10+ Indian Diet Recipes to Boost Your Health

Exploring Indian diet recipes can make your meals more exciting and healthy. These recipes combine rich flavors with nutritious ingredients.

You can find vegetarian options or dishes with lean proteins. There’s something delicious for everyone.

Indian cuisine uses a variety of spices and ingredients that elevate your cooking. These meals support your health goals while tasting great.

Try new recipes to enjoy the vibrant world of Indian cooking.

1) Masoor Dal Tadka

Masoor Dal Tadka is a tasty and simple dish. Red lentils, packed with protein, form the base.

Spices and herbs add flavor. Cook the red lentils until soft.

Prepare a tadka with cumin and garlic for aroma. Pour the tadka over the cooked lentils and stir.

Serve it with rice or flatbreads. It’s perfect for a quick dinner or comforting meal.

Ingredients

• 1 cup red lentils (masoor dal)
• 2 tablespoons oil or ghee
• 1 teaspoon cumin seeds
• 2 cloves garlic, minced
• 1/2 teaspoon turmeric powder
• Salt, to taste

Cooking Instructions

1. Rinse the lentils under cold water.
2. Boil the lentils in 4 cups water for 15-20 minutes.
3. Heat oil or ghee in a pan. Add cumin seeds and garlic.
4. When golden, add turmeric and salt.
5. Pour the tadka over the lentils and stir.

2) Palak Paneer with Low-Fat Yogurt

Palak Paneer combines spinach and paneer cheese. Low-fat yogurt creates a creamy, lighter sauce.

Blanch fresh spinach in boiling water for a few minutes. Blend it until smooth.

Sauté onions, garlic, and spices in a pan. Add the spinach puree and stir in low-fat yogurt.

Fold in paneer cubes and let everything simmer.

Ingredients

• 2 cups fresh spinach
• 1 cup paneer, cubed
• 1 cup low-fat yogurt
• 1 onion, chopped
• 2 garlic cloves, minced
• Spices: cumin, turmeric, and chili powder
• Salt to taste
• Oil for cooking

Cooking Instructions

1. Blanch spinach in boiling water for 2-3 minutes.
2. Blend the spinach until smooth.
3. Heat oil in a pan and sauté onion and garlic until golden.
4. Add cumin, turmeric, and chili powder. Cook for a minute.
5. Stir in the spinach puree and mix well.
6. Add low-fat yogurt and combine.
7. Fold in the paneer and simmer for 5-7 minutes.

3) Quinoa Khichdi with Vegetables

Quinoa Khichdi is a quick and healthy dish. It combines quinoa, lentils, and colorful vegetables in one pot.

Add your favorite veggies like carrots, peas, and bell peppers. Use an Instant Pot to cook it in under 30 minutes.

Serve it with yogurt or a salad for a complete meal.

Ingredients

• 3/4 cup quinoa
• 3/4 cup yellow mung dal (lentils)
• 2 tbsp oil or ghee
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 bay leaf
• 1 onion, chopped
• 1 tomato, chopped
• 1 cup mixed vegetables (carrots, peas, etc.)
• 4 cups water
• Salt, to taste

Cooking Instructions

1. Rinse quinoa and dal under cold water.
2. Heat oil or ghee in the Instant Pot. Add mustard seeds and cumin seeds.
3. When they splutter, add onion and sauté until golden.
4. Add tomatoes and cook until soft.
5. Stir in vegetables, quinoa, dal, and salt.
6. Pour in water and mix.
7. Close the lid and set to pressure cook on high for 10 minutes (212°F/100°C).
8. Let the pressure release naturally, then open the lid.
9. Fluff the khichdi with a fork and serve.

4) Chickpea and Spinach Curry

Chickpea and spinach curry is both delicious and nutritious. Tender chickpeas and fresh spinach cook in a savory tomato sauce.

Garlic, ginger, and cumin add flavor. This vegan meal is quick to prepare and packed with protein.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 onion, chopped
• 2 tomatoes, diced
• 2 cloves garlic, minced
• 1-inch piece ginger, minced
• 1 teaspoon cumin
• Salt and pepper to taste
• 2 tablespoons olive oil

Cooking Instructions

1. Heat olive oil in a pan over medium heat (350°F/180°C).
2. Add onion and cook until soft.
3. Stir in garlic, ginger, and cumin. Cook for 1 minute.
4. Add tomatoes and chickpeas. Cook for 5 minutes.
5. Mix in spinach and season. Cook until spinach wilts.

5) Tandoori Chicken Breast

Tandoori Chicken Breast is a flavorful and healthy dish. Grilling or baking makes it tender and juicy.

Marinate the chicken for a few hours or overnight. This lets the flavors soak in.

Cook it on a grill or in an oven at 400°F (200°C). Serve with mint chutney or a salad.

Ingredients

• 500 grams chicken breast
• 150 grams yogurt
• 2 tablespoons lemon juice
• 1 tablespoon ginger garlic paste
• 1 tablespoon tandoori masala
• 1 teaspoon salt
• 1 tablespoon oil

Cooking Instructions

1. Mix yogurt, lemon juice, ginger garlic paste, tandoori masala, salt, and oil.
2. Coat the chicken breast.
3. Cover and refrigerate for at least 2 hours.
4. Preheat grill or oven to 400°F (200°C).
5. Cook chicken for 20-25 minutes, until done.

