10 Healthy Indian Vegetarian Recipes for Lunch

A well-balanced lunch is essential to keep you energized throughout the day. Indian food has many tasty and healthy vegetarian dishes that are great for lunch. These meals are easy to make, full of nutrients, and very delicious. Whether you like lentils, vegetables, or rice dishes, there is something for everyone. Here are 10 healthy Indian vegetarian recipes that you can enjoy for a light and tasty lunch!

1. Dal Tadka

Dal Tadka is a simple yet flavorful lentil dish rich in protein and essential nutrients. You can eat it with plain rice or roti for a filling and balanced lunch.

Ingredients:

• ½ cup yellow moong dal or toor dal
• 2 cups water
• 1 small onion, chopped
• 1 small tomato, chopped
• 1 teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• 1 teaspoon ghee or oil
• 2 garlic cloves, minced
• Salt to taste
• Fresh coriander for garnish

Steps to Make Dal Tadka:

1. Rinse the dal and cook it in a pressure cooker with turmeric and water for 3 whistles.
2. Heat ghee in a pan, add cumin seeds, garlic, and onion, and sauté until golden.
3. Add tomatoes, red chili powder, and salt, and cook until soft.
4. Add cooked dal, mix well, and simmer for 5 minutes.
5. Garnish dal with fresh coriander and serve hot with rice or roti for a healthy vegetarian dish.

2. Palak Khichdi

Palak Khichdi is a nutritious one-pot meal packed with iron, protein, and fiber. Spinach (Palak) easy to digest and perfect for a light yet filling lunch.

Ingredients:

• ½ cup rice
• ½ cup yellow moong dal
• 1 cup spinach, finely chopped
• 1 teaspoon cumin seeds (Jeera)
• ½ teaspoon turmeric (Haldi) powder
• ½ teaspoon garam masala
• 1 teaspoon ghee
• Salt to taste
• 3 cups water

Steps to Make Palak Khichdi:

1. Wash and soak rice and dal for 15 minutes.
2. Heat pure ghee in a pressure cooker, add cumin seeds, and let them splutter.
3. Add spinach (Palak), turmeric, garam masala, and salt, and sauté for 2 minutes.
4. Add soaked rice and dal along with water. Mix well.
5. Cook for 3-4 whistles and serve hot with curd or papad.

3. Vegetable Raita with Roti

A cooling and probiotic-rich dish, vegetable raita paired with roti makes for a refreshing and light lunch.

Ingredients:

• 1 cup curd (yogurt)
• ½ cup cucumber, finely chopped
• ½ cup tomato, finely chopped
• ½ teaspoon roasted cumin powder
• Salt to taste
• Fresh coriander for garnish

Steps to Make Vegetable Raita:

1. Whisk curd in a bowl until smooth.
2. Add chopped cucumber, tomato, salt, and roasted cumin powder. Mix well.
3. Garnish with fresh coriander and serve chilled with roti.

4. Masoor Dal Soup

Masoor Dal Soup is a protein-rich, light, and flavorful dish that can be paired with whole wheat bread or a small bowl of rice.

Ingredients:

• ½ cup red lentils (masoor dal)
• 1 small carrot, chopped
• 1 small onion, chopped
• 1 garlic clove, minced
• ½ teaspoon turmeric powder
• 1 teaspoon olive oil or ghee
• Salt and black pepper to taste
• 2 cups water

Steps to Make Masoor Dal Soup:

1. Heat oil in a pan, add garlic and onion, and sauté until soft.
2. Add chopped carrot, masoor dal, turmeric, salt, and water.
3. Cook on low heat for 15-20 minutes until the dal becomes soft and fully cooked. Stir occasionally to make sure it does not stick to the utensil.
4. Blend for a smooth consistency (optional) and serve hot.

5. Lemon Rice

Lemon Rice is a light, tangy, and refreshing dish that is perfect for lunch, especially during hot weather.

Ingredients:

• 1 cup cooked rice
• 1 teaspoon mustard seeds
• ½ teaspoon turmeric powder
• 1 green chili, chopped
• 8-10 curry leaves
• 1 teaspoon oil
• 2 tablespoons lemon juice
• Salt to taste

Steps to Make Lemon Rice:

1. Heat oil in a pan and add mustard seeds. Let them crackle and pop for a few seconds.
2. Add green chili, curry leaves, and turmeric powder (Haldi powder).
3. Add the soft, cooked rice and salt, then mix everything well.
4. Turn off the heat and add fresh lemon juice. Mix and serve warm Lemon Rice.

6. Sambar with Brown Rice

Sambar is a South Indian lentil stew packed with vegetables and flavored with spices. Pairing it with brown rice makes it even healthier, providing fiber and essential nutrients.

Ingredients:

For Sambar:

• ½ cup toor dal (pigeon pea lentils)
• 1 small onion, chopped
• 1 small tomato, chopped
• ½ cup mixed vegetables (carrot, beans, pumpkin, drumsticks)
• 1 teaspoon mustard seeds
• 1 teaspoon sambar powder
• ½ teaspoon turmeric powder
• 1 teaspoon tamarind pulp
• 1 tablespoon oil
• Salt to taste
• 3 cups water
• Fresh coriander for garnish

For Brown Rice:

• 1 cup brown rice
• 2½ cups water

Steps to Make Sambar with Brown Rice:

Cooking Brown Rice:

1. Rinse brown rice thoroughly and soak it for 20 minutes.
2. In a pot, add rice and water. Cook on low heat until soft (or use a pressure cooker for 3-4 whistles).

