Rice
Brown basmati rice may not seem too different from simple brown rice or other types of rice altogether. But once you smell them you will come to know that there is a huge difference. It is to be mentioned here that the word ‘basmati’ translates to ‘full of aroma’ or ‘full of fragrance’ in Sanskrit. Basmati rice has a unique aroma quite similar to the aroma of freshly cooked popcorn. Basmati rice is also referred to as “the queen of perfumed rice”. Basmati Rice is a native crop of India and Pakistan. India makes up for 2/3 of the global supply of basmati rice. Basmati rice has two variants; white basmati rice and brown basmati rice. Both types of basmati rice have a unique nutty taste and a flavorful aroma. While brown basmati rice possesses greater health benefits as compared to white basmati rice. Brown basmati rice has been proven to be more suitable for consumption by diabetes patients, due to its low glycemic index. Brown basmati rice is also richer in fiber contents as compared to other types of rice, making it the most suitable rice to maintain a healthy digestive tract. High fiber diets also help in reducing the chances of developing different types of cancers, specifically colorectal cancer. Apart from being rich in fiber, brown basmati rice are also rich in B Vitamins such as B1 (thiamine) -which promotes healthy brain functioning and protects against certain conditions. Whole-grain foods such as brown basmati rice also lower blood cholesterol levels which is a great help in combating and preventing heart diseases and high blood pressure. *************************************************************************** Basmati rice is a type of rice that usually has long grains. The word ‘Basmati’ means fragrance which makes the rice unique as compared to other varieties of rice. It is traditionally grown in the foothills of the Himalayas. Uttar Pradesh, Punjab, Haryana, and Delhi are among the states where it is cultivated. Indian basmati rice is considered of premium quality. It is usually long grain rice which is around 6.61 to 7.5 mm in length. It is slightly yellow. It is produced in a traditional manner which is why it gives a pleasant fragrance. The aroma of basmati rice is very pleasant; it has a slightly nutty fragrance. Basmati rice is usually quality rice and is one of the premium rice available in India. Basmati rice will taste better if it is stored for a longer period. It goes with various Indian curries, combined with various Indian dishes and, is also used to make biryani, pulao, etc. Indian’s love basmati rice and is used in most of their households. It is an important part of Indian cuisine. Both brown and white rice are kind of similar in their nutrients, but brown rice is much healthier as it is high in calories, fiber, etc. Basmati is low in fat and gluten-free. It also has a low to medium glycolic index, which means that it does not lead to an increase in high blood sugar levels and helps to maintain the sugar level thus making it more suitable for diabetic patients Brown basmati rice may not seem too different from simple brown rice or other types of rice altogether. But once you smell them you will come to know that there is a huge difference. It is to be mentioned here that the word ‘basmati’ translates to ‘full of aroma’ or ‘full of fragrance’ in Sanskrit. Basmati rice has a unique aroma quite similar to the aroma of freshly cooked popcorn. Basmati rice is also referred to as “the queen of perfumed rice”. Basmati Rice is a native crop of India and Pakistan. India makes up for 2/3 of the global supply of basmati rice. Basmati rice has two variants; white basmati rice and brown basmati rice. Both types of basmati rice have a unique nutty taste and a flavorful aroma. While brown basmati rice possesses greater health benefits as compared to white basmati rice. Brown basmati rice has been proven to be more suitable for consumption by diabetes patients, due to its low glycemic index. Brown basmati rice is also richer in fiber contents as compared to other types of rice, making it the most suitable rice to maintain a healthy digestive tract. High fiber diets also help in reducing the chances of developing different types of cancers, specifically colorectal cancer.
Wheat
Wheat is a highly nutritional and widely-cultivated cereal grain. For over 7 centuries, wheat has been raised and harvested in many countries around the world. It’s one of the world’s most important crops and holds the title of the second most-produced grain in the world, beaten only by corn.
It’s also consumed more than any other grain in the world except for rice and provides 20% of the global population’s daily protein intake. The reason that wheat is such an important dietary staple across so many regions is due to its ability to be produced in many different types of soils and climates.
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There are many different varieties of wheat, each of which has different protein contents and kernel colours.
