’S BUSY A busy place is a good place. Keep a keen eye out for where the locals are eating, where local families are eating, what’s packed out at lunch and dinner and ask around to see where people like to eat. Why? BUSY signals taste and deliciousness, but more importantly it signals good food-safety and hygiene standards. Being busy also means that they have a faster flow of produce going in and out of the kitchen, so you’re more likely to eat a hot delicious dosa that was made 5 minutes ago instead of one that’s been pre-prepared and sitting out for a while. 2. DON’T EAT RAW FRUIT AND VEG THAT CAN’T BE PEELED As a general rule of thumb its best to stay away from raw fruit and veg that you can’t skin completely. This means not ordering leafy salads that might have been washed in tap water in the kitchen. Stay with cooked food where you can - it’s just safer. So rice, curries and breads are all yes yes yes. Eating salad in fancier/touristy/more expensive places is generally fine. Say no to pre-cut fruit as delicious as it often looks – you don’t know how long it’s been sitting out there! If they can cut a fresh piece for you, great. Also drinking coconuts on the side of the road are safe. 3. EAT WITH YOUR RIGHT HAND Get into the habit of eating with your hand! It’s fun and according to Ayurveda, it makes the food taste better – something to do with the tastebuds and fingertips having a connection. If you want to try it, which I highly recommend, eat with your RIGHT hand and right hand only, because lefty is used for wiping your ass. It’s quite a skill to be able to eat rice with your hand – a kind of scoop with your 4 fingers and push with your thumb action, so its not a bad idea if you want to practice before coming to India. Head to an Indian eatery and try ripping roti or dosa with one hand! Rolling is the key! Don’t be afraid to get a bit messy and do mix different things together for new flavour combos – it makes eating such a joy! Pinch to make things stick together, use a bit of bread to scoop up curry and rice, crush pappadums on your food – you are the king/queen of the plate. You got this. 4. GET FAMILIAR WITH THE WASH ROOM Get into the habit of washing your hands before and after every meal and you could save days of serious vomiting and/or endless diarrhoea. India is a dusty place and you never know what germs are landing on your hands. Most restaurants will have a washroom or a basin for you to clean your hands before and after your meal. Don’t be scared! Use it! That’s what its there for. I also carry hand sanitiser around with me everywhere just in case. 5. IF IN DOUBT, DON’T DRINK THE WATER Again, a rule of thumb. Just don’t drink the water unless you know By LIZ MIU @ITSLIZMIU on Instagram

its safe, and ask for no ice. Fancier restaurants will serve filtered water on the tables and the ice will be manufactured in a safe place, but you should always ask if you’re not sure. 6. INDIA LIKES IT SWEET Indians tend to have a very sweet palette - almost sickly sweet. They tend to add sugar or sugar syrup to everything including fruit juices, even if freshly squeezed. Lemon or lime soda is a hit here, but asking for the sugar on the side is always a good idea and you can pour in your desired amount of sweetener. 7. INTRODUCE YOURSELF TO INDIAN ‘CHINESE’ Okay, so you know how there’s Westernised Chinese food? Like.. ‘Chinese’ food that Chinese people don’t actually eat, dishes like ‘Honey Chicken’ or ‘General Tso’s Chicken’. Well in India, there’s a whole bunch of ‘Chinese’ dishes too! It’s kind of amazing how dishes have been tweaked to suit the Indian palette, and the dishes on offer are pretty standard across all of India. Give them a go because you won’t actually be able to eat them anywhere else! ‘Gobi 65’ is an example of an ‘Chinese’ dish in India. SCROLL DOWN FOR RECOMMENDED CHINESE EATS! 8. EAT VEGAN Don’t want to get sick? EAT VEGAN! Seriously, it’s pretty damn easy to eat vegan in India and it’ll probably save you a few days on the toilet. Meat, eggs, dairy are all things MANY have recommended to go without in India, as refrigeration is just NOT A THING in a lot of places! This country is FAMOUS for vegetarian food so don’t even worry, you KNOW it’s going to be delicious. 9. TAKE PROBIOTICS WITH YOU It’s been 5 weeks in Mother India and we haven’t gotten sick ONCE. Touch wood. We have another 2 months to go, but I reckon these probiotics have helped a lot. I take one with food every 2-3 days, just to keep things movin’ inside me, and to boost the ol’ gut health a bit! It helps you digest some of those real heavy meals, especially all the breads in North India I’ve found! 10. SHOULD I EAT STREETFOOD? You’re in India! It would be a RIGHT SHAME if you didn’t try the streetfood! BUT be wary! Again, keep an eye out for the busiest stalls. ALSO, it is a good idea to give yourself a few days to get used to food in India in general, before throwing your gut into the deep end. SCROLL DOWN FOR RECOMMENDED STREETFOOD EATS!

