10+ Healthy Indian Recipes You’ll Love to Try Today

Indian cooking brings an amazing mix of flavors and ingredients that can fit right into a healthy lifestyle. You really don’t have to give up taste just to eat well.

Healthy Indian recipes rely on fresh spices, vegetables, and lean proteins to create meals that are both nutritious and satisfying.

You’ll find plenty of dishes that use little oil or skip deep frying altogether. That makes it much easier to enjoy Indian food without all the extra fat.

Trying out these recipes is a fun way to add new flavors to your meals while still treating your body well.

1) Kitchari – a wholesome mix of lentils and rice

Kitchari is a simple, healthy classic from India. It blends rice and lentils into a warm, easy-to-digest meal.

People often make kitchari to support digestion or just to give their system a break. You can toss in mild spices and veggies for extra flavor, but the dish never feels heavy.

It’s gluten-free, vegan, and you only need one pot. That makes it perfect for busy days or when you’re just craving a little comfort.

Your stomach will thank you, and it’s a great way to get solid nutrition without feeling weighed down.

Ingredients

• 1 cup basmati rice
• 1/2 cup split yellow moong dal (lentils)
• 1 tablespoon ghee or oil
• 1 teaspoon cumin seeds
• 1 teaspoon grated ginger
• 1/2 teaspoon turmeric
• 4 cups water or vegetable broth
• Salt to taste
• Optional: chopped vegetables like carrots, peas, or spinach

Cooking Instructions

1. Rinse rice and lentils well.
2. Heat ghee or oil in a pot and add cumin seeds until they pop.
3. Add ginger, turmeric, rice, and lentils. Stir for a minute.
4. Pour in water or broth and bring to a boil.
5. Lower the heat, cover, and simmer for 30-40 minutes until everything’s soft.
6. Add salt and veggies halfway through.
7. Serve warm and enjoy.

Want more details? Check out this kitchari recipe.

2) Healthy Tikka Masala with low-fat ingredients

Tikka masala can taste rich and creamy without all the extra fat. Just swap in nonfat yogurt for cream and use skinless chicken breast.

Marinate the chicken with yogurt, garlic, ginger, and spices to keep it tender and flavorful. The sauce comes together with fresh tomatoes, onions, and a little oil—no need for heavy ingredients.

Simple spices like cumin, coriander, and garam masala bring out great taste without loading up on salt or sugar. It’s a healthy spin on a classic, but still totally satisfying.

Ingredients

• 2 lbs boneless, skinless chicken breast, cut into cubes
• 1 cup plain nonfat Greek yogurt
• 3 garlic cloves, minced
• 1 tbsp grated ginger
• 1 large onion, chopped
• 4 large tomatoes, pureed
• 2 tbsp rapeseed or vegetable oil
• 2 tsp garam masala
• 1 tsp cumin
• 1 tsp coriander
• Salt to taste

Cooking Instructions

1. Mix yogurt, garlic, ginger, and half the spices. Marinate chicken for 1 hour.
2. Heat oil in a pan and sauté onions until soft.
3. Add the rest of the spices and cook for a minute.
4. Stir in the tomato puree and simmer for 10 minutes.
5. Add chicken with the marinade. Cover and cook for 15-20 minutes.
6. Stir now and then until chicken is done. Serve warm.

3) Easy Lentil Curry packed with protein

Lentil curry is one of those dishes you can whip up fast. It’s creamy, flavorful, and loaded with protein.

You only need one pot, which saves you from a pile of dishes. With basic ingredients, you can have healthy food on the table in about 30 to 40 minutes.

Red lentils cook quickly and turn soft, making them an easy pick. Spices like turmeric, cumin, and coriander give warmth without making things complicated.

It tastes great with rice or naan, and you can always play around with the lentil type or spice level.

Ingredients

• 1 cup red lentils
• 1 tablespoon oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Cooking Instructions

1. Heat oil in a pot over medium heat.
2. Add onion and garlic; cook until soft.
3. Stir in turmeric, cumin, and coriander.
4. Add lentils, tomatoes, and broth.
5. Bring to a boil, then lower heat and simmer for 30 minutes.
6. Add salt and pepper.
7. Garnish with cilantro before serving.

Want to see variations? Try searching for Easy Lentil Curry recipes.

4) Punjabi Aloo Gobi – cauliflower and potatoes

Punjabi Aloo Gobi is a healthy, straightforward dish with potatoes and cauliflower. You cook the veggies with spices like turmeric, cumin, coriander, and ginger.