There are two primary categories: winter wheat and summer wheat, which are classified based on their growing season. They’re then sub-categorised based on hardness, colour, and shape. You can find information on these subcategories in the table below.
| Type of Wheat | Properties |
| Soft red winter wheat | This type of wheat has baking properties which make it suitable as an ingredient in baked goods like cakes, pastries and cookies. |
| Hard red winter wheat | This type of wheat is grown in low temperatures and snow-covered regions. It has high protein content and is used for products like general purpose flour, flatbreads and cereals. It’s also the most important type of wheat produced in the United States. |
| Hard red spring wheat | This type of wheat is produced in hot, dry climates. It’s gluten characteristics make it a good choice for use in food products like bagels, croissants and pizza crusts. |
| Soft white wheat | Sweeter and softer than other types of wheat. It’s low in protein and gluten which makes it great for more exquisite pastries and cakes, as well as Asian noodles |
| Hard white wheat | This type of wheat has slightly less protein and is less bitter than hard red wheat. It’s used in softer loaves such as pan loaves. |
| Durum wheat | This type of wheat has more protein than any other type and is used to make pasta. |
Pulses
Pulses are the edible seeds of plants in the legume family. Pulses grow in pods and come in a variety of shapes, sizes and colors. The United Nations Food and Agriculture Organization (FAO) recognizes 11 types of pulses: dry beans, dry broad beans, dry peas, chickpeas, cow peas, pigeon peas, lentils, Bambara beans, vetches, lupins and pulses nes (not elsewhere specified – minor pulses that don’t fall into one of the other categories). DID YOU KNOW: Pulses have a long, rich history. The first evidence of pulses comes from 11,000 years ago in the Fertile Crescent, a region in the Middle East which was home to some of the earliest human civilizations. Pulses are annual crops that yield between one and 12 grains or seeds. The term “pulses” is limited to crops harvested solely as dry grains, which differentiates them from other vegetable crops that are harvested while still green. Between 2010 and 2013, 173 different countries grew and exported pulses. Pulses are healthy, nutritious and easy to cook with. Growing pulses also promotes sustainable agriculture, as pulse crops help decrease greenhouse gases, increase soil health, and use less water than other crops.
Spices
24 Top Indian Spices and How to Use Them
There are more than 40 Indian spices. Many are obscure and used only in certain regions, like stone flower and garcinia. We've come up with this list of 24 essential spices that are used in just about all Indian food, encompassing several centuries-old culinary traditions from all over the broad subcontinent.
Combining traditional spices to produce beautiful cooking is an almost spiritual act. Certainly exploring Indian food will greatly expand your cooking repertoire. Below are the the 24 top spices used in Indian cooking. Getting familiar with these spices is a great first step in your knowledge.
1. Turmeric (Haldi)
Indian food needs turmeric. Turmeric, a ground spice, has an earthy supporting flavour. Of all the spices used in Indian cooking, this one has huge health benefits, and an astounding yellow colour. Usually only a teaspoon is used to flavour and colour a dish for a family of four. If used for health purposes, make sure to include at least a dash of black pepper in your recipes. Turmeric is a great anti-inflammatory, but without the piperine from black pepper, its effects are diminished.
2. Cumin (Jira)
Cumin seed is a spice with a flavour profile a little like caraway or dill, and is a staple of Indian cooking and curries. Generally cumin seeds are best used whole, and fried in oil at the beginning of a dish (the process called taarka).
At a higher heat, cumin seeds will turn brown quickly, in 15 or so seconds. Make sure you don’t burn them, and when they start to pop, you know they're done. Ground cumin powder is also an essential spice used in India, and is one of the key ingredients in garam masala spice mix.
3. Green Cardamom (Cchoti Ilayachi)
You can’t mistake the flavor of green cardamom. It tastes a lot like eucalyptus (and hence like many cough losanges) owing to a compound called cineole. It's great fried in hot oil at the beginning of cooking an Indian dish. Usually between two and six whole cardamom pods are what you will find in an Indian recipe.
4. Coriander
Coriander is the seed of cilantro, and is one of the most essential spices in our list.
This seed has an aroma like citrus mixed with some leafy, woody notes, and is used in many dishes including Madras and Vindaloo. Ground into powder just prior to adding to a sauce is the best way to use coriander seeds.
5. Cilantro
The leaves of the same plant, cilantro are indispensable as a flavourful garnish for virtually any dish, but go especially well with rich, deeply-flavoured dals and heartier meat dishes. When working with cilantro, be aware that some people find that the flavour tastes like soap.
6. Garam Masala
India's most famous seasoning is Garam masala. It's actually a combination of dried spices including pepper, cinnamon, nutmeg, cardamom, cumin, coriander, tej patta, pepper, and some others. It is the used in many dishes, including Chana Masala. Add one to two teaspoons while your onions are frying, or while your sauce is simmering. Sometimes it's used as Garnish.
Check out our article on how to make garam masala, and use it in Indian cuisine. We should note that of all spices, garam masala is the most diverse. It's like no other spice in that the list of ingredients used to make it vary immensely from region to region, and hence the taste does also. Some contain mustard, some contain a lot of fennel, some just a little, but no matter what food you're eating in India, this spice, rather this mix of spices will likely be an ingredient.
