10+ Indian Diet Recipes for Healthy and Delicious Meals

Indian diet recipes bring together bold flavors and good-for-you ingredients. You get that classic Indian taste, but without having to sacrifice your health goals or settle for boring meals.

Whether you’re into vegetarian or meat-based meals, there’s a lot to try here. Indian recipes often use veggies, lentils, and grains that pack in nutrients.

That means you can eat well and still feel satisfied.

1) Moong Dal Puttu

Moong Dal Puttu is a gentle, healthy dish made from split yellow lentils. It’s slightly sweet and works for breakfast or a light snack.

It’s quick to make and high in protein. Usually, you’ll find it mixed with grated coconut and a bit of jaggery.

You can tweak the sweetness to your liking. Moong Dal Puttu is vegan, low in fat, and keeps you feeling full for hours.

Ingredients

• 1 cup moong dal
• 1 cup jaggery powder or sugar
• 1/2 cup grated coconut
• 1/2 tsp cardamom powder

Cooking Instructions

1. Soak moong dal for 2-3 hours, drain it.
2. Dry roast the dal until it turns light golden.
3. Mix the roasted dal with jaggery and coconut.
4. Add cardamom powder and blend everything well.
5. Shape the mixture into small cylinders using a puttu maker or steam in molds.
6. Steam for 10-15 minutes at 212°F (100°C).
7. Serve while it’s still warm.

You can check out more details at Paasiparuppu Puttu / Moongdal Puttu.

2) Kitchari

Kitchari is comfort food at its simplest. You cook rice and lentils together with a handful of mild spices.

It’s gentle on your stomach and easy to digest. Most people use yellow moong dal and Basmati rice for the classic version.

Turmeric, cumin, and ginger add flavor and a few health perks. Kitchari is the go-to when you want something light or are taking a break from heavier meals.

It’s vegan, gluten-free, and all cooks in one pot. You’ll have a nourishing meal in about 45 minutes.

Ingredients:

• 1/2 cup Basmati rice
• 1/2 cup yellow moong dal (split mung beans)
• 1 tsp turmeric
• 1 tsp cumin seeds
• 1-inch piece of ginger, grated
• 1 tbsp ghee or oil
• 4 cups water
• Salt to taste

Cooking Instructions:

1. Rinse rice and lentils a few times.
2. Heat ghee or oil in a pot, toss in cumin seeds until they pop.
3. Add ginger and turmeric, stir for a minute.
4. Pour in rice, lentils, water, and salt.
5. Bring to a boil, then cover and simmer for 40 minutes.
6. Stir now and then, add water if it’s drying out.
7. Serve hot.

Find more details on this healing Ayurvedic kitchari recipe.

3) Punjabi Aloo Gobi

Punjabi Aloo Gobi is all about potatoes and cauliflower cooked with warming spices. Turmeric, cumin, and coriander give it a cozy, earthy flavor.

The dish is dry, so it’s not heavy or saucy. You can eat it as a main or a side with bread or rice.

Fresh ginger, garlic, and green chilies add a little heat and zing. It’s quick to make and fits into busy weeknights.

Ingredients

• 3 tablespoons vegetable oil or ghee
• 1 teaspoon cumin seeds
• 1 pinch hing (asafoetida)
• 1 teaspoon turmeric powder
• 1-2 green chilies, chopped
• 1 tablespoon dried kasoor methi (fenugreek leaves)
• 2 cups cauliflower florets
• 2 medium potatoes, peeled and chopped
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• Salt to taste
• Fresh coriander for garnish

Cooking Instructions

1. Heat oil or ghee in a pan over medium.
2. Add cumin seeds and hing, let them sizzle.
3. Stir in ginger and garlic paste until fragrant.
4. Toss in green chilies, turmeric, and potatoes.
5. Cover and cook for 5 minutes, stirring now and then.
6. Add cauliflower, kasoor methi, and salt.
7. Cover and cook for 10-12 minutes until veggies are soft.
8. Top with coriander before serving.

4) Healthy Tikka Masala

You can enjoy tikka masala without all the extra calories. Use boneless chicken breasts and marinate them in yogurt and spices.