By LIZ MIU @ITSLIZMIU on Instagram

10 VEGAN TIPS & HINTS 1. The terms VEGAN, GLUTEN-FREE and DAIRY-FREE are NOT widely used in India. You will have to specify which ingredients you do not want and it is very worthwhile to familiarise yourself some of the items of an Indian menu before going to India. 2. About a third of the population in India is VEGETARIAN. In some key religions here, eggs are not considered to be vegetarian, and a PURE-VEG RESTAURANT will never have eggs on the premises. However they will have dairy products, but it is generally very easy to ask for no ghee/butter/curd/paneer. 3. South Indian and North Indian food are distinctly DIFFERENT. South Indian Food is a lot more VEGAN and GLUTEN-FREE friendly. 4. The staple in South India is RICE. The staple in North India is WHEAT. The SOUTH is known for being slightly healthier and less heavy. (I guess this is a regular tip, but its still good to know!) 5. Vegetarian curries in the south will be generally vegan. 6. Coconut cream is used in the SOUTH and dairy cream is used in the NORTH. 7. The NORTH is known for richness in flavour (not that the South is less delicious – oh no no no!). Cooking in the North uses Ghee (clarified butter), Butter, Milk, Paneer (cheese), Curd (yogurt) and Cream more often in curries and on breads. When you’re up north, you need to be very specific about what you don’t want, e.g. “I will have a garlic naan, but No Ghee and No Butter.” Even when you’re ordering South Indian foods like Dosa in the North, always request No Ghee, No Butter. 8. Badam Milk is a popular drink in India – the direct translation is almond milk, but heed this warning: it’s almond FLAVOURED dairy milk. 9. There are some standard ‘CHINESE’ menu items that are typical to most Indian menus – most of these will be vegan. 10. The good thing about menu items is that they tell you the main ingredients in them. Usually 2 words. E.g. PALAK PANEER literally means ‘spinach cheese’ – so ding ding ding, STAY AWAY. ALOO PALAK literally means ‘potato spinach’ – so ding ding ding, ORDER DAT. Easy.

By LIZ MIU @ITSLIZMIU on Instagram

RECOMMENDATIONS: MY FAVOURITE DISHES DON’T BOTHER COMING HOME UNTIL YOU’VE TRIED…

SOUTH INDIAN • • • • • • • •

MASALA DOSA ONION TOMATO UTTAPAM PAPER MASALA DOSA VADA/MEDU VADA IDDYAPPAM SOUTH INDIAN THALI MUSHROOM MATAR (curry) KURKURI BHINDI CHAAT (snack/starter)

NORTH INDIAN • • • • •

KATHI ROLL LAACHA PARATHA CHANA BHATURA/CHOLE BHATURA BAINGAN BHARTA (curry) ALOO TIKKI (snack/starter)

CHINESE • • • • •

CHILLI POTATO HOT AND SOUR SOUP VEGETABLE MANCHURIAN GOBI 65 SZECHUAN GOBI

NEPALESE/TIBETAN • •

KOTHEY MOMOS THUPKA

STREETFOOD & SWEETS • • •

PANI PURI or GOL GAPPA (streetfood) SOAN PAPDI (sweet) CHIKKI (sweet)

SUPERMARKET SNACKS • • • • • • •

LAYS MASALA MAGIC CHIPS LAYS SPANISH TOMATO TANGO DR OETKERS CHOCOLATE PEANUT BUTTER AMUL’S FRUIT AND NUT DARK CHOCOLATE MASON & CO. CHOCOLATE BLOCKS PAPER BOAT CHIKKI HALDIRAM’S SOAN PAPDI By LIZ MIU @ITSLIZMIU on Instagram