Making Sambar:

1. Cook toor dal in a pressure cooker with turmeric and 2 cups of water until soft. Mash it well.
2. Heat oil in a pan, add mustard seeds, and let them splutter.
3. Add onions and sauté until golden, then add tomatoes and mixed vegetables.
4. Add sambar powder, salt, and tamarind pulp. Stir well.
5. Pour in the cooked dal and let it simmer for 10 minutes.
6. Garnish sambar with fresh coriander leaves and serve hot with brown rice.

7. Besan Chilla with Mint Chutney

Besan chilla is a light, protein-packed North Indian pancake made with gram flour, perfect for a quick and nutritious lunch.

Ingredients:

• 1 cup besan (gram flour)
• ½ teaspoon turmeric powder
• ½ teaspoon carom seeds (ajwain)
• ½ cup chopped onions & tomatoes
• ½ cup chopped coriander
• 1 green chili, chopped
• Salt to taste
• Water as needed
• 1 teaspoon oil

Steps to Make Besan Chilla:

1. In a bowl, mix besan, turmeric, ajwain, onions, tomatoes, coriander, salt, and water to make a smooth batter.
2. Heat a pan, spread a ladle of batter to form a thin pancake.
3. Cook on both sides until golden brown, using a little oil.
4. Serve hot besan chilla with mint chutney.

8. Methi Dal with Jeera Rice

Methi Dal is a nutritious and flavorful lentil dish made with fresh fenugreek leaves. It is light, protein-rich, and pairs well with jeera rice.

Ingredients:

• ½ cup toor dal (pigeon pea lentils)
• 1 cup fresh methi (fenugreek) leaves, chopped
• 1 teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• 1 teaspoon ghee or oil
• 2 garlic cloves, minced
• Salt to taste
• 2 cups water
• 1 cup cooked jeera rice

Steps to Make Methi Dal:

1. Pressure cook dal with turmeric and water until soft. Mash it slightly.
2. Heat ghee, add cumin seeds, garlic, and methi leaves, and sauté for 2 minutes.
3. Add red chili powder and salt, then mix with cooked dal. Simmer for 5 minutes.
4. Serve hot with jeera rice.

9. Tandoori Roti with Paneer Bhurji

Paneer Bhurji is a protein-rich scrambled paneer dish, best enjoyed with tandoori roti for a wholesome lunch.

Ingredients:

For Paneer Bhurji:

• 1 cup crumbled paneer
• 1 small onion, chopped
• 1 small tomato, chopped
• 1 green chili, chopped
• ½ teaspoon turmeric powder
• ½ teaspoon cumin seeds
• ½ teaspoon garam masala
• 1 teaspoon oil
• Salt to taste
• Fresh coriander for garnish

For Tandoori Roti:

• 1 cup whole wheat flour
• ¼ teaspoon salt
• Water as needed

Steps to Make:

Making Paneer Bhurji:

1. Heat oil, add cumin seeds, onions, and green chili. Sauté until onions turn golden.
2. Add tomatoes, turmeric, and salt. Cook until soft.
3. Add crumbled paneer and mix well. Cook for 2 minutes.
4. Garnish with coriander and serve.

Making Tandoori Roti:

1. Knead a soft dough with flour, salt, and water. Let it rest for 15 minutes.
2. Roll into thick rotis and cook on a hot tawa. Then, place on an open flame for a smoky finish.
3. Serve with paneer bhurji.

10. Vegetable Pulao

A light and flavorful one-pot rice dish, vegetable pulao is loaded with fiber, vitamins, and minerals from fresh vegetables and aromatic spices.

Ingredients:

• 1 cup basmati rice, soaked for 20 minutes
• ½ cup mixed vegetables (carrots, beans, peas)
• 1 small onion, sliced
• 1 teaspoon cumin seeds
• 1 bay leaf
• 2 cloves
• 1 small cinnamon stick
• ½ teaspoon turmeric powder
• ½ teaspoon garam masala
• 1 teaspoon oil or ghee
• 2 cups water
• Salt to taste

Steps to Make Veg Pulao:

1. Heat oil or ghee in a pan, add cumin seeds, bay leaf, cloves, and cinnamon.
2. Add sliced onions and sauté until golden.
3. Add mixed vegetables, turmeric, and garam masala. Stir well.
4. Add soaked rice and mix gently. Pour in water and salt.
5. Cover and cook on low heat for 15 minutes until rice is fluffy.
6. Serve healthy vegetable pulao with yogurt or raita.

Final Thoughts

These popular healthy Indian lunch recipes are not just delicious but also packed with essential nutrients. Whether you prefer protein-rich rajma, fiber-loaded pulao, or light besan chilla, these dishes offer a perfect balance of health and taste. Try them out for a satisfying and wholesome lunch!