18 Delicious Healthy Indian Recipes Flavorful

Craving bold flavors without the guilt? You’re in luck! Indian cuisine is a treasure trove of vibrant, wholesome dishes that are as nourishing as they are delicious. Whether you’re looking for quick weeknight dinners, cozy comfort food, or fresh seasonal bites, these 18 healthy Indian recipes will spice up your meal rotation—no takeout needed. Get ready to fall in love with every bite!

Spicy Lentil and Vegetable Stew

This hearty stew packs a punch with warming spices and tender veggies—perfect for cozy weeknights when you crave something wholesome but exciting.

Ingredients:

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (or more for extra heat)
• 1 cup dried green or brown lentils, rinsed
• 2 medium carrots, chopped
• 1 bell pepper (any color), diced
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups baby spinach
• 1 tbsp lemon juice

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add onion and cook for 5 minutes until softened. Stir in 3 cloves garlic and 1 tbsp tomato paste; cook for 1 minute.
2. Add 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp red pepper flakes, stirring to coat the onions. Toast for 30 seconds until fragrant.
3. Add lentils, carrots, and bell pepper, then pour in 4 cups vegetable broth and diced tomatoes (with juices). Season with 1/2 tsp salt and 1/4 tsp black pepper. Bring to a boil, then reduce heat to low and simmer uncovered for 25–30 minutes, stirring occasionally, until lentils are tender.
4. Stir in 2 cups baby spinach and 1 tbsp lemon juice until wilted, about 2 minutes. Taste and adjust salt or spice level if needed.

The lemon juice brightens the rich spices, while the spinach adds a fresh contrast to the earthy lentils—no bland bites here!

Tip: For extra creaminess, swirl in a spoonful of coconut milk or yogurt before serving.

Grilled Tandoori Chicken Skewers

These Grilled Tandoori Chicken Skewers bring smoky, spicy flavors straight to your backyard—marinated in yogurt and spices, they’re juicy, vibrant, and perfect for summer grilling.

• 1.5 lbs boneless, skinless chicken thighs, cut into 1.5-inch pieces
• 1 cup plain whole-milk yogurt
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 2 tbsp tandoori masala spice blend
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp salt
• 2 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1/4 cup chopped cilantro (for garnish)
• Lime wedges (for serving)

1. In a large bowl, whisk together 1 cup yogurt, 2 tbsp lemon juice, 2 tbsp olive oil, 2 tbsp tandoori masala, 1 tsp cumin, 1 tsp smoked paprika, 1 tsp salt, 2 minced garlic cloves, and 1 tbsp grated ginger until smooth.
2. Add chicken pieces to the marinade, tossing to coat evenly. Cover and refrigerate for at least 2 hours (or up to overnight).
3. Thread chicken onto skewers (if using wooden skewers, soak in water for 30 minutes first). Discard excess marinade.
4. Preheat grill to medium-high (about 400°F). Grill skewers for 5–6 minutes per side, turning once, until chicken reaches 165°F and has charred edges.
5. Garnish with chopped cilantro and serve with lime wedges.

The yogurt marinade keeps the chicken incredibly tender while the tandoori masala delivers that signature smoky depth—no fancy equipment required!

Tip: For extra char, press skewers gently onto the grill grates during cooking.

Quinoa Pilaf with Indian Spices

This fragrant quinoa pilaf is a quick, protein-packed side dish with warm Indian spices that’ll make your kitchen smell amazing.

Ingredients:

• 1 cup quinoa, rinsed
• 1 ½ cups vegetable broth
• 1 tbsp ghee (or olive oil)
• 1 small yellow onion, finely diced
• 2 garlic cloves, minced
• 1 tsp cumin seeds
• 1 tsp ground turmeric
• ½ tsp ground coriander
• ¼ tsp cayenne pepper
• ½ tsp salt
• 2 tbsp chopped fresh cilantro

Instructions:

1. Heat 1 tbsp ghee in a medium saucepan over medium heat. Add 1 tsp cumin seeds and toast for 30 seconds until fragrant.
2. Add the diced onion and cook for 3 minutes until soft. Stir in 2 minced garlic cloves, 1 tsp turmeric, ½ tsp coriander, ¼ tsp cayenne, and ½ tsp salt. Cook for 1 minute.
3. Add 1 cup quinoa and 1 ½ cups vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
4. Remove from heat, fluff with a fork, and stir in 2 tbsp cilantro.

