Healthy Indian recipes

This recipe brings together two pulses, rajma and chickpeas, in a single curry, which gives it a more rounded amino acid profile than either legume would provide on its own. Cooking them together also means only one pot of beans needs to be soaked and pressure cooked, which makes the dish practical for meal prepping in advance and reheating through the week. Served with jowar roti in place of a refined flour roti, this is one of the more substantial dinners in this set and suits anyone who needs a higher protein meal at the end of the day. NUTRITIONAL BENEFITS Rajma and chickpeas together provide a fuller plant protein profile along with fibre, iron and folate. Jowar adds further fibre and B vitamins while keeping the meal gluten free.

Soya chaap lends its meaty texture to a plant-based lunch and is grilled tandoori-style to keep the dish light. Served with a vibrant beetroot hummus instead of a heavier gravy, the plate uses its colour and contrast to its advantage. Nutritional Benefits: Soya chaap is a concentrated source of plant-protein, useful in reducing meat consumption without cutting protein. Beetroot hummus capitalizes on the folate and nitrates of beetroot and the protein and healthy fats of chickpeas and tahini to make it as nutritious as the main component of the plate.

This bowl reimagines rajma – usually eaten with rice – into a tangy chaat-style plate that still retains the comforting warmth of the original. Nutritional Benefits: Rajma provides plant-based protein, fibre and iron, a good mix for sustained energy and digestion. Tomatoes and onions add vitamin C, and a spoon of tamarind-date chutney and roasted cumin adds the tang and warmth of chaat without frying.

This wrap uses tandoori-style paneer tikka, wrapped in whole wheat rotis and crunchy vegetables to make a quick but fulfilling meal that suits a packed lunch and sit-down lunch in equal measure. Nutritional Benefits: Paneer is a good source of calcium and complete protein to help repair muscles and keep you full for longer, while using whole wheat instead of refined flour provides more dietary fibre. The raw vegetables inside add crunch along with vitamins and minerals without any calories.

Traditional Hyderabadi biryani gets its rich depth from fried onions, ghee and dum-cooking methods. This recipe substitutes white rice with brown rice and lessens the oil to retain the layered aroma while adding fibre and slow-releasing energy to the meal. Nutritional Benefits: Brown rice retains the bran layer, giving it more fibre, B-complex vitamins and magnesium than polished rice, which helps regulate blood sugar levels. Mixed vegetables provide vitamins A and C along with fibre, and whole spices like cinnamon, cloves and cardamom add antioxidants without any calories.

Amritsari fish tikka is a North Indian culinary staple that uses a chargrilled marinade of gram flour and warming spices. This preparation retains the indulgence of a classic recipe by baking or air-frying instead of deep-frying and pairs it with a cooling cucumber-mint raita to create a high-protein lunch that is not heavy. Nutritional Benefits: Fish such as basa or rohu provide lean protein and omega-3 fatty acids, which are great for the heart and the brain. Gram flour (besan) also contributes protein and fibre, and the combination of ginger, garlic and carom seeds aids digestion. The cucumber and yoghurt raita provides probiotics, calcium and hydration, rounding out the meal.

Mashed Cauliflower is a great alternative to mashed potatoes, and it still tastes rich and creamy. Addition of Spinach, nuts and amaranth seeds works perfectly well with garlic and herb flavour. NUTRITONAL BENEFITS: Spinach is a dark, leafy green vegetables that is an excellent source of Vitamin A, K and C, magnesium, iron and manganese.

Craving biryani but looking for a simple, protein-rich version? This flavourful egg biryani combines fragrant basmati rice with nutrient-rich eggs and aromatic spices for a satisfying one-pot meal. Eggs provide high-quality protein along with nutrients such as vitamin B12, choline and selenium, while onions and spices add antioxidants and plenty of flavour. Cinnamon, cloves and black pepper also bring natural plant compounds that make this dish both aromatic and nourishing.

Rice pasta is a light and healthy alternative to heavy pastas and a fantastic dinner to enjoy with the flavours of beetroot mashed into smooth yogurt sauce. NUTRITIONAL BENEFITS : Beetroot is a root vegetable that contains important nutrients and hence have been benefitted with numerous health benefits including improved blood flow, lower blood pressure etc. Yogurt is packed with nutrients that include calcium, magnesium, good bacteria and protein.

Ragi roti is a famous North-Indian recipe that is a must-have for breakfast. This diabetic-friendly ragi wheat phulka is made by combining ragi flour along with wheat flour. Adding ragi to whole wheat flour makes it healthier for diabetics as ragi has low glycemic index and helps in regulating blood sugar. Nutritional Benefits: Ragi or finger millet is a whole grain that is gluten-free and is a rich source of good carbohydrates. It is also one of the best non-dairy sources of calcium. Whole wheat flour is heart-healthy and reduces the risk of obesity. Some components in whole grains like phytic acid and phenolic acid help slow the development of cancer.

Bran chapati is a healthy recipe that tastes great as well. This roti is super-healthy and can be beneficial for those looking for weight management. It adds bulk to the food and gives satiety. This is a great way to add wheat bran to your diet. Nutritional Benefits: Wheat bran has a decent amount of zinc and copper. It is low in calories and is a good source of dietary fibre and protein as well. Whole wheat flour is also known to lower the risk of cardiovascular diseases.

This recipe can be prepared with basic ingredients and these types of chapatis can be made easily in less than half an hour. Therefore, there is no such advanced preparation or struggle with its ingredients. Nutritional Benefits: The high fibre content in jowar or sorghum helps in weight loss and being the best source of complex carbohydrates, it is beneficial for diabetics. Whole grains like jowar contain all the three parts- bran, endosperm and germ and due to which it is rich in fibre, protein and some minerals.

Chapati is a classic Indian bread served with vegetarian and non-vegetarian dishes for a hearty meal. Bajra roti is a wonderfully unique twist given to the original version of chapati. This recipe is a great choice for kids and the elderly as well. Nutritional Benefits: Bajra or Pearl Millet is rich in essential compounds like protein, fibre, phosphorous, magnesium and iron. Whole wheat flour, being a whole grain is rich in fiber so it adds bulk to the diet and provides satiety.

Oats roti is a recipe that is no way difficult to make and adding it to your regular diet is so healthy and nutritious for your body. As a result, it also helps in reducing weight and adds fiber to your diet. Nutritional Benefits: Oats are high in soluble fiber, beta-glucan,which reduces cholesterol and promotes a healthy gut. It has antioxidants like avenanthramides that may help in reducing blood pressure. Whole wheat flour is loaded with gut-friendly fibre aiding in digestive health.

Incorporating the goodness of whole grains and millets should be a must in every household. This roti is low in calories and can be enjoyed by people of all age groups. Since roti is the staple food for many, so here’s Barley roti to add some variety to your daily staple food. Nutritional Benefits: Barley’s high fiber content and the type of insoluble fiber helps boosting digestive health to a great extent. Whole wheat reduces the risk of type 2 diabetes due to the presence of fiber and magnesium in good amounts.

This is a Punjabi speciality and is made from chickpea flour. This flatbread is mostly made during winters in tandoor or clay oven. It can be enjoyed as a part of the main course meal with rich Indian curries. Here’s how to make missi roti in a dhaba style using a tawa. Nutritional Benefits: Besan has fewer calories than whole wheat flour and so is nutritionally dense which also promotes healthy weight loss. It also contains proteins and fiber and that makes you feel fuller for a longer time. Carom seeds are beneficial for chronic indigestion and help fight peptic ulcers.