When we talk of Indian food, the first impression is that it’ll be spicy and quite ‘rich’ or oily. Aside from being used for flavoring, most spices used in cooking Indian dishes are relatively healthy. Traditional Indian food is always beneficial and the best option for the entire family.

What you need to know:

A healthy Indian food plan

A healthy Indian food plan

Here are some of the healthy Indian foods that you can eat to get fitter and healthier:

Sambhar

Sambhar is made out of dal, spices, tomatoes and onions. While some consider it a soup, it could also be construed as a curry that goes well with rice. Traditionally, this South Indian dish is served with idlis or dosas.

Ingredients

Methi
3-4 chillies – red and green
Curry leaves, hing, turmeric
1 cup tuvar or arhar dal (pigeon pea lentils)
1-1.5 cups cleaned and chopped vegetables – okra, French beans, potatoes, onions, small round brinjals, and tomatoes
1 tablespoon seedless tamarind soaked in ½ cup water
1-1.5 tablespoon sambhar powder
Salt to taste
Mustard seeda

Method

Wash and dice all the vegetables.
Boil water and cook the dal with turmeric and salt.
Separate the cooked dal and water and keep it aside.
Cook the vegetables in the tuvar dal water.
After the veggies are cooked, add tamarind paste.
Now add the cooked tuvar dal and let it simmer for a few minutes.
Heat some oil in a pan, splutter mustard, then add methi, red chilies, green chilies, curry leaves, hing, turmeric, and the sambhar powder and keep frying it all for a few minutes.
Season the sambhar with the above-prepared tadka.
Sprinkle a little coriander on top for garnish and serve it hot.

Bhendi Masala with less oil

This vegetable, sometimes called Bhindi, Okra or Ladies Fingers, has plenty of health benefits. It contains potassium, vitamin B, vitamin C, folic acid, and calcium, which is low in calories and high in dietary fiber, making it an excellent source for health. This typical Indian dish goes great with whole-grain flatbread.

Ingredients

A roughly chopped and roasted onion
2 tablespoon grated coconut
1 cup chopped dhania
4 teaspoon sugar
2 teaspoon ginger-green chilli paste
1 teaspoon Turmeric powder (haldi)
1 tablespoon coriander-cumin seeds (dhania-jeera) powder
2 teaspoon garam masala
2 teaspoon roasted sesame seeds (til)
2 tablespoons lemon juice
Salt to taste
Virgin olive oil

Method

Slit the bhindis lengthwise after thoroughly washing them and patting them dry.
Make a paste of all the other ingredients and stuff each bhindi with the same.
Next, you will want to cook the stuffed bhindi and the remaining paste in a pressure cooker for at least 1 whistle.
Add just a little virgin olive oil to a non-stick pan, add the stuffed bhindi and let it cook on a low flame for at least 5 minutes, and you are done.

Palak Dal

Palak/spinach is a popular staple for the Indian palate. It’s full of healthy nutrients, low in fat and cholesterol and rich in iron and dietary fiber. Palak is also great for the hair, eyes, and skin.

Ingredients

Hing
½ cup dal
1-1 ½ cups or at least 2 bunches Palak
1 green chilli
1 tablespoon ghee or ¾ tbsp oil
Garlic
½ teaspoon cumin
1 red chilli

Method

Thoroughly wash the palak leaves, finely chop them, and keep them aside.
Wash and cook the dal, tomatoes (optional) and chilies with 1¼ cup water. The dal can also be cooked in a pressure cooking (2-3 whistles).
Add a little ghee or oil in a non-stick pan and toss in the cumin, garlic (chopped) and red chili. As the cumin starts to sizzle, you’ll need to add the palak and sauté the lot till it wilts.
Add hing and stir the mixture for a bit. Add all the other ingredients to the dal and cook until the palak has blended into the mix. Keep stirring the mixture to get the right consistency.
Pour the mix into a serving bowl, and your family can enjoy a healthy dish with brown rice.

Indian cuisine offers a delicious path to wellness. Embrace the flavors and reap the rewards of a healthier, more vibrant life.

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