Indian cuisine is celebrated worldwide for its rich flavors and diverse dishes. While often perceived as complex, many Indian recipes are surprisingly straightforward and can be adapted to suit various dietary needs, including vegan and weight-conscious preferences. This article explores a range of healthy Indian recipes, providing options for appetizers, main courses, and desserts, with a focus on vegan alternatives and weight loss-friendly choices.
How to Veganize Indian Recipes
Many traditional Indian recipes are naturally vegetarian, making vegan adaptations relatively simple. Here are some common substitutions:
- Ghee: Replace with vegan butter or oil. Many Indian home cooks already use oil instead of ghee, depending on the recipe.
- Meat: Pulses like lentils, chickpeas, beans, and split peas are excellent substitutes in curries, dals, soups, and appetizers.
- Cow’s Milk Yogurt: Use plant-based yogurt, especially plain, unsweetened varieties, as a sauce, condiment, or accompaniment. Tangy coconut yogurt works well in recipes like naan or dhokla. Brands like Culina, CocoJune, GT’s CocoYo, Kite Hill Foods, and Coconut Collaborative are good options.
- Cream: Blended raw cashews (cashew cream) or full-fat coconut milk/cream are effective substitutes. The bold flavors of Indian dishes usually mask any coconut taste. For desserts requiring condensed milk, sweetened condensed coconut milk is a viable alternative.
- Honey: Substitute with maple syrup or agave.
Condiments
Condiments add an extra layer of flavor and can be a healthy part of an Indian meal.
- Raita: Typically made with unsweetened full-fat yogurt.
- Cilantro Chutney: A fresh and flavorful homemade chutney.
- Lemon Pickles: A sweet and spicy pickle made in the Instant Pot.
- Spicy Walnut Chutney: Pairs well with dosas, fritters, and idlis.
Soups, Appetizers and Side Dishes
- Lentil Soup: Upgrade lentils with Indian spices and aromatics, sautéing onions, garlic, ginger, chile peppers, and spices before adding lentils to the Instant Pot.
- Kachumber Salad: A refreshing salad made with chopped veggies and spices.
- Pakora: Quick and crispy fried snacks.
- Samosas: Crispy and flaky vegan samosas with a flavorful filling.
- Masala Fries: Hot and spicy Indian masala fries in restaurant-style Jalfrezi sauce.
- Kitchari: A soothing, dhal-like dish linked to Ayurvedic cleanses, perfect for a healthy supper.
- Indian Winter Soup: A warming soup that is high in fibre, low in fat and can be frozen for convenience.
- Indian Cucumber Salad: A palate-cleansing accompaniment to curry, flavored with mustard seeds.
- Chickpea Salad: A healthy, vegan protein-rich salad mixed with fresh veggies and Indian spices.
- Indian Bean, Broccoli & Carrot Salad: A vibrant, healthy lunch dish with cucumber raita and mustard seeds.
- Kala Chana Chaat: A nutrition-packed Black Chickpea Salad with black chickpeas, onions, tomatoes, avocado, and spices.
- Mung Bean Salad: An easy homemade Sprouts Salad made with sprouted mung beans, crunchy vegetables, and spices.
- Tandoori Gobi: A flavorful appetizer option.
Bread
- Naan: A popular Indian flatbread that can be made vegan, resulting in a fluffy, pillowy, and chewy bread perfect for scooping up curries.
- Dosa: A South Indian breakfast crepe made with fermented rice and lentil batter.
- Thepla: A staple any-time-of-the-day flatbread in Indian homes.
Rice Dishes
- Vegetable Biryani: A flavorful and aromatic rice dish with mixed vegetables.
Main Dishes
- Red Lentil Curry: An easy and quick lentil curry, perfect for a weeknight dinner.
- Tofu Tikka Masala: Tofu marinated in a spice blend and yogurt, broiled until charred, and coated in a tomato-onion gravy.
- Vegan Palak Tofu Paneer: A creamy spinach curry made with tofu instead of cheese.
- Vegan Mattar Tofu Paneer: A plant-based take on a classic dish.
- Vegetable Korma Curry: A creamy coconut-based sauce with a perfect blend of vegetables.
- Vegan Malai Kofta: Crispy dumplings in a creamy, spiced curry.
- Vegan Dal Tadka: A flavorful and deeply spiced lentil stew.
- Instant Pot Rajma Chawal: A kidney bean curry served with rice.
- Instant Pot Jackfruit Curry: A flavorful curry made with jackfruit, sweet potatoes, and coconut milk.
- Cauliflower Chickpea Coconut Curry: A straightforward recipe made with everyday ingredients.
- Indian Chickpea Sweet Potato Stew: A hearty and wholesome stew.
- Indian-Inspired Braised Chickpea Stew: A stew combining Indian flavors and French techniques, featuring warming spices, chickpeas, cabbage, and carrots.
- Butter Chicken: A classic Indian dish with a creamy, mildly spiced curry sauce.