The toasted cumin seeds and turmeric give this pilaf a nutty depth, while keeping it light enough to pair with curries or grilled meats.

Tip: For extra texture, stir in toasted slivered almonds before serving.

Cauliflower and Pea Curry

This cozy, veggie-packed curry is a weeknight hero—creamy coconut milk balances warm spices, while peas add a pop of sweetness.

Ingredients

• 1 tbsp coconut oil
• 1 small yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1/2 tsp salt
• 1 (13.5-oz) can full-fat coconut milk
• 1 small head cauliflower, cut into florets
• 1 cup frozen peas
• 1 tbsp lime juice
• Fresh cilantro, for garnish

Instructions

1. Heat 1 tbsp coconut oil in a large skillet over medium. Add onion and cook for 5 minutes until soft. Stir in garlic, ginger, 1 tbsp curry powder, 1 tsp turmeric, and 1/2 tsp salt; cook for 1 minute until fragrant.
2. Pour in coconut milk, scraping up any browned bits. Add cauliflower, stir to coat, then cover and simmer for 10 minutes.
3. Uncover, add peas, and cook for 3 minutes until heated through. Off heat, stir in 1 tbsp lime juice.
4. Garnish with cilantro and serve warm.

The magic here? The cauliflower soaks up all the spiced coconut milk, turning tender but never mushy.

Tip: Toast the curry powder in a dry pan for 30 seconds before using—it’ll deepen the flavor!

Roasted Sweet Potato Tikki

These crispy roasted sweet potato tikkis are a flavorful twist on the classic Indian snack—naturally sweet, warmly spiced, and perfect for dipping!

• 2 medium sweet potatoes (about 1.5 lbs), peeled and cubed
• 2 tbsp olive oil, divided
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp turmeric
• 1/4 tsp chili powder
• 1/2 tsp salt
• 1/4 cup breadcrumbs
• 2 tbsp chopped cilantro
• 1 tbsp lemon juice

1. Preheat oven to 400°F. Toss sweet potatoes with 1 tbsp olive oil, then spread on a baking sheet. Roast for 25 minutes until tender.
2. Transfer potatoes to a bowl and mash roughly. Stir in 1 tbsp olive oil, 1/2 tsp cumin, 1/2 tsp coriander, 1/4 tsp turmeric, 1/4 tsp chili powder, 1/2 tsp salt, 1/4 cup breadcrumbs, 2 tbsp cilantro, and 1 tbsp lemon juice. Mix until combined.
3. Shape into 8 small patties (about 2 tbsp each). Heat a skillet over medium and cook for 3–4 minutes per side until golden and crisp.

The roasted sweet potatoes add a caramelized depth that pairs beautifully with the earthy spices—no frying required for that perfect crunch!

Tip: For extra crispiness, chill the shaped tikkis for 20 minutes before cooking.

Spinach and Paneer Stir-Fry

This vibrant stir-fry pairs creamy paneer with tender spinach and a punchy spice blend—ready in under 20 minutes for a weeknight win!

Ingredients:

• 2 tbsp neutral oil (like avocado or grapeseed)
• 1 small yellow onion, thinly sliced
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1/2 tsp red chili flakes
• 8 oz paneer, cubed
• 5 oz fresh baby spinach
• 1/2 tsp salt
• 1 tbsp lemon juice

Instructions:

1. Heat 2 tbsp oil in a large skillet over medium-high. Add onion and cook for 3 minutes until softened. Stir in garlic, ginger, 1 tsp cumin, 1/2 tsp turmeric, and 1/2 tsp chili flakes; toast for 30 seconds until fragrant.
2. Add paneer and cook for 2 minutes per side until lightly golden. Toss in spinach and 1/2 tsp salt, stirring until just wilted, about 2 minutes.
3. Remove from heat and drizzle with 1 tbsp lemon juice. Serve warm with flatbread or rice.

The magic here? Crisp-edged paneer soaks up the earthy spices, while the lemon brightens every bite. Tip: For extra depth, sprinkle with garam masala just before serving.

Chickpea and Spinach Masala

This cozy, spiced-up masala is a one-pot wonder—packed with protein and vibrant flavors that’ll make your kitchen smell like an Indian bistro.

