Healthy Indian Dinner Menu (2022)

Healthy Indian Dinner Menu is a useful book consisting of recipes. The detailed, step by step instructions with images make it easy to learn how to make delicious and healthy indian dinner menu in your own kitchen. By reading this book, you can learn many difficult task of cooking. For example, how to make mini chapati, vegetable korma and so on.

Fantastic Indian Dinner Recipes

Below you will find a wide variety of dinner recipes, including vegetarian, rice, chicken, and meat dishes. The majority of them are one-pot, simple and easy recipes that don’t require exotic ingredients or elaborate techniques.

Some of the recipes use a pressure cooker to make cooking easier, however all of them can also be made on the stovetop.

An Indian Dinner Meal

A classic Indian dinner or even lunch for that matter consists of a vegetable side dish and meat, chicken, or seafood curry if you are a meat-eater.

It is served with a side ofrice, flatbread likerotiorparathaand lentil stew (dal).

The meal is often accompanied with yogurt, pickle (achar), papad, salad and/ or chutney.

What to serve with these Dinner Recipes?

When served with roti, naan, paratha, or basmati rice, these recipes become complete satisfying dinners. You can serve any type of rice instead of basmati rice.

Looking forlow-carboptions, just pair a nice salad with your favorite dish!

Indian Dinner Cooking Tips

  • Seeking the most appropriate kitchen gadgets to make cooking easier – a goodfood processorand ablenderis definitely your best friend.
  • Use a pressure cooker orinstant pot– this will significantly reduce your cooking time
  • Buy a readymade ginger garlic paste or keep homemadegingerandgarlic pastehandy – this saves 5-10 mins of prep time.
  • Buy and keep common spice blends in your pantry – thespice listis exhaustive. You don’t need all of them.
  • Make thebase gravy of onion, tomato, ginger and garlicin large quantity and freeze it for later use if possible – you can fix a quick weeknight dinner if you have the base sauce readily available.
  • Skip onions – this is my favorite tip! No onions means no chopping and browning and that will easily save you 10-12 minutes.
  • Cook a large quantity of Indian curry so that you may freeze it and eat it later – having extras in the freezer will have you sorted on busy weeknights.

Vegetarian Dinner Recipes

Palak Paneer

Healthy Indian Dinner Menu (1)

Palak paneer is a popular North Indian dish that combines Indian-style cottage cheese with a nutritious spinach sauce that has been spiced.

This is one of my favorite vegetarian entrée to order in Indian restaurants.

This weeknight dinner recipe is so easy to prepare at home and takes 20 minutes in the instant pot. Serve with basmati rice ornaan bread!

Paneer Tikka Masala

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Paneer Tikka Masala is a tasty and aromatic curry cooked with marinated and grilled paneer cubes and warm spices, simmered in a creamy onion tomato sauce.

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You’ll never order takeout for dinner again after making this restaurant-quality Paneer Tikka Masala in the instant pot.


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Lobia Masala (Black Eyed Peas Curry) is a classic North Indian recipe that is simple to prepare in the pressure cooker. It’s cooked with loads of ginger, garlic, and aromatic spices in an onion-tomato sauce.

It makes a complete dinner meal when served with a side of steaming basmati rice and parathas. This recipe is gluten-free and vegan.

Vegetable Korma

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This restaurant-style creamy vegetable korma curryis a perfect blend of vegetables with a creamy coconut-based sauce. A vegan and gluten-free curry that pairs perfectly with naan or rice.

Make this easy Korma in your pressure cooker for a great weeknight dinner.

Aloo Gobi (Cauliflower and Potato Curry)

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Aloo Gobi is a traditional vegetarian Indian dish that translates to potatoes (aloo) and cauliflower (gobi). It’s a one-pot, super-easy, comforting dish that comes together quickly. Serve with a side of rice or roti.

This dish is bursting with flavor, and you’ll want to make it for dinner every night.

Saag Aloo (Spinach And Potato Curry)

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Saag aloo, a beautifully spiced dish made with potatoes and spinach, is a great recipe for curry night or a delicious and filling lunch on its own.

This easy and authentic dish uses ghee and spices, which create an amazing aromatic sauce that clings to the potatoes and spinach. Serve it with basmati rice or naan bread.

Aloo Baingan (Eggplant and Potato Curry)

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Aloo Baingan (Eggplant and Potato Curry) appears to be a simple weeknight meal. However, when cooked properly, it becomes something that everyone will love.

