Top 20 Healthy Indian Dishes

Top 20 Healthy Indian Dishes

The first thought for Indian dishes: spicy, mouth-watering and many more such delicious adjectives. Hot masalas, sizzling herbs and a range of other seasonings just make the Indian dishes oh so extraordinary. But this is where it is incredibly misjudged because our dishes do include a diversity of healthy zings that are cooked in such a way containing potential nutrients. So here is a list of 20 such healthy Indian dishes that you should add to your diet.


Whipping butter out of cream leaves a tangy and slightly sweet liquescent, popularly known as Buttermilk. It comprises of low fat and has fewer calories, well not precisely a health drink but is still better than other aerated drinks in the market. Just simple procedure; add water to Dahi (yogurt), salt to taste and finely chopped ginger, green chilies, dhania (coriander) leaves.


2Ladies Finger (Bhindi) Fry

Indian seasonings fried with bhindi, chopped tomatoes and onions together make a wonderful dish which is very delicious. The taste is tantalizing, and its preparation is very easy.
• Wash and dry the ladies finger (bhindi) and then chop them into pieces.
• Put some oil in a deep bottomed pan and deep fry the bhindi.
• Take another pan heat the oil; add cumin, mustard and crumbled coriander seeds followed by chopped onions and salt. Sauté till the onions turn golden brown and then add salt and turmeric and continue stirring.
• Put the ginger garlic paste and pan fry all the ingredients till the raw essence drives off.
• Put chopped curry leaves and green chilies for spicy taste and then add the chopped tomatoes for a bit of tanginess, cook the ingredients till tender. (optional)
• Add coriander powder, cumin powder, and chili powder and fry with the tomatoes.
• Finally,put the fried bhindis and then cook them for roughly 5 minutes. Sprinkle some garam masala powder and mix thoroughly.
• Serve it with rice or chapattis.
See it’s that effortless to cook and nutritious to health. So whenever you visit the marketplace don’t forget to add bhindi on your list and do try this delicious dish.


3Sprout Salad

When it’s about health nothing can beat a sprout salad. One of an ideal way to attain the maximum amount of nutrition and the best part you can just grow all the ingredients at home and no need to cook or add masalas. They are consumed raw and can be a great alternative breakfast. Start your day with sprout salad with a pinch of salt and lemon juice for spiciness and trust me you’ll not feel empty stomach whole day because while providing nutrition it tends the feeling of hunger. Superior in proteins, minerals, vitamins, and fibres add this in your daily diet, and it’s especially beneficial for the fitness freaks out there. So follow the golden advice and go for sprout salad.



Consumed generally with biriyani or rice raita is something we can’t ignore. Opulent in nutrition this is made either adding boondi or adding chopped vegetables or fruits to yogurt (dahi/curd) with salt and pinch of black pepper powder. A dish made on Indian subcontinent basically in India, Pakistan, and Bangladesh. Food freaks, it contains low calories so you can eat plenty of it without any undesirable thoughts and for health enthusiasts, raita sure will be heavenly to eat at any time of the day and since its preparation is easy there is no problem at all. My suggestion, add this as a side dish for your lunch and dinner, and it surely will not disappoint you.



Now for Indian households, none of their meal is complete without dal and how can we forget it. This dish is prepared along with lentils, beans or peas are among the staple foodstuffs. They have a huge amount of protein and when cooked well, can give you delicious tastes. Eaten with rice and chapattis, it is an excellent dish, mostly for the vegetarians and the good thing about it is that you can add any vegetable from bottle ground (lauki) to ladies finger (bhindi) for better taste. This preparation with vegetables is primarily known as Sambhar and is generally served with dosa or idli in southern parts of India.



A vegetarian dish, Rajma comprises of red kidney beans cooked in thick spicy gravy and is hugely popular because of its taste, smoothness, and aroma. Highley nutritious it contains iron, potassium, protein and magnesium and thus is a good alternative to meat. Kidney beans are popularly known as ‘Rajma’ in Hindi and Punjabi, ‘Phanasi’ in Gujarati, ‘Capparadavare’ in Kannada, ‘BarbatiBeej’ in Bengali, ‘SigappuKaramani’ in Tamil and ‘Nallachikkudu’ in Telugu. It also has Vitamin K that protects cells from oxidative stress and reduces the possibility of cancer. The combination of Rajma and rice mostly lists as a top much-loved dish of North Indian and Nepalis. It is cooked with garlic, onions and various other Indian spices thus making it immensely widespread among the North Indians.



For chicken lovers here is the spicy and tender chicken tandoori which is a nutritious combo of carbohydrates and protein. Immersed with yogurt (dahi/curd) and seasoned with various masalas it contains garlic, coriander and ginger with a slight lime squash to give it a tangy taste. When it comes to modest North Indian dish, every non-vegetarian loves popping into some juicy tandoori chicken and the secret lies into its quintessential flavor.


8White Rice

The staple food of India, no meal is complete without white rice. It’s a name given to milled rice that had its bran, husk and germ removed and this thus alters its texture, appearance, and flavor which inhibits damage and prolong its life storage. It’s a cheap source of high carbohydrate food, easily digestible and helpful in running the caloric surplus. For low blood pressure patients out there a plate of white rice is their solace.


