5 Healthy Indian Recipes for Dinner

Eating a healthy dinner is essential for maintaining energy levels and overall well-being. Indian cuisine offers a variety of nutritious meals for dinner that are light, easy to digest, and packed with essential nutrients. In this article, we will share five healthy Indian recipes that are great for dinner. These meals are easy to make, nutritious, and perfect for a light and wholesome evening. These meals use fresh ingredients, whole grains, and protein-rich foods to keep you full and satisfied.

1. Aloo Matar Recipe

Aloo Matar is a delicious and comforting Indian curry made with potatoes (aloo) and green peas (matar) cooked in a flavorful tomato-based gravy. It pairs well with roti, paratha, or rice.

Ingredients:

• 2 medium potatoes (peeled & diced)
• 1 cup green peas (fresh or frozen)
• 1 small onion (chopped)
• 2 small tomatoes (chopped)
• 1 teaspoon ginger-garlic paste
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• 1 teaspoon coriander powder
• ½ teaspoon garam masala
• ½ teaspoon red chili powder (adjust to taste)
• 1 tablespoon oil or ghee
• 1 cup water
• Salt to taste
• Fresh coriander leaves for garnish

Steps to Make Aloo Matar

1. Heat 1 tablespoon oil or ghee in a pan and add ½ teaspoon cumin seeds for tempering.

2. Add 1 small chopped onion and sauté until golden.

3. Mix in 1 teaspoon ginger-garlic paste and cook for about a minute until fragrant.

4. Add 2 small chopped tomatoes, ½ teaspoon turmeric powder, ½ teaspoon red chili powder (adjust to taste), 1 teaspoon coriander powder, and salt to taste. Cook until the tomatoes soften and the oil starts to separate.

5. Add 2 medium potatoes (peeled & diced) and 1 cup green peas (fresh or frozen). Stir well to coat the vegetables with the spices — this forms the base of the classic aloo matar curry.

6. Pour in 1 cup water, cover the pan, and cook on medium heat for 10–12 minutes, or until the potatoes are soft and fully cooked.

7. Add ½ teaspoon garam masala and stir well for a rich, warming flavor.

8. Garnish with fresh coriander leaves.

Serve hot with roti or steamed rice, a comforting and flavorful vegetarian Indian dinner.

2. Vegetable Dalia

Vegetable Dalia is a healthy fiber-rich meal made with broken wheat (dalia) and vegetables. It is light, nourishing, and keeps you full for longer, making it perfect for a wholesome dinner.

Ingredients:

• ½ cup dalia (broken wheat)
• 1 small carrot (chopped)
• ½ cup green peas
• 1 small tomato (chopped)
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon black pepper
• 1 teaspoon ghee (or oil)
• 2 cups water
• Salt to taste

Steps to Make Vegetable Dalia

1. Heat 1 teaspoon ghee (or oil) in a pan and add ½ teaspoon cumin seeds. Let them crackle.

2. Add 1 small chopped carrot, ½ cup green peas, and 1 small chopped tomato. Sauté for 2 minutes.

3. Add ½ teaspoon turmeric powder, ½ teaspoon black pepper, and salt to taste. Mix well.

4. Add ½ cup dalia (broken wheat) and roast for 2–3 minutes until it turns slightly golden.

5. Pour in 2 cups water, stir well, and cover the pan.

6. Cook on low flame for 10–12 minutes until the dalia is soft.

7. Serve Vegetable Dalia with curd or a side salad.

3. Lauki Chana Dal

Lauki (bottle gourd) is hydrating and easy to digest, making it perfect for summer. Combined with protein-rich chana dal, this dish is both healthy and flavorful.

Ingredients:

• 1 cup bottle gourd (lauki), peeled and diced
• ½ cup chana dal (split Bengal gram), soaked for 30 minutes
• 1 teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• 1 teaspoon coriander powder
• 1 teaspoon ginger, finely chopped
• 1 tablespoon oil
• Salt to taste
• 2 cups water

Steps to Make Lauki Chana Dal

1. Heat 1 tablespoon oil in a pan and add 1 teaspoon cumin seeds. Let them splutter.

2. Add 1 teaspoon finely chopped ginger and sauté for a few seconds.

3. Add ½ cup soaked chana dal (split Bengal gram), ½ teaspoon turmeric powder, ½ teaspoon red chili powder, and 1 teaspoon coriander powder. Stir well to coat the dal with the spices.

4. Add 1 cup peeled and diced bottle gourd (lauki) and salt to taste. Mix everything together.

5. Pour in 2 cups of water, cover, and cook for 15–20 minutes until the dal is soft.

6. Serve hot with roti or rice for a light and healthy dinner.

4. Lauki Sabzi with Roti

Lauki (bottle gourd) is a low-calorie vegetable rich in water content, making it perfect for a light and healthy dinner. This simple sabzi pairs well with whole wheat roti for a complete meal.

Ingredients:

• 1 medium-sized lauki (bottle gourd), peeled and chopped
• 1 small onion (chopped)
• 1 small tomato (chopped)
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon coriander powder
• ½ teaspoon red chili powder (optional)
• 1 teaspoon oil
• Salt to taste
• ½ cup water

Steps to Make Lauki Sabzi

1. Heat 1 teaspoon oil in a pan, add ½ teaspoon cumin seeds, and let them splutter.

2. Add 1 small chopped onion and sauté until soft.

3. Add 1 small chopped tomato and cook until it turns mushy.

4. Add ½ teaspoon turmeric powder, ½ teaspoon coriander powder, ½ teaspoon red chili powder (optional), and salt to taste. Mix well.

5. Add 1 medium-sized peeled and chopped lauki (bottle gourd) and stir well to coat with the spices.

6. Pour in ½ cup water, cover, and cook for 10–12 minutes until the lauki is soft.

7. Serve Lauki Sabzi with whole wheat roti.

5. Baingan Bharta (Eggplant Bharta)

Baingan Bharta is a smoky and flavorful dish made by roasting brinjal and mixing it with spices. It’s light, nutritious, and perfect for summer dinners.

Ingredients:

• 1 large brinjal (eggplant)
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 2 garlic cloves, minced
• 1 green chili, chopped
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• 1 tablespoon oil
• Salt to taste
• Fresh coriander leaves for garnish

Steps to Make Baingan Bharta:

1. Roast 1 large brinjal (eggplant) on an open flame until the skin is charred and soft. Let it cool, then peel and mash it.

2. Heat 1 tablespoon oil in a pan and add ½ teaspoon cumin seeds. Once they splutter, add 2 minced garlic cloves and 1 chopped green chili. Sauté for a few seconds.

3. Add 1 medium finely chopped onion and cook until golden. Then, add 1 medium finely chopped tomato, ½ teaspoon turmeric powder, ½ teaspoon red chili powder, and salt to taste. Cook until the tomatoes soften.

4. Add the mashed brinjal and mix well. Cook for another 5 minutes, stirring occasionally.

5. Garnish Baingan Bharta with fresh coriander leaves and serve hot with roti or paratha.

Conclusion

These five healthy Indian dinner recipes are simple, delicious, and easy to prepare. They use fresh ingredients, whole grains, and nutritious vegetables, making them perfect for a balanced diet. Whether you’re looking for a light meal or a wholesome dinner, these recipes are great options for a healthy lifestyle.