Indian Cuisine is renowned for its diverse flavours, vibrant spices and rich curries. But beyond the exquisite tastes and aromatic spices, Indian food offers a treasure trove of nutrient-rich dishes. From hearty lentil-based stews to vegetable-packed curries and healthy fish curries. These culinary creations are not only delicious but also packed with essential vitamins, minerals and proteins. Therefore, we have compiled the top 20 nutrient-rich dishes in Indian cuisine that cater to a variety of palates and dietary preferences.
1.Chilla
Chilla is a wholesome Rajasthani dish that packs a punch of nutrition. It is made from a combination of lentils, grains, and spices, and is rich in plant-based protein, fibre, and essential vitamins and minerals. This nutrient-dense combination aids in muscle repair, weight management, and overall well-being. Chilla is also an excellent source of dietary fibre, which promotes digestive health and helps control blood sugar levels. Therefore, it is recommended to consume Chila for breakfast.
2.Poha
This flattened rice delicacy is consumed by a large population of India and for all the right reasons. It is rich in essential nutrients like iron, carbohydrates and fibre. As it is an ideal source of complex carbohydrates for sustained energy, it makes for the perfect morning meal. Poha is also low in calories, so you can enjoy it with a sprinkle of lemon juice and some crunchy peanuts for an extra nutritional boost or customize it as per your preference.
3. Chana Masala
This is a classic Indian dish, primarily made from chickpeas, tomatoes, onions and an array of aromatic spices. The chickpeas, which are the main ingredient are loaded with protein, fiber, vitamins and minerals and help in promoting muscle health, aid digestion and regulate blood sugar levels. You can enjoy it for lunch and dinner, and fuel your body with essential nutrients and a burst of flavour.
4.Alleppey Fish Curry
This Fish curry is a popular South Indian delicacy and is packed with the goodness of fish, coconut, and a blend of spices, offering a rich source of protein and omega-3 fatty acids. These nutrients promote muscle repair and brain function and most importantly promote a reduced risk of death from heart disease.
5.Chicken Jalfrezi
More than a dish Jalfrezi is a popular preparation method in Indian cuisine which involves frying marinated meats, like chicken or fish, bell peppers and spices in oil to create a thick sauce. You can make this dish entirely vegetarian as well by replacing the chicken with paneer or something else. The dish is high in protein and consists of ‘capsaicin’( from bell peppers) which is one of the best cancer-preventing agents. You can enjoy this dish at lunch or dinner after a good workout.
6.Dal Tadka
Dal Tadka is a comfort food staple in Indian Households. It is made with lentils, typically yellow or red, cooked to perfection and then tempered with aromatic spices like cumin or mustard seeds. Packed with protein, fibre and essential nutrients. Dal tadka is a must-include dish for a balanced diet
7.Rajma
Rajma or kidney beans is a classic North Indian food and is a good source of protein and is mainly composed of fiber and carbs making it the ideal nutritious side dish. Paired with rice, it provides a complete protein source, making it a favourite among vegetarians and non-vegetarians alike and a perfect meal for growing children.
8.Methi Thepla
This is a nutritious Gujrati Flatbread made with whole wheat flour and fenugreek leaves. The Fenugreek leaves add a distinct flavour and are known for their health benefits, such as controlling blood sugar levels and aiding digestion. This flatbread is also a great source of dietary fibre and vitamins, making it a popular and healthy snack or meal option.
9.Khichdi
Khichdi, a beloved Indian Comfort Food and a very simple dish made with a combination of rice and lentils, offering a perfect balance of carbohydrates and plant-based protein. It’s rich in essential nutrients like fibre, vitamins and minerals, including iron, calcium and potassium. Best enjoyed at lunch or dinner, khichdi’s easy digestibility and nutrient content make it a versatile and nourishing addition to your diet.
10.Baingan Bharta
Another North Indian Classic, this dish features roasted eggplants mashed and cooked with a variety of spices. Eggplants are low in calories and high in fibre, vitamins and minerals. The addition of garlic, tomatoes and spices not only elevates the taste but also brings in several health benefits such as controlling cholesterol levels. This smoky and flavourful dish might not look like it but is definitely and nutritious addition to the Indian Cuisine.
11.Palak Paneer
This popular dish is a favourite of many and for all the right reasons. Made with a combination of fresh spinach and paneer. Spinach is a powerhouse of vitamins, iron and antioxidants, while paneer adds protein. The blend of spices not only elevates the flavour but also adds to its health benefits.
12.Fish Curry
This particular dish has various iterations throughout the country and is teeming with nutrients. The fish provides an excellent source of protein, omega-3 fatty acids, and essential minerals which helps improve heart health and brain function. The curry often prepared with turmeric, also has anti-inflammatory properties which can help reduce pain and swelling in the body, making it the perfect nutritious delight.
13.Shukto
Shukto is a traditional Bengali delicacy that is not only a culinary delight for most Bengalis but also a nutritional powerhouse. This medley of vegetables like bitter gourd, drumsticks, and raw banana is rich in dietary fibre, vitamins and minerals. Bitter gourd, in particular, aids in blood sugar control. The dish is usually consumed during lunch and the blend of vegetables helps maintain energy levels throughout the day.
14.Posto Bora
Posto Bora or poppy seed fritters, is another delectable snack from Bengal, Poppy seeds are a rich source of calcium, iron, and healthy fats. These fritters are made by mixing poppy seeds with spices and different ingredients and frying them to perfection. While they satisfy your taste buds, they also provide essential nutrients making them an irresistible and nutritious indulgence.
15.Daab Chingri
This dish is another Bengali speciality that combines prawns, coconut, and various spices and ingredients. Prawns are an excellent source of protein and iodine, while coconut adds healthy fats and a tropical flavour to it. Cooking the dish inside a tender coconut not only infuses a unique flavour but also retains the nutritional value of the ingredients.
16.Pesarattu
Pesarattu or ‘moong dal dosa’ is made of rice and crispy green grams (moong dal) and is known for being a healthy snack as it is rich in protein which aids in weight loss. It is also rich in Vitamin C and fibres and made with chillies, ginger and cumin adding to the nutritional value of this dish. Pesarattu is a delightful way to start your day on a nutritious note.
17.Upma
This is another popular South Indian Breakfast dish made from Semolina (Suji) and a variety of vegetables. Semolina provides carbohydrates, while vegetables add vitamins and dietary fibre. The addition of mustard seeds, curry leaves and lentils enhances flavour as well as digestion making it a wholesome breakfast option.
18.Curd Rice
Curd Rice or ‘Thayir Sadam’ in Tamil, is a cooling and nutritious dish. It combines rice and yoghurt, providing carbohydrates and probiotics. Yoghurt aids digestion and promotes gut health. The addition of curry leaves and mustard seeds adds to the nutritional value and makes it an ideal dish to be consumed during summer.
19.Rasam Rice
Rasam Rice, a South Indian Delight, offers a treasure trove of nutritional benefits. This flavourful dish is made from a combination of Tamarind, tomatoes, spice grams and other ingredients. Rasam is not just a burst of tangy and spicy flavours but is also packed with vitamins, antioxidants, and digestion-boosting properties. Rasam Rice is best consumed as a light and comforting lunch or dinner.
20.Masoor Pulao
Masoor Pulao is a delectable dish made from red lentils and rice. Red lentils are an excellent source of plant-based protein, fibre and essential minerals. The spices used in this pulao not only enhance the flavour but also provide health benefits, including improved heart health and digestion. This nutritious dish can be consumed as a wholesome meal at lunch or dinner.