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 (15-oz) can chickpeas, drained and rinsed
• 1 (14.5-oz) can diced tomatoes
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/2 tsp garam masala
• 1/4 tsp cayenne pepper (optional)
• 1/2 tsp salt
• 1/2 cup water
• 4 cups fresh baby spinach
• 1/4 cup chopped cilantro, for garnish

Instructions:

1. Heat 2 tbsp olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes until softened. Stir in 3 garlic cloves and 1 tbsp ginger, cooking for 1 minute until fragrant.
2. Add the chickpeas, 1 can diced tomatoes, 1 tsp cumin, 1 tsp coriander, 1/2 tsp turmeric, 1/2 tsp garam masala, 1/4 tsp cayenne (if using), and 1/2 tsp salt. Pour in 1/2 cup water and simmer for 10 minutes, stirring occasionally.
3. Fold in the spinach and cook for 2–3 minutes until wilted. Garnish with cilantro.

The magic here? The chickpeas soak up all those warm spices while the spinach adds a fresh, silky contrast. Serve with naan or rice for a meal that feels indulgent but comes together in a flash.

Tip: For extra creaminess, swirl in a splash of coconut milk at the end.

Turmeric-Spiced Brown Rice

This golden-hued rice is fragrant, nutty, and packed with warm spices—a simple side that steals the show.

Ingredients:

• 1 cup long-grain brown rice, rinsed
• 2 cups water or low-sodium broth
• 1 tbsp olive oil or coconut oil
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp ground turmeric
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 3/4 tsp salt
• 1 tbsp lemon juice
• 2 tbsp chopped fresh cilantro (optional)

Instructions:

1. In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add the onion and cook for 3–4 minutes until softened. Stir in the garlic and cook for 30 seconds until fragrant.
2. Add the rinsed brown rice, 1 tsp turmeric, 1/2 tsp cumin, 1/4 tsp black pepper, and 3/4 tsp salt. Toast for 1 minute, stirring constantly.
3. Pour in 2 cups water, bring to a boil, then reduce heat to low. Cover and simmer for 35–40 minutes, or until liquid is absorbed and rice is tender.
4. Remove from heat, fluff with a fork, and stir in 1 tbsp lemon juice and cilantro (if using).

The turmeric not only adds earthy flavor but gives the rice a vibrant color that pairs beautifully with roasted veggies or grilled meats.

Tip: For extra depth, toast whole cumin seeds with the onions before adding the ground spices.

Baked Samosas with Whole Wheat Crust

These crispy, golden samosas get a wholesome twist with a nutty whole wheat crust—perfect for guilt-free snacking or a crowd-pleasing appetizer.

Ingredients:

• 2 cups whole wheat flour
• 1/4 cup + 2 tbsp olive oil, divided
• 1/2 tsp salt
• 1/2 cup warm water
• 2 medium potatoes, peeled and diced
• 1/2 cup frozen peas, thawed
• 1 tsp cumin seeds
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper
• 1 tbsp lemon juice
• 2 tbsp chopped cilantro

Instructions:

1. Make the dough: In a bowl, mix 2 cups whole wheat flour, 1/4 cup olive oil, and 1/2 tsp salt. Gradually add 1/2 cup warm water until a firm dough forms. Knead for 2 minutes, cover, and rest for 30 minutes.
2. Cook the filling: Boil potatoes until tender (8–10 minutes), then drain. Heat 2 tbsp olive oil in a pan over medium. Add 1 tsp cumin seeds, sizzle for 30 seconds, then stir in potatoes, peas, 1 tsp garam masala, 1/2 tsp turmeric, and 1/4 tsp cayenne. Cook for 3 minutes. Off heat, mix in 1 tbsp lemon juice and 2 tbsp cilantro.
3. Assemble: Divide dough into 8 balls. Roll each into a 6″ circle, cut in half, and fold into cones. Fill with 1 tbsp filling, seal edges with water, and crimp.
4. Bake: Arrange on a parchment-lined tray. Bake at 400°F for 25 minutes, flipping halfway, until crisp and golden.

The whole wheat crust adds a hearty depth to these samosas, while the spiced potato-pea filling stays irresistibly fluffy. Tip: For extra crunch, brush samosas with a little olive oil before baking.

