Discover the Delicious and Nutritious Side of Indian Cuisine: 20 Healthy Recipes to Try!
When it comes to Indian food, many people think that it’s all about rich and heavy curries, naan breads, and creamy sauces. While those dishes are certainly delicious, they can be high in calories, fat, and salt. But the truth is, Indian cuisine is incredibly diverse and offers a wide range of healthy and nutritious options.
In this article, we’ll explore 20 delicious and nutritious Indian recipes that are perfect for anyone looking to incorporate more healthy eating into their lifestyle. From hearty lentil soups and vegetable-packed curries to flavorful salads and roasted sweet potatoes, these recipes are sure to delight your taste buds while also nourishing your body. So, let’s dive in and explore the many delicious and nutritious options that Indian cuisine has to offer!
Spiced Quinoa and Lentil Khichdi
Khichdi is a popular Indian dish that’s both comforting and nutritious. This recipe adds the nutty flavor of quinoa to the classic lentil-based khichdi, making it a perfect meal for a chilly evening or a satisfying breakfast.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 1 cup split red lentils (masoor dal)
– 2 cups water
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 1 tablespoon ghee or vegetable oil (optional)
Instructions:
1. Rinse the quinoa and lentils separately and drain well.
2. In a large pot, heat 1 tablespoon of ghee or oil over medium heat. Add the chopped onion and cook until translucent.
3. Add the minced garlic, cumin, coriander, and turmeric powder. Cook for 1 minute.
4. Add the quinoa and lentils to the pot along with 2 cups of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the quinoa is tender.
5. Season with salt to taste.
6. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 25-30 minutes
Cauliflower and Peas Curry
A flavorful and healthy vegetarian curry that’s perfect for a quick weeknight dinner or lunchbox addition. This recipe is a great way to get your daily dose of greens and protein in one delicious dish.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup fresh peas (frozen or canned work too)
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onions and cook until softened, about 3-4 minutes.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
4. Add cauliflower and peas. Cook, stirring occasionally, for 5-7 minutes or until cauliflower is tender.
5. Stir in coconut milk and season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Turmeric Roasted Sweet Potatoes
A flavorful twist on traditional roasted sweet potatoes, this recipe adds the warmth of turmeric to create a deliciously aromatic side dish.
Ingredients:
– 2-3 large sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– 1 teaspoon ground turmeric
– Salt and pepper, to taste
– Optional: garlic powder or paprika for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss sweet potatoes with olive oil, turmeric, salt, and pepper until evenly coated.
3. Spread the sweet potato mixture in a single layer on a baking sheet lined with parchment paper.
4. Roast for 25-30 minutes or until sweet potatoes are tender and caramelized, flipping halfway through.
5. Remove from oven and sprinkle with additional seasonings if desired.
Cooking Time: 25-30 minutes
Spinach and Paneer Saag
A flavorful and creamy Indian-inspired spinach dish, this Spinach and Paneer Saag recipe is a perfect accompaniment to naan, rice, or as a main course. The combination of tender paneer (Indian cheese) and vibrant spinach in a rich tomato-based sauce will leave you craving for more.
Ingredients:
– 1 bunch fresh spinach leaves
– 250g paneer cubes
– 2 medium tomatoes, diced
– 2 cloves garlic, minced
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– Salt, to taste
– 2 tablespoons vegetable oil
– 1 tablespoon butter
Instructions:
1. Heat oil in a large pan over medium heat. Add garlic and sauté until fragrant.
2. Add onion and cook until softened.
3. Add tomatoes, cumin, coriander, and salt. Cook for 5 minutes or until the mixture thickens slightly.
4. Stir in paneer cubes and spinach leaves. Cook until the cheese is melted and the spinach has wilted.
5. Finish with a pat of butter and serve hot.
Cooking Time: 20-25 minutes
Brown Rice Vegetable Biryani
This simple yet satisfying biryani recipe combines the nutty flavor of brown rice with a colorful medley of vegetables, all cooked to perfection in one pot.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed vegetables (carrots, peas, corn)
– 1 teaspoon cumin seeds
– 1 teaspoon coriander powder
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add chopped onion and cook until translucent.
