Indian Food 101

Spice Up Any Dish With Indian Food Flair

By Stephanie Tallman Smith

Published November 14, 2007

Indian food is rapidly becoming the chosen cuisine of distinguished diners around the world, as more and more people become familiar with the region’s exquisite spices, rich coffees and unique combinations of grains, breads and oils. A culinary tradition steeped in history and culture, Indian food offers a diverse menu of vegetables, meats, spicy grains, and aromatic drinks. Although many dishes call for exotic spices, Indian food is more than just a collection of ordinary food with a dash of saffron or curry. Today’s Indian food is as recognizable by its preparation as its ingredients. This distinctive blend is what makes Indian food such a creative cuisine.
Spices

Ask someone to describe Indian spices and they most certainly will mention curry powder. In India, curry actually refers to the process of making a gravy-like sauce. Nonetheless, the flavor of curry powder as known in the West is frequently used in the preparation of Indian food. It is a distinctive blend of cumin, coriander, turmeric, and chili powder that when added to a liquid base, such as water or chicken stock, thickens into gravy. This gravy can be used to season both rice and meats. Curry powder can be purchased in the spice aisle at the supermarket, but the best Indian curry flavor comes from making your own. Simply add 1 tablespoon of cumin, 1 tablespoon of coriander, ½ tablespoon of chili powder, and ½ tablespoon of turmeric, and mix thoroughly. Use this combination of spices in any recipe that calls for “curry powder” for an authentic and delicious Indian food flavor.

In addition to curry, saffron is a frequently used spice in the preparation of Indian food. Saffron is highly aromatic and if used in excess, can take on a deep, earthy flavor. It is the dried stigmas of the purple crocus flower, but the stigmas itself is dark red. When it is used in cooking, it will color most dishes a bright yellow or orange. Saffron, although called for frequently in Indian recipes, is always used sparingly because of its high cost. Each crocus flower produces just three stigmas and it takes approximately 35,000 flowers to produce one pound of the spice. As a result, a pound of saffron can cost up to $6,000. No need to let the high cost of the spice deter you; a few strands of saffron can flavor many meals and are available at most gourmet spice shops or upscale grocery stores for around $15.
Sweeter dishes will often use rose petals, nutmeg, cinnamon, and cardamom to flavor the food. When combined with a hearty rice, such as basmati, or vegetable, this sweet flavoring is both a fragrant and delicious menu option. Indian dishes will also call for black mustard, garlic and ginger. This unique combination of spices can at first seem overpowering for some foods, such as chicken or pork, so start with small quantities when flavoring your cooking. You will quickly learn how much is just enough and can then increase the amount of seasoning as your tastes acclimate to the new and exotic flavors.

Pulses

A major staple of the Indian diet, pulses provide the base for many traditional recipes. The seeds of legumes, such as peas, lentils and beans, pulses are eaten whole, dehusked or split. Rich in protein and vitamin C, they have exceptional nutritional value. One popular recipe, Dal, calls for using split chickpeas or brown lentils and boiling them to a point of softness in water seasoned with your choice of spices that infuse throughout the bean. To try this in your own kitchen, simply add a few tomatoes and diced chicken or beef and you have wonderful Indian-inspired meal that is both filling and nutritious.
Mulligatawny Soup

A culturally-inspired dish, Mulligatawny Soup translates as “pepper water” and got its start as a vegetarian sauce that seasoned the bland potato or squash growing in the region. However the British serving in India during the Imperial Raj combined this sauce with their love of soup and added beef, apples, cream, onions, and carrots for a hearty stew. The returning British brought this exotic flavor back with them to England and the legend of this “Indian soup” grew. Today Mulligatawny Soup is widely considered an Indian staple, despite its culturally mixed heritage.
Teas and Coffees

The finest teas in the world can be found growing in India, with Darjeeling and Assam among them. A common serving option includes masala chai, which adds the tea to boiling milk and the sweet spices of cinnamon, cardamom, nutmeg, and cloves.

This beverage is widely popular throughout the world and is a soothing drink that delights the senses, especially on a cool, crisp morning. Arabica coffee also grows exceptionally well in India and as a result, exporters of spiced coffees and richly flavored ground varieties have done a good job of bringing the flavor of India to coffee houses and gourmet shops worldwide. The next time you stop at your favorite shop for a latte or chai tea, inquire if any spiced varieties are available.
Food for the Entire Family

If you are experimenting with Indian flavors at home there is no need to create separate menus for the kids. While some babies dislike strong flavors, not everyone prefers bland food. In fact, more and more mothers are recognizing the value in acclimating their children to distinctive flavors while they are young and several Indian baby food recipes can be found that emphasize the sweet spices like nutmeg and cloves in such delicious dishes as creamy chicken and vegetable curry. One favorite recipe calls for steaming zucchini, onions and bell pepper in a curry broth teeming with apple juice, nutmeg, cumin, and coriander. This dish tastes terrific mashed for younger children or with steamed basmati rice for the toddlers and rest of the family. When introducing new flavors to your baby’s diet, however remember to add them slowly and watch for signs of allergic or digestive reaction.

Health Benefits of Indian Food

In addition to tasting great, research suggests there are significant health benefits from eating an Indian-influenced diet. According to the National Institute of Health, turmeric, one of the key spices in the traditional curry sauce, may have anti-inflammatory and anticancer properties that would be beneficial in the treatment of arthritis, joint pain and many cancers, including breast and ovarian. Although clinical trials in humans are pending, laboratory study of rats has been very promising. Turmeric has also been linked to maintaining brain function and as a possible treatment for Alzheimer’s. This supports what eastern health practitioners have believed for centuries – that curry powder and its aromatic spices is good for your health. Indian culture has used the curry spices for treatment of everything from indigestion to dementia.
Whether you are a culinary expert or new to the idea of creative cuisine, adding some Indian food basics will spice up your kitchen and add to your menu options. Start slow with just a few of the traditional curry spices to some of your already delicious meals. It won’t be long before you find yourself trying more adventurous Indian dishes for a taste that will excite and inspire your entire family.
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