Coconut Milk and Fish Curry

This creamy, fragrant curry comes together in under 30 minutes—perfect for busy weeknights when you crave something cozy but exciting.

Ingredients:

• 1 tbsp coconut oil
• 1 small yellow onion, finely chopped
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tbsp red curry paste
• 1 tsp ground turmeric
• 1 (13.5 oz) can full-fat coconut milk
• 1 tbsp fish sauce
• 1 tsp brown sugar
• 1 lb firm white fish (like cod or halibut), cut into 2-inch chunks
• 1 cup baby spinach
• Juice of 1 lime
• Fresh cilantro, for garnish

Instructions:

1. Heat 1 tbsp coconut oil in a deep skillet over medium heat. Add onion and cook for 3 minutes until soft. Stir in 3 garlic cloves and 1 tbsp ginger, cooking for 1 minute until fragrant.
2. Add 1 tbsp red curry paste and 1 tsp turmeric, stirring to coat the onions. Pour in 1 can coconut milk, 1 tbsp fish sauce, and 1 tsp brown sugar. Simmer for 5 minutes, stirring occasionally.
3. Gently add fish to the skillet, spooning sauce over the pieces. Cover and cook for 6–8 minutes until the fish flakes easily.
4. Stir in 1 cup spinach and lime juice until wilted, about 1 minute. Garnish with cilantro.

The lime juice brightens the rich coconut milk, while the spinach adds a fresh contrast to the tender fish—no bland bites here!

Tip: For extra heat, add a thinly sliced Thai chili with the garlic and ginger.

Mung Bean and Coconut Salad

This vibrant, protein-packed salad is a refreshing twist on classic bean salads, with creamy coconut and a bright lime dressing that’ll make it a summer staple.

Ingredients:

• 1 cup dried mung beans, rinsed
• 1 (13.5 oz) can full-fat coconut milk
• 3 tbsp lime juice (about 1½ limes)
• 1 tbsp honey
• 1 tsp grated fresh ginger
• ½ tsp salt
• ¼ cup chopped cilantro
• ¼ cup toasted unsweetened coconut flakes
• 1 small shallot, thinly sliced

Instructions:

1. Cook the mung beans: In a medium pot, cover the mung beans with 3 cups of water. Bring to a boil, then reduce heat to low and simmer uncovered for 20–25 minutes until tender but still slightly firm. Drain and rinse under cold water.
2. Make the dressing: Whisk together the coconut milk, lime juice, honey, ginger, and salt in a large bowl until smooth.
3. Combine: Add the drained mung beans, cilantro, coconut flakes, and shallot to the dressing. Toss gently to coat.
4. Chill: Refrigerate for at least 30 minutes before serving to let flavors meld.

The creamy coconut dressing clings perfectly to the tender beans, while the toasted flakes add a nutty crunch—no one will guess how simple it is to make!

Tip: For extra texture, add diced cucumber or red bell pepper just before serving.

Spiced Roasted Eggplant Dip

This smoky, warmly spiced dip is a crowd-pleaser—perfect for scooping up with pita or slathering on sandwiches. Roasting the eggplant deepens its flavor, while a touch of cumin and smoked paprika adds a cozy kick.

Ingredients:

• 2 medium eggplants (about 2 lbs total)
• 3 tbsp olive oil, divided
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 small garlic clove, minced
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 400°F. Halve eggplants lengthwise and score the flesh in a crosshatch pattern. Brush with 2 tbsp olive oil and place cut-side down on a baking sheet.
2. Roast for 35–40 minutes until the flesh is very tender and the skins are wrinkled. Let cool slightly, then scoop the flesh into a bowl, discarding skins.
3. Mash the eggplant with a fork until mostly smooth. Stir in remaining 1 tbsp olive oil, 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp salt, 2 tbsp tahini, 1 tbsp lemon juice, and minced garlic.
4. Transfer to a serving dish and garnish with chopped parsley. Serve warm or at room temperature.

The double hit of smoky paprika and earthy cumin makes this dip irresistible—plus, roasting the eggplant whole keeps it lusciously creamy without extra oil.

Tip: For extra smokiness, char the eggplant directly over a gas burner for 2–3 minutes per side before roasting.

Red Lentil and Tomato Soup

This cozy, protein-packed soup comes together in under 30 minutes—perfect for busy weeknights when you crave something hearty but don’t want to fuss.

