Keto foods of the Indian subcontinent

keto foods from the indian subcontinent: a culinary journey through low-carb delights

The indian subcontinent, encompassing countries like India, Pakistan, Bangladesh, Nepal, and Sri lanka, boasts an ancient and diverse culinary tradition. While rice, wheat, and lentils form major staples in this region, many traditional dishes can be adapted or are naturally suited for the keto diet. Below are keto-friendly versions of beloved foods from the subcontinent:

India

• Paneer tikka:

Marinated cubes of paneer (indian cheese) grilled or cooked in a tandoor. Ensure the marinade does not contain high-carb ingredients.

• Keto butter chicken:

A creamy tomato-based curry with chicken. Replace sugar with a keto-friendly sweetener and use full-fat cream or yogurt.

• Saag meat:

A spicy curry made from meat (usually lamb or goat) and spinach.

• Baingan bharta (adapted):

Roasted and mashed eggplant cooked with spices. Limit the amount of onions and tomatoes for a keto-friendly version.

• Recipe: keto butter chicken

Ingredients:

500g chicken, cut into pieces 1 cup full-fat yogurt 2 tbsp ghee or butter 2 cloves garlic, minced 1 tsp ginger, minced 2 tsp turmeric 2 tsp garam masala 1 tsp chili powder (adjust to taste) Salt to taste 2 tbsp fresh cream Fresh cilantro for garnish Instructions:

Marinate the chicken in yogurt, half the spices, and salt for at least 2 hours. In a pan, heat the ghee or butter, and sauté garlic and ginger. Add the chicken along with the marinade and cook until almost done. Add the remaining spices and simmer for 10 minutes. Stir in the fresh cream, simmer for another 5 minutes. Garnish with cilantro.

Pakistan

• Nihari (adapted):

A slow-cooked stew of meat, especially beef or mutton. Avoid flour as a thickening agent and use a keto-friendly thickener if needed.

• Kebabs:

Minced meat mixed with spices and grilled. Make sure no breadcrumbs or flour are used.

Bangladesh

• Fish curry (adapted):

Fish cooked in a spicy gravy. Limit the use of onions and tomatoes to keep it keto-friendly.

• Beef bhuna:

Spiced beef that is fried until most of the moisture evaporates.

Nepal

• Momo (adapted):

Nepali-style dumplings. Use a keto-friendly dough made from almond or coconut flour.

• Gundruk:

Fermented leafy green vegetable soup.

Sri lanka

• Keto fish ambul thiyal:

A sour fish curry. Use tamarind in moderation and avoid any additional sweeteners.

• Keto coconut sambol:

Freshly grated coconut mixed with chili peppers, lime juice, and salt.

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