Last updated on 1 September 2025 by Brisbane Livewell Clinic Editorial Team
Each month we explore exciting and lesser-known or used plant-based foods from a different region of the world. This month is the Indian Subcontinent, also known as South Asia which includes Bangladesh, Bhutan, India, Maldives, Nepal, Pakistan and Sri Lanka.
Home of spices like black pepper, turmeric and cardamom and with a rich agricultural history in the Indus Valley, the Subcontinent offers diversity in both its flavours and plant-based foods and ingredients. The rich aroma of spice in the cuisine offered from this region is enticing and therapeutic, with many ingredients recognised for their medicinal qualities. There are plenty of plant-based foods and recipes inspired by this region since the highest proportion of vegetarians in the world is found in India, comprising about 30% of the population. (1)
Mung beans, Jackfruit and Millet, are on the menu as we dig into these vegan foods’ qualities and how they can benefit our health. Plant-based diets tend to be heavy in legumes, so we get the facts on mung beans since they are the easiest legume to digest. Jackfruit is becoming more popular in Australia as a plant-based alternative to meat. It is now found in supermarkets, so naturally, we needed to investigate.
Lastly, we explore millet, the gluten-free grain underused but in some cases, for a good reason.
Mung beans
The mung bean is widely cultivated in India, Bangladesh and Pakistan and many other Asian countries and is one of the essential edible legume crops. (2) Mung bean protein is easily digested compared to protein in other legumes induces less flatulence and is easily tolerated by children. (2) In China and other Asian countries, it is well-known that the mung bean is a functional food with the ability to detoxify. (2) Rich in nutrients like minerals, iron and dietary fibre (2) mung beans importantly become a complete protein when served with rice, often as dahl, both staple foods in India and Pakistan. Look out for sprouted mung beans as a healthy raw addition to salads, or you can opt for cooking the dried bean. The green varieties still have skin, while yellow varieties are hulled.
Jackfruit
Known to be the largest edible fruit in the world, Jackfruit is rich in nutrients and phytochemicals. It is one of the commonly consumed foods in Sri Lanka since ancient times. (3) Like most fruits, Jackfruit is rich in vitamin C, and it is also one of the rare fruits rich in B vitamins. Compared with other tropical fruits, the Jackfruit’s flesh and seeds appear to contain more protein, calcium and iron. (3) The consumption of jackfruit flesh has increased in recent years (3) due to it’s the numerous and recognised health benefits. Including antibacterial, antifungal, antidiabetic, anti-inflammatory and antioxidant activities. You can find it canned or pre-marinated to add to curries or find suggested sweet recipes like jams, jelly, marmalade and ice cream (3) for a flavour change.
Millet
One of India’s most abundant crops, millet has a high nutritional content, is gluten-free and has a low glycemic index. (4) Low GI foods are utilised extensively in the management of Type 2 Diabetes. The focus of studies on millet has emphasised that millet consumption has a positive impact on blood sugar regulation and cardiovascular health (4). High in dietary fibre, protein, and antioxidants, millet consumption can be a great addition to a gluten-free diet. One word of caution, however, is that millet is a goitrogenic food. This means that it can potentially block the uptake of iodine to the thyroid gland, which increases the risk of developing a goitre (enlarged thyroid). It has been found that in areas of iodine deficiency in which millet is a significant component of the diet, its ingestion may contribute to the genesis of endemic goitre. (5) Millet can still be consumed safely in moderation, but its good to be aware of the anti-nutrient potential. The key is to eat a balanced and varied diet and ensure that you are not iodine deficient. Used in place of rice or quinoa and as flour for gluten-free baking, this grain can be easily incorporated into many a meal.
Variety is the spice of life.
The beauty of Plant-based Foods from the Subcontinent is that no matter how bland, there’s a spice to transform essential ingredients into culinary delights. Recipes from this region are authentic, and their antiquity makes for timeless classics as well as the chance to add your twist.
We have a wonderful recipe for you to try HERE. Happy cooking!