GOOD WORDS TO KNOW #3GCMW A.K.A. 3 GENERALLY CONFUSING MENU WORDS 1. Meals –

This is a Thali Plate. A big plate usually served with rice, pappadum and/or a flatbread and a taster of 4-5 different curries and chutneys. 2. Gravy – this is not gravy as we know it in the West, but actually just means there are bits swimming in thick sauce. E.g. Vegetable Manchurian Dry vs. Vegetable Manchurian Gravy is deep fried vegetable meatballs vs. deep fried vegetable meatballs swimming in thick sauce. Maybe this just confused me, because in hindsight it seems obvious, but HEY. I’m sharing because I’m a nupty sometimes, and maybe you’re a nupty too. HI-5. 3. Curd – Yogurt 4. Tandoor – refers to the method of cooking, large cooking chamber that produces a signature roasted flavour. 4. Masala – just means spice

VEGAN GLOSSARY UNSAFE BAD NO WORDS L Curd/Dahi Ghee/Butter Korma Paneer

Aloo Baingan/ Bengan/ Brinjal

Clarified Butter/Butter Northern Curry braised in yogurt or cream A Cheese

Raita

Yogurt based sauce

Tikka

Tandoor vegetable skewers, but the vegetables are coated in thick yogurt batter Cream

Malai

SAFE HAPPY YES WORDS J

Yogurt

Bindi/Bhindi Chana Chole Dal Gobi Jeera Kaju Masala Matar/Mutter

Eggplant/Aubergine

Okra/Lady Fingers Chickpea Spiced Chickpea Curry Lentils Cauliflower Cumin Cashew Spice Peas

Methi

Fenugreek (herb)

Palak

Spinach

By LIZ MIU @ITSLIZMIU on Instagram

Potato

MENU •

•

This is an example of a Pure Veg menu. In reality, there are way more items on a full Indian menu. Like… way, way more. I’m just covering some basics. Dishes are named either by Ingredients, e.g. Aloo Palak (Potato Spinach) or area of origin, e.g. Veg Hyderabadi (Vegetable curry in distinctive Hyderabadi style) These are the dishes that can easily be made vegan. I have excluded dishes that cannot be made vegan. E.g. PANEER TIKKA (cheese on a stick - ew) SPELLING WILL VARY! I’ve seen Mushroom spelled more ways than you can imagine! Maashrum, masaroom, mashroom... etc. Keep it in mind. Aloo Mutter and Aloo Matar are the same thing. I’ve marked what should be gluten-free with (GF). IF YOU ARE COELIAC – YOU SHOULD ALWAYS ASK

SOUTH INDIAN NAME OF DISH

DESCRIPTION

MAY CONTAIN / ASK TO OMIT

Appam (GF)

Rawa Dosa

Small pancake-shaped item (can be thin) made with fermented rice and coconut. Served with sambar and/or chutneys. Crispy crepe made with fermented rice and lentil flour. Served with sambar and/or chutneys. A flat pancake-shaped food made with rice noodles. Served with sambar and/or chutneys. Soft and fluffy steamed bread discs made with the same batter as Dosa. Served with sambar and/or chutneys. A Dosa filled with delicious Indian-spiced mashed potatoes. Served with sambar and/or chutneys. A Masala Dosa with a smear of chilli paste. Served with sambar and/or chutneys. Same rice-lentil batter as Dosa but cooked thick and topped with onion. Pizza-esque. Dosa spread paper-thin! Super crispy. Sometimes huge. Served with sambar and/or chutneys. Flattened rice - like a savoury oatmeal but better. Usually made with spices, herbs, potato and onion. A steamed and very dense rice and coconut staple. Usually made into a thick cylindrical roll and served with sambar and/or chutneys. Dosa with semolina (not GF)

Rawa Uttapam

Uttapam with semolina (not GF)

Tomato Uttapam (GF)

Same rice-lentil batter as Dosa but cooked thick and topped with tomato. Pizza-esque. A thick savoury porridge made with semolina (wheat) or coarse rice flour. Dosa spread thick, cooked for extra long on the hot plate and topped with vegetables (generally tomato or onion). Somewhat pizza-esque. Crispy,savoury lentil and rice flour donuts. Served with sambar and/or chutneys.