This recipe is easy to make, is vegan friendly and is full of flavor. Perfect even for entertaining!

Instant Pot Potato Masala

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Potato Masala, also known as Aloo Masala, is an Indian dish made with yellow potatoes, onions sautéed in butter, and a flavorful blend of spices and fresh chilies.

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Make it as a stuffing for masala dosas, a finger licking side dish, or even a savoury breakfast with toast.

Serve it as a unique and healthy potato salad at your next picnic or bbq to shake things up.

Pav Bhaji (Spiced Mashed Vegetables)

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Pav Bhaji is the ultimate street food from the western part of India. It’s a delicious mash-up of potatoes, tomatoes, onions, cauliflower, green peppers, green peas, and spices. You scoop this curry with a soft, buttery and toasted pav (dinner roll).

It’s also a fairly simple recipe to prepare, taking only a few minutes in the pressure cooker.

This is a great dinner recipe and everyone including kids will love it. Am sure you will get addicted to it after the very first try!

Dal Tadka

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Dal Tadka or Yellow Dal Tadka is a spicy Indian lentil dish that makes the best comfort food for dinner on a cold winter night.

Yellow Split Pigeon pea are cooked in aromatics like onion and garlic, tomatoes and spices until creamy, then topped with a sizzling spiced oil that has been tempered (tadka).

This recipe tastes awesome and can compete with your usual takeout. It is super simple to cook and is ready in a jiffy in the instant pot.

It tastes best when served with plain rice and a dollop ofghee(clarified butter) on top.

Paneer Jalfrezi

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Paneer Jalfrezi is a delectable vegetarian stir-fry curry with paneer (Indian cottage cheese), onions, and bell peppers in a spicy onion tomato sauce.

This restaurant-style Paneer Jalfrezi makes a perfect weeknight dinner that takes only 15 minutes to prepare.

It is bursting with flavor and goes well with roti, naan orjeera rice. We also like to makePaneer Frankiewith this jalfrezi recipe.

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Must Eat Food In dinner For Weight Loss

Hello everyone, hope all of you are keeping safe and are healthy and happy. When you’re trying to lose those few extra kilos, unplanned, unhealthy and late dinner just wouldn’t help. On the other hand, it also doesn’t mean that your dinner has to be only a soup or salad. You can consume a healthy, filling and diet friendly dinner using locally available ingredients. This article is about the food which you should include in your dinner

1. Tryptophan

  • Tryptophan is an essential amino acidfound in food which is high in protein
  • It increases production of serotonin in the body which ultimately has the following benefits
    • Promotes healthier and better quality sleep
    • Relief from depression and anxiety
    • Increased emotional well being
    • Managing pain tolerance

2. Magnesium

  • Magnesium maintains healthy brain function
  • Maintains healthy heartbeat
  • Helps regulate muscle contractions
  • Helps lower BP
  • Improved quality sleep
  • Reduces symptoms of depression
  • Helps in protein synthesis
  • Helps in calcium absorption

3. Slow Carbs

  • Complex carbs with low GI index
  • Most of these carbs are broken down into glucose, a type of sugar that can be easily used for energy
  • Complex carbs are healthier as they pack more nutrients and fiber and taking longer to digest making them a more filling option

4. Soluble and Insoluble Fiber

  • Including fiber in diet can help lower cholesterol
  • Lower cholesterol further prevents chronic diseases such as type 2 diabetes and other heart diseases

5. Healthy Fat

  • Healthy fat like coconut oil and desi ghee do wonders for your body
  • Healthy fat also include nuts and seeds
  • These healthy fat help reduce the risk of heart diseases in the body
  • These are extremely good for your cholesterol levels as well

Examples of some food which should be included in dinner

  • Whole grain, steel cut oats, barley daliya, quinoa and ragi
  • Lentils and legumes
  • Soy milk, tofu, soya chunks, soy vadi
  • Green leafy vegetables like spinach
  • Milk and milk products
  • Eggs
  • Turkey, chicken and fish
  • Semi cooked veggies (cooked in healthy oil)
  • Bhindi (okra)
  • Beans and mushrooms
  • Butternut squash
  • Nuts and seeds (almonds, pumpkin seeds)
  • Dried fruits (figs, prunes and dry dates)

What can you include in a Low Carb Dinner ?

