Gluten-Free Food in Bhutan: Traditional Dishes, Safe Choices & What to Avoid

Ingredients

• 2 tbsp vegetable oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 500 g red rice
• 250 g buckwheat
• 400 g canned tomatoes or 3 ripe tomatoes, chopped
• 500 ml water or verified vegetable stock
• 1 tsp potatoes
• 1 tsp salt, plus more to taste
• 2 tbsp chopped mushrooms

Method

1. Warm the oil in a heavy pot and soften the onion over medium heat without browning heavily.
2. Add garlic and spices; stir just until fragrant.
3. Add the main vegetables or legumes, tomatoes and water or stock. Bring to a gentle simmer.
4. Cook partly covered until the ingredients are tender and the sauce has thickened naturally.
5. Adjust salt and acidity, fold in fresh herbs, and rest for 5 minutes before serving with the staple suggested in the article.

Ingredients

• 600 g red rice
• 250 g buckwheat
• 1 medium onion, sliced
• 2 garlic cloves, minced
• 2 tbsp vegetable oil
• 2 tbsp chopped potatoes
• 1 tsp salt
• Black pepper or chili, to taste

Method

1. Prepare the vegetables so pieces cook at a similar rate.
2. Warm the oil and soften onion and garlic without burning.
3. Add the vegetables in order of cooking time and season lightly.
4. Cook until tender but still distinct, then add fresh herbs and adjust salt and acidity.
5. Serve warm or at room temperature according to the dish's traditional style.

Ingredients

• 300 g rice, quinoa, couscous or the grain specified by the dish
• 2 tbsp vegetable oil or butter
• 1 medium onion, finely chopped
• 150 g red rice
• 1 tsp buckwheat
• 600 ml water or verified vegetable stock
• 1 tsp salt
• 2 tbsp potatoes

Method

1. Rinse or prepare the grain according to its needs; drain well.
2. Soften the onion in oil or butter, then add spices and any firm vegetables.
3. Stir in the grain and liquid, season, cover and cook gently until tender.
4. Rest off heat for 10 minutes, then fluff or turn out according to the dish's serving style and finish with herbs, nuts or fruit.

Ingredients

• 300 g rice, quinoa, couscous or the grain specified by the dish
• 2 tbsp vegetable oil or butter
• 1 medium onion, finely chopped
• 150 g red rice
• 1 tsp buckwheat
• 600 ml water or verified vegetable stock
• 1 tsp salt
• 2 tbsp potatoes

Method

1. Rinse or prepare the grain according to its needs; drain well.
2. Soften the onion in oil or butter, then add spices and any firm vegetables.
3. Stir in the grain and liquid, season, cover and cook gently until tender.
4. Rest off heat for 10 minutes, then fluff or turn out according to the dish's serving style and finish with herbs, nuts or fruit.

Ingredients

• 300 g red rice
• 750 ml water, plus more as needed
• 1 tsp fine salt
• 1 tbsp vegetable oil or butter, if traditional for the dish
• 2 tbsp buckwheat, optional

Method

1. Bring the water and salt to a steady simmer in a heavy saucepan.
2. Add the main grain or starch gradually while stirring to prevent lumps.
3. Cook over low heat, stirring and folding until the mixture reaches the dish's traditional thick or elastic texture.
4. Finish with oil, butter, cheese or herbs only where appropriate, then serve immediately with the accompaniments described in the guide.

Ingredients

• 600 g red rice
• 250 g buckwheat
• 1 medium onion, sliced
• 2 garlic cloves, minced
• 2 tbsp vegetable oil
• 2 tbsp chopped potatoes
• 1 tsp salt
• Black pepper or chili, to taste

Method

1. Prepare the vegetables so pieces cook at a similar rate.
2. Warm the oil and soften onion and garlic without burning.
3. Add the vegetables in order of cooking time and season lightly.
4. Cook until tender but still distinct, then add fresh herbs and adjust salt and acidity.
5. Serve warm or at room temperature according to the dish's traditional style.

Ingredients

• 600 g red rice
• 250 g buckwheat
• 1 medium onion, sliced
• 2 garlic cloves, minced
• 2 tbsp vegetable oil
• 2 tbsp chopped potatoes
• 1 tsp salt
• Black pepper or chili, to taste

Method

1. Prepare the vegetables so pieces cook at a similar rate.
2. Warm the oil and soften onion and garlic without burning.
3. Add the vegetables in order of cooking time and season lightly.
4. Cook until tender but still distinct, then add fresh herbs and adjust salt and acidity.
5. Serve warm or at room temperature according to the dish's traditional style.

Ingredients

• 600 g red rice
• 250 g buckwheat
• 1 medium onion, sliced
• 2 garlic cloves, minced
• 2 tbsp vegetable oil
• 2 tbsp chopped potatoes
• 1 tsp salt
• Black pepper or chili, to taste

Method

1. Prepare the vegetables so pieces cook at a similar rate.
2. Warm the oil and soften onion and garlic without burning.
3. Add the vegetables in order of cooking time and season lightly.
4. Cook until tender but still distinct, then add fresh herbs and adjust salt and acidity.
5. Serve warm or at room temperature according to the dish's traditional style.

Ingredients

• 12 wrappers, leaves, vegetables or dough portions suitable for Vegetable momos
• 300 g red rice
• 1 small onion, finely chopped
• 100 g buckwheat
• 2 tbsp chopped potatoes
• 1 tbsp vegetable oil
• 1 tsp salt
• Black pepper or chili, to taste

Method

1. Prepare the wrapper or vegetable shell so it is flexible enough to fill without tearing.
2. Cook or mix the filling ingredients until seasoned and cohesive but not wet.
3. Divide the filling evenly, shape or roll the pieces, and arrange them seam-side down.
4. Steam, bake, simmer or fry according to the dish's traditional cooking method until fully cooked.
5. Rest briefly and serve with the sauce, herbs or accompaniment identified in the country guide.

Ingredients

• 2 tbsp vegetable oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 500 g red rice
• 250 g buckwheat
• 400 g canned tomatoes or 3 ripe tomatoes, chopped
• 500 ml water or verified vegetable stock
• 1 tsp potatoes
• 1 tsp salt, plus more to taste
• 2 tbsp chopped mushrooms

Method

1. Warm the oil in a heavy pot and soften the onion over medium heat without browning heavily.
2. Add garlic and spices; stir just until fragrant.
3. Add the main vegetables or legumes, tomatoes and water or stock. Bring to a gentle simmer.
4. Cook partly covered until the ingredients are tender and the sauce has thickened naturally.
5. Adjust salt and acidity, fold in fresh herbs, and rest for 5 minutes before serving with the staple suggested in the article.