7. Black Cardamom (Kali Ilayachi)
Black cardamom seeds have the same eucalyptus scent as green ones, and are one of the most essential spices in our list. The key difference is that before being used in food, they're dried over a fire, hence are blackened and smoky in flavour.
There is no substitute for the unique fragrance of black cardamom. Many dishes use them. Recipes serving about 4 people usually only use one or two black cardamom pods whole. In Indian cooking, you'll often find these in Biriyani.
8. Ginger (Adarek)
Of all Indian spices, Ginger is an absolutely essential ingredient for most curries, and is one half of the recipe for ginger garlic paste, used in most food of India. It's fine to use this spice dried. Some recipes even call for it. Most Indian dishes call for ginger/garlic paste. If you have none, you can cut a 1-2 inch length of raw ginger, grated or minced and cook it with your garlic after you’ve clarified your onions. Make sure you have peeled the ginger first.
9. Garlic (Lahasun)
What's garlic doing in a list of Indian spices? Well, it's not uniquely Indian (or technically a spice), but it is an essential Indian seasoning.
Using garlic cloves of the size you get in commercial garlic, between 4 and 10 cloves in a 4 person recipe will give you a good hearty garlic flavor. For a milder flavor, add it at the beginning when you start frying your onions, or for a sharper flavor, add it after your onions are soft, giving the garlic less cooking time.
10. Asafoetida (Hing)
Asafoetida (hing) is one of our favourite Indian spices. To cook with hing, is to cook with one of the most powerful aromatic spices in the world.
To use hing, you must always add it to your frying pan when your oil or butter is hot. It should sizzle for a few seconds 5-20 before adding onions, garlic, or ginger. For a meal of four, expect to use between ¼ and ½ of a teaspoon of hing. Make sure to store it in a sealed container. You can find more out about this spice on our asafoetida blog post.
11. Fenugreek (Methi)
One of the subtle Indian spices is Fenugreek. Fenugreek seeds are quite bitter, but have enormous health benefits. The leaves are a green aromatic spice and are less prone to bitterness, and have a delicious maple-like aroma. This Indian spice is what people say "smells like curry."
Of all Indian spices, this spice may be the most essential. You may use up to a few tablespoons in a family size dish near the end of the cooking process, but start with a teaspoon. Fenugreek seeds also have many health benefits.
12. Mango Powder (Amchoor)
Usually this powder is just called amchoor. It’s one of our favourite spices and when added to any dish, it imparts a great sourness. It's a common Indian seasoning, and it's extremely sour.
Because this powder consists of dried mango, it is chock full of acids, and a little goes a long way. You can find out more about this ingredient in Master Indian’s blog post on how to use amchoor.
13. Tej Patta
In Indian cooking, Tej Patta is used in much the same manner as European bay. It is included as a whole leaf and usually cooked for the length of the dish, removed just before serving. It’s aromatic flavour is reminiscent of cinnamon and clove.
Tej Patta leaves are usually added with mustard seeds, cumin seeds, cardamom pods, and other frying spices at the beginning of a dish and browned slightly.
14. Cinnamon/Cassia Bark (Dalachini)
Cassia bark is an ingredient you find in most Indian grocery stores. It is a relative of cinnamon, and you can use it in exactly the same way. Thus this advice goes for both cinnamon and cassia. Usually cinnamon and cassia bark are fried whole at the beginning cooking an Indian dish, and left in.
15. Fennel (Saunf)
Fennel and anise both bear a strong resemblance to black licorice. Fennel is great as a whole spice in taarka, and is another key ingredient in the flavouring of madras and other curries. Indian restaurants often use candied fennel seed as an after-dinner mint.
16. Star Anise (Chakra Phul)
Anise tastes like fennel, but sharper and less floral. Star anise is used in some preparations of Garam Masala. It is a delicious frying spice, and is the key seasoning of the incredible tamarind chutney that you will find in many restaurants or as a side of dipping sauce when you buy chapatis, samosas, and other Indian street-type foods.
17. Carom (Ajwain)
Carom is very strong, and used in many Indian dishes. Each tiny carom fruit has a huge amount of thymol in it, and this gives it a flavour a bit like thyme, but several times stronger. Using carom in breads is common throughout India.
When used in Indian dishes, it is used in moderation, fried first imparting a smoky flavour, and balances well with cumin seeds, mustard seeds, and other assertive flavours like mustard, cardamom or cumin.
18. Nutmeg (Jaiphal)
Whole, grated nutmeg is a common ingredient across India, particularly in south Indian cuisine. When used as a whole spice, you can either shave it with a sharp knife. Use this spice by shaving the nutmeg with a sharp knife. You can also leave the nutmeg whole or smash it into larger chunks, and use it in a taarka step.
