5 Healthy Indian Recipes for Breakfast

Indian breakfast is known for its rich flavors and nutritious ingredients and a healthy breakfast helps you stay active and energetic. Indian food has many tasty and healthy dishes that are easy to cook and perfect for kids and adults. Whether you want something light like idli or something filling like dalia, there are many choices. Poha is a quick and easy to cook breakfast option, while upma is warm and less spicy. If you want a dish full of protein, a sprouted salad is a great option. These Indian recipes are not only delicious but also full of nutrients that keep you strong and healthy. Follow these recipes with simple ingredients to prepare quick Indian breakfast to enjoy.

1. Upma

Upma is a savory South Indian dish made with semolina (rava) and flavored with vegetables and spices. It is rich in fiber and keeps you full for a long time.

Ingredients:

• 1 cup semolina (rava)
• 2 cups water
• 1 onion (chopped)
• 1 green chili (chopped)
• 1/2 cup mixed vegetables (carrot, peas, beans)
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1 tablespoon oil
• Curry leaves
• Salt to taste
• Lemon juice (optional)

Instructions to Make Upma:

1. Heat oil in a pan on medium heat. Add mustard seeds and let them crackle. Then, add urad dal and sauté for a few seconds until it turns golden brown.
2. Add chopped onions, green chili, and curry leaves. Stir well and cook until the onions become soft and translucent.
3. Mix in the chopped vegetables and sauté for 2-3 minutes until they start softening.
4. Meanwhile, in a separate saucepan, heat the water until it starts to simmer.
5. Slowly pour the hot water into the pan with the vegetables, stirring continuously to prevent any lumps from forming.
6. Gradually add the semolina while stirring constantly to ensure even mixing.
7. Reduce the heat to low and let the upma cook for 3-5 minutes, stirring occasionally until the water is fully absorbed and the semolina is well cooked.
8. Turn off the heat, add lemon juice for extra flavor, and mix well.
9. Serve hot Upma and enjoy with South Indian coconut chutney or pickle.

2. Poha

Poha is a quick and easy breakfast dish made from flattened rice. It is light on the stomach yet packed with nutrients.

Ingredients:

• 1 cup flattened rice (poha)
• 1 onion (chopped)
• 1 green chili (chopped)
• 1/2 cup peanuts
• 1 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 1 tablespoon oil
• Curry leaves
• Salt to taste
• Lemon juice
• Fresh coriander leaves (for garnish)

Instructions to Make Poha:

1. Take the poha in a colander and rinse it under running water for about 30 seconds. Let it drain completely and keep aside.
2. Heat oil in a pan on medium heat. Add mustard seeds and allow them to splutter.
3. Add peanuts and fry them for a minute until they turn crispy and golden brown.
4. Add chopped onions, green chili, and curry leaves. Sauté until onions turn soft and slightly golden.
5. Sprinkle turmeric powder and salt, and mix well.
6. Add the drained poha to the pan and stir gently to coat it with the seasoning.
7. Cover the pan with a lid and let it cook on low heat for 2-3 minutes so the poha absorbs all the flavors.
8. Turn off the heat, add lemon juice over the poha, and mix gently.
9. Garnish Poha with fresh chopped coriander leaves and serve hot.

3. Sprouts Salad

Sprouts Salad is a protein-rich breakfast option, perfect for a healthy and refreshing start to the day.

Ingredients:

• 1 cup mixed sprouts (moong, chana, or any other sprouted legumes)
• 1 small cucumber (chopped)
• 1 small tomato (chopped)
• 1 small onion (chopped)
• 1/2 teaspoon chaat masala
• 1/2 teaspoon black salt
• Lemon juice
• Fresh coriander leaves (for garnish)

Instructions to Make Sprouts Salad:

1. Rinse the sprouts thoroughly under running water and drain them.
2. If you prefer soft sprouts, steam them for 3-5 minutes and allow them to cool before using.
3. In a large mixing bowl, combine the sprouts, cucumber, tomato, and onion.
4. Add 1/2 teaspoon chaat masala, black salt, and freshly squeezed lemon juice.
5. Toss everything well until the spices coat the sprouts evenly.
6. Garnish with fresh coriander leaves and serve immediately.

4. Idli

Idli is a classic South Indian breakfast made from fermented rice and lentils, making it a probiotic and easily digestible dish.

Ingredients:

• 2 cups idli rice
• 1 cup urad dal (black gram)
• 1 teaspoon salt
• Water (as needed)

Instructions to Make Idli:

1. Wash and soak the idli rice and urad dal separately in plenty of water for 6-8 hours.
2. Drain the water and grind the urad dal into a smooth and fluffy batter using minimal water.
3. Grind the idli rice separately into a slightly coarse batter.
4. Mix both batters together in a large bowl and add salt. Stir well.
5. Cover and leave the batter to ferment in a warm place for 8-12 hours or overnight until it doubles in volume.
6. Grease idli molds with a little oil and pour batter into each cavity, filling them about 3/4 full.
7. Steam the idlis in a steamer or pressure cooker (without the whistle) for 10-15 minutes.
8. Check if the idlis are done by inserting a toothpick; if it comes out clean, they are ready.
9. Allow them to cool slightly before removing from the molds.
10. Serve Idli with coconut chutney and sambar for a healthy South Indian meal.

5. Dalia (Broken Wheat Porridge)

Dalia is a high-fiber and nutritious dish made from broken wheat, perfect for a wholesome breakfast.

Ingredients:

• 1 cup broken wheat (dalia)
• 2 cups water or milk
• 1/2 teaspoon ghee
• 1/2 teaspoon cardamom powder (for sweet version)
• 1/2 cup vegetables (carrot, beans, peas) for a savory version
• Salt or jaggery (as per taste)

Instructions to Make Dalia:

1. Heat ghee in a pan on medium heat.
2. Add broken wheat and roast it for 4-5 minutes until it turns slightly golden and aromatic.
3. If making a sweet version, add water or milk and bring to a boil. Cook until the dalia softens, stirring occasionally.
4. Add jaggery and cardamom powder, mix well, and simmer for another 2 minutes.
5. If making a savory version, add chopped vegetables and sauté for 2-3 minutes.
6. Pour in water, add salt, and cover with a lid.
7. Let it cook on low heat for about 10 minutes, stirring occasionally, until the water is fully absorbed and the dalia becomes soft.
8. Serve warm Dalia and enjoy a healthy breakfast.

Conclusion

These healthy Indian breakfast recipes are quick and easy to prepare and provide the essential nutrients needed to start your day on a healthy note. Whether you prefer something light like Sprouts Salad or filling like Upma and Dalia, these recipes ensure a delicious and balanced Indian meal every morning.