Delicious & Healthy Indian Recipes for a Balanced Diet
Don’t worry; healthy Indian recipes are still spicy, flavorful, and vibrant! They all have one thing in common – they are rich in antioxidants because of some fantastic spices! They use loads of garlic, ginger, and turmeric, aka the holy trinity of the healthy immune system!
Food can be healing and tasty at the same time – just learn to combine the right ingredients. Indians are indeed on top of their game because each of these dishes is better than the other one. You will find some magnificent recipes for stews, breakfast, salads, side dishes, and meat; just scroll down!
Ragi Dosa – Finger Millet Dosa
Ragi is an intriguing ingredient known for its unique color and flavor. However, it is also rich in different nutrients like calcium, iron, fiber, and essential amino acids, making it a supreme addition to any dish! Because of its benefits in controlling blood sugar, ragi dosa is one of the beloved breakfast items!
Healthy Sprout Salad
This is a superfood salad that combines moong bean sprouts, onion, tomato, cucumber, carrot, pomegranate, and peanuts, plus olive oil and lemon juice-based dressing. Sprouts are an incredible source of plant protein, vitamins, minerals, fiber, and antioxidants!
Lauki Sabzi
Lauki is a vegetable with very high water content, so you already know it will keep you hydrated and support digestion while having just a few calories. It infuses the spices and flavors flawlessly and pairs perfectly with roti and rice!
Aloo Gobi
If you find cauliflower bland and boring vegetable, this dish will definitely change your mind! This stew is made with aloo (potatoes) and gobi (cauliflower) into an aromatic, vibrantly-colored, and comforting blend. It is hearty and satisfying but still low in calories.
Oats Dosa
This is a healthier take on regular dosa that calls for oats in place of rice or lentils. It is super light on the stomach, overflowing with fiber and essential nutrients, so it is a fabulous breakfast option. I love adding some veggies, as well!
Healthy Quinoa Upma
Upma is an old-fashioned breakfast dish from South India, but this is a healthier variety that uses quinoa instead of regular semolina. That way, you will have the signature taste but with more protein, vitamins, minerals, and fiber. Plus, it is gluten-free!
Gujarati Methi Thepla
The star ingredient of this traditional flatbread is fresh fenugreek leaves, which are a fine fount of vitamins, iron, and calcium. The recipe also asks for whole wheat flour, so you already know you have the best-quality slow-digesting carbs! P.S. Fenugreek is famous for increasing lactation in breastfeeding mothers!
Punjabi Kadhi
This unique dish comes from North India. It is a creamy, tangy curry made with chickpea flour, yogurt, and a pinch of turmeric for this beautiful shade of gold. Besides this main ingredient, it is loaded with a bunch of other spices that are phenomenal for the immune system!
Rajma Masala – Kidney Bean Curry
Kidney beans are an excellent plant protein fount, but when you submerge them in a spicy, tomato-based sauce, they become a hearty, comforting meal. Like most of the other recipes from Indian cuisine, this one also has a rhapsody of flavors due to the broad range of spices and herbs in the recipe.
Easy Moong Dal Khichdi
This easy, comforting meal with rice and moong dal is a staple in Indian households. Indians often serve it to those recovering from illnesses, as it is incredibly nourishing and light, with mild spices that are gentle on the stomach and simple to digest.
Idli Sambar
This is such an interesting dish that has two components – idil, aka fluffy, naturally fermented rice and urad dal cakes, plus sambar or spicy, tangy stew with toor dal, veggies, and spices. Idli sambar is a popular breakfast dish, probably because of its probiotic benefits!
Chana Masala
Chickpea stew is the ultimate vegan dish! It is light but loaded with spices like garam masala, ginger, cumin, chilies, coriander, and turmeric. It is amazing for heart health, as chickpeas are loaded with fiber, potassium, and folate!
Baingan Bharta – Eggplant Bharta
Roti and naan are the gems of Indian cuisine, so it is always a great idea to serve them with something healthy, low in calories, and rich in fiber. This spread is spot on, as it combines roasted eggplants, garlic, chilies, tomatoes, and spices, making the taste rich, smoky, and deep.
Pulao – Vegetable Pulao
Obviously, the main ingredients of this dish are basmati rice and veggies, but the true game-changers are actually spices! Make an aromatic, antioxidant base with bay leaves, mint, shahi jeera, cardamoms, cloves, cinnamon, anise, mace, nutmeg, stone flower, and fennel seeds.
Raita
Raita is a more seasoned Greek tzatziki’s twin sister! This is a superb, protein-loaded side dish made with curd, cucumbers, onions, green chilies, coriander leaves, and cumin powder. It is incredibly refreshing and pairs fantastically with any meat and naan!
Masoor Dal – Indian Red Lentils
This dish has only one base ingredient – masoor dal, aka red lentils that turn golden when cooked. The rest of the ingredients are antioxidant-rich spices, from cumin, ginger, and garlic, over chilies, to fenugreek leaves and coriander.
Quick and Healthy Tandoori Chicken
Tandoori chicken is my favorite dish from Indian cuisine, as it is incredibly juicy with a magnificent crust.
Easy Palak Paneer
If you fancy a bite of fine cheese, this is a dish for you! It pairs protein-rich mild paneer with spinach and tons of spices. You will get a bunch of micronutrients here; just choose some slow-digesting carbs as a side dish.
Fat-Free Dal Tadka
Red lentils and yellow moong dal duo are supreme – they are both rich in plant protein and fiber, easily digestible, and have a low glycemic index! When you add some antioxidant spices like ginger, cumin, and turmeric to this stew, it will become the best immune booster you can have!
Cooks, thank you for sharing these fantastic recipes with us and letting us have a taste of authentic Indian traditions even from home!
