Healthy Indian Veg Dinner Recipes For Weight Loss (2022)

Healthy Indian vegetarian recipes for dinner are a boon for those who are conscious about managing weight. The best part about these healthy Indian meals for dinner is that your little ones love it too. With this collection, you can make healthy and tasty dinners every day without thinking twice.

What Is A Vegetarian Diet?

A vegetarian diet plan includes plant-based foods and food products with a restriction on consuming animal or animal-derived products. It is a healthy lifestyle choice, which also helps reduce your carbon footprint, a step towards protecting the environment.

There are different types of vegetarian diets: lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian and vegan, classified based on the food products included in each diet plan.

Benefits Of A Vegetarian Diet For Weight Loss

Several studies show that a vegetarian diet plan is far more effective and takes less effort in shedding extra harmful fat than non-vegetarian diets.

  • Naturally Low In Calories:Plant-based food products are naturally less in calories than animal products such as meat, poultry or seafood.
  • Better Satiety:A vegetarian diet comprises fibre-rich foods and consuming meals high in soluble fibre keeps you satiated for longer, maximising your weight loss efforts.
  • Slimmer Physique:Largely, those who eat vegetarian foods have less body fat than those who consume animal or animal-derived products, resulting in a slimmer and leaner physique.
  • Easy Digestion:Fibre-rich foods positively impact digestive health by improving bowel movement and maintaining healthy body functioning. This is crucial for weight loss and weight maintenance.

EXPERT ADVICE

Why Choose Vegetarian Foods?

Here are scientifically-proven reasons to consider a vegetarian diet for weight loss:

  1. A plant-based diet helps increase “after-meal burn”. For people who struggle with weight and have a sluggish metabolism, a vegetarian diet can be a metabolic reboot
  2. Plant-based diets help reduce body fat by decreasing total calorie intake and increasing energy expenditure due to improved thermogenesis.
  3. Plant-based diets are cost-effective, low-risk therapies for lowering BMI, blood pressure, HbA1C, and cholesterol levels.
  4. Vegetarians lose weight at a rate of about 1 pound per week, regardless of whether or not they exercise.
  5. Vegetarian diets are nutrient-dense and meet the standard dietary recommendations without compromising diet quality. They are also richer in fibre, Vitamins A, C, and E, thiamin, riboflavin, folate, calcium, magnesium, and iron.
  • Reduces Belly Fat:The high fibre in the vegetarian diet also helps in reduce stubborn belly fat. A large American study revealed positive associations between meat consumption and increased risk for obesity and central obesity(excess accumulation in the abdominal area).

Essential Nutrition In A Vegetarian Diet

A balanced diet is crucial to stay healthy. This becomes even more important when you are trying to lose weight. A nutrient-rich vegetarian meal plan should include the following nutrients in optimal quantities:

  • Proteins:Contrary to popular notion, there are plenty of options in the vegetarian diet plan that will fulfil your protein requirements, like nuts, seeds, legumes, tofu, quinoa, rice, grains and more.
  • Iron:Iron helps in the healthy functioning of the red blood cells and keeps us energised. Good plant-based sources of iron include chickpeas, lentils, sprouted beans, dried apricots, dates, and green leafy vegetables.
  • Omega-3:Vegetarian foods have a good amount of Omega-3 necessary for your brain and heart health. Some rich sources of Omega-3 include flax seeds, chia seeds and flaxseed oil.
  • Vitamin B12:Vegetarians can get their share of Vitamin B12 from dairy products, soymilk and cereals. Some vegetarians also like to include eggs in their meals, which is also a good source of Vitamin B12.

Vegetarian Diet Food List

Here is an expert-approved list of vegetarian foods for weight loss. Do note that though there are several exotic protein-rich foods available in the market, there are plenty of locally-produced, traditional Indian foods that make for healthier options.

