You are here
10 Healthy Indian Recipes You Can Make at Home
Amy Gorin Nutrition
Creamy Rice with Parsnip, Onion, and Pepper
This recipe is a more nutritious spin on Indian basmati rice. The creamy recipe uses brown basmati rice, which provides satiating fiber, and includes extra doses of nutrient-rich veggies via parsnips, onions, and bell peppers.
Get the recipe: Creamy Rice with Parsnip, Onion, and Pepper
Shahzadi Devje, R.D., C.D.E., M.Sc.
Handvo Savoury Vegetable Cake
Handvo is a traditional Gujarati spicy, savory cake. "This simpler version loads on more veggies, with extra cabbage and the addition of peas and scallions, plus herbs," says Shahzadi Devje, R.D., C.D.E., M.Sc. "The reduction of semolina, with the addition of chickpea flour, gives this an additional nutritional boost!"
Get the recipe: Handvo Savoury Vegetable Cake
Gita Patel, M.S., R.D.N., C.D.E.
Stir-Fried Vegetables with Edamame
"The recipe is nutrient dense, low in fat, and high in fiber and protein," says Gita Patel, M.S., R.D.N., C.D.E., author of Blending Science with Spices: Tasty Recipes & Nutrition Tips for Healthy Living. Plus the turmeric in the dish offers numerous health benefits. Like what? Well, here's everything you need to know about curcumin and turmeric.
Get the recipe: Stir-Fried Vegetables with Edamame
The Delicious Crescent
Spicy Meat and Potato Patties
Two of these spicy broiled patties will cost you just 156 calories and offer a healthy amount of lean protein from the beef, says Roxana Begum, Ph.D., R.D. "The potatoes provide potassium, vitamin C, vitamin B6, and fiber," she adds.
Get the recipe: Spicy Meat and Potato Patties
Caitilin Perez, R.D.N.
Indian-Inspired Vegetable and Barley Soup
"I created this delicious Indian-inspired soup when plain veggie soup wasn't cutting it," says Caitilin Perez, R.D.N., of Nourished Nutrition Counseling & Education. "It delivers a rich, delicious flavor with all of the spices inspired by Indian cuisine." Top your bowl off with a drizzle of creamy Greek yogurt for a boost of added protein. Plus, you'll get two servings of vegetables!
Get the recipe: Indian-Inspired Vegetable and Barley Soup
Alexandra Caspero, R.D.
Slow Cooker Indian Butter Chickpeas
"This recipe is packed with protein, plus it's vegan and gluten-free," says Alexandra Caspero, R.D., blogger at DelishKnowledge.com. "Typical butter chicken uses almost a cup of butter per recipe, but not here! These slow cooker chickpeas are a healthier take on the favorite Indian dish, with no butter required."
Get the recipe: Slow-Cooker Indian Butter Chickpeas
Lorelle Del Matto, M.S., R.D.N.
Indian Spice-Crusted Fish with Mint, Cilantro, and Ginger Sauce
"Lean, protein-rich cod or other white fish gets a flavor boost from an Indian spice crust and a ginger-and-herb-laced yogurt sauce," says Lorelle Del Matto, M.S., R.D.N. Turmeric is what gives this dish its golden color, and Del Matto says the spice's active ingredient , curcumin, has antioxidant and tumor-suppressing properties. "Additionally, fenugreek has been shown to benefit blood glucose control," she says. (Try these, too: Tasty Recipes to Add Turmeric to Your Life.)
Get the recipe: Indian Spice-Crusted Fish with Mint, Cilantro, and Ginger Sauce
Karman Meyer, R.D.
Easy Chickpea and Squash Crockpot Curry
This curry recipe is vegan-friendly and filled with butternut squash, kale, onions, and peas. "Using canned beans is an easy way to add protein and fiber, plus they don't require any prep!" says Karman Meyer, R.D. "Just be sure to thoroughly rinse them prior to using." This reduces the sodium by as much as 40 percent.
Get the recipe: Easy Chickpea and Squash Crockpot Curry
Tina Gowin Carlucci, R.D.N.
Gujarati-Style Kidney Beans
"This kidney bean recipe is packed with plant-based protein and fiber, is totally tasty, and cooks up pretty quick," says Tina Gowin Carlucci, R.D.N. "But it tastes even better when it is given time to marinate!"
Get the recipe: Gujarati-Style Kidney Beans
Triad to Wellness
Velvety Red Lentil Soup with Sweet Potatoes
"The sweet potatoes add a creamy, healthier spin on a classic red lentil soup," says Tracee Yablon, R.D.N., C.H.H.C., culinary nutrition director at Triad to Wellness. "Thanks to the sweet potatoes, this recipe is packed full of potassium, magnesium, iron, calcium, manganese, and contains 400 percent of the daily recommended value for vitamin A." The ginger also adds an aromatic, spicy flavor with a dose of anti-inflammatory benefits.
Get the recipe: Velvety Red Lentil Soup with Sweet Potatoes