In south Indian cuisine and many Indian dishes, nutmeg is toasted and ground along with coconut, sesame, and poppy seeds, and mustard seeds, along with other spices to make masalas (spice mixes) for Keralan chicken curries, and thattukada (street vendor) dishes.
19. Mace (Javitri)
Mace is a webbing or leaf-like spice that wraps the nutmeg seed. Mace has an even more savoury, musky flavour than nutmeg, but they are similar enough that their flavours can easily be confused.
Mace is often fried whole, and usually one blade or leaf of mace is enough to really impart a strong flavour.
20. Cloves (Lavang)
If you’ve ever cooked an easter Ham, you know cloves. They're strong. Add too much, and you will overpower other subtler flavours. Generally for a family-sized meal, we're using between four and ten whole cloves, depending on the dish. They are another very important biryani ingredient. You can find them in dishes like out Patiala chicken, in all Biryanis, and in many aromatic Indian curries.
21. Mustard Seeds (Rai)
Whether it’s brown, yellow or black, Mustard seeds are an essential component in Indian cooking, imparting a nutty, sharp note to many curries, and like many of the whole spices we've mentioned, they are often favoured for cooking in oil at the beginning of preparing a recipe.
22. Black Pepper (Kali Mirch)
You all know the flavour of black pepper. It is worth noting that its particular sharpness is unique in the pepper world. You are likely to taste the heat of black pepper first before any other hot ingredient, and it adds a powerful high flavour note that no other spice can hope to duplicate.23. Indian Red Chili (Lal Mirch)
Indian red chili is a ground spice with a heat similar to cayenne pepper, though it may be hotter or milder depending on where the chilies come from and how they're grown. Typically its flavour is more floral than cayenne, and it is a brighter red. This is also a good ingredient to add slowly at the end, when you're adjusting the heat of your dish.
24. Curry leaves (Kadhipatta)
Fruits
Mango: Mangoes are a popular fruit in India, and they are loaded with nutrients. They are rich in vitamins A and C, as well as antioxidants, which help protect the body from damage caused by free radicals. Mangoes are also a good source of dietary fiber, which can help promote digestive health. Guava: Guavas are another nutrient-packed fruit that are widely available in India. They are high in vitamin C, which helps boost the immune system, and they are also a good source of dietary fiber, which can help promote healthy digestion. Guavas also contain antioxidants, which help protect the body from damage caused by free radicals. Papaya: Papayas are known for their digestive properties, as they contain a digestive enzyme called papain. Papayas are also a good source of vitamin C, which can help boost the immune system, and they are high in fiber, which can help promote healthy digestion. Additionally, papayas are rich in antioxidants, which help protect the body from damage caused by free radicals. Pomegranate: Pomegranates are packed with antioxidants, which can help protect the body from damage caused by free radicals. They are also a good source of vitamin C, which helps boost the immune system, and they are high in dietary fiber, which can help promote healthy digestion. Some studies have also suggested that pomegranates may have anti-inflammatory properties. Banana: Bananas are a great source of potassium, which is an essential mineral that helps regulate blood pressure. They are also high in dietary fiber, which can help promote healthy digestion, and they are a good source of vitamin C, which helps boost the immune system. Additionally, bananas contain antioxidants, which help protect the body from damage caused by free radicals.
Fish
Here are some popular fish varieties available in the Indian market:
Hilsa: Hilsa is a popular fish variety in India, especially in the eastern part of the country. It is known for its rich and flavorful taste and is often cooked with mustard or poppy seed paste. Hilsa is rich in omega-3 fatty acids, which are good for heart health, and it is also a good source of protein.
Rohu: Rohu is a freshwater fish that is commonly found in India. It is a good source of protein and contains essential nutrients like vitamins B12 and D, as well as minerals like iron, zinc, and phosphorus. Rohu is often used in traditional Indian recipes, such as curries and fish fries.
Katla: Katla is another freshwater fish variety that is commonly found in India. It is rich in protein, vitamins, and minerals, and is often used in traditional Bengali cuisine. Katla is also known for its mild and delicate taste, which makes it a popular choice for fish curries.
Pomfret: Pomfret is a popular saltwater fish variety that is found in the Indian market. It is a good source of protein and is also rich in omega-3 fatty acids, which are beneficial for heart health. Pomfret has a delicate and flaky texture and is often used in dishes like fish fries and curries.
Salmon: Salmon is a type of oily fish that is not native to India but is commonly found in the Indian market. It is rich in omega-3 fatty acids, which are good for heart health, and is also a good source of protein. Salmon is often used in Western-style dishes, such as grilled or baked fillets.