It’s a dry curry full of flavor but light on calories. You can eat it as a side or as a main with flatbread or rice.

The recipe uses fresh ingredients and everyday spices, so it’s great when you want something quick and healthy.

Ingredients

• 2 cups cauliflower florets
• 2 medium potatoes, peeled and chopped
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 teaspoon turmeric
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1 teaspoon grated ginger
• 1-2 green chilies, chopped
• Salt to taste
• 2 tablespoons oil
• Fresh coriander leaves for garnish

Cooking Instructions

1. Heat oil in a pan and add cumin seeds. Let them splutter.
2. Add onions and ginger. Cook until soft.
3. Add tomatoes, turmeric, coriander powder, and chilies. Cook for 5 minutes.
4. Add potatoes and cauliflower. Mix well and add salt.
5. Cover and cook on low heat for 20-25 minutes, stirring occasionally.
6. Garnish with coriander leaves before serving.

5) Chitrannam (Lemon Rice) for a tangy twist

Chitrannam, or lemon rice, is a South Indian dish with a zesty, tangy kick. You just need cooked rice, lemon juice, and a handful of spices.

The tempering is key—mustard seeds, curry leaves, and green chilies give the rice its aroma and a bit of heat. Toss in peanuts or cashews for crunch and a little extra protein.

It’s quick, uses pantry ingredients, and makes a light meal or side. Lemon rice is a refreshing way to enjoy rice and wake up your taste buds.

Ingredients

• 2 cups cooked rice
• 1 lemon (juice)
• 1 tablespoon oil (gingelly or vegetable)
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (optional)
• 1-2 green chilies, sliced
• 8-10 curry leaves
• 1/4 cup peanuts or cashews
• Salt to taste

Cooking Instructions

1. Heat oil in a pan on medium heat (about 350°F / 175°C).
2. Add mustard seeds and let them crackle.
3. Add urad dal, peanuts or cashews, curry leaves, and green chilies. Fry briefly.
4. Turn off the heat, then add lemon juice and salt.
5. Mix in the cooked rice so it’s all coated evenly.
6. Serve warm or at room temperature.

Want more? Here’s a Lemon Rice Recipe (South Indian Chitranna).

6) Bhindi Masala – spiced okra stir-fry

Bhindi Masala is a quick, flavorful dish you can finish in under 20 minutes. Fresh okra cooks with onions, tomatoes, and a simple blend of spices.

Start by sautéing onions until they’re golden. Add tomatoes and spices like turmeric, chili powder, and cumin, then toss in the okra.

Cook it gently so the okra stays tender and not slimy. This dish is vegan, light, and a solid choice when you want something fast and healthy.

You can get more details and tips at Bhindi Masala preparation.

Ingredients

• 1 pound fresh okra, trimmed and sliced
• 1 large onion, thinly sliced
• 2 medium tomatoes, chopped
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon chili powder
• 1 tablespoon oil
• Salt to taste

Cooking Instructions

1. Heat oil in a pan over medium heat.
2. Add cumin seeds and let them sizzle.
3. Add onions and cook until golden brown.
4. Stir in tomatoes, turmeric, chili powder, and salt. Cook until soft.
5. Add okra and mix well. Cook on low heat for 10-15 minutes, stirring occasionally.
6. Serve hot with roti or rice.

7) Easy Saag Paneer with spinach and paneer

Saag Paneer is a quick, healthy Indian favorite. It brings together fresh spinach and creamy paneer, the classic Indian cheese.

Mild spices and garlic round out the flavor. You can use frozen or fresh spinach, whatever’s handy.

Paneer adds protein and keeps the dish filling but not heavy. Everything cooks in one pot, so cleanup’s a breeze.

This recipe is great for a tasty, nourishing meal. Try it with rice or roti for a cozy dinner at home.

Ingredients

• 250g spinach (fresh or frozen)
• 225g paneer, cubed
• 2 tbsp vegetable oil
• 3 cloves garlic, minced
• 1 tsp turmeric
• 1 tsp garam masala
• 1 green chili, chopped (optional)
• 1 thumb-sized piece of ginger, grated
• Salt to taste

Cooking Instructions

1. Heat oil in a pan over medium heat.

2. Add garlic, ginger, and green chili. Sauté for 1-2 minutes.

3. Stir in turmeric and garam masala.

4. Add spinach. Cook until wilted if it’s fresh, or just heat through if using frozen.

5. If you like it creamy, blend the spinach mixture until smooth.

6. Add paneer cubes to the pan. Cook for 5-7 minutes, just until they’re warm.

7. Season with salt. Serve hot with rice or bread.

8) Millet Khichdi with dillweed for fiber

Millet Khichdi is honestly one of those easy meals you can just throw together without much fuss. Millets add fiber and protein, which is always good for digestion and keeps your energy up.

