Here are some simple and healthy Indian food recipes that are both easy to prepare and nutritious:
**1. **Vegetable Khichdi
Description: Vegetable khichdi is a comforting, one-pot dish made with rice, lentils, and mixed vegetables. It’s easy on the stomach and packed with nutrients.
Ingredients:
- 1/2 cup rice
- 1/4 cup moong dal (split yellow lentils)
- 1 cup mixed vegetables (carrot, peas, beans)
- 1/2 tsp turmeric powder
- 1/2 tsp cumin seeds
- 1 tsp ginger-garlic paste
- Salt to taste
Preparation:
- Rinse rice and moong dal.
- In a pressure cooker, heat a little oil and add cumin seeds and ginger-garlic paste.
- Add chopped vegetables, turmeric powder, and salt.
- Mix in the rice and moong dal, and add water (about 2 cups).
- Cook under pressure for 3-4 whistles.
Health Benefits: High in protein and fiber, and provides essential vitamins and minerals from the vegetables.
**2. **Spinach and Mushroom Stir-Fry
Description: This quick stir-fry is rich in iron and antioxidants, making it a healthy addition to your meals.
Ingredients:
- 2 cups spinach leaves
- 1 cup mushrooms, sliced
- 1 onion, sliced
- 1 tsp olive oil
- 1/2 tsp cumin seeds
- Salt and pepper to taste
Preparation:
- Heat olive oil in a pan and add cumin seeds.
- Sauté onions until golden brown.
- Add mushrooms and cook until they release their moisture.
- Add spinach and cook until wilted. Season with salt and pepper.
Health Benefits: Spinach is high in iron and vitamins, while mushrooms add antioxidants and essential nutrients.
**3. **Chickpea Salad
Description: A refreshing and protein-packed salad that’s perfect for a light lunch or snack.
Ingredients:
- 1 cup boiled chickpeas
- 1 cucumber, diced
- 1 tomato, diced
- 1 onion, diced
- 1 lemon, juiced
- Salt, pepper, and chaat masala to taste
Preparation:
- In a bowl, combine chickpeas, cucumber, tomato, and onion.
- Add lemon juice, salt, pepper, and chaat masala. Mix well.
Health Benefits: Chickpeas are a great source of plant-based protein and fiber, while the fresh vegetables add vitamins and minerals.
**4. **Moong Dal Chilla
Description: Moong dal chilla is a savory pancake made with moong dal, which is rich in protein and makes for a healthy breakfast or snack.
Ingredients:
- 1 cup moong dal (soaked and blended into a smooth batter)
- 1 onion, finely chopped
- 1 green chili, finely chopped
- 1/2 cup spinach, chopped
- Salt and pepper to taste
Preparation:
- Heat a non-stick pan and lightly grease it.
- Pour a ladleful of the batter and spread it into a thin pancake.
- Cook until golden brown on both sides.
Health Benefits: High in protein and fiber, making it a great option for sustained energy and muscle health.
**5. **Cucumber Raita
Description: A cooling and digestive-friendly side dish made with yogurt and cucumber.
Ingredients:
- 1 cup plain yogurt
- 1 cucumber, grated
- 1/2 tsp cumin powder
- Salt to taste
- Fresh coriander for garnish
Preparation:
- Mix the grated cucumber into the yogurt.
- Add cumin powder and salt.
- Garnish with fresh coriander.
Health Benefits: Yogurt provides probiotics, and cucumber adds hydration and vitamins, making this a refreshing and healthy option.
**6. **Sweet Potato Chaat
Description: A nutritious and tasty chaat made with roasted sweet potatoes and fresh herbs.
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 tbsp olive oil
- 1/2 tsp chaat masala
- 1/2 tsp cumin powder
- Fresh coriander and mint for garnish
Preparation:
- Toss sweet potato cubes with olive oil and roast in the oven at 400°F (200°C) for 20-25 minutes.
- Once roasted, mix with chaat masala, cumin powder, and garnish with fresh herbs.
Health Benefits: Sweet potatoes are rich in vitamins A and C, and this dish is low in fat and calories.
**7. **Lentil Soup (Dal)
Description: A staple Indian dish, lentil soup is nutritious, filling, and easy to prepare.
Ingredients:
- 1 cup toor dal (pigeon peas)
- 1 onion, chopped
- 1 tomato, chopped
- 1/2 tsp turmeric powder
- 1/2 tsp cumin seeds
- 1 tsp ginger-garlic paste
- Salt to taste
Preparation:
- Rinse dal and cook with water until soft.
- In a separate pan, heat oil and add cumin seeds and ginger-garlic paste.
- Add onions and tomatoes, and cook until soft.
- Mix with cooked dal, add turmeric and salt, and simmer for a few minutes.
Health Benefits: Rich in protein and fiber, and provides essential vitamins and minerals.
**8. **Grilled Tandoori Vegetables
Description: A flavorful and healthy dish of assorted vegetables marinated in tandoori spices and grilled to perfection.
Ingredients:
- 1 cup mixed vegetables (bell peppers, zucchini, mushrooms)
- 1/2 cup yogurt
- 1 tbsp tandoori masala
- 1/2 tsp cumin powder
- Salt to taste
Preparation:
- Mix yogurt, tandoori masala, cumin powder, and salt to make the marinade.
- Toss vegetables in the marinade and let sit for 30 minutes.
- Grill vegetables until tender and slightly charred.
Health Benefits: Grilling reduces the need for extra fat, and yogurt provides probiotics and flavor without extra calories.
**9. **Palak Dal (Spinach Lentil Soup)
Description: A nutritious soup combining spinach and lentils, perfect for a healthy meal.
Ingredients:
- 1 cup moong dal
- 2 cups spinach, chopped
- 1 onion, chopped
- 1 tomato, chopped
- 1/2 tsp turmeric powder
- 1/2 tsp cumin seeds
- Salt to taste
Preparation:
- Cook moong dal with water until soft.
- In a pan, heat oil and add cumin seeds, then onions, and cook until golden.
- Add tomatoes, turmeric powder, and cook until tomatoes are soft.
- Mix in cooked dal and spinach, and simmer until spinach is wilted.
Health Benefits: Combines the protein from dal and iron from spinach, making it a highly nutritious meal.
**10. **Idli with Coconut Chutney
Description: Idlis are steamed rice cakes that are low in calories and paired with coconut chutney for a balanced meal.
Ingredients:
- 1 cup idli batter (available pre-made or homemade)
- 1 cup grated coconut
- 2 green chilies
- 1 tsp mustard seeds
- 1 tsp urad dal
- Salt to taste
Preparation:
- Pour idli batter into idli molds and steam for 10-12 minutes.
- For the chutney, blend grated coconut and green chilies into a smooth paste.
- Temper mustard seeds and urad dal in a small pan, then mix into the chutney.
Health Benefits: Idlis are low in fat and calories, and coconut provides healthy fats and nutrients.
These recipes offer a variety of simple, healthy options for anyone looking to enjoy nutritious Indian cuisine without spending too much time in the kitchen.