  • Vegetables And Fruits:High-fibre vegetables like cauliflower, zucchini, mushrooms, broccoli, bell peppers, capsicum, spinach, and tomatoes. Fresh and seasonal fruits such as berries, bananas, apples, pears, citrus, and kiwi.
  • Legumes:Lentils, kidney beans, soybeans, black beans, and chickpeas.

EXPERT ADVICE

5 Vegetarian Nutrient Bombs For Weight Loss

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  1. Cinnamon: Cinnamon improves insulin sensitivity and lowers blood sugar levels, both important for weight loss. It also boosts your metabolism.
  2. Millets: Millets are rich in fibre and bio-active chemicals that keep our stomachs full for extended periods, reducing the urge to mindless snacking.
  3. Spinach: It is rich in fibre, vitamins, minerals, and antioxidants. The high fibre content and less calorie content in spinach aid weight loss. It is also high in thylakoids (a chlorophyll-containing plant component) that aid healthy weight loss, and reduce blood lipid and glucose levels.
  4. Horse gram: It is a high-protein, high-fibre legume that increases appetite-suppressing hormones while lowering the levels of the hunger hormone ghrelin, aiding weight loss.
  5. Flaxseeds: They are rich in fibre and lignin, a complex polymer found in cell walls. Lignin helps in weight loss and reduces blood pressure.
  • Grains:Healthy grains include bajra, ragi, foxtail, brown rice, farro (khapli) and other locally grown millets.
  • Proteins:Soybeans, avocado, tofu or soya paneer, legumes like chickpeas, kidney beans, nuts, seeds, nut butter, Greek yoghurt, and milk.
  • Fats:Olive oil, coconut oil, nut butter, cheese, etc.
  • Beverages:Water is the healthiest no-calorie beverage, but you can also include tea, coffee, coconut water, and fruit-infused water to diversify.
  • Nuts And Seeds:Almonds, walnuts, chia seeds, flax seeds etc.,
  • Herbs And Spices:Herbs and spices such as cinnamon, cardamom powder, etc. are flavoursome and aid in weight loss.

Easy Yet Tasty Indian Vegetarian Dinner Recipes To Try

From scrumptious paneer tikka to mouth-watering lemon rice – the possibilities are endless!

Indian vegetarian dinner recipes are healthy and tasty.They are nourishing, and rich in dietary fiber, vitamins, and minerals.When cooked the right way, they can easily tantalize your taste buds and seduce you with their pleasing aroma.

If you don’t have the time to cook dinner after a full day’s work, we can help. Here are the 15 best and easy Indian vegetarian dinner recipes you can try. Check them out!

Indian Vegetarian Dinner Recipes You Must Try

Light And Healthy Indian Vegetarian Dinners

1. Paneer Tikka

Serves – 2; Cooking Time – 30 mins

Just a handful of ingredients, and you can get restaurant-style food at home! Try this quick and easy paneer tikka recipe.

Ingredients
  • 1 cup paneer chunks
  • ½ cup green bell pepper squares
  • 1 cup red onion squares
  • ½ cup hung curd
  • 2 tablespoons sour cream
  • 2 tablespoonsmustard oil
  • 1 teaspoon red chili powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon chaat masala
  • ½ teaspoon garam masala
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • ½ teaspoon ginger-garlic paste
  • Salt to taste
  • 1 tablespoonolive oil
  • Cilantro for garnish
How To Prepare
  1. Mix curd, all the spices, salt, and mustard oil in a bowl.
  2. Toss in the paneer cubes, capsicum squares, and onion squares. Coat all the sides of the paneer cubes well.
  3. Thread the paneer, capsicum, and onions using a bamboo or steel skewer.
  4. Heat a grill pan and add the olive oil.
  5. Add in the skewers and cook for 2 minutes on each side.

2. Low-Carb Daal

Serves – 2; Cooking Time – 30 mins

Low-carb, high-protein – this daal or dal soup is a true example of traditional cooking meeting new-age cooking.