This keeps the chicken juicy and flavorful without needing heavy cream. Cook the chicken in a tomato-based sauce with garlic and ginger.

Go for low-fat yogurt or a light cream substitute to keep things lighter. Pair it with brown rice or whole wheat naan for a balanced meal.

If you want gluten-free, skip the naan and try it with steamed veggies or cauliflower rice.

Ingredients

• 2 lbs boneless chicken breast, cut into 1-inch cubes
• 1 cup plain nonfat Greek yogurt
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 1 can (14 oz) crushed tomatoes
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp cumin
• 1/2 cup low-fat yogurt or light cream substitute
• Salt and pepper to taste
• 1 tbsp oil or cooking spray

Cooking Instructions

1. Mix chicken with yogurt, garlic, ginger, and half the spices. Let it marinate for at least an hour.
2. Heat oil in a pan over medium-high (about 350°F / 175°C). Brown the chicken for 5-7 minutes.
3. Add crushed tomatoes and the rest of the spices. Simmer for 15 minutes, stirring now and then.
4. Stir in low-fat yogurt or cream. Cook 5 more minutes.
5. Serve hot with brown rice or veggies.

5) Easy Lentil Curry

Lentil curry is one of those dishes you can whip up fast and still feel good about eating. Red lentils, spices, and coconut milk make it creamy and filling.

It goes well with rice or flatbreads. You don’t need a ton of spices—curry powder and garam masala usually do the trick.

It’s a one-pot meal, so cleanup is easy. You can cook it on the stove or in an Instant Pot.

Ingredients

• 1 cup red lentils
• 1 tablespoon curry powder
• 1 teaspoon garam masala
• 1 can (14 oz) coconut milk
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon oil
• 2 cups vegetable broth
• Salt to taste

Cooking Instructions

1. Heat oil in a pot over medium.
2. Add onion and garlic, cook until soft.
3. Stir in curry powder and garam masala for a minute.
4. Add lentils, coconut milk, and broth.
5. Bring to a boil, then lower heat and simmer 30-35 minutes.
6. Stir every so often until lentils are soft.
7. Add salt. Serve warm.

6) Black Coffee with Poha Idli

Black coffee and poha idli make a light, energizing breakfast. The tang of the idli matches well with the boldness of black coffee.

This combo wakes you up without weighing you down. Poha idli uses beaten rice, yogurt, and idli rava.

You don’t need to ferment the batter, so it’s fast. The result is soft, fluffy idlis with a gentle sour note.

Drink your coffee black—no sugar or cream—to get those antioxidants and that real coffee flavor.

Ingredients

• 1 cup poha (flattened rice)
• 1.5 cups idli rava
• 1 cup plain yogurt
• Water as needed
• Salt to taste
• Black coffee (freshly brewed)

Cooking Instructions

1. Soak poha in water for 5 minutes, drain.
2. Mix poha, idli rava, yogurt, and salt into a thick, scoopable batter. Add water if you need to.
3. Pour into greased idli molds.
4. Steam for 10-12 minutes at 212°F (100°C).
5. Brew your black coffee however you like.
6. Serve the hot idlis with coffee.

7) Oats Porridge

Oats porridge is as easy as it gets for breakfast. You can make it sweet with milk and sugar or go savory by adding veggies and spices.

Indian-style oats porridge can be creamy and mild or spiced up like masala oats. It keeps you full and energized.

Try adding garlic, black pepper, or coconut milk if you want to mix things up. Cooking oats with water or milk takes just a few minutes.

Ingredients

• Rolled oats – 1 cup
• Water or milk – 2 cups
• Mixed vegetables (optional) – ½ cup
• Black pepper – ¼ tsp
• Garlic (optional) – 1 clove
• Salt – to taste
• Sugar (for sweet porridge) – 1 tsp

Cooking Instructions

1. Rinse oats until the water runs clear.
2. Heat water or milk in a pot over medium.
3. Add oats, salt, and veggies if you’re using them.
4. Stir and cook 5-7 minutes until thick.
5. Add black pepper, garlic, or sugar if you want.
6. Serve warm.

