5 Healthy Indian Recipes for Weight Loss

Indian food is full of flavors and spices. It can also be very healthy if cooked the right way. Here are five easy and healthy Indian recipes that are perfect for weight loss and overall wellness and you can try at home. These dishes use simple ingredients and are great for beginners. They are easy to make, light on the stomach, and packed with essential nutrients to keep you energized throughout the day.

1. Moong Dal Khichdi (Lentil and Rice Dish)

This is a light and healthy meal made with moong dal (yellow lentils) and rice. It is easy to digest, good for stomach and perfect for a quick, nutritious meal.

Ingredients:

• ½ cup moong dal (yellow lentils)
• ½ cup rice
• 1 teaspoon cumin seeds (jeera)
• 1 teaspoon turmeric (haldi)
• 1 tablespoon ghee (or oil)
• 3 cups water
• Salt to taste

How to Make Moong Dal Khichdi – Step-by-Step Instructions

1. Wash the dal and rice together under running water until the water runs clear. This removes excess starch and helps the grains cook evenly. Use a 1:1 ratio of split yellow moong dal and rice for the perfect texture.
2. Heat ghee in a heavy-bottomed pot or pressure cooker. Once the ghee is hot, add 1 teaspoon of cumin seeds and let them splutter. You can also add a pinch of asafoetida (hing) for added flavor and digestion support.
3. Add the washed dal and rice to the pot. Stir gently for a minute to coat them well in the ghee and cumin.
4. Add 1/4 teaspoon turmeric powder, salt to taste, and about 3 to 3.5 cups of water depending on how soft or mushy you like your khichdi. For a porridge-like consistency, you can add more water.
5. Cover and cook for 15–20 minutes on low-medium heat, or until the dal and rice become soft and mushy. If using a pressure cooker, cook for 3–4 whistles.
6. Serve hot moong dal khichdi with a dollop of ghee on top, alongside yogurt, pickle, or papad. This healthy Indian recipe is a perfect comfort food for all ages and especially soothing for digestion.

2. Besan Chilla (Gram Flour Pancake)

This is a quick and healthy breakfast made with besan (gram flour). It is rich in protein and very tasty. People who like to eat onion will love Besan Chilla.

Ingredients:

• 1 cup besan (gram flour)
• ½ cup water
• ½ teaspoon turmeric (haldi)
• ½ teaspoon cumin (jeera)
• Salt to taste
• 1 small onion (chopped)
• 1 small tomato (chopped)
• 1 green chili (optional)
• Oil for cooking

How to Make:

1. Mix besan, water, salt, turmeric, and cumin to make a smooth batter.
2. Add chopped onions, tomatoes, and green chili.
3. Heat a pan, spread some oil, and pour the batter like a pancake.
4. Cook for 2-3 minutes on each side until golden.
5. Serve hot with chutney or yogurt.

3. Vegetable Upma (Healthy Semolina Dish)

If you have not tried South Indian recipes, Upma is a healthy dish made with suji (semolina) and vegetables. It is light, full of fiber, and nutritious too.

Ingredients:

• 1 cup suji (semolina)
• 1 teaspoon mustard seeds (rai)
• 1 teaspoon cumin seeds (jeera)
• 1 small onion (chopped)
• 1 small carrot (chopped)
• 3-4 curry leaves
• 2 cups water
• Salt to taste
• 1 teaspoon oil

How to Make:

1. Roast suji in a dry pan for 2-3 minutes, then set aside.
2. Heat oil in a pan and add mustard seeds, cumin, and curry leaves.
3. Add onions and carrots, and cook for 2 minutes.
4. Pour water and bring to a boil.
5. Slowly add roasted suji, stirring continuously.
6. Cook for 2-3 minutes until soft. Serve hot.

4. Palak Dal (Spinach Lentil Soup)

Another healthy meal in this list is Palak Dal. This is a protein-rich dish made with dal (lentils) and palak (spinach). It is healthy and very easy to cook.

Ingredients:

• ½ cup toor dal (pigeon pea lentils)
• 1 cup spinach (chopped)
• 1 small tomato (chopped)
• 1 teaspoon cumin seeds (jeera)
• 1 teaspoon turmeric (haldi)
• Salt to taste
• 3 cups water

How to Make:

1. Wash dal and cook it in a pressure cooker with water, turmeric, and salt.
2. In a pan, heat some oil and add cumin seeds.
3. Add chopped tomatoes and cook for 2 minutes.
4. Add chopped spinach and cook for another 2 minutes.
5. Mix everything with the cooked dal and serve hot with rice.

5. Curd Rice (Yogurt Rice Dish)

This is a cooling and healthy dish from South India. It is light on the stomach and perfect for summer. Curd contains probiotics (good bacteria) that help in digestion and keep the gut healthy.

Ingredients:

• 1 cup cooked rice
• ½ cup curd (yogurt)
• 1 teaspoon mustard seeds (rai)
• 3-4 curry leaves
• 1 green chili (optional)
• Salt to taste

How to Make:

1. In a bowl, mix cooked rice and curd.
2. In a small pan, heat oil and add mustard seeds, curry leaves, and green chili.
3. Pour this over the curd rice and mix well.
4. Serve chilled or at room temperature.

Final Thoughts

These five healthy Indian recipes are simple and great for beginners. They are full of nutrition, flavor, and easy-to-find ingredients. Try them at home and enjoy tasty and healthy Indian food!