Ingredients

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp red pepper flakes
• 1 cup dried red lentils, rinsed
• 1 (14.5 oz) can crushed tomatoes
• 4 cups vegetable broth
• 1/2 tsp salt
• 1 tbsp lemon juice
• Fresh cilantro, for garnish

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add the onion and cook for 3–4 minutes until soft. Stir in the garlic, 1 tsp cumin, 1/2 tsp smoked paprika, and 1/4 tsp red pepper flakes; cook for 1 minute until fragrant.
2. Add the lentils, crushed tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 15–20 minutes, stirring occasionally, until the lentils are tender.
3. Stir in 1/2 tsp salt and 1 tbsp lemon juice. Taste and adjust seasoning if needed. Serve topped with fresh cilantro.

The lemon juice brightens the rich tomato base, while the smoked paprika adds a subtle depth that makes this soup taste like it simmered all day.

Tip: For extra creaminess, blend half the soup with an immersion blender before serving.

Grilled Vegetable Kebabs with Mint Chutney

These vibrant kebabs are a summer staple—charred veggies meet zesty mint chutney for a fresh, crowd-pleasing bite.

Ingredients

• 1 red bell pepper, cut into 1-inch pieces
• 1 zucchini, sliced into ½-inch rounds
• 1 red onion, cut into 1-inch chunks
• 8 oz cremini mushrooms, stems trimmed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp salt
• ¼ tsp black pepper
• Wooden or metal skewers

For the Mint Chutney:

• 1 cup fresh mint leaves, packed
• ½ cup plain yogurt
• 1 tbsp lemon juice
• 1 small garlic clove
• ½ tsp salt
• ¼ tsp sugar

Instructions

1. Prep the grill: Heat to medium-high (about 400°F). If using wooden skewers, soak in water for 20 minutes.
2. Toss veggies: In a bowl, combine bell pepper, zucchini, onion, and mushrooms with 2 tbsp olive oil, 1 tsp smoked paprika, ½ tsp salt, and ¼ tsp black pepper. Thread onto skewers.
3. Grill: Cook kebabs for 10–12 minutes, turning occasionally, until veggies are tender with light char marks.
4. Make chutney: Blend 1 cup mint, ½ cup yogurt, 1 tbsp lemon juice, garlic, ½ tsp salt, and ¼ tsp sugar until smooth.

The smoky-sweet veggies pair perfectly with the bright, herby chutney—it’s a combo that’ll have everyone reaching for seconds.

Tip: For extra flavor, brush kebabs with leftover chutney during the last 2 minutes of grilling.

Healthy Masoor Dal with Cumin and Garlic

This cozy red lentil dal is packed with earthy cumin and garlic—simple, nourishing, and ready in under 30 minutes.

Ingredients

• 1 cup dried red lentils (masoor dal), rinsed
• 3 cups water
• 2 tbsp olive oil
• 1 tsp cumin seeds
• 4 garlic cloves, minced
• 1 tsp ground turmeric
• 1 tsp salt
• 1/2 tsp red chili flakes (optional)
• 1 tbsp lemon juice
• Fresh cilantro, chopped (for garnish)

Instructions

1. In a medium pot, combine lentils and water. Bring to a boil, then reduce heat to simmer uncovered for 15 minutes, skimming off any foam.
2. Meanwhile, heat olive oil in a small skillet over medium. Add cumin seeds and toast for 30 seconds until fragrant. Stir in minced garlic, turmeric, salt, and chili flakes (if using); cook 1 minute until garlic is golden.
3. Pour the spiced oil mixture into the cooked lentils. Stir in lemon juice and simmer 5 more minutes until creamy. Mash lightly with a spoon if desired.
4. Garnish with cilantro and serve warm. The toasted cumin seeds add a nutty crunch that plays perfectly against the velvety lentils.

Tip: For extra richness, swirl in a spoonful of coconut milk or ghee just before serving.

Spiced Pumpkin and Coconut Soup

This velvety soup blends warm spices with creamy coconut milk for a cozy bowl that feels like a hug in every spoonful.