Relevant Links – Clinical Nutrition
Practitioner Profiles
Nicole Odlum – Clinical Nutritionist and Naturopath
Megan Young – Clinical Nutritionist
Clinical Nutritionist Clinic Locations
Clinical Nutritionist Cannon Hill
Nutrition Cannon Hill
Consult with your Nutritionist Wavell Heights for Extra Food and Nutrition Tips
Nutrition Services and Advice
See a Nutritionist Brisbane for Better Food Choices
Discover Nutrition Services Brisbane
Discover the Benefits of Nutrition Brisbane
Diet Nutrition Brisbane
Seek Nutrition Queensland Advice to Achieve Your Wellness Goals
Nutritionist Explained: And 10 Ways Nutritionists Help Your Health and Wellbeing
Nutritionist vs Dietitian: Which Should I Choose?
Naturopath vs Nutritionist – Who Should I See?
Nutrition Deficiency – What Your Body Might Be Telling You
Nutrition and Sports
Pregnancy, Fertility and Breastfeeding Nutrition
Maximising Nutrition Before and During Pregnancy
Pre-Pregnancy Fertility Care with Naturopathic Nutrition
Foods for Fertility – Optimising Reproductive Health with Diet
Fig Fertility Smoothie – Brisbane Livewell Clinic
Start Transitioning Baby to Real Food – Tasty Broccoli Red Lentil Purée
Nutrition for Breastfeeding Mothers – Banana and Date Muffins
Supporting Your Breastfeeding Goals with Herbal Medicine and Nutrition
Diet Planning Advice for Pregnant Women
Yoghurt Fruit Salad – A Sweet Treat to Relieve Constipation While Pregnant
Paediatric and Children’s Nutrition
Paediatric Nutrition and Faltering Growth – Failure to Thrive
Men’s Health and Energy
Plant-Based and Vegan World Recipes
Plant-Based Eating from Around the World – Africa
Plant-Based Eating – South America
Plant-Based Foods – Indian Subcontinent
Plant-Based Foods – The Middle East
Eggplant Parmigiana – Plant-Based World Food
Pomegranate Cake – A Sweet Plant-Based Treat
Chilled Avocado Soup for Radiant Skin
Stir Fried Shitake Mushrooms – Plant-Based Asian Foods
Gluten-Free, Dairy-Free and Allergen-Sensitive Recipes
The Dairy Dilemma – Part One: Why Dairy is a Disaster
The Dairy Dilemma – Part Two: How to Go Dairy-Free
A Guide to Being Gluten-Free – Part One
A Guide to Being Gluten-Free – Part Two
Gluten-Free Coconut Muesli – A Plant-Based Way to Start Your Day
Gluten-Free Pasta with Ricotta Walnut Sauce
Ultimate Low-Allergen Chocolate Chip Cookies
Coeliac Disease – Tackling Your Gluten-Free Diet
Functional Food Remedies and Therapeutic Meals
Discovering Congee – A Truly Medicinal Food
Spicy Egg Curry – A Tasty Way to Fight Stress and Anxiety
Fabulous Fibre – The Fab 4 of Fibre
Maximising Macronutrients – Spotlight on Carbohydrates
Fermented Foods – Not Just the Flavour of the Month
Foods to Keep You Feeling Young
Exploring Food as Natural Medicine and Herbal Medicine as Food
Eating Healthy for You and Our Planet
Winter Wellness – 7 Ways to Ensure a Healthy Diet This Winter
Let’s Do Lunch Really, Really Well – 10 Tips
Easy and Nutritional Mixed Herb Frittata
Sugar, Cravings & Addictions
The Science Behind Sugar Addiction
Dishing the Dirt on Sugar – How to Go Sugar Free
Nutrition Testing and Nutrition Test Kits
Food Intolerance Testing Package
Gut Microbiome Testing Australia
Meal Plans and Programs:
Suburbs We Service
Clinical Nutritionist Morningside – Evidence-Based Nutrition Plans with Megan Young
Clinical Nutritionist Morningside – Work with Megan Young at Brisbane Livewell Clinic (Cannon Hill)
Clinical Nutritionist Murarrie – Book with Megan Young at Brisbane Livewell Clinic (Cannon Hill)
Clinical Nutritionist Balmoral – Book with Megan Young at Brisbane Livewell Clinic (Cannon Hill)
Clinical Nutritionist Seven Hills – Work with Megan Young at Brisbane Livewell Clinic (Cannon Hill)
Clinical Nutritionist Carindale – Nutrition Consultations with Megan Young Near You
Clinical Nutritionist Carina – Targeted Nutrition Support with Megan Young Near You
Clinical Nutritionist Carina – Professional Nutrition Guidance Just Minutes Away