Ingredients
  • ½ cup red lentil
  • 1 teaspooncumin seeds
  • 2 teaspoons ghee
  • 3 cloves garlic, chopped
  • 1 dry red chili
  • Salt to taste
  • ½ teaspoon turmeric powder
  • Cilantro for garnish
  • ⅔ cup water
How To Prepare
  1. Pressure cook the daal using ⅔ cup water, a pinch of salt, and turmeric powder.
  2. Add the ghee in a pan.
  3. Add in the dry red chili and cumin seeds. Let it splutter for 10 seconds.
  4. Add in the chopped garlic and let it turn brown.
  5. Pour in the boiled daal and let it come to a boil over medium flame.
  6. Garnish with cilantro and a little bit more ghee.

3. Nutritious Lauki (Bottlegourd)

Serves – 2; Cooking Time – 20 mins

Simple and nutritious, this homely lauki curry is for you if you are on a diet.Lauki works amazingly well for weight loss and is also good for your skin.

Ingredients
  • 1 cup cubed lauki (bottle gourd)
  • 1 teaspoonmustard seeds
  • 1 dry red chili
  • ½ teaspoon turmeric powder
  • ½ teaspoon cumin powder
  • A few curry leaves
  • 1 tablespoon olive oil
  • ½ cup water
  • Salt to taste
How To Prepare
  1. Heat olive oil in a pan.
  2. Add in the mustard seeds and curry leaves.
  3. Toss in the lauki cubes, salt, turmeric, and cumin powder. Stir-fry for 4-5 minutes over medium flame.
  4. Add in the water, cover the lid, and let it simmer for 5-10 minutes.

4. Pumpkin Stir-Fry

Serves – 2; Cooking Time – 30 mins

This sweet and savory pumpkin curry is going to blow your mind. Two opposite tastes blend perfectly and hit the right notes in your taste buds.

Ingredients
  • 1 cup cubed pumpkin
  • ½ teaspoon mustard seeds
  • ¼ teaspoon fenugreek seeds
  • ¼ teaspoon fennel seeds
  • 1 dry red chili
  • ½ teaspoon turmeric powder
  • 1 small green chili, chopped
  • Salt to taste
  • 2 tablespoons olive oil
  • ½ cup water
  • Cilantro for garnish
How To Prepare
  1. Add olive oil to a pan.
  2. Add in the mustard seeds, fennel, and fenugreek seeds. Let them splutter for 5 seconds.
  3. Add dry red chili and fry for 5 seconds.
  4. Add in the pumpkin cubes, salt, turmeric powder, and chopped green chili.
  5. Stir and cook for 3 minutes.
  6. Add a little water, cover the lid, and cook for 5 minutes.
  7. Open the lid and stir-fry for 10 minutes more.
  8. Garnish with cilantro.

5. Spicy Quinoa Khichdi

Healthy meets spicy in this dish. This khichdi is super quick and fuss-free.

Serves – 2; Cooking Time – 30 mins
Ingredients
  • ½ cup quinoa
  • ⅔ cup water
  • ¼ cup sweet corn
  • ½ cup cooked black beans (or any other leftover beans that can add flavor and texture to the quinoa khichdi)
  • ½ teaspoon crushed coriander seeds
  • ½ teaspoon cumin powder
  • 1 medium red chili, chopped
  • ½ teaspoon Kashmiri red chili powder
  • A pinch of turmeric
  • 2 tablespoons ghee
  • Salt to taste
How To Prepare
  1. In a saucepan, add the quinoa and water and let it cook.
  2. In another pan, heat the ghee and add crushed coriander seeds, cumin powder, chopped red chili, Kashmiri red chili, turmeric, corn, and black beans.
  3. Stir-fry for 4-5 minutes.
  4. Fluff the quinoa with a fork and add it to the pan.
  5. Add salt and toss to combine everything.
  6. Garnish with cilantro.