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 (15-oz) can pumpkin puree
• 1 (13.5-oz) can full-fat coconut milk
• 3 cups vegetable broth
• 1 tbsp maple syrup
• 1 tsp ground cumin
• 1/2 tsp ground ginger
• 1/4 tsp cayenne pepper
• 1 tsp salt
• Toasted pumpkin seeds and cilantro for garnish (optional)

Instructions:

1. Heat 2 tbsp olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes until translucent. Stir in 3 minced garlic cloves and cook for 1 minute until fragrant.
2. Add the pumpkin puree, coconut milk, vegetable broth, 1 tbsp maple syrup, 1 tsp cumin, 1/2 tsp ginger, 1/4 tsp cayenne, and 1 tsp salt. Whisk until smooth.
3. Bring to a gentle simmer, then reduce heat to low and cook uncovered for 15 minutes, stirring occasionally.
4. Blend with an immersion blender (or carefully transfer to a countertop blender) until silky-smooth. Taste and adjust salt if needed.
5. Ladle into bowls and top with pumpkin seeds and cilantro if desired.

The cayenne adds just a whisper of heat, balancing the sweetness of the pumpkin and coconut for a soup that’s rich but never heavy.

Tip: For extra depth, toast the cumin and ginger in a dry skillet for 30 seconds before adding to the soup.

Vegetable Biryani with Basmati Rice

This fragrant, one-pot veggie biryani is packed with warming spices and fluffy basmati rice—perfect for a cozy weeknight dinner that feels special.

Ingredients:

• 1.5 cups basmati rice, rinsed and drained
• 2 tbsp ghee or vegetable oil
• 1 medium yellow onion, thinly sliced
• 1 large carrot, diced
• 1 cup cauliflower florets
• 1/2 cup green beans, trimmed and cut into 1-inch pieces
• 1 tsp cumin seeds
• 1 tsp ground turmeric
• 1 tsp garam masala
• 1/2 tsp ground cardamom
• 1/4 tsp cayenne pepper (optional)
• 1.5 tsp salt
• 2.5 cups vegetable broth
• 1/4 cup chopped cilantro, for garnish

Instructions:

1. In a large pot or Dutch oven, heat 2 tbsp ghee over medium heat. Add 1 tsp cumin seeds and toast for 30 seconds until fragrant. Stir in 1 thinly sliced onion and cook for 5 minutes until softened.
2. Add carrot, cauliflower, and green beans, stirring to coat. Sprinkle with 1 tsp turmeric, 1 tsp garam masala, 1/2 tsp cardamom, 1/4 tsp cayenne (if using), and 1.5 tsp salt. Cook for 2 minutes to toast the spices.
3. Stir in 1.5 cups rinsed basmati rice until evenly coated. Pour in 2.5 cups vegetable broth, bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes.
4. Turn off heat and let sit, covered, for 10 minutes. Fluff with a fork and garnish with 1/4 cup chopped cilantro.

The layers of toasted whole and ground spices infuse every bite, while the veggies stay crisp-tender against the fluffy rice. Tip: For extra richness, drizzle with a little melted ghee before serving.

Low-Fat Yogurt and Cucumber Raita

This cooling yogurt and cucumber raita is the perfect balance of creamy and crisp—ideal for pairing with spicy dishes or enjoying as a light snack.

• 2 cups plain low-fat yogurt
• 1 medium cucumber, peeled and grated (about 1 cup)
• 1/4 cup fresh cilantro, finely chopped
• 1/2 tsp ground cumin
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1 tbsp lemon juice

1. Place the yogurt in a medium bowl and whisk until smooth.
2. Squeeze the grated cucumber in a clean towel to remove excess moisture, then stir it into the yogurt.
3. Add the cilantro, 1/2 tsp ground cumin, 1/4 tsp salt, 1/8 tsp black pepper, and 1 tbsp lemon juice. Mix well.
4. Chill for at least 30 minutes before serving to let the flavors meld.

The raita’s refreshing crunch and subtle spice make it a standout condiment—no heavy cream needed for that luscious texture!

Tip: For extra freshness, sprinkle a pinch of chaat masala or mint leaves on top before serving.

Conclusion

With these 18 flavorful and healthy Indian recipes, you’ve got a treasure trove of delicious meals to explore! Whether you’re craving something spicy, creamy, or packed with veggies, there’s a dish here for everyone. Give them a try, and don’t forget to share your favorites in the comments or pin this roundup to Pinterest for later. Happy cooking!