  • Eggs / paneer / chana with veggies cooked in healthy fat
  • 1/2 cup quinoa, daliya (cooked) with protein and veggies
  • Bedtime milk or evening milk : have coco mlik, turmeric milk, moon milk or almond milk

Some important pointers

  • Contrary to popular belief, your dinner needs to be filling
  • But make sure you eat your dinner 3-4 hours before going to bed
  • Eating early dinner has the following advantages
    • Assistance in weight loss
    • Reduces the risk of obesity
    • Reduces risk of cancer
    • Improved mood and energy levels
    • Better sleep
    • Improves the heart health

Healthy Indian Dinner Recipes | Easy Healthy Dinner Recipes

Healthy Indian Dinner Recipes: Find here the best healthy Indian dinner recipes to prepare at home. From sabudana khichdi to riceless chicken biryani and low fat butter chicken, we have got it all along with key ingredients and step by step process.

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Healthy Indian Dinner Recipes

Healthy Indian Dinner Recipes:Ahealthy dinnermight give you a picture of bland and dull salads, flavourless bowls of food that might turn you off. Since the popular notion of healthy food remains to the date that it can’t be delicious and appetising, we only think of boring dishes like asaladbowl, clearsoupsand anything that is tasteless. However, this is not really the case. You can eat healthy without compromising much on the taste and flavours because going healthy doesn’t really mean banning all the carbs and fat from your diet. Indian cuisine is all about mouth-watering delicacies, packed with flavourful spices and herbs, cooked in oil and dollops of butter, and perhaps this is one of the reasons why we cannot imagine Indian food and healthy dinner together. This is what we are trying to change here through this article.

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We know we usually get bored of eating the same kind of food every day, but different cooking techniques and ingredients added to the same dishes may allow you to enjoy them in a healthier way. Various nutritionists believe that eating healthy is all about eating desirable for with a healthy twist; for example,biryanimade with vermicelli instead of rice or butter chicken without butter but the same mouth-watering flavours. Sounds interesting, right? With the healthy Indian dinner recipes here, you will know what we are talking about. The foodie inside you will definitely love these healthy recipes.

Here Are Healthy Indian Dinner Recipes That You Can Prepare At Home:

1. Kesari Sabudana Khichdi

The ultimate comfort food of India, khichdi is a light and easy dish to prepare. It is known as Pongal in Tamil Nadu, Huggi in Karnataka, Pulagam in Andhra, and Khichdi in parts North India. It is popularly made with just two basic ingredients – rice and lentil – which bring a sense of warmth and comfort. However, there are many versions of khichdi made in different household around the country. This version of khichdi is cooked with sabudana and garnished generously with saffron, perfect to cook and relish during the Navratri season as well.

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A light dish made with sago or sabudana.

2. Palak Paneer

A favourite dinner recipe, palak paneer is a luscious gravy dish that you can savour with rice or roti. It has cottage cheese (paneer) chunks doused in a thick, flavourful spinach curry.Spinachis one of the most nutritious green leafy vegetables that you can include in your diet. Loaded with fibre, vitamin A and antioxidants, spinach (palak) is one healthy yet delicious vegetable to cook for dinner.

Healthy Indian Dinner Menu (14)

One of the most popular North Indian dish that goes well with just anything from roti, naan, parantha to rice.

3. Low Fat Butter Chicken

If you are a non-vegetarian, you might be already jumping with joy to find butter chicken on the list of healthy Indian dinner recipes. Here is a delicious recipe of a low fatchicken recipecooked without adding butter. Now, you must be wondering that what’s a butter chicken without butter?! But this version of chicken has still managed to retain the magical flavours that would tantalise your taste buds to the core.

Healthy Indian Dinner Menu (15)Yummy and quick to make, get the flavors of butter chicken without any butter.

4. Vermicelli Chicken Biryani

Vermicelliis a versatile, healthier ingredient that you can replace or add to any recipe to make a healthier version of it. You can enjoy your favourite biryani recipe packed with mouth-watering, rich spices such as malabar peppercorns, cardamoms, cloves and red chilli powder. Just replacing rice with vermicelli and cooking with the same spices and herbs would make all the difference! Don’t believe us? Then, try it yourself and let us know your experience in the comment section below.

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A biryani recipe unlike any you’ve had before!

5. Kerala Vegetable Stew

A stew is another comfort dish that requires very little time and ingredients and is extremely light on the stomach. Choose your veggies such as carrots, cauliflower and French beans and prepare this stew at home along with cloves, cardamom, cinnamon green chillies, ginger and curry leaves simmered well in coconut milk.