Quick Indian Vegetarian Dinners

6. Baingan Ka Bharta

Serves – 4; Cooking Time – 30 mins

Smokey and flavorful, baingan ka bharta is an Indian delicacy (also a loved recipe of the Mediterranean region) that takes minimum effort to cook.

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Ingredients
  • 1 large eggplant (baingan)
  • 1 medium-sized onion, chopped
  • 1 medium-sized tomato, chopped
  • 2 green chilies, chopped
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon ghee
  • 2 tablespoons olive oil
  • ½ teaspoon Kashmiri red chili powder
  • Salt to taste
  • Cilantro for garnish
How To Prepare
  1. Place the eggplant on the gas burner and roast it. You can also steam it.
  2. Use a knife to peel the skin.
  3. Mash the eggplant with the back of a fork.
  4. Heat olive oil in a pan.
  5. Add in the chopped onion and let it fry for 2 minutes over medium flame.
  6. Add the tomatoes and fry for 2 minutes.
  7. Add green chilies, coriander powder, cumin powder, salt, and Kashmiri red chili powder. Cook for a minute.
  8. Add in the mashed eggplant and salt. Combine everything.
  9. Cook for one more minute.
  10. Drizzle a teaspoon of ghee on top and garnish with cilantro.

7. Crispy Bhindi Fry

Serves – 2; Cooking Time – 25 mins

Crispy and flavorful, bhindi or okra fry is loved by almost every Indian. Pair it with roti/chapati/chawal (rice), and you will know why.

Ingredients
  • 1 cup sliced bhindi or okra
  • 2 teaspoons coriander powder
  • 1 teaspoon cumin powder
  • A pinch of turmeric powder
  • 1 green chili, chopped
  • Salt to taste
  • 2 tablespoons olive oil
How To Prepare
  1. Heat olive oil in a pan and add in the sliced bhindi.
  2. Add salt, coriander powder, cumin powder, turmeric powder, and green chilies.
  3. Stir and cook for 2 minutes.
  4. Cover the lid and cook for 8-10 minutes.

8. Aloo Palak

Serves – 4; Cooking Time – 30 mins

Enjoy the goodness of spinach combined with delicate, mushy potatoes. You can savor it with roti, paratha, or chapati.

Ingredients
  • 2 large potatoes
  • 1 ½ cups spinach
  • 2 cloves
  • 1 cardamom
  • ½ inch cinnamon
  • ½ teaspoon garam masala
  • 2 tablespoons olive oil
  • 1 green chili, chopped
  • 1 medium-sized onion, chopped
  • 1 small tomato, chopped
  • ½ teaspoon ginger-garlic paste
  • 1 teaspoon cumin seeds
  • Salt to taste
How To Prepare
  1. Pressure cook the potatoes.
  2. While they are cooking, make a paste of onion, tomato, and green chili.
  3. Heat oil in a pan.
  4. Add the clove, cardamom, cinnamon, and cumin seeds and add the spinach paste.
  5. Add the onion paste to the pan.
  6. Add salt and ginger-garlic paste.
  7. Stir-fry for 5-7 minutes over medium flame.
  8. Add the spinach paste, cover, and cook for 5 minutes over medium flame.
  9. Peel the potatoes and cut in cubes.
  10. Add the potatoes to the pan.
  11. Stir and combine well.
  12. Add a little water, cover, and cook for 5-8 minutes.
  13. Sprinkle garam masala.

9. Patta Gobi Matar

Gobi or cabbage, a cruciferous vegetable, is super healthy. Adding green peas (or matar) to it can take the taste of the simple cabbage fry curry to a different level.