Dosa (GF) Iddyappam (GF) Idli (GF) Masala Dosa (GF) Mysore Masala Dosa (GF) Onion Uttapam (GF) Paper Dosa (GF) Poha (GF) Puttu (GF)

Upma/Uppuma Uttapam Vada/Medu Vada (GF)

By LIZ MIU @ITSLIZMIU on Instagram

IN THE NORTH: GHEE - BUTTER IN THE GHEE IN THE GHEE IN THE GHEE IN THE GHEE IN THE GHEE -

NORTH: BUTTER NORTH: BUTTER NORTH: BUTTER NORTH: BUTTER NORTH: BUTTER

IN THE GHEE IN THE GHEE IN THE GHEE IN THE GHEE IN THE GHEE -

NORTH: BUTTER NORTH: BUTTER NORTH: BUTTER NORTH: NORTH: BUTTER

NORTH INDIAN Bhatura Chappati Chole Bhatura (also known as Chana Bhatura) Kathi Roll Kulcha

Laccha Paratha Naan Papad (GF) Paratha Poori/Puri Puri Bhaji Roti Tandoor Roti Tawa Roti

A fried bread round made with wheat that puffs up in the middle when hot. Deflates when you eat it.(Same as a Poori!) The most basic flat bread - made with wheat. (supposedly the same as Roti, but in my head chappatis are thinner!) A Bhatura or 2 served with Chole and a small amount of spiced chickpea curry.

A wrap that can be ordered with a number of different fillings. The wrap itself is usually a fluffy Paratha bread, but it varies. Kulcha is a thick, small, round variation of naan bread. There are different stuffed kulcha options on the menu such as cauliflower (gobi) kulcha or onion kulcha Layered wheaten flatbread that is generally fluffy or flaky - usually made in a visible spiral shape (those are the layers!). The thickest of Indian breads – naan is a layer of wheat bread cooked in a Tandoor, giving it a nice roasted flavour. Pappadums – made out of lentil flour and fried or roasted crisp. May be ordered with toppings, e.g. Masala Papad has lots of tomato and onion on top. Layered wheat flatbread.

GHEE – BUTTER

A fried bread-round made with wheat that puffs up in the middle when hot. Deflates when you eat it. (Same as a Bhatura!) A simple dish consisting of fried pooris with a potato curry. The most basic flatbread, made with wheat. (apparently the same as Chappati, but in my head rotis are thicker!) Roti cooked in a tandoor (a large cooking chamber that produces a signature roasted flavour) Roti cooked on a tawa (small hot plate)

GHEE – BUTTER GHEE – BUTTER GHEE – BUTTER GHEE – BUTTER GHEE – BUTTER GHEE – BUTTER GHEE – BUTTER

STARTERS/SNACKS Bhaji/Baaji/Bajji (GF)

Bhel Puri Finger Chips Gol Gappa

Pakora/Pakoda (GF) Pani Puri

Pav Bhaji

A battered and deep-fried snack. Popular Bhajis include: Mirchi Bhaji (chilli fritter) or Onion Bhaji. Batter is usually made with chickpea flour. (Same as Pakora!) A snack ‘salad’ made with a tangy sauce and puffed rice and topped with sev (savoury lentil sprinkles). French Fries

An edible waterbomb - a small fried crisp wheat shell stuffed with spiced potato and onion, and also filled with either spicy and sour water or various chutneys. (Similar to Pani Puri, there are variations of this snack all over India under different names) Pakoras tend to be mixed-veggies or onion. They’re a battered and deep-fried snack. Usually battered in chickpea flour (Same as Bhaji) An edible waterbomb - a small fried crisp wheat shell stuffed with spiced potato or chickpeas, onion, and spicy and sour water. (Similar to Gol Gappa, there are variations of this snack all over India under different names) Thick and spiced vegetable mix on a soft, fluffy white bread roll. Usually they slather butter on, so ask for no ghee.

By LIZ MIU @ITSLIZMIU on Instagram

GHEE – BUTTER

Sabudana Vada (GF) Samosa Sev Puri Sidu Vada Pav

Savoury fried potato patties made with tapioca pearls so it looks slightly bubbly. Very crispy and delicious. Spiced vegetables (usually onion and potato) wrapped in a wheat pastry and fried or baked. A street snack made with little crisp fried wheat shells, filled with potato, onion and topped with chutneys and sev (savoury lentil sprinkles) A steamed bread stuffed with poppy seeds. Comes from the region of Himachal Pradesh. A spiced and fried potato patty in a soft white bun, with chutneys and fried green chilli.