Healthy Indian Dinner Menu (17)Packed with the goodness of coconut milk, here’s a delicious stew recipe.

6.Moong Dal Ki Khichdi

A perfect one pot meal, easy to prepare with all the essential nutrients and surprisingly light thus considered to be a comforting food.

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7.Oats Idli

This nutritious Oats Idli is an easy and light dish to prepare. A perfect breakfast food, this idli has suji replaced with healthy oats which is best for those who are health conscious.


What is the best Indian dinner for weight loss? ›

7 delicious Indian food combinations for weight loss
  • 01/8Why Indian food. It is a common misconception that eating less will promote weight loss more quickly. ...
  • 02/8Dal chawal. ...
  • 03/8Rajma chawal. ...
  • 04/8Idli sambar. ...
  • 05/8Roti sabzi. ...
  • 06/8Khichdi with curd. ...
  • 07/8Dahi Poha. ...
  • 08/8Panta bhaat and fish.
24 Jul 2022

Which is better for dinner rice or roti? ›

Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat. Besides, both rice and wheat have folate and iron in the same quantity.

What can I eat for dinner to lose weight? ›

So, we've curated a list of seven weight-loss foods that you can eat for dinner:
  • Soup. You can never go wrong with soup. ...
  • A bowlful of salad. When it comes to salad, you have unlimited options. ...
  • Idli. We're not talking about white rice idlis here. ...
  • Grilled chicken or fish. ...
  • Quinoa. ...
  • Cottage cheese. ...
  • A bowl of lentils.
25 Aug 2020

What should I eat for dinner at night? ›

13 Simple Dinners to Cook Up Better Sleep
  • Veggie Marinara + Pasta. Photo courtesy of Bare Feet in the Kitchen. ...
  • Seared Cod + Kale Orzo. Photo courtesy of Bigstockphoto. ...
  • Taco Rice Bowls. ...
  • Deli Turkey Wrap. ...
  • Roasted Salmon + Veggies. ...
  • Turkey Burgers + Sweet Potatoes. ...
  • Grilled Cheese + Tomato Soup. ...
  • Quinoa Salad + Walnuts.
20 Aug 2022

Is chapati good for dinner? ›

It contains a good amount of calcium, magnesium, phosphorous and sodium and does not spike the blood sugar levels as quickly as rice. Dr. Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time.

Is rice good in dinner? ›

Because rice is light, people think it is a good option for dinner but eating high-fibre foods is a much better option in the night. In fact, many even skip carbs in the evening for this very reason. Switch to chapatti instead and have only two so that you get the required dose of fibre and nutrition.

What veg should I make for dinner? ›

Vegetarian Recipes
  1. Vegetable Pakora Recipe.
  2. Gobi Manchurian Recipe | Cauliflower Manchurian.
  3. Vegetable Curry Recipe.
  4. Aloo Gobi Recipe.
  5. Paneer Jalfrezi Recipe.
  6. Dal Fry Recipe (Restaurant Style Dal)
  7. Cilantro Chutney (Coriander Chutney)
  8. Rajma Recipe, How to Make Rajma Masala.

What is the 7 Day Challenge diet? ›

Here is a breakdown of the GM diet plan and which food groups you can consume.
  • GM Diet Day 1 – Fruits only.
  • GM Diet Day 2 – Vegetables only.
  • GM Diet Day 3 – Fruits and vegetables.
  • GM Diet Day 4 – Bananas and milk.
  • GM Diet Day 5 – Meat.
  • GM Diet Day 6 – Meat and vegetables.
  • GM Diet Day 7 – Rice, fruit and vegetable juice.
13 Jun 2022

Will I lose weight if I skip dinner? ›

According to a lot of studies, skipping dinner is an easy way to lose weight. Eating lesser calories helps you shed those extra kilos and skipping your meal is an easy way to cut down the calories from your diet. Dinner is the heaviest meal of the day and skipping it helps you save all those calories.

What is the 7 day diet plan? ›

The GM Diet Plan is focused on ensuring the consumption of complex carbs, along with low-calorie foods. This combined with an increased water intake can result in a significant weight loss in the span of a week. The idea is to limit one's weekly diet to just fruits, vegetables, brown rice, and chicken.