- Easy Lentil Curry: A fast, cheap and healthy vegetarian lentil curry, comforting and full of flavour.
- Saag Paneer: A traditional Indian dish consisting of Paneer (or Indian cottage cheese) and creamy spinach.
- Dal Khichdi: A healthy, light but still filling dish, and a source of complete protein.
- Spinach Dal: A comforting lentil soup with spinach for extra nutrition.
- Rajma Masala: Indian Red Kidney Bean Curry served with rice.
- Punjabi Chole Masala: Chickpea Curry, a healthy protein-rich vegan and gluten-free dish.
- Green Moong Dal: A delicious lentil soup that is so easy and quick to make in a pressure cooker.
- Mixed Dal: An Indian mixed lentil soup high in protein and fiber.
- Butternut Squash Curry: A creamy vegan curry filled with the goodness of squash, coconut milk, and spinach.
- Lauki Curry: A traditional North Indian Bottle Gourd Curry.
- Pumpkin Curry: A delicious and healthy vegetable curry that can be made in less than 30 minutes.
- Bhindi do Pyaza: A flavorful Indian dish of crunchy okra cooked with lots of onions, garlic, and aromatic spices.
- Soya chunks Curry: A flavorful, high-protein dish that is made with soya chunks or meal maker cooked in a delicious Indian sauce.
- Paneer Jalfrezi: A delicious stir-fry curry with a heavenly combination of paneer and peppers.
- Chicken Curry: A simple Indian chicken curry made in an onion-tomato gravy with the aroma of whole spices.
- Chicken Tikka Kebab: Chicken pieces marinated in yogurt, lime juice, and aromatic spices, then threaded onto skewers and cooked.
- Chicken Karahi: A flavorful and aromatic chicken curry made with chicken, tomatoes, earthy spices, and fresh ginger.
- Healthy Tikka Masala: A family-friendly lighter version of tikka masala that's both healthy and gluten-free.
- Punjabi Cauliflower with Potatoes (aloo gobi): A simple and comforting North Indian side dish with turmeric cauliflower florets flecked with fried cumin, ginger and red chilli powder.
- Khatti dhal: A tasty, healthy dhal with tamarind for a sweet and sour flavour.
- Lahori chanay ki daal: A version of chanay ki daal for a taste of the street-food stalls of Lahore in Pakistan - black cardamom helps mimic a coal-smoked taste.
- Lamb jalfrezi with cumin rice: A healthy version of a popular takeaway, served with brown rice.
- Tarka dhal: A simple and healthy storecupboard supper.
- Butternut squash curry: A fragrant, low fat vegetarian curry.
- Indian chickpeas with poached eggs: A quick, fibre-rich veggie supper.
- Lighter South Indian fish curry: A low-fat, low-calorie curry.
- Chicken jalfrezi: An easy homemade chicken jalfrezi.
Desserts
- Vegan Rasmalai: A dairy-free spin on the popular Bengali dessert.
- Chewy Vegan Chai-Spiced Cookies: Inspired by Indian masala chai and oatmeal cookies, featuring a homemade chai spice blend.
- Carrot Halwa Trifle: A modern take on a traditional Indian dessert made with shredded carrots.
Indian Recipes for Weight Loss
Indian cuisine can be a part of a weight loss plan when prepared with attention to ingredients and portion sizes. The key is to focus on home-cooked meals to control the amount of oil, sugar, and unhealthy fats.
- High-Protein and Low-Fat Options: Include foods high in protein, such as eggs, paneer, chicken, lentils, and beans.
- Vegetables: Incorporate green vegetables in every meal, choosing low-carb options and cooking them with minimal oil and cream.
- Portion Control: Enjoy rotis or rice in small portions (e.g., 3/4 cup of cooked rice per meal).
- Beverages: Limit sugary beverages and enjoy tea/coffee without sugar.
- Avoid Fried Food and Sugars: Skip fried foods, chaat, samosas, and sugary desserts.
- Balanced Diet: Eat a balanced diet with vegetables, protein, nuts, seeds, legumes, and healthy fats.
- Hydration: Drink plenty of water throughout the day.
Weight Loss-Friendly Recipes:
- Strawberry Lassi: A light, protein-rich, and refreshing yogurt-based drink.
- Dals and Lentil-Based Dishes: Excellent for weight loss.
- Vegetable-Based Stir-Fries (Sabzis): Made without much oil.
- Tomato-Based Gravies: Healthier than cashew nut and poppy seed heavy korma dishes.
- Besan Pudla: Savory gram-flour pancakes made with besan and simple spices.
- Savory Oats: A nutritious and filling breakfast option.
- Quinoa Dosa: A healthy twist to the South Indian dosa.
- Moong Dal Chilla: A protein-packed breakfast made with yellow moong dal, green chili, and spices.
- Egg Bhurji: The Indian twist to scrambled eggs.
- Kakdi Koshimbir: A refreshing Indian cucumber salad.