GHEE – BUTTER

SABJIS/SUBJIS (CURRIES) Aloo Gobi (GF)

Potato Cauliflower

GHEE – CURD

Aloo Jeera (GF)

Potato Cumin

GHEE – CURD

Aloo Masala (GF)

Spiced Potato

GHEE – CURD

Aloo Matar (GF)

Potato Peas

GHEE – CURD

Aloo Methi (GF)

Potato Fenugreek

GHEE – CURD

Aloo Palak (GF)

Potato Spinach

GHEE – CURD

Baby Corn Masala (GF)

Spiced Baby Corn

GHEE – CURD

Baingan Bharta (GF)

GHEE – CURD

Baingan Masala (GF)

Like an Indian Baba Ganoush. Fire-Roasted Eggplants (Aubergines) that gets made into a delicious curry. Spiced Eggplant (Aubergine)

Bindi Masala (GF)

Spiced Okra (Lady Fingers)

GHEE – CURD

Chana Masala (GF)

Spices Chickpeas

Dal Fry (GF)

GHEE

Kaju Kari (GF)

A thick lentil stew named after the method of cooking: the lentils are cooked until soft and mushy, separately to FRIED vegetables and spices. The two mixtures are then combined and simmered until the dal is ready. A thick lentil stew named after its texture: known for being a ‘buttery’ dal with a creamy texture. Usually contains DAIRY! But some places will make without. A thick lentil stew named after the method of cooking: the lentils are cooked until soft with onions, tomatoes and spices. A separate mix of spices like mustard seeds and cumin are then cooked and added to the lentil mix. Veg ‘meatball’ curry where the koftas (balls) contain spinach and coriander. The addition of spinach and coriander makes the koftas ‘Hara Bhara’! Cashew Curry

Matar Palak (GF)

Peas Spinach

GHEE – CURD

Mushroom Masala (GF)

Spiced Mushroom curry

GHEE – CURD

Tomato Bharta (GF)

Fire roasted tomato curry

GHEE – CURD

Veg Hyderabadi (GF)

A vegetable curry cooked in typical Hyderabadi style – Hyderabad is a place in India. Hyderabadi style means it includes nuts and raisins and is incredibly rich (oh and sometimes includes coconut). Make sure you ask for no curd, cream or ghee. A vegetable curry usually marinated in a spice, garlic and tomato sauce. Jalfrezi means marinated. A mixed veg curry in a tomato gravy. ‘Kadai’ refers to the method of cooking: a tomato gravy is first prepared, and then mixed vegetables are added. A mixed vegetable curry served in a spicy coconut gravy that is typical of the city of Kolhapur.

GHEE – CURD

Dal Makani (GF)

Dal Tadka (GF)

Hara Bhara Kofta

Veg Jalfrezi (GF) Veg Kadai (GF) Veg Kolhapuri (GF)

By LIZ MIU @ITSLIZMIU on Instagram

GHEE – CURD

GHEE – CURD – BUTTER – CREAM - MILK GHEE

GHEE – CURD - PANEER GHEE – CURD

GHEE – CURD GHEE – CURD GHEE – CURD

CHINESE/NEPALESE/TIBETAN Chilli Potato

Chopsuey

French fries covered in a spicy and peppery Asian sauce. Like a crispy fried noodle snack ‘salad’. A variation of chopsuey. Fried Noodles in a thick tomatoey – sauce.

Chowmein

Fried Noodles

Fried Rice (GF)

Do I need to explain? But really - Fried Rice in India still tastes slightly Indian. Deep fried Cauliflower florets tossed with a spiced sauce made with chilli-garlic paste, coriander powder and mustard seeds. Deep fried Cauliflower florets tossed with a sweetish soy and chilli sauce and sautéed with other vegetables like capsicum and garlic. Pan-fried Dumplings

Thukpa (GF)

Asian style dumplings - pockets of vegetables wrapped in thin wheat skins, served steamed or fried. Thin rice vermicelli noodles stir-fried with curry powder and vegetables. Slightly different to spring rolls in the western world, the Indian Spring rolls are almost always handmade in store. Filled with chopped veggies and wrapped in a thick wheaten wrap and deep-fried. (If you’re American, it’s an ‘eggroll’… but without egg.) Crispy fried cauliflower tossed in a spicy Szechuan sauce. Szechuan just refers to the Szechuan chillis that create a tingling sensation in your mouth. Rice Noodles in a clear Soup with veggies

Tingmo

Steamed bread buns

Vegetable Manchurian

Vegetable ‘meatballs’ made with beans and wheat flour, sautéed in a chilli-soya sauce.

A clear, peppery and slightly tangy soup with vegetable bits. A spicy soup with lots of vegetable bits. Often served with a sprinkling of crispy noodles. A clear vegetable stew with vegetable bits. A clear, sweet corn soup often with other vegetable bits. Tomato and garlic soup.

