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Top 5 Healthy Indian Food Recipes for Lunch.

A veg diet has been associated with a reduced risk of chronic illnesses. This meal is also regarded as helping people lose weight. However, if you eat loads of fats or are highly processed food, there will be an ill impact on your health. One of the numerous benefits of eating Indian food is that it often comprises meals that emphasize healthy cereals, vegetables, fiber, and plant-based protein. Each of these foods is low in sugar and fats. They also aid in the faster onset of fullness, preventing binge eating. Aside from that, Indian recipes offer a wide range of options, and you can prepare a wholesome lunch out of these recipes. Here you will get a few healthy Indian food recipes that you can have for your lunch. 

5 most healthy Indian recipes that you can have for your lunch:

  1. Rajma and Urad dal Recipe
  • Wash the rajma (red kidney beans) and sabut urad (black gram lentils) and soak them in water overnight. They should be washed and cooked together until they are extremely mushy. Mash the bean-lentil combination until it is slightly mushy. 
  • To make a smooth paste, combine the onion and tomato. Set aside for now.
  • Warm the oil/ghee in a pan. Sauté for almost a minute with bay leaf, ginger, and garlic. Add the onion-tomato mixture and medium heat until the raw onion scent is gone.
  • Because this recipe uses less oil, you may notice that the paste dries out. If this occurs, add 2 or 3 drops of distilled water and continue to cook.
  • Sauté for about a minute after adding all of the spice ingredients. Bring the mashed bean-lentil combination and the salt to a simmer, whisking constantly. If the Ras is too thick, dilute it with 1/4 to 1/2 cup of water.
  • Allow 8 to 10 minutes for the rasedar to simmer. Mix in the cream/milk thoroughly. Remove the pan from the heat.
  • Sprinkle with chopped coriander and serve with fresh ghee or cream. Serve with roti or rice while still warm.
  1. Vegan dal makhani: 
  • Rinse the urad and kidney beans together. 
  • Add 4 cups of water to a large mixing basin. Allow soaking for 24 hours.
  • Rinse and move the soaked lentils to your pressure cooker.
  • Secure the lid, tighten the knob, and set the timer at high pressure for 25 minutes. Allow 10-15 minutes for the steam to be naturally released.
  • Open the top after 1 hour and examine the kidney beans. Cook for another 5 minutes on the same heat levels if they aren’t completely soft and mushy. 
  • NOTE: Mash or combine a quarter of the dal for a creamier texture.
  • Combine onion, garlic, ginger, and 2 tablespoons of water in a blender. To form a paste, combine all of the ingredients in a blender.
  • Set your electric pressure cooker to sauté (or medium heat on your stovetop/jiggle top pressure cooker).
  • Pour in the oil. Add the onion-garlic-ginger mixture once it’s heated. Stir often and cook for 8 to 9 minutes until the paste is reddish.
  • Blended tomatoes, turmeric powders, Kashmiri red chili powder, cumin powder, coriander powder, and salt are added following.
  • Cook for 12-15 minutes, or until the liquid has mostly evaporated and the oil has separated from the mixture. Stir the mixture constantly.
  • Bring to a simmer with the prepared dal and 1 cup of water. Allow for 5-6 minutes of simmering time for a thicker consistency.
  • Turn the heat off. Pour in the coconut cream.
  1. Vegetable pulao: 
  • In a big Kadhai, 2 tbsp. ghee, heated 5 cashews, 1 tsp cumin, 1 bay leaf, 1-inch cinnamon, 2 pod cardamom, 3 cloves, 12 tsp pepper
  • Sauté over low heat until the ingredients are fragrant.
  • 5 onions should now be added and sautéed until the color changes somewhat.
  • Add 1 tomato and continue to cook until the tomatoes are soft and tender.
  • 5 beans, 3capsicums, 2 tbsp. Peas, 6 carrots, and 3 potatoes are also good additions.
  • Cook for a minute, just until the vegetables are fragrant.
  • Add 2 cups water and bring to a boil, constantly stirring—1 cup basmati rice. Make sure to soak the basmati rice for at least 20 minutes.
  • Mix thoroughly, cover the lid and cook for 20 minutes.
  • The veg pulao is prepared to eat after 20 minutes.
  1. Chickpea curry: 
  • To prepare the paste, heat a small amount of the 2 tbsp. oil in a frying pan, add 1 diced onion and 1 tsp fresh or dried chili, and sauté for 8 minutes, or until softened.
  • In a mixing bowl, combine 9 garlic cloves, thumb-sized pieces of peeled ginger, and the remaining oil. Then add 1 tablespoon ground coriander, 2 tablespoons ground cumin, 1 tablespoon garam masala, 2 tablespoons tomato purée, 4 tablespoons salt, and the fried onion. Add a drop of water or extra oil if necessary to make a fine consistency.
  • In a pot over medium heat, cook the paste for 2 minutes, stirring periodically to avoid sticking.
  • Add two 400g cans of drained chickpeas and a 400g can of tomato puree, and cook for 5 minutes until the liquid has been absorbed.
  • Heat for 5 minutes further after adding 100g creamed coconut and a little water, then add 12 tiny bags of chopped coriander and 100g spinach and sauté until cooked.
  • Serve hot or dhal and more coriander on top (or both).
  1. Sambhar:
  • First, combine 3 cups toor dal with 2 cups of water in a pressure cooker. 
  • Add a pinch of turmeric as well—Cook for 4 whistles in a pressure cooker.
  • Next, soak a little half-lemon-sized tamarind in water in a small basin.
  • Prep and chop vegetables such as carrots, eggplant, drumsticks, onions, and tomatoes.
  • Pour the tamarind water into a big Kadai.
  • It is recommended to add 1 tsp jaggery/sugar, green chilli, salt, and turmeric.
  • Moreover, combine all of the cut veggies in the same bowl.
  • Next, mash the dal thoroughly once it has been prepared.
  • The veggies should be cooked thoroughly after 10 minutes.
  • Bring the toor dal to a boil now with the crushed toor dal. Add 2 teaspoons of sambar powder.
  • Put the sambar powder to a boil in a pot. Heat the urad dal, mustard seeds, hing, curry leaves, and red chilies to make the tempering.
  • Toss the tempering into the just-made sambar. The sambar is finally ready.

ConclusionIndian food is healthy to eat, and if you opt for Indian food, you can resist so many diseases. Indian food is made out of fresh ingredients. It also entails creating dishes from home, which means fewer preservatives and artificial chemicals are used. Haldi, Ajwain, ginger, garlic, cardamom, and chilies are commonly used in Indian cuisine. And not to mention, all these spices and ingredients have some health benefits. Try these recipes and enjoy your healthy and authentic Indian lunch. If you want to try such more dishes, you can check out the SpicYum, where you will find a whole range of healthy Indian recipes for lunch that is easy to cook and delicious. 

 

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