Healthy India Recipes

Healthy Recipes

Palak Paneer

Cubes of paneer simmered in a smooth spinach gravy.

Ingredients:

  • 200g paneer, cubed
  • 2 cups spinach leaves
  • 1 onion, finely chopped
  • 2 tomatoes, pureed
  • 1 tsp ginger-garlic paste
  • 1 green chili
  • 1 tsp cumin seeds
  • 1 tsp garam masala
  • ½ tsp turmeric
  • Salt to taste
  • Fresh cream for garnish

Instructions:

  1. Blanch spinach leaves and blend into a puree.
  2. Heat oil, add cumin seeds and sauté onions until golden. Add ginger-garlic paste and green chili.
  3. Add tomato puree, garam masala, turmeric, and salt. Cook for 5-7 minutes.
  4. Stir in the spinach puree and cook for 3 minutes.
  5. Add paneer cubes and simmer for 5 minutes. Garnish with fresh cream.
  6. Serve with naan or roti.

Mixed Vegetable Sambhar

A staple South Indian dish that utilizes a variety of seasonal vegetables, promoting diversity in plant usage.

Ingredients:

  • 1 cup toor dal (split pigeon peas), rinsed
  • 2 tablespoons tamarind paste
  • 1 cup mixed vegetables (carrot, potato, drumstick, eggplant, etc.), chopped
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 2 tablespoons sambar powder
  • 1 teaspoon turmeric powder
  • Salt to taste
  • 2 tablespoons oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 2 dried red chilies
  • A pinch of asafoetida (hing)
  • 10-12 curry leaves
  • Fresh cilantro for garnish

Instructions:

  1. Cook Dal: In a pressure cooker, cook toor dal with turmeric and enough water until soft. Mash and set aside.
  2. Prepare Tamarind Water: Dissolve tamarind paste in warm water and strain to extract the juice.
  3. Cook Vegetables: In a large pot, add chopped vegetables, tamarind water, sambar powder, turmeric powder, and salt. Cook until vegetables are tender.
  4. Combine Dal and Vegetables: Add the cooked dal to the vegetable mixture. Stir well and let it simmer for 10 minutes.
  5. Prepare Tempering: In a small pan, heat oil and add mustard seeds. Let them splutter.
  6. Add Aromatics: Add cumin seeds, dried red chilies, asafoetida, and curry leaves. Sauté for a few seconds.
  7. Combine Tempering with Sambar: Pour the tempering into the simmering sambar. Mix well.
  8. Garnish and Serve: Garnish with fresh cilantro and serve hot with rice, idli, or dosa.

Moong Dal Chilla

High-protein pancakes made from moong dal, perfect for breakfast or a light meal.

Ingredients:

  • 1 cup moong dal (split yellow lentils), soaked overnight and drained
  • 1 green chili, chopped (optional)
  • 1-inch ginger, grated
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • 1/2 teaspoon cumin seeds
  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped
  • Fresh cilantro, chopped
  • 1 teaspoon olive oil or ghee for cooking
  • Chutney or yogurt for serving

Instructions:

  1. Make Batter: In a blender, combine soaked moong dal, green chili, ginger, turmeric powder, and cumin seeds. Blend into a smooth batter, adding a little water if necessary. The batter should be pourable but not too runny.
  2. Add Vegetables: Transfer the batter to a bowl and mix in chopped onions, tomatoes, cilantro, and salt.
  3. Heat Pan: Heat a non-stick skillet or tawa over medium heat. Lightly grease with olive oil or ghee.
  4. Pour and Spread: Pour a ladleful of batter onto the skillet, spreading it out into a thin pancake.
  5. Cook: Drizzle a little oil or ghee around the edges. Cook until the underside is golden brown, then flip and cook the other side until done.
  6. Serve: Repeat with the remaining batter. Serve hot with green chutney or a dollop of yogurt.

Rava Upma

A savory semolina dish perfect for breakfast or a light meal.

Ingredients:

  • 1 cup semolina (rava)
  • 1 onion, finely chopped
  • 1 green chili, chopped
  • 1 tsp mustard seeds
  • 1 tsp urad dal (split black gram)
  • 1 tsp chana dal (split chickpeas)
  • Curry leaves
  • Salt to taste
  • 2 cups water

Instructions:

  1. Dry roast the semolina until lightly golden and set aside.
  2. Heat oil, add mustard seeds, urad dal, chana dal, and curry leaves.
  3. Add onions and green chili. Sauté until onions turn golden.
  4. Add water and salt, bring to a boil.
  5. Gradually add roasted semolina while stirring continuously.
  6. Cook on low heat until all water is absorbed.
  7. Serve hot with coconut chutney.

Grilled Tandoori Chicken

A healthier version of the classic tandoori chicken, baked instead of grilled to reduce fat content.

Ingredients:

  • 500g chicken breast or thighs, skinless
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 tablespoon ginger-garlic paste
  • 1 teaspoon turmeric powder
  • 1 teaspoon red chili powder (adjust to taste)
  • 1 teaspoon garam masala
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • Salt to taste
  • Fresh cilantro and lemon slices for garnish

Instructions:

  1. Prepare Marinade: In a bowl, mix Greek yogurt, lemon juice, olive oil, ginger-garlic paste, turmeric, red chili powder, garam masala, cumin powder, coriander powder, and salt.
  2. Marinate Chicken: Add the chicken pieces to the marinade, ensuring they are well coated. Cover and refrigerate for at least 2 hours, preferably overnight for maximum flavor.
  3. Preheat Oven: Preheat your oven to 200°C (400°F). Line a baking tray with aluminum foil and place a wire rack on top.
  4. Bake Chicken: Arrange the marinated chicken pieces on the wire rack. Bake for 25-30 minutes, turning halfway through, until the chicken is cooked through and has a slight char.
  5. Garnish and Serve: Garnish with fresh cilantro and lemon slices. Serve with a side of mixed greens or a cucumber raita made with low-fat yogurt.