Basmati rice layered and cooked with vegetables and sauce, before being simmered on a low flame. A lot of people think its Indian fried rice, but that’s Pulao! Rice with roasted cumin seeds. Sometimes sautéed together with oil. Usually a mix of two grains: lentils (Dal) and rice. Easy to digest ayurvedic meal with basic herbs and spices like ginger, turmeric salt and mustard seeds. Pulao is basically like Indian-spiced fried rice and comes in many different variations. A tasting plate of North India, usually comprising of Pooris or Rotis, raita, 3-5 curries, chutney, pickles and papad. A tasting plate of South India, usually comprising of rice, 3-5 curries, curd (yogurt), chutney, pickles, and papad. Sometimes includes chappati and dessert.

GHEE PANEER

Chinese Bhel

Gobi 65 (GF) Gobi Manchurian Kothey Momo Momo Singapore Noodle Spring Roll

Szechuan Gobi (GF)

SOUP Hot and Sour Soup (GF) Manchow Soup (GF) Mix Veg Soup (GF) Sweet Corn Soup (GF) Tomato Soup (GF)

RICE AND THALI Biryani (GF) Jeera Rice (GF) Kitchari (GF) Pulao (GF) Punjab Thali South Indian Thali

By LIZ MIU @ITSLIZMIU on Instagram

GHEE GHEE GHEE PANEER CURD – RAITA - GHEE CURD – RAITA - GHEE

GLUTEN-FREE INFO 1. Indian folk will NOT understand the meaning of GLUTEN-FREE! Learn your menus and know what to ask for, and what you can’t eat. 2. If you ask ‘What flour?’ is in something, know that many dishes and foods use a mix of flours, e.g. Batter is sometimes BESAN and MAIDA (chickpea and wheat), so if they name a flour, ask if that is the only one.

IN THE SOUTH: The south is a Gluten-Free paradise! Rice is the staple and there are many GF ‘breads’ that you will be able to eat, so eat them while you can! The following items are made with a fermented rice and/or lentil batter. These ‘BREAD’ items include: DOSA IDLI VADA APPAM IDDYAPPAM PUTTU UTTAPAM At all truly authentic South Indian places, all the above items will be gluten-free and served with gluten-free chutneys. If you are Coeliac I recommend checking at every place if they have added RAWA/SUJI to any of the above items, as some places may add even a sprinkle to make the items more crispy. RAWA (A.K.A. SUJI/SOOJI) IS SEMOLINA AND HAS THE HIGHEST GLUTEN CONTENT OF ANY GRAIN. WATCH THE F*CK OUT. All curries we came across in the South were gluten-free and Will, my GF boyfriend (#GFBF), had no stomach troubles. Do not order anything with the word KOFTA ever – wheat-based veggie balls.

IN THE NORTH WHEAT ALERT. North India has a staple of WHEAT. RICE and curries here, my gluten-free ladies and Some South Indian foods will be available in the but because you’re in the land of wheat, be sure for NO RAWA.

By LIZ MIU @ITSLIZMIU on Instagram

Stick to gents! North, to ask

GLUTEN-FREE GLOSSARY SAFE

UNSAFE

*means ASK

Besan (Flour) Biryani Chana (Flour) Chole Dal/Dahl* Dosa* Gram (Flour) Iddyappam* Idli* Kitchari Kuttu Ka Atta (Flour) Papadums Poha Pulao Puttu* Ragi (Flour) Rice Uttapam*

Chickpea Rice dish Chickpea Chickpea Lentils Rice and Lentil crepe Chickpea Rice noodle pancake thingy Rice and Lentil steamed bread Rice and Lentil stew Buckwheat

Bhatura Chappati Durum Halwa Kathi Roll Kofta

Lentil Cracker Beaten/flattened rice Fried rice Steamed Rice and Coconut Portion Millet Rice Rice and Lentil Pancake

Kulcha Maida Momos Naan

Wheat based dumplings Wheat bread

Poori

Wheat bread

Rawa Roti

Semolina (wheat) Wheat bread

Suji/Sooji

Semolina (wheat)

By LIZ MIU @ITSLIZMIU on Instagram

Wheat bread Wheat bread Wheat bread Semolina (wheat) Wheat bread wrap Wheat-based ‘meatballs’ Wheat bread Wheat bread