South Asian dishes often come under the scanner for being rich in calories and use of oils and cream but there are many healthy swaps that can make these dishes healthy.
South Asian food is all about a hearty good meal and often health gets side stepped in the process. This is largely due to the use of carbohydrates and unhealthy fats that are more commonplace in the cuisine. The rise of plant based eating and the increased focus on choosing ingredients well however has created a movement where people are always looking for making healthy swaps. And when we say healthy it does not mean it is tasteless or boring, rather these are swaps that can be made without compromising on the taste and flavour of your dishes. If that got you thinking, we give you some ideas to make the healthy switch when you make your favourite South Asian dishes.
White Rice with healthy options
Rice is a staple in South Asian dishes but white rice which is usually used to cook these dishes is considered as a bad carbohydrate with the bran and germ having been removed. But you can always swap white rice with options like brown rice, black rice, or even wild rice, these are also more nutritious and it is ideal if you go for the unpolished versions. Other healthier swaps include using millets like barley and quinoa, any kind of whole grains, or even sweet potato or cauliflower rice.
Fried noodles with Vegetable noodles
Most noodle dishes use fried noodles as the base which can be replaced with vegetable noodles – like using zucchini or carrot. These can be cut into noodle shape by using a spiralizer or thinly slicing them into strands or ribbons and they make for a delicious option that is also plant forward.
Cream with Chickpeas Sauce
If you are making a dish that uses fresh cream that is fatty, swap it with chickpeas that can be ground into a sauce and works as a perfect base. This option tastes great and also gives the dish a similar creamy texture. The best part is that chickpeas are also a source of protein.
Fatty Meats with Lean meats
Replace heavy red meat with lean sources of meat or even options like tofu, black beans, or edamame. There are also a whole lot of mock meat options in the market like tempeh, jackfruit and soya that work well in place of meat. Seafood like prawns, white fish, salmon and the like also make for good substitutes for fatty meat.
Oil Swap
Instead of using refined oils, choose healthy cold pressed options as these are also easy on your stomach. Cold pressed olive oil can work as an excellent replacement for refined vegetable oils.
Air Fry or Bake instead of deep frying.
Use an air fryer and brush your dish with some oil instead of deep frying it. If you use an oven, it is a good idea to bake dishes that you would normally deep fry. A baked spring roll or samosa tastes as good as a deep-fried one using a tenth of the oil that you would normally use.
Replace carbs with veggies
As South Asian dishes are carb heavy, you could change the proportion of the carb and replace it with vegetables. Always use seasonal, locally grown, and fresh vegetables to make sure you get the most of this swap. Load up the dish with vegetables and you will feel light after your meal as well.
Swap sugar with jaggery and dates
While most people cannot resist the temptation of a dessert, it is the sugar in the sweet dish that is usually a strict no-no. Instead of using artificial sweeteners which are riskier than sugar go for options like jaggery, honey, maple syrup or dates. These will not just add the sweet element but are also much healthier.
Flour Thickeners with Natural Ones
Instead of using refined or plain flour as a thickening agent in your dishes, go for natural options like arrowroot powder. Xanthan gum is also a great option to add body to your dish without making it dense. These are easily digestible and do not alter the taste of the dishes.
