{"id":2724,"date":"2017-04-06T13:23:28","date_gmt":"2017-04-06T13:23:28","guid":{"rendered":"http:\/\/blog.adityabirlahealth.com\/?p=2724"},"modified":"2025-07-03T13:07:51","modified_gmt":"2025-07-03T07:37:51","slug":"5-indian-recipes-great-for-healthy-family-dining","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2017\/04\/06\/5-indian-recipes-great-for-healthy-family-dining\/","title":{"rendered":"5 Healthy Indian Food Recipes For Great Family Dining"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When we talk of Indian food, the first impression is that it\u2019ll be spicy and quite \u2018rich\u2019 or oily. Aside from being used for flavoring, most spices used in cooking Indian dishes are relatively healthy. Traditional Indian food is always a beneficial and excellent option for the entire family.<\/span><\/p>\n<h2><strong id=\"A-healthy-Indian-food-plan\">A healthy Indian food plan<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the healthy Indian foods that you can eat to get fitter and healthier:<\/span><\/p>\n<h3><b>\u00a0Sambhar<\/b><\/h3>\n<p><img decoding=\"async\" class=\"wp-image-2730 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2017\/04\/healthy-Indian-recipes-sambhar.jpg\" alt=\"healthy-indian-recipes-sambhar\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Sambhar <\/span><\/i><span style=\"font-weight: 400;\">is made out of <\/span><i><span style=\"font-weight: 400;\">dal<\/span><\/i><span style=\"font-weight: 400;\">, 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 <\/span><i><span style=\"font-weight: 400;\">idlis <\/span><\/i><span style=\"font-weight: 400;\">or <\/span><i><span style=\"font-weight: 400;\">dosas<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Methi<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3-4 chillies \u2013 red and green<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curry leaves, <\/span><i><span style=\"font-weight: 400;\">hing<\/span><\/i><span style=\"font-weight: 400;\">, turmeric<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup <\/span><i><span style=\"font-weight: 400;\">tuvar or arhar dal<\/span><\/i><span style=\"font-weight: 400;\"> (pigeon pea lentils)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-1.5 cups cleaned and chopped vegetables \u2013 okra, French beans, potatoes, onions, small round brinjals, and tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon seedless tamarind soaked in \u00bd cup water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-1.5 tablespoon <\/span><i><span style=\"font-weight: 400;\">sambhar <\/span><\/i><span style=\"font-weight: 400;\">powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt to taste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mustard seeda<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash and dice all the vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boil water and cook the <\/span><i><span style=\"font-weight: 400;\">dal <\/span><\/i><span style=\"font-weight: 400;\">with turmeric and salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Separate the cooked <\/span><i><span style=\"font-weight: 400;\">dal <\/span><\/i><span style=\"font-weight: 400;\">and water and keep it aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook the vegetables in the <\/span><i><span style=\"font-weight: 400;\">tuvar dal <\/span><\/i><span style=\"font-weight: 400;\">water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the veggies are cooked, add tamarind paste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now add the cooked <\/span><i><span style=\"font-weight: 400;\">tuvar dal <\/span><\/i><span style=\"font-weight: 400;\">and let it simmer for a few minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat some oil in a pan, splutter mustard, then add <\/span><i><span style=\"font-weight: 400;\">methi<\/span><\/i><span style=\"font-weight: 400;\">, red chilies, green chilies, curry leaves, <\/span><i><span style=\"font-weight: 400;\">hing<\/span><\/i><span style=\"font-weight: 400;\">, turmeric, and the <\/span><i><span style=\"font-weight: 400;\">sambhar <\/span><\/i><span style=\"font-weight: 400;\">powder and keep frying it all for a few minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Season the <\/span><i><span style=\"font-weight: 400;\">sambhar <\/span><\/i><span style=\"font-weight: 400;\">with the above-prepared <\/span><i><span style=\"font-weight: 400;\">tadka<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle a little coriander on top for garnish and serve it hot.<\/span><\/li>\n<\/ol>\n<h3><b>Bhendi Masala with less oil<\/b><\/h3>\n<p><img decoding=\"async\" class=\"wp-image-63656 size-full aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/healthy-Indian-recipes-Bhindi-Masala.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A roughly chopped and roasted onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoon grated coconut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup chopped <\/span><i><span style=\"font-weight: 400;\">dhania<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 teaspoon sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoon ginger-green chilli paste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon Turmeric powder (<\/span><i><span style=\"font-weight: 400;\">haldi<\/span><\/i><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon coriander-cumin seeds (<\/span><i><span style=\"font-weight: 400;\">dhania-jeera)<\/span><\/i><span style=\"font-weight: 400;\"> powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoon <\/span><i><span style=\"font-weight: 400;\">garam masala<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoon roasted sesame seeds (<\/span><i><span style=\"font-weight: 400;\">til<\/span><\/i><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt to taste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Virgin olive oil<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slit the <\/span><i><span style=\"font-weight: 400;\">bhindis <\/span><\/i><span style=\"font-weight: 400;\">lengthwise after thoroughly washing them and patting them dry.