6) Sprouted Moong Salad

Sprouted moong salad is healthy and tasty. Mung bean sprouts and fresh vegetables provide nutrients.

Combine sprouts, tomatoes, onions, cilantro, and green chilies. Add lime juice and chaat masala for flavor.

Peanuts add crunch. Customize with more herbs or veggies if you like.

Ingredients

• Mung bean sprouts
• Tomatoes
• Onions
• Cilantro
• Green chilies
• Lime juice
• Chaat masala
• Peanuts

Cooking Instructions

1. Rinse and drain mung bean sprouts.
2. Chop tomatoes, onions, and cilantro.
3. Mix all ingredients in a bowl.
4. Drizzle lime juice and sprinkle chaat masala.
5. Add peanuts and serve fresh.

7) Baingan Bharta (Smoky Eggplant)

Baingan Bharta is a classic Indian dish with smoky grilled eggplant and spices. You can enjoy it as a side or with rice or flatbreads.

Roast the eggplant over an open flame or in the oven for a smoky flavor. Peel, mash, then sauté with onions, tomatoes, garlic, and ginger.

The spices add warmth. This vegan dish brings unique taste to your table.

Ingredients

• 2 medium eggplants
• 1 tbsp avocado oil
• 1 red onion, finely chopped
• 3 garlic cloves, minced
• 2-inch piece ginger, minced
• 1-2 green chilies, chopped
• 2 tomatoes, chopped
• Salt, to taste
• Fresh cilantro, for garnish

Cooking Instructions

1. Roast eggplants over an open flame or in a 400°F (200°C) oven until soft.
2. Peel and mash the eggplant.
3. Heat avocado oil in a pan over medium heat.
4. Add onion and sauté until translucent.
5. Stir in garlic, ginger, and green chilies. Cook for 2 minutes.
6. Add tomatoes and cook until soft.
7. Mix in mashed eggplant and salt. Cook for 5-10 minutes.
8. Garnish with cilantro.

8) Grilled Fish with Indian Spices

Grilled fish with Indian spices is a healthy, flavorful dish. Use any firm fish like salmon or tilapia.

The spice mix is the key. Ginger-garlic paste, red chili powder, and turmeric give rich taste.

Marinate the fish for at least 30 minutes for more flavor. Grill on medium heat at 350°F (175°C) until cooked.

Ingredients

• 1 whole fish (tilapia or salmon)
• 1½ teaspoon ginger-garlic paste
• 1½ teaspoon red chili powder
• ¼ teaspoon turmeric powder
• Lemon juice
• Salt, to taste

Cooking Instructions

1. Mix ginger-garlic paste, red chili powder, turmeric, and salt.
2. Coat the fish with the spice mix and lemon juice.
3. Marinate for 30 minutes.
4. Preheat grill to 350°F (175°C).
5. Grill fish for 6-8 minutes on each side, until cooked.

9) Mixed Vegetable Sambar

Mixed Vegetable Sambar is a flavorful South Indian dish. It combines lentils and various vegetables, making it tasty and nutritious.

Spices and tamarind give the dish its special flavor. You’ll typically find carrots, beans, and eggplant in this stew.

Fresh curry leaves add an aromatic touch. Serve Sambar with rice or idli for a complete meal.

You can make it easily, and it’s great for any time of day.

Ingredients

• 1 cup lentils (toor dal)
• 2 cups mixed vegetables (carrots, beans, eggplant)
• 1 onion, chopped
• 1 tomato, chopped
• 2 tablespoons tamarind paste
• 2 teaspoons sambar powder
• Salt to taste
• Fresh curry leaves
• Water as needed

Cooking Instructions

1. Cook lentils in water until soft.
2. In a pot, heat oil and sauté onions until golden.
3. Add tomatoes, mixed vegetables, and curry leaves. Cook for a few minutes.
4. Stir in tamarind paste and sambar powder.
5. Add cooked lentils and mix well.
6. Let it simmer for 10 minutes.
7. Adjust salt and serve hot.

10) Cucumber Raita with Mint

Cucumber Raita with Mint is a refreshing side dish. It pairs well with spicy Indian meals.

This dish is easy to make and adds a cool taste to your plate. Start with plain yogurt as the base.

Chop fresh cucumbers and mint, then blend them into the yogurt. You can add a pinch of cumin for extra flavor.

Feel free to adjust the mint or add a bit of green chili for spice. Serve it chilled for the best taste.

Ingredients

• 2 cups plain yogurt
• 1 medium cucumber, diced
• ¼ cup fresh mint, chopped
• 1 teaspoon ground cumin
• Salt to taste

Cooking Instructions

1. Whisk the yogurt in a medium bowl until smooth.
2. Add the diced cucumber.
3. Stir in the chopped mint.
4. Mix in ground cumin.
5. Add salt.
6. Chill the mixture in the refrigerator before serving.