9Brinjal Curry

Roasted brinjals prepared with an exotic curry goes well with steamed rice or chapattis. This purple plump vegetable has many health benefits – cure of diabetes, hypertension, obesity, hair loss and acne. It’s rich in magnesium, iron, calcium and many other vital nutrients that support proper working of the physique. Brinjals are rich in fibres, vitamins, and minerals which keep our structure hygienic from inside and thus make the skin spotless. Try out this vegetable for lunch/dinner, and I assure you you’ll not be disappointed.


10Hara Bhara Kabab

This super food packed with all kinds of nutrients like iron, minerals, proteins and vitamins is the best choice for a healthy snack. To cook it, we use spinach and chana dal which is a rich source of high dietary fibers such as calcium, protein and zinc and also paneer (cottage cheese) so while attractions will constantly be there we can still select something which has more health benefits and is deliciously amazing. The perfect starter for parties packed with the goodness of various vegetables and aromatic Indian spices.



A delicious dish that is highly nutritious for our health. Basically, whenever somebody is ill, we feed them Daliya because of its nutritional functions but then we don’t need to be ill to enjoy this tasty savory. Also known as Bulgur wheat is a good option for breakfast. Youngsters today are conscious about their weight, for them, Daliya can be a useful dish because it is actually worthy for weight loss. It’s a great source of vitamin B, fiber, and proteins and thus stimulates digestion and develops body operation.


12Aloo Palak

This appealing dish is a combination of potatoes (aloo), spinach (palak) and various other Indian spices (tadka masala). Daily food preparation doesn’t need to be difficult; the attractiveness of homemade food is its effortlessness like this tasty Aloo Palak. It’s a Punjabi delicacy and is very easy to prepare. This food is usually served warm, garnished with ghee. Aloo and Palak are the two most nutritious vegetables consisting vitamin A & B and essential fibers. This dish is one of the best foods to give kids a healthy but delicious meal.



Popular Rajasthani Pearl Millet, when made into rotis (chapattis), it just tastes splendid when topped with desi ghee along with cooked vegetables and curries. Try getting home a pack of Bajra and before you will even guess it will become your beloved. It is highly fibrous and is gluten-free. It’s often suggested to diabetic patients to maintain their sugar levels. It also contains many amino acids, minerals, and vitamins that regulate blood pressure and heart-related issues. Consuming wheat rotis, every day is boring so now you should switch to Bajrarotis. Bajra is combined with atta (wheat) to make soft chapattis because just dough of Bajra will take a huge amount of effort to prepare, but at the end, you’ll get a satisfactory result.


14Pumpkin Bhaji

This dish tastes exotic with warm chapattis or rice. Eating Pumpkin Bhaji proves that pumpkin can also be a superb vegetable. Pumpkin is very healthy; it contains essential vitamins that are good for vision, the fibres of Pumpkin keep the heart healthy, and its seeds contain beta-carotene and added anti-oxidants that have cancer treatment properties.



This Poor man’s foodstuff made from baked gram is normally known as Sattu and is supremely favoured in Uttar Pradesh and Bihar. Sattu is considered good for the intestines due to its high fiber content. It’s valuable for blood pressure and diabetics patients, has a low glycaemic index and is superior in protein and its refrigerating assets make Sattu a good summertime food.Fitness specialists also recommend Sattu if one is distress from acidity, gas and constipation. This nourishing meal is favourable for every age group.



The famous Gujarati dish is a vegetarian foodstuff. It is prepared from fermented Chana flour (Besan) or Chana Dal. The fermentation of gram flour escalates the nutritional value of Dhoklas making them opulent in protein and fibre. India is a land of various cuisines, and there are so many items that are mouth-watering and rich in nutrients at the same time and Dhokla is one of them. Since it is steamed and not fried, it has less oil content and thus contains fewer calories. It can be garnished with grated coconut while serving and mostly eaten as a snack.


17Pav Bhaji

The potato centred curry and pav (soft buns) is embellished with chopped onions, coriander and topped with butter or desi ghee. It is very healthy as it is prepared with a variety of vegetables like potatoes, green beans which are rich in calcium and Vitamin A.Mumbai’s chief contribution this fiery, hot and flavoursome dish is favourite street food available in Mumbai streets and other cosmopolitan cities.



Palak-ka-Saag is a healthy and well-known Punjabi cuisine usually served with roti (chapatti) or naan. It’s very easy to prepare, and the steps are as follows-
• Cook the palak (spinach) leaves and smash them. Meanwhile, chop some garlic.
• Heat some butter in a pan and put cumin seeds. When the cumin seeds start to pop, put the chopped garlic and cook until the garlic turn golden in color.
• Add chopped onions, ginger garlic paste, tomatoes and turmeric powder and stir them till soft and tender. Put palak and cook till whole ingredients turn tender.
• Finally, add the garam masala and salt and blend everything.Now finally add cream and serve warm.


19Chicken Dhansak

This delicious Parsi dish can be prepared with either chicken or lamb. Chicken Dhansak is normally served with brown rice or naan and cucumber salad. This Indian dish containing high proteins is an ideal weekday meal to lighten you up for the rest of the day.


20Patrani Macchi

This dish is a masala coated fish; the masala being green chutney and is steamed in banana leaves. A common Parsi dish, this cuisine is widespread at festive occasions and weddings. Since we are talking about fish, its nutritional properties are worth mentioning; it contains Vitamin D and proteins and is a basis of Omega- Fatty acids, which is exceptionally vital for both body and brain and since its steamed most of its nutritional properties are thus restored.