3. Add garlic, mixed vegetables, cumin seeds, and coriander powder. Cook for 2-3 minutes.
4. Add brown rice and water to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until rice is cooked and fluffy.
5. Fluff with a fork and season with salt to taste.
6. Garnish with fresh cilantro and serve hot.
Cooking Time: 30-35 minutes
Moong Dal Chilla (Lentil Pancakes)
Moong Dal Chilla Recipe (Lentil Pancakes)
A popular Indian breakfast or snack option, Moong Dal Chillas are crispy and flavorful pancakes made with split green gram (moong dal) and spices. These nutritious treats are perfect for a quick morning meal or as a satisfying mid-day pick-me-up.
Ingredients:
– 1 cup split green gram (moong dal)
– 1/2 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon cumin seeds
– 1/4 teaspoon coriander powder
– Salt, to taste
– Water, as needed
– Vegetable oil or ghee, for frying
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain and blend the moong dal into a smooth paste with some water.
3. Mix together the flour, baking powder, cumin seeds, coriander powder, and salt.
4. Add the blended moong dal to the dry mixture and mix well.
5. Gradually add water to form a thick batter.
6. Heat a non-stick pan or griddle with a small amount of oil or ghee.
7. Pour a ladleful of the batter onto the pan and spread it evenly to form a pancake shape.
8. Cook for 2-3 minutes, until the edges start to curl and the surface is crispy.
9. Flip and cook for another minute.
10. Serve hot with your favorite toppings, such as chutney or yogurt.
Cooking Time: 15-20 minutes
Avocado and Chickpea Salad
A refreshing twist on traditional salads, this recipe combines the creamy richness of avocados with the nutty flavor of chickpeas, perfect for a light and satisfying meal or snack.
Ingredients:
– 2 ripe avocados, diced
– 1 (15 oz) can chickpeas, drained and rinsed
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine diced avocado, chickpeas, and red onion.
2. Stir in chopped cilantro and lemon juice until well combined.
3. Season with salt and pepper to taste.
4. Serve immediately, or refrigerate for up to 24 hours before serving.
Cooking Time: None! This salad is ready in just a few minutes.
Baked Tandoori Chicken Skewers
A flavorful twist on traditional tandoori chicken, these baked skewers are perfect for a quick and easy dinner or special occasion. Marinated in a blend of Indian spices and yogurt, the chicken is tender and juicy with a rich, aromatic flavor.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 1/2 cup plain Greek yogurt
– 2 tablespoons lemon juice
– 2 teaspoons tandoori masala powder
– 1 teaspoon garam masala powder
– 1/2 teaspoon cumin powder
– 1/4 teaspoon cayenne pepper (optional)
– 1/4 cup chopped fresh cilantro (optional)
– Wooden skewers, soaked in water for at least 30 minutes
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together yogurt, lemon juice, tandoori masala powder, garam masala powder, cumin powder, and cayenne pepper (if using).
3. Add the chicken pieces to the marinade and mix well to coat.
4. Thread 4-5 chicken pieces onto each skewer, leaving a small space between each piece.
5. Place the skewers on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until the chicken is cooked through and slightly charred.
7. Garnish with chopped cilantro (if using) and serve hot.
Cooking Time: 20-25 minutes
Masoor Dal with Coconut Milk
This popular Indian lentil dish gets a rich and creamy twist with the addition of coconut milk, making it a perfect comforting meal for any occasion. This recipe is a flavorful and nutritious option that can be served with rice or roti.
Ingredients:
– 1 cup masoor dal (red gram)
– 4 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– Salt, to taste
– 1 can coconut milk
– Ghee or oil, for serving (optional)
Instructions:
1. Rinse the dal and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large pot, heat some oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the garlic, cumin, coriander, and salt. Cook for another minute.
4. Add the soaked dal and 4 cups of water to the pot. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the dal is tender.
5. Stir in the coconut milk and adjust seasoning as needed.
6. Serve hot with a dollop of ghee or oil on top (if desired). Enjoy!
Cooking Time: 40-45 minutes
Stuffed Bell Peppers with Quinoa
This flavorful recipe combines the natural sweetness of bell peppers with the nutty taste of quinoa, all wrapped up in a savory package. Perfect for a quick and healthy meal or as a show-stopping side dish.
Ingredients:
– 4 large bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 1/2 cup black beans, rinsed and drained
– 1/2 cup diced tomatoes
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine quinoa, black beans, diced tomatoes, and cumin.