Serves – 2; Cooking Time – 30 mins
Ingredients
  • 1 cup shredded cabbage
  • ¼ cup frozen peas
  • 1 teaspoon cumin seeds
  • 2 cloves
  • A pinch of turmeric
  • 2 tablespoons olive oil/rice bran oil
  • Salt to taste
How To Prepare
  1. Add oil to the pan.
  2. Add in the cloves and cumin seeds.
  3. Let them splutter for 10 seconds.
  4. Add the shredded cabbage, salt, and turmeric.
  5. Stir-fry for 4 minutes.
  6. Add frozen peas, a little water, and cover the lid.
  7. Let it simmer for 5 minutes.
  8. Give it a good stir and cook for 4-5 minutes more. Your dinner’s ready!

This recipe has around 300 calories, so makes a great lunch or light dinner when you want an easy meal to make. Leftovers can be microwaved the next day.

CAL P/SERVE

313

kJ P/SERVE

1310

FAT P/SERVE

(Video) Instant breakfast/dinner recipe indian vegetarian/weight loss/gluten free using jowar & bajra flour

4.2g

CARBS P/SERVE

55.3g

PROTEIN P/SERVE

8.6g

SUGAR P/SERVE

9.1g

SODIUM P/SERVE

47g

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FAT
%

1%

ENERGY RDI%

15%

Use any vegetables you like.

This recipe is low sodium, low sugar, low fat.

Ingredients

  • 1 onion, diced
  • 200g diced sweet potato (or pumpkin)
  • 1 cup cauliflower, cut into tiny florets
  • 2-3 garlic crushed
  • 1 tsp. ginger, crushed
  • ½ cup frozen peas
  • 1 large tomato, diced
  • 1 cup long grain or basmati rice
  • 2 cups vegetable stock
  • 1 tbsp. olive oil
  • Squeeze of lemon

Spices:

  • 1 tsp. turmeric
  • 1 tsp. cumin
  • 1 tsp. coriander
  • Pinch cinnamon

Method

  1. Heat a fry pan which has a lid. Add olive oil and onion and stir until onion is translucent, about 5 minutes. Heat your stock.
  2. Add dried rice to your pan stirring for 1 or 2 minutes. Add garlic, ginger, season with salt and pepper. Add in your spices now, stirring and do not burn. Add the stock and cauliflower and sweet potato. Cover with lid on low heat and simmer for about 15-20 until liquid has absorbed. Add peas and tomato; continue to cook a couple more minutes. Squeeze a touch of fresh lemon over.
  3. Option to serve with raita which is yoghurt mixed with cucumber and mint.

Nutrition Table

Servings: 4Serving size:386g

Average ServeAverage 100g
Energy1310 kJ340 kJ
313 Cal81 Cal
Protein8.6 g2.2 g
Fat, total4.2 g1.1 g
– saturated0.6 g0.2 g
Carbohydrate55.3 g14.3 g
– sugars9.1 g2.4 g
Sodium47 mg12 mg

FAQs

Is POHA good for weight loss? ›

Poha is an ideal candidate for weight loss as it contains a huge amount of fiber. Fibers are excellent for bowel movement and also they keep an individual full for a longer duration.

How can I lose 5kg in 7 days? ›

To lose 5 kg in a week, you'll need to follow a strict diet and exercise regimen. Avoid foods that are high in carbohydrates, like bread, pasta, and rice. Instead, opt for lean proteins like chicken and seafood in addition to plenty of fruits and vegetables.

Will I lose weight if I skip dinner? ›

Many people believe skipping a meal can help with weight loss. This is a myth proven by research. It is not even up for debate; the body will undergo change with the intake of fewer calories. These changes are not beneficial.

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

What should I eat for dinner to burn fat? ›

Great Food Combos for Losing Weight
  • Power Pairs. 1/15. ...
  • Avocado and Dark Leafy Greens. 2/15. ...
  • Chicken and Cayenne Pepper. 3/15. ...
  • Oatmeal and Walnuts. 4/15. ...
  • Eggs, Black Beans, and Peppers. 5/15. ...
  • Bean and Vegetable Soup. 6/15. ...
  • Steak and Broccoli. 7/15. ...
  • Green Tea and Lemon. 8/15.
6 Oct 2020

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