November 2024 Global Cuisine Series: Exploring Indian Cuisine
By Bailey Carr, Culinary Dietitian
What is your go-to takeout staple that you happily leave to the experts and dare not make at home? For many, the answer is Indian food. It is warm, rich, comforting, and opens the portal to the unique joy a fluffy, buttery piece of naan can provide. As beloved as Indian fare is, it is often found to be a mysterious undertaking or cause of kitchen catastrophe for home cooks. Has anyone else made four batches of tikka masala and just couldn’t nail it? If you’re ready to explore the history of Indian cuisine and try (or retry) your hand at making such meals at home, read on.
History of Indian Cuisine
If you find the methods of Indian cooking to be a bit mysterious, it is not without historical evidence. In early India, many royal kingdoms employed esteemed chefs who were the innovators of the nation’s haute cuisine. While each chef’s recipe was shrouded in secrecy, many home cooks would catch wind of such culinary developments and try their hand at re-creating the dish. This resulted in many renditions and variations of single recipes. This is still detectable in modern times. Much of this can be traced to the practice of families and chefs creating their own signature spice blends and techniques for how to build flavor in dishes. Indian spices are not just a hallmark of its flavorful cuisine, but also shape much of its history.
The indigenous spices of India include turmeric, ginger, cardamom, coriander, saffron, pepper, cumin, fenugreek, nutmeg, and mustard seeds. Such spices were a prized source of trade and means of wealth, leaving India susceptible to invasion and colonization first by the Mughal Empire, and later, by the Europeans. Modern Indian cuisine is the product of both historical events. Many of the Indian takeout staples we know and love today originate from the Mughals. This includes spicy curries, spiced and grilled meats, naan, and samosas. Modern versions of these foods commonly contain hot chilies, tomatoes, and potatoes. However, these ingredients would have been unheard of in early India, and only became written into recipes after arriving on the shores of India from Europeans.
While global factors influenced many aspects of Indian cuisine, equally as impactful on dietary patterns were the religious customs present in the country. Both Hinduism and Jainism originated in India and are two practices that follow vegetarian lifestyles. The Mughals were a group of people who practiced Islam and followed meal patterns of avoiding pork while consuming other animal proteins such as beef, lamb, goat, and poultry. The variety of meals prepared across India can at least partially be contributed to such practices and can explain the wide variety of foods present across modern Indian cuisine.
How Do I Navigate Cooking with Indian Spices?
The bouquet of spices present in Indian foods are no doubt one of the esteemed art forms unique to the country. However, they are often a source of intimidation, especially as they are relatively unfamiliar in Western cuisine. Here is a brief spice guide to use as a tool for familiarizing yourself with Indian spices at home:
- Cardamom: can be used as green or brown pods, or in a ground form. It is described as sweet, citrusy, and warm.
- Coriander: these are cilantro seeds. Don’t despair if you think cilantro tastes like soap! The seeds do not taste the same, and have a citrusy, earthy, and floral flavor.
- Cumin: this may be the most familiar Indian spice, as it is used throughout many global cuisines. Ground cumin has a strong, earthy flavor, but its seeds can be toasted whole and added to dishes to impart a more subtle, smoky flavor.
- Fennel seed: has a licorice-like flavor. It can be used whole or ground, and is added to curries to add depth of flavor. It is also included in meals for its ability to aid digestion.
- Fenugreek: one of the most intriguing Indian spices! Fenugreek seeds look like little gold nuggets, smell like maple syrup, and add sweet depth to meals with a taste reminiscent of slightly burnt sugar.
- Garam Masala: this spice is not a singular ingredient, but rather a compilation of many ground spices that add a warming effect to a dish. Many chefs and home cooks have their own recipes and blends for this, where much care is given to the process of toasting whole spices, grinding, then blending them. Garam Masala often includes a base of nutmeg, clove, cardamom, and cinnamon, with regional variations that may or may not include turmeric, saffron, dried chilies, ginger, garlic, mustard seed, star anise, mace, and/or bay leaves.
- Fun fact: What’s in a name? Turns out the exact intent of this spice blend. Garam means “hot” (as in warming) and masala translates to “spices.”
- Turmeric: watch out for this spice, as it will stain clothes and white countertops! It has a distinctly earthy, savory flavor. Tip: always pair turmeric with a sprinkle of black pepper so that our bodies can utilize the active anti-inflammatory compound present in turmeric!
What are the Health Benefits of Indian Food?
Are you looking to increase your fiber intake? Indian cuisine is a great starting point! Dishes made with chickpeas, lentils, and whole wheat flour are all ways to incorporate foods from the highest fiber bracket into your diet. Fiber not only comes from legumes and whole grains, but a multitude of veggies as well. Many Indian sauces, or gravies as they are often called, are rich sources of vegetables and plants such as tomatoes, onion, garlic, ginger, and chilies that all serve to add (flavorful!) fiber and anti-inflammatory compounds to our daily diet. And of course, mentioning a list of anti-inflammatory foods would not be complete without including the colorful Indian spices of turmeric, Garam Masala, and fenugreek.
How Do I Get Started Cooking Indian Food?
Here are a few ideas for introducing Indian cuisine to your weekly cooking sessions:
- Try out our Recipe of the Month for Chicken Tikka Masala!
- Next time you make rice, try heating up cumin seeds or crushed cardamom pods in a splash of oil for a few seconds before adding in the rice and water.
- Get used to new spices by first trying them in familiar ways. For example, add a few teaspoons of Garam Masala to tomato soup or chicken/chickpea salad for a new flavor variation.
- Check out recipes for dal (lentils). Rich in fiber and protein, lentil-based soups and stews make comforting and filling cold weather meals.
Who has a newfound inspiration to visit the spice aisle and serve up some Indian favorites at home? Whether you decide to try out a traditional dish, or start by adding staple spices into routine meals, you are sure to enjoy both the flavor and health benefits Indian cuisine has to offer.
Looking for a hands-on Indian cooking experience? Our Indian cooking class taking place in Fort Collins on December 6th is currently full, but sign-up for our waitlist to stay tuned for a possible second class opening!
About the Author
Bailey has been with the KRNC since July of 2023, and works primarily at the CSU Spur campus in Denver, CO. Learn more about Bailey’s culinary dietitian background and training in her KRNC Bio.
More Information
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!