Dillweed gives this dish a fresh, almost grassy flavor, and a little nutrient boost. Lentils, millets, and a handful of simple spices come together for a meal that’s more balanced than you might expect.

Toss in any vegetables you like—no one’s judging. The whole thing cooks up fast and feels gentle on your stomach.

Wash the dillweed and add it toward the end so it keeps its aroma. This meal is gluten-free, so it’s a nice light option if you want something nutritious but not heavy.

Ingredients

• 1 cup millet
• 1/2 cup lentils (moong dal or your choice)
• 1 tsp dillweed (fresh or dried)
• 1 small onion, chopped
• 1 tomato, chopped
• 1 green chili, chopped
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• Salt to taste
• 4 cups water
• 1 tbsp oil

Cooking Instructions

1. Rinse millet and lentils well.

2. Heat oil in a pot. Add cumin seeds.

3. Toss in onions and sauté until soft.

4. Add tomatoes, chili, turmeric, and salt. Let that cook for 2 minutes.

5. Stir in millet and lentils. Mix well.

6. Pour in water. Bring it all to a boil.

7. Lower the heat and cover. Simmer for 20-25 minutes, or until everything’s cooked through.

8. Stir in dillweed. Cook for 2 more minutes before serving.

You can find more on making millet khichdi with dillweed here.

9) Roasted Sweet Potato with Black Chickpeas

Here’s a dish that’s both simple and filling—roasted sweet potatoes with black chickpeas. Sweet potatoes bring a natural sweetness, while black chickpeas add a nice bit of protein and texture.

Cut the sweet potatoes into cubes. Toss them with olive oil, salt, pepper, and cumin seeds for a little kick.

Roast them in the oven until they’re soft and caramelized around the edges. That smell is honestly hard to beat.

Mix the roasted sweet potatoes with cooked black chickpeas. If you want, add some chopped spinach or fresh herbs to brighten things up.

This meal works as a warm salad or even a side dish. It’s flexible and pretty forgiving.

Ingredients

• 2 medium sweet potatoes, cubed
• 1 cup cooked black chickpeas (Kala Chana)
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• Salt and pepper to taste
• Optional: fresh spinach or herbs

Cooking Instructions

1. Preheat your oven to 425°F (220°C).

2. Toss sweet potato cubes with olive oil, cumin seeds, salt, and pepper.

3. Spread them on a baking tray. Roast for 25-30 minutes, turning once.

4. Mix the roasted sweet potatoes with black chickpeas.

5. Add spinach or herbs if you like, and serve warm.

10) Multigrain Flour Vadas for a crunchy snack

Crunchy snacks don’t have to be boring—multigrain flour vadas prove that. These vadas use a mix of flours like ragi, pearl millet, and wheat, so you get more nutrients than with plain flour.

Usually, people deep-fry these vadas until they turn golden and crispy. If you’re feeling lighter, you can try baking them instead.

They make a great tea-time snack or just something to munch on when you’re hungry. The spices and herbs add plenty of flavor without piling on extra calories.

Throw in some onions, green chilies, and coriander to make them taste even fresher. There’s a lot of room to play with the ingredients.

Ingredients

• 1/2 cup ragi atta
• 1/2 cup pearl millet atta
• 1/2 cup jowar atta
• 1/2 cup wheat atta
• 1 small onion, finely chopped
• 1-2 green chilies, chopped
• Salt to taste
• Water as needed
• Oil for frying

Cooking Instructions

1. Toss all the flours into a bowl.

2. Add onions, chilies, and a pinch of salt. Give it a good mix.

3. Pour in water bit by bit, stirring until you get a thick, sticky dough.

4. Pinch off small pieces, roll them into balls, and flatten them gently with your hands.

5. Heat oil up to 350°F (175°C).

6. Drop the vadas in and fry until they’re golden and crispy—usually takes about 3 to 4 minutes per side.

7. Let them drain on paper towels. Serve while they’re still warm and inviting.

You can check out the multigrain atta vada guide if you want to go deeper into the recipe.