For more ideas, check this Oats Porridge recipe.

8) Khatti Dhal

Khatti Dhal is a tangy lentil dish from South India. Folks in Hyderabad seem to love it the most.

The sour kick comes from tamarind or sometimes tomatoes, which is what really sets it apart. I like it best with plain rice, but honestly, roti works too if that’s what you’ve got.

Toor dal (split pigeon peas) is at the heart of this recipe. It’s easy to make and actually pretty healthy.

The spices stay pretty mild, so you can slot it into your regular meals without any fuss. Ginger and turmeric join the party, giving the dish a little warmth.

Tamarind juice or tomatoes add that signature sour twist. That’s the part I look forward to every time.

Ingredients

• 1 cup toor dal (split pigeon peas)
• 1 tablespoon tamarind paste or 2 medium tomatoes, chopped
• 1 teaspoon turmeric
• 1 inch ginger, grated
• 2 cups water
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 dried red chili
• Salt to taste
• Fresh coriander for garnish

Cooking Instructions

1. Wash the dal well. Boil it with turmeric, ginger, and water until it turns soft.
2. Mash the dal lightly once it’s cooked.
3. Heat oil in a pan. Toss in mustard seeds and dried chili and let them splutter.
4. Add tamarind paste or tomatoes. Cook for about 5 minutes.
5. Mix in the cooked dal. Add salt.
6. Let it simmer for 10 minutes on low heat.
7. Top with fresh coriander. Serve hot with rice.

9) Curried Lentil Soup with Coconut

This curried lentil soup with coconut feels like a hug on a cold day. It’s quick, filling, and comes together without much planning.

Lentils, curry spices, and coconut milk team up for a creamy, gentle flavor. I think it works as a meal or as a side—depends how hungry you are.

You probably have most of the ingredients already: lentils, coconut milk, canned tomatoes, and some basic spices. It’s the kind of recipe you reach for on a weeknight when you want something cozy but don’t want to fuss.

It’s vegan and gluten-free, so most folks can enjoy it. You only need one pot, and dinner’s on the table in under 30 minutes.

Ingredients

• 1 cup red lentils
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic. Cook until soft, about 5 minutes.
3. Stir in curry powder and cook for 1 minute.
4. Add lentils, tomatoes, and broth. Bring it all to a boil.
5. Lower the heat and let it simmer for 20 minutes, until the lentils are soft.
6. Pour in the coconut milk. Heat through, but don’t let it boil.
7. Add salt and pepper. Serve warm.

10) Red Lentil Dal

Red Lentil Dal is simple and healthy—one of those dishes you can just toss into your weekly rotation. It’s made from red lentils, cooked up with spices, onions, garlic, and tomatoes.

This dal packs a good amount of protein and fits as a side or main, depending on how hungry you are. You can whip it up fast, usually in under 30 minutes.

The flavors are warm and comforting. The spices stay pretty mild, so they don’t drown out the lentils.

First, you’ll sauté onions, garlic, and ginger. Then, toss in the spices and lentils.

Simmer everything with water or broth until it’s soft and cozy. Some folks like to add coconut milk or tomatoes for a richer flavor, and honestly, it’s hard to go wrong there.

Ingredients:

• 1 cup red lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 1-inch ginger, grated
• 1 tomato, chopped
• 1 tsp turmeric
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1-2 green chilies (optional)
• 2 cups water or vegetable broth
• Salt to taste
• 1 tbsp oil or ghee

Cooking Instructions:

1. Heat oil in a pan over medium heat.
2. Add cumin and mustard seeds; cook until they pop.
3. Add onions, garlic, ginger, and chilies; sauté until soft.
4. Stir in tomatoes and turmeric; cook 2 minutes.
5. Add lentils and water/broth. Bring to a boil.
6. Reduce heat and simmer for 20-25 minutes until lentils are soft.
7. Add salt and stir well. Serve warm.

If you want to dig deeper (or just need a little extra guidance), check out this easy Indian recipe page.