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a paste of all the other ingredients and stuff each <\/span><i><span style=\"font-weight: 400;\">bhindi <\/span><\/i><span style=\"font-weight: 400;\">with the same.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, you will want to cook the stuffed <\/span><i><span style=\"font-weight: 400;\">bhindi <\/span><\/i><span style=\"font-weight: 400;\">and the remaining paste in a pressure cooker for at least 1 whistle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add just a little virgin olive oil to a non-stick pan, add the stuffed <\/span><i><span style=\"font-weight: 400;\">bhindi <\/span><\/i><span style=\"font-weight: 400;\">and let it cook on a low flame for at least 5 minutes, and you are done.<\/span><\/li>\n<\/ol>\n<h3><b>Palak Dal<\/b><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-2728 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2017\/04\/healthy-Indian-recipes-Palak-Dal.jpg\" alt=\"healthy-indian-recipes-palak-dal\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Palak<\/span><\/i><span style=\"font-weight: 400;\">\/spinach is a popular staple for the Indian palate. It\u2019s full of healthy nutrients, low in fat and cholesterol and rich in iron and dietary fiber. Palak<\/span> <span style=\"font-weight: 400;\">is also great for the hair, eyes, and skin.<\/span><\/p>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Hing<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup <\/span><i><span style=\"font-weight: 400;\">dal<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-1 \u00bd cups or at least 2 bunches <\/span><i><span style=\"font-weight: 400;\">Palak<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 green chilli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon <\/span><i><span style=\"font-weight: 400;\">ghee <\/span><\/i><span style=\"font-weight: 400;\">or \u00be tbsp oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 red chilli<\/span><\/li>\n<\/ul>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thoroughly wash the <\/span><i><span style=\"font-weight: 400;\">palak <\/span><\/i><span style=\"font-weight: 400;\">leaves, finely chop them, and keep them aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash and cook the <\/span><i><span style=\"font-weight: 400;\">dal<\/span><\/i><span style=\"font-weight: 400;\">, tomatoes (optional) and chilies with 1\u00bc cup water. The <\/span><i><span style=\"font-weight: 400;\">dal <\/span><\/i><span style=\"font-weight: 400;\">can also be cooked in a pressure cooking (2-3 whistles).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a little <\/span><i><span style=\"font-weight: 400;\">ghee <\/span><\/i><span style=\"font-weight: 400;\">or oil in a non-stick pan and toss in the cumin, garlic (chopped) and red chili. As the cumin starts to sizzle, you\u2019ll need to add the <\/span><i><span style=\"font-weight: 400;\">palak <\/span><\/i><span style=\"font-weight: 400;\">and saut\u00e9 the lot till it wilts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add <\/span><i><span style=\"font-weight: 400;\">hing <\/span><\/i><span style=\"font-weight: 400;\">and stir the mixture for a bit. Add all the other ingredients to the dal and cook until the <\/span><i><span style=\"font-weight: 400;\">palak <\/span><\/i><span style=\"font-weight: 400;\">has blended into the mix. Keep stirring the mixture to get the right consistency.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour the mix into a serving bowl, and your family can enjoy a healthy dish with brown rice.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Indian cuisine offers a delicious path to wellness. Embrace the flavors and reap the rewards of a healthier, more vibrant life.<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Sambhar <\/span><\/i><span style=\"font-weight: 400;\">is made from <\/span><i><span style=\"font-weight: 400;\">dal<\/span><\/i><span style=\"font-weight: 400;\">, spices, tomatoes, and onions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Okra (<em>Bhindi<\/em>) is rich in potassium, vitamin B, vitamin C, folic acid, and calcium.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach is full of healthy nutrients, low in fat and cholesterol, and rich in iron and dietary fiber.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>You may also be interested in the following blogs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/06\/13\/measure-your-cholesterol-levels-regularly-to-improve-your-heart-health\/#Why-is-it-important-to-measure-your-cholesterol?\"><span style=\"font-weight: 400;\">Measure Your Cholesterol Levels Regularly To Improve Your Heart Health\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/03\/15\/control-your-cholesterol-know-how-you-can-reduce-ldl-cholesterol-levels\/\"><span style=\"font-weight: 400;\">Control Your Cholesterol. 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and&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2727,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4256,1728,833,4233],"tags":[497,477,493,495,496,494],"class_list":["post-2724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-facts","category-health-from-home","category-diet-and-nutrition","category-recipes","tag-beverage","tag-cholestrol","tag-healthy-family-dining","tag-healthy-reciepes","tag-home-cooked-meal","tag-indian-cooking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Healthy Indian Food Recipes For Family Dining<\/title>\n<meta name=\"description\" content=\"When we discuss Indian cuisine, the first thought that comes to mind is that it will be rather rich\u00a0or greasy and hot. 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