- Sprouts Salad: A homemade nutrition-packed salad made with sprouted mung beans and spices.
- Mixed Vegetable Sambar: A South Indian delicacy enjoyed with idli, dosa, or rice.
- Lentil & Vegetable Khichdi: A one-pot dish made with lentils, rice, and vegetables.
- Cracked Wheat Upma/Dalia Pulao: Made with cracked wheat cooked with vegetables and spices.
Braised Chickpea Stew Recipe
This recipe combines Indian flavors with French techniques, resulting in a hearty and wholesome stew.
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Ingredients:
- 3 tablespoons olive oil, divided
- 1 teaspoon cardamom pods
- 1 teaspoon cloves
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon fennel seeds
- 2 cinnamon sticks
- 1 large yellow onion, chopped
- 2 carrots, peeled and chopped
- 1 small head green cabbage, cored and chopped
- 4 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 2 tablespoons tomato paste
- 1 teaspoon Indian red chili powder (adjust to taste)
- ½ teaspoon ground turmeric
- ¼ teaspoon ground nutmeg
- ½ cup dry white wine
- 4 cups vegetable broth, divided
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 2 bay leaves
- ¼ cup raisins
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 ½ teaspoons kosher salt, plus more to taste
- Freshly ground black pepper, to taste
- ½ cup full-fat coconut milk
- 2 tablespoons garam masala
- ¼ cup chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions:
- Prepare Spices: Roughly grind the cardamom pods, cloves, cumin seeds, coriander seeds, and fennel seeds using a spice grinder or mortar and pestle. Remove the empty cardamom pod shells.
- Preheat Oven: Preheat the oven to 350°F/175°C.
- Sauté Spices: Heat a Dutch oven or stove-to-oven braising pan over medium heat with 1 tablespoon of oil. Add the ground spices and cinnamon sticks, and sauté for 60 seconds until fragrant.
- Cook Vegetables: Add the remaining 2 tablespoons of oil, then add onions, carrots, and cabbage. Season with ½ teaspoon salt and cook until softened, 6-8 minutes. Add garlic and ginger, and cook for another 2 minutes.
- Add Tomato Paste and Spices: Add tomato paste and stir frequently for 2 minutes. If things start to dry out, add a splash of water and scrape up any browned bits. Add Indian red chili powder, turmeric, and nutmeg, and stir for 1 minute.
- Deglaze Pan: Deglaze the pan with white wine, scraping up browned bits. Cook until the wine is mostly evaporated, about 2 minutes.
- Add Remaining Ingredients: Pour in vegetable broth, chickpeas, bay leaves, raisins, tomatoes, 1 ½ teaspoons salt, and pepper to taste. Stir well and bring to a simmer. Simmer for 2-3 minutes, then turn off the heat.
- Braise: Cover the pan with a lid or foil. Transfer to the preheated oven and braise for 1 hour, until the chickpeas and vegetables are soft. Check halfway and add additional broth or water if needed.
- Finish: Pour in coconut milk and return to the oven for another 10 minutes. Remove from the oven and discard bay leaves and cinnamon sticks.
- Season and Serve: Stir in garam masala, cilantro, and lemon juice. Taste for seasonings, adding more salt or pepper as needed. If it's slightly too acidic, stir in a teaspoon or two of sugar. Serve warm with Indian flatbread or over rice.
Slow Cooker Butter Chicken Recipe
This slow cooker version of butter chicken is loaded with veggies and easy to prepare.
Ingredients:
- 1 tablespoon butter
- 1 large yellow onion, chopped
- 1 red bell pepper, chopped
- 2 carrots, peeled and chopped
- 1.5 pounds boneless, skinless chicken thighs, cut into 1-inch pieces
- 1 (15-ounce) can tomato sauce
- 1 (6-ounce) can tomato paste
- 2 tablespoons lemon juice
- 4 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 2 tablespoons curry powder
- 2 teaspoons garam masala
- 1 teaspoon salt
- ½ cup plain Greek yogurt or skyr
- ½ cup half-and-half
- Cooked jasmine rice or quinoa, for serving
- Chopped fresh cilantro, for garnish
Instructions:
- Combine Ingredients: In a large bowl, combine the chicken, bell pepper, carrots, tomato sauce, tomato paste, lemon juice, garlic, ginger, curry powder, garam masala, and salt.
- Slow Cook: Place the butter, onions, bell pepper, carrots, tomato sauce, tomato paste, lemon juice, garlic, ginger, curry powder, garam masala, salt, and chicken mixture into the inner pot of a slow cooker.
- Cook: Place the lid on the slow cooker and lock into place. Cook on low for 6-8 hours or on high for 3-4 hours.
- Finish: When the cooking time is up, let the butter chicken sit in the slow cooker to cool for 10 to 15 minutes, stirring occasionally. Stir in the yogurt and half-and-half.
- Serve: Serve over cooked jasmine rice or quinoa and garnish with fresh cilantro.
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