Chickpea & Spinach Salad

A refreshing and protein-packed salad that’s perfect for a light lunch or dinner.

Ingredients:

  • 1 can (400g) chickpeas, drained and rinsed
  • 4 cups fresh spinach leaves, washed and chopped
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 carrot, grated
  • 1/2 red onion, thinly sliced
  • 1 tomato, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon cumin powder
  • Salt and pepper to taste
  • Fresh parsley or cilantro, chopped for garnish

Instructions:

  1. Prepare Vegetables: In a large salad bowl, combine chickpeas, spinach, cucumber, bell pepper, carrot, red onion, and tomato.
  2. Make Dressing: In a small bowl, whisk together olive oil, lemon juice, cumin powder, salt, and pepper.
  3. Toss Salad: Pour the dressing over the salad and toss well to combine all ingredients.
  4. Garnish and Serve: Garnish with fresh parsley or cilantro. Serve immediately or refrigerate for later.

Cauliflower Rice Biryani

A low-carb alternative to traditional biryani, using grated cauliflower instead of rice.

Ingredients:

  • 1 medium cauliflower, grated or processed into rice-sized pieces
  • 1 tablespoon olive oil or ghee
  • 1 teaspoon cumin seeds
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1-inch ginger, grated
  • 1 green chili, slit (optional)
  • 1 carrot, diced
  • 1/2 cup green peas
  • 1/2 cup bell pepper, chopped
  • 2 tomatoes, chopped
  • 1 teaspoon turmeric powder
  • 1 teaspoon garam masala
  • 1 teaspoon biryani masala
  • Salt to taste
  • Fresh cilantro and mint leaves, chopped for garnish
  • Lemon wedges for serving

Instructions:

  1. Prepare Cauliflower Rice: Grate the cauliflower or pulse it in a food processor until it resembles rice. Set aside.
  2. Heat Oil: In a large pan, heat olive oil or ghee over medium heat. Add cumin seeds and let them splutter.
  3. Sauté Aromatics: Add sliced onions, garlic, ginger, and green chili. Sauté until onions are golden brown.
  4. Add Vegetables: Add diced carrot, green peas, and bell pepper. Cook for about 5 minutes until vegetables are tender.
  5. Add Tomatoes and Spices: Add chopped tomatoes, turmeric powder, garam masala, biryani masala, and salt. Cook until tomatoes soften.
  6. Incorporate Cauliflower Rice: Add the grated cauliflower to the pan. Mix well to combine with the spices and vegetables.
  7. Cook Biryani: Cover and cook on low heat for about 10 minutes, stirring occasionally until the cauliflower is cooked but still retains some crunch.
  8. Garnish and Serve: Garnish with fresh cilantro and mint leaves. Serve hot with a side of raita or yogurt.

Karela Stir-Fry

A nutrient-dense dish that incorporates bitter gourd, known for its health benefits, into a delicious stir-fry.

Ingredients:

  • 2 medium-sized karela (bitter gourd), sliced thinly
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 2 tablespoons olive oil or coconut oil
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 green chili, chopped (optional)
  • Fresh cilantro, chopped for garnish

Instructions:

  1. Prepare Karela: Place the sliced bitter gourd in a bowl. Sprinkle with salt and lemon juice. Mix well and let it sit for 15-20 minutes to reduce bitterness.
  2. Drain and Rinse: After 20 minutes, rinse the karela slices thoroughly under running water and pat dry with a kitchen towel.
  3. Heat Oil: In a skillet, heat olive oil or coconut oil over medium heat. Add mustard seeds and let them splutter.
  4. Sauté Karela: Add the prepared karela slices to the pan. Sauté on medium heat for about 10 minutes until they start to soften.
  5. Add Spices: Sprinkle turmeric powder, cumin powder, coriander powder, and chopped green chili. Mix well to coat the karela evenly with the spices.
  6. Cook Thoroughly: Cover and cook on low heat for another 10-15 minutes, stirring occasionally, until the karela is tender and cooked through.
  7. Garnish and Serve: Garnish with fresh cilantro and serve as a side dish with whole wheat chapati or brown rice.

Stuffed Capsicum

Ingredients:

  • 4 capsicums (bell peppers)
  • 1 cup cooked brown rice
  • 1 onion (chopped)
  • 1 tomato (chopped)
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • Salt to taste
  • 2 tablespoons oil

Instructions:

  1. Preheat the oven to 180°C (350°F).
  2. Cut the tops off the capsicums and remove seeds.
  3. Heat oil in a pan, sauté onions until golden, add tomatoes, spices, and cooked rice. Mix well.
  4. Stuff the mixture into the capsicums.
  5. Place them in a baking dish, cover with foil, and bake for 25-30 minutes. Serve warm.

Baked Aloo Tikki

Ingredients:

  • 2 cups boiled and mashed potatoes
  • 1/2 cup green peas (mashed)
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon red chili powder
  • Salt to taste
  • 2 tablespoons bread crumbs
  • Cooking spray or oil for greasing

Instructions:

  1. Preheat the oven to 200°C (400°F).
  2. In a bowl, mix mashed potatoes, peas, spices, and bread crumbs.
  3. Shape the mixture into small patties.
  4. Place them on a greased baking tray and lightly spray with cooking spray.
  5. Bake for 20-25 minutes or until golden brown, flipping halfway. Serve with green chutney.