Menu
South Asian cuisine is a tapestry of diverse flavours and traditions. At East India Company, we celebrate this diversity by offering an extensive menu that captures the essence of each region. From the hearty dishes of the North to the spicy, flavourful meals of the South, our menu is crafted to give you a true taste of South Asia.
Each region of South Asia brings its own unique ingredients and cooking techniques to the table. Northern South Asian cuisine is known for its rich, creamy dishes and use of dairy. Southern South Asian cuisine often features coconut and a variety of spices that provide a distinct kick. In the East, dishes are influenced by seafood and mustard, while the West features robust, aromatic flavours and a mix of vegetarian and meat dishes.
When you visit us, you’re not just getting a meal; you’re experiencing the heritage and history of South Asian cooking. Our chefs use traditional recipes and fresh ingredients to ensure each dish is authentic and delicious. Whether you’re a fan of spicy food or prefer milder flavours, there’s something on our menu for you to enjoy. Join us in exploring the culinary traditions of South Asia, one delicious bite at a time.
Exploring the Culinary Traditions of Northern South Asia
Northern South Asian cuisine is known for its rich and hearty dishes. Foods from this region often include dairy products like yogurt, ghee, and paneer. Bread is a staple, with naan, roti, and paratha frequently accompanying meals. These breads help balance the bold flavours of the dishes. Common spices include cumin, coriander, and fennel, which add depth and warmth to the meals.
One popular dish is butter chicken, which features marinated chicken cooked in a creamy tomato sauce. Another favourite is chole, a spicy chickpea curry that’s often served with rice or bread. Both dishes showcase the use of tomatoes, onions, and a mix of spices that create complex flavours. Northern South Asia also offers vegetarian options like palak paneer, a dish made with spinach and cheese, and aloo gobi, which combines potatoes and cauliflower in a fragrant sauce.
Unique Features of Southern South Asian Cuisine
Southern South Asian cuisine varies greatly from its northern counterpart. Here, rice is the staple, often served with lentil-based dishes and a variety of chutneys. Coconut is a common ingredient used in both sweet and savoury dishes. Spices like mustard seeds, curry leaves, and tamarind give the food a tangy and spicy flavour profile.
One feature that stands out is the use of dosas and idlis. Dosas are thin, crispy pancakes made from fermented rice and lentil batter, while idlis are soft, steamed rice cakes. Both are usually served with sambar, a spicy lentil soup, and coconut chutney. These dishes are light yet satisfying and highlight the balance of flavours in Southern South Asian cooking.
Another unique dish is rasam, a tangy and spicy soup often served with rice. It’s made with tomatoes, tamarind, and a variety of spices. The soup is both refreshing and comforting, making it a favourite in many households. Each region in South Asia offers its own take on dishes, creating a vibrant and diverse culinary landscape.
How Traditional Ingredients Contribute to Healthy Eating
Traditional South Asian ingredients bring both flavour and health benefits. Many of these ingredients are packed with nutrients and have medicinal properties.
Turmeric is one of the most used spices. It contains curcumin, which has anti-inflammatory and antioxidant benefits. Turmeric is often added to curries and other dishes, making it easy to include in your diet. Ginger is another common ingredient. It helps with digestion and reduces nausea, making it a practical addition to meals.
Yogurt is used in many South Asian dishes, from marinades to sauces. It provides calcium and probiotics, which are good for digestive health. Legumes like lentils and chickpeas are high in protein and fibre, making them excellent for heart health.
Including these traditional ingredients in meals makes it easy to eat healthily while enjoying delicious food. They offer a simple way to get the nutrients your body needs.
Tips for Making Healthier Choices When Dining Out
When eating out, it’s easy to make healthier choices with a bit of planning. Here are some tips to help you stick to a balanced diet even on special occasions.
1. Start with a Salad – Many South Asian restaurants offer salads with fresh vegetables. This can fill you up and help you eat less calorie-rich food.
2. Opt for Grilled Over Fried – Choose dishes that are grilled or baked instead of fried. Grilled tandoori chicken is a healthier option compared to fried snacks.
3. Watch Portion Sizes – South Asian meals can be large. Share dishes with friends or pack leftovers to avoid overeating.
4. Choose Whole Grains – Ask for whole grain options like brown rice or whole wheat roti. These are higher in fibre and better for digestion.
5. Limit Creamy Sauces – Creamy sauces can be high in calories. Opt for tomato-based sauces which are lighter and healthier.
By following these tips, you can enjoy dining out without compromising your health. Making informed choices keeps your meals both delicious and nourishing.
Conclusion
Eating healthy South Asian food doesn’t have to be difficult. Understanding the basics of a balanced diet and knowing which dishes are nutritious can help you make better choices. Traditional ingredients offer health benefits, and simple dining tips can guide you when eating out.
For those seeking a balanced diet, South Asian cuisine provides many options. Whether you’re dining in or out, you can enjoy flavourful and nutritious meals. By making small adjustments, you can maintain a healthy lifestyle.
If you’re ready to explore delicious and healthy South Asian dishes, visit East India Company Restaurants, where you can enjoy a tasty and good meal. Come dine at our Indian restaurant in Ottawa and savour the rich flavours of South Asia.