3. Stuff each bell pepper with the quinoa mixture, filling as full as possible.
4. Place peppers in a baking dish, drizzle with olive oil, and season with salt and pepper.
5. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 30-40 minutes
Oats Upma with Vegetables
Start your day with a warm and comforting bowl of Oats Upma, packed with nutritious vegetables. This recipe is a great way to get your daily dose of fiber, protein, and vitamins.
Ingredients:
– 1 cup rolled oats
– 2 cups water
– 1 tablespoon ghee or oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 medium carrot, grated
– 1 medium tomato, diced
– Salt to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. In a large pot, bring the water to a boil.
2. Add the oats and reduce heat to low. Simmer for 5 minutes or until the oats have absorbed most of the liquid.
3. Heat the ghee or oil in a pan over medium heat.
4. Add the chopped onion and cook until translucent.
5. Add the minced garlic, grated carrot, and diced tomato. Cook for an additional 2-3 minutes or until the vegetables are tender.
6. Combine the cooked oats with the vegetable mixture. Season with salt to taste.
7. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 15-20 minutes
Grilled Fish with Coriander Chutney
This flavorful recipe combines the smokiness of grilled fish with the warmth of coriander chutney, creating a delightful and aromatic dish perfect for any occasion. With just a few ingredients and simple steps, you can impress your guests with this Indian-inspired delight.
Ingredients:
– 4 fish fillets (such as salmon or tilapia)
– 1/2 cup coriander chutney
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon freshly ground black pepper
– Salt to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together coriander chutney, garlic, and black pepper.
3. Brush both sides of the fish fillets with olive oil and season with salt.
4. Grill the fish for 4-6 minutes per side, or until cooked through.
5. During the last minute of grilling, brush the fish with the coriander chutney mixture.
6. Serve immediately, garnished with fresh cilantro leaves.
Cooking Time: 8-12 minutes
Beetroot and Carrot Raita
This vibrant raita is a perfect accompaniment to any Indian meal, with the sweetness of carrots and beets balanced by the tanginess of yogurt.
Ingredients:
– 1 large beetroot, peeled and grated
– 2 medium carrots, peeled and grated
– 1 cup plain yogurt
– 1/4 teaspoon ground cumin
– Salt, to taste
– Chopped fresh cilantro, for garnish (optional)
Instructions:
1. In a bowl, combine the grated beetroot and carrot.
2. In a separate bowl, whisk together the yogurt, cumin, and salt until smooth.
3. Add the yogurt mixture to the beetroot-carrot mixture and mix well.
4. Refrigerate for at least 30 minutes to allow the flavors to meld.
5. Garnish with chopped cilantro, if desired.
6. Serve chilled.
Cooking Time: 10-15 minutes (including refrigeration time)
Sprouted Moong Salad
This refreshing salad recipe features sprouted moong beans as the star ingredient, combined with crunchy vegetables and a zesty dressing. Perfect for a light and nutritious meal or as a side dish.
Ingredients:
– 1 cup sprouted moong beans
– 1/2 cup diced cucumber
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sprouted moong beans, cucumber, and red bell pepper.
2. In a small bowl, whisk together the lemon juice and olive oil.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle with chopped cilantro and season with salt and pepper to taste.
Cooking Time: None! This salad is ready in just a few minutes.
Low-Fat Palak Paneer
Palak paneer, a popular Indian dish, gets a healthy twist with this low-fat recipe that uses fewer calories and cream. This creamy spinach curry is a perfect accompaniment to naan or rice.
Ingredients:
– 250g paneer (Indian cheese), cut into small cubes
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon low-fat cream
– 1 teaspoon cumin powder
– 1 teaspoon garam masala powder
– Salt, to taste
– 2 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Heat oil in a pan over medium heat.
2. Add onion and cook until translucent (3-4 minutes).
3. Add garlic and cook for another minute.
4. Add spinach leaves, cumin powder, garam masala powder, and salt. Cook until spinach is wilted.
5. Add paneer cubes and low-fat cream. Stir well to combine.
6. Reduce heat to low and simmer for 5-7 minutes or until the sauce thickens slightly.
7. Serve hot with naan or rice.
Cooking Time: 15-20 minutes
Mushroom and Spinach Stir-Fry
A quick and flavorful vegetarian dish that combines the earthy taste of mushrooms with the nutrients-packed spinach. This recipe is perfect for a weeknight dinner or as a healthy lunch option.