Is Dosa healthier than roti? ›

The best Glycemic score for food is less than 55. Glycemic load is the portion size that is multiplied with the glycemic index.
Chapati Vs Idli-dosa: Which One Is A Healthier Option?
1 more row
23 Jun 2019

How many Rotis should I eat in a day? ›

Having 4 chapatis in a day is considered optimal for weight loss.

Is Rava better than rice? ›

Ravaidli calories are low which makes it a healthy food item with a slight difference from the regular South Indian Idli because Rava is one of the components replacing Rice. South Indian idli has parboiled rice or the easy option Rice rava.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

Which Indian state food is healthy? ›

Tamil Nadu topped the list among larger states, followed by Gujarat and Maharashtra, in the State Food Safety Index awards announced by Union Health Minister Mansukh Mandaviya on Tuesday on the occasion of World Food Safety Day.

What is the healthiest Indian takeaway? ›

Healthier options:

Tomato-based or dry curries like tandoori, madras, jalfrezi, rogan and bhuna dishes; plain rice, roti, poppadums.

Is any Indian food healthy? ›

The variety of foods, spices and dishes that are native to India makes Indian food one of the most wholesome foods in the world. But lately, Indian food has begun to be categorised as unhealthy because it is being linked to high sugar and high carb food which can contribute to high cholesterol.

Which country has world's best food? ›

  • Italy. #1 in Has great food. #14 in Best Countries Overall. ...
  • Mexico. #2 in Has great food. #33 in Best Countries Overall. ...
  • Spain. #3 in Has great food. #16 in Best Countries Overall. ...
  • Greece. #4 in Has great food. ...
  • Thailand. #5 in Has great food. ...
  • France. #6 in Has great food. ...
  • Turkey. #7 in Has great food. ...
  • India. #8 in Has great food.

Which is the tastiest Indian food? ›

And if you're a foodie at heart, discover the best destinations for authentic dining experiences here.
  • 1) Masala dosa. Arguably South India's most renowned culinary export, masala dosas are famous the world over. ...
  • 2) Chaat. ...
  • 3) Dal makhani. ...
  • 4) Vada pav. ...
  • 5) Stuffed paratha. ...
  • 6) Dhokla. ...
  • 7) Barfi. ...
  • 8) Pani puri.

Is Naan healthy to eat? ›

Skip: Naan

And like those fluffy spuds, this soft flatbread has little nutritional value. Most naan recipes call for Greek yogurt to give it that airy texture. But that's more than offset by less healthy ingredients like white flour, sugar, and oil.

Is biryani a junk food? ›

The reason of including white rice biryani in this Indian junk food list is the unhealthiness of white rice included with lots and lots of oil.

What Indian dishes are low calorie? ›

Low-Calorie Indian Snacks
  • Dhokla. A snack that rules hearts across the world, this delicacy finds its origins in the Gujarati cuisine. ...
  • Upma. ...
  • Cauliflower and Oats Tikki. ...
  • Bhel. ...
  • Chicken Tikka. ...
  • Oats Idli. ...
  • Moong Dal Cheela. ...
  • Ragi Dosa.
19 Aug 2021

How can I eat healthy at an Indian restaurant? ›

10 Ways to Eat Healthy at the Indian Restaurants
  1. Opt for a Salad Appetizer. Eating salad is a healthy tip for dining out. ...
  2. Stick with Chicken or Seafood. ...
  3. Avoid the Fried Food. ...
  4. Choose Meats Cooked Tandoori Style. ...
  5. Skip the Soup. ...
  6. Order Roti Bread Instead of Naan. ...
  7. Go Light on the Rice. ...
  8. Order from the Lunch Menu.

Which Indian curry is lowest in calories? ›

Any Indian curries that are tomato-based, like tandoori, madras, jalfrezi, rogan and bhuna, are the lowest in calories. They average around 200-300 calories. If you want an even healthier option, consider a sauce-free dish like fish tikka (which is only 180 calories).

Which Indian bread is healthiest? ›

The yeast added to make the bread fluffy is extremely unhealthy." Roti is a much healthier option to consume as it is made with whole grains which are filled with fibers rich in carbohydrates, soluble fiber and proteins.

What do Indians eat in a day? ›

Let us find: The staple Indian diet consists of roti, rice, dal, chutney, pickle, beans and legumes along with meat or chicken or fish. These can vary from region to region with addition of several other components, but listing them here will be an impossible task.


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