Ingredients:
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– Salt and pepper to taste
– Optional: soy sauce or oyster sauce for added flavor
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the mushrooms and cook until they release their moisture and start browning, about 3-4 minutes.
3. Add the garlic and cook for an additional minute, stirring constantly to prevent burning.
4. Add the spinach leaves and stir-fry until wilted, about 1-2 minutes.
5. Season with salt, pepper, and optional soy sauce or oyster sauce.
6. Serve hot over rice, noodles, or as a standalone dish.
Cooking Time: 10-12 minutes
Whole Wheat Roti with Flaxseeds
This recipe is a simple and healthy variation of traditional roti, incorporating the nutritional benefits of flaxseeds. With its nutty flavor and chewy texture, this whole wheat roti is perfect for accompanying your favorite curries or enjoying as a snack.
Ingredients:
– 1 cup whole wheat flour
– 1/4 cup all-purpose flour
– 1/2 teaspoon salt
– 1 tablespoon vegetable oil
– 3/4 cup lukewarm water
– 1 tablespoon ground flaxseeds
– Ghee or oil for brushing
Instructions:
1. In a large mixing bowl, combine whole wheat flour, all-purpose flour, and salt.
2. Gradually add lukewarm water to the dry ingredients and mix until a dough forms.
3. Knead the dough for 5-7 minutes until smooth and elastic.
4. Divide the dough into 6-8 equal portions.
5. Roll out each portion into a thin circle, about 6 inches in diameter.
6. Brush with ghee or oil and sprinkle with ground flaxseeds.
7. Cook on a non-stick skillet or tava over medium heat for 30 seconds on each side.
Cooking Time: 1-2 minutes per roti
Lentil and Vegetable Soup
Warm up with a comforting bowl of lentils and vegetables! This recipe is perfect for a chilly evening or as a nutritious lunch option.
Ingredients:
• 1 cup dried green or brown lentils, rinsed and drained
• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and sliced
• 1 red bell pepper, diced
• 2 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the sliced carrots, diced bell pepper, vegetable broth, lentils, diced tomatoes, thyme, salt, and pepper.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 45-50 minutes or until the lentils are tender.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Stir-Fried Okra with Garlic
This quick and flavorful recipe brings out the best of okra’s unique texture, paired with the pungency of garlic. Perfect as a side dish or added to your favorite stir-fry.
Ingredients:
– 1 pound fresh okra, trimmed
– 3 cloves garlic, minced
– 2 tablespoons vegetable oil
– Salt and pepper, to taste
– Optional: chili flakes or red pepper flakes for added heat
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and stir-fry until fragrant (about 30 seconds).
3. Add the okra and stir-fry for 5-7 minutes, or until it starts to release its sticky liquid.
4. Continue cooking, stirring occasionally, until the okra is tender and slightly caramelized (about 10-12 minutes total).
5. Season with salt, pepper, and chili flakes if desired.
Cooking Time: 10-12 minutes
Servings: 4-6
Chia Seed Pudding with Cardamom
Start your day with a nutritious and flavorful breakfast by combining the benefits of chia seeds, cardamom, and a hint of sweetness. This recipe yields a creamy and aromatic pudding that’s perfect for topping with fresh fruits or nuts.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon ground cardamom
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add the honey, ground cardamom, and salt. Whisk until smooth.
3. Refrigerate for at least 2 hours or overnight.
4. Before serving, give the pudding a good stir to redistribute the chia seeds.
5. Top with your favorite fruits, nuts, or spices.
Cooking Time: 2 hours (or overnight)
Summary
Discover the flavors of India with these 20 delicious and nutritious recipes. From comforting bowls like Spiced Quinoa and Lentil Khichdi to vibrant curries like Cauliflower and Peas Curry, there’s something for every palate. Other highlights include Turmeric Roasted Sweet Potatoes, Spinach and Paneer Saag, and Brown Rice Vegetable Biryani. For a lighter option, try Moong Dal Chilla (Lentil Pancakes) or Avocado and Chickpea Salad. These healthy Indian recipes are perfect for anyone looking to add some excitement to their meal routine.