Easy And Healthy Indian Lunch Recipes
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Description
Indian cuisine is known for its rich flavors and spices. However, it is often assumed that Indian food is not healthy. But that's not entirely true. Indian cuisine is rich in vegetables, legumes, and whole grains, making it a healthy option for lunch. In this article, we will share some easy and healthy Indian lunch recipes that you can try at home.Prep Time and Cook Time
The prep time and cook time for these recipes may vary. However, we have tried to keep it simple and easy. The prep time for these recipes takes around 10-15 minutes, and the cook time is approximately 20-30 minutes.Ingredients
We have listed the ingredients for each recipe below. These ingredients are easily available at any grocery store or Indian market.Equipment
Most of these recipes require basic kitchen equipment, such as a pot, pan, and blender. However, we have mentioned any additional equipment required in the recipe instructions.Method
We have provided step-by-step instructions for each recipe below. These recipes are easy to follow, even if you are new to cooking.Notes
You can adjust the spice level of these recipes to your liking. If you are not used to spicy food, you can reduce the amount of chili powder or omit it altogether.Nutrition Info
We have provided the nutrition information for each recipe, including the number of calories, protein, and fiber. These recipes are healthy and filling, making them a perfect option for lunch.Recipes FAQ
1. Can these recipes be made ahead of time?
Yes, most of these recipes can be made ahead of time and stored in the refrigerator for a few days.2. Can I substitute ingredients in these recipes?
Yes, you can substitute ingredients based on your preference or availability. However, keep in mind that the taste and texture of the recipe may change.3. Are these recipes vegan?
Most of these recipes are vegan-friendly. However, a few recipes may require dairy products, such as yogurt or ghee. You can easily substitute them with plant-based alternatives.Recipe Tips
- To save time, you can chop the vegetables in advance and store them in the refrigerator. - Always rinse and soak the lentils and beans before cooking to remove any impurities. - Adjust the spice level of the recipe based on your preference. - Serve these recipes with a side of whole wheat bread or brown rice for a complete meal.Recipes
1. Lentil Soup
This lentil soup is easy to make and packed with protein and fiber. It's perfect for a quick and healthy lunch.
Ingredients
- 1 cup lentils, rinsed and soaked
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tomato, chopped
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp chili powder
- 4 cups vegetable broth
- Salt, to taste
- 1 tbsp oil
Instructions
- Heat oil in a pot and add the onion and garlic. Cook until the onion is soft.
- Add the tomato and cook for 2-3 minutes.
- Add the cumin, coriander, turmeric, and chili powder. Mix well.
- Add the lentils and vegetable broth. Bring to a boil.
- Reduce heat and simmer for 20-25 minutes or until the lentils are cooked.
- Add salt to taste.
- Blend the soup using a blender or immersion blender until smooth.
- Serve hot.
Nutrition Info
Calories: 200 | Protein: 12g | Fiber: 10g
2. Chickpea Salad
This chickpea salad is a refreshing and healthy option for lunch. It's packed with protein, fiber, and vitamins.
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cucumber, chopped
- 1 tomato, chopped
- 1 red onion, chopped
- 1/4 cup cilantro, chopped
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt, to taste
Instructions
- In a bowl, mix together the chickpeas, cucumber, tomato, red onion, and cilantro.
- Add the lemon juice, olive oil, and salt. Mix well.
- Refrigerate for 30 minutes before serving.
Nutrition Info
Calories: 250 | Protein: 10g | Fiber: 8g
3. Vegetable Curry
This vegetable curry is a flavorful and healthy option for lunch. It's packed with vegetables and spices, making it a perfect comfort food.
Ingredients
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tomato, chopped
- 2 cups mixed vegetables (carrots, peas, green beans, cauliflower, etc.)
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp chili powder
- 1 cup vegetable broth
- 1 tbsp oil
- Salt, to taste
Instructions
- Heat oil in a pan and add the onion and garlic. Cook until the onion is soft.
- Add the tomato and cook for 2-3 minutes.
- Add the mixed vegetables and cook for 5-7 minutes or until they are soft.
- Add the cumin, coriander, turmeric, and chili powder. Mix well.
- Add the vegetable broth and bring to a boil.
- Reduce heat and simmer for 10-15 minutes or until the vegetables are cooked.
- Add salt to taste.
- Serve hot with whole wheat bread or brown rice.
Nutrition Info
Calories: 150 | Protein: 5g | Fiber: 6g
4. Spinach and Potato Curry
This spinach and potato curry is a delicious and healthy option for lunch. It's packed with nutrients and flavor.
Ingredients
- 2 potatoes, peeled and chopped
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tomato, chopped
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp chili powder
- 4 cups spinach, chopped
- 1 cup vegetable broth
- 1 tbsp oil
- Salt, to taste
Instructions
- Heat oil in a pan and add the onion and garlic. Cook until the onion is soft.
- Add the tomato and cook for 2-3 minutes.
- Add the potatoes and cook for 5-7 minutes or until they are soft.
- Add the cumin, coriander, turmeric, and chili powder. Mix well.
- Add the spinach and vegetable broth. Bring to a boil.
- Reduce heat and simmer for 10-15 minutes or until the spinach is cooked.
- Add salt to taste.
- Serve hot with whole wheat bread or brown rice.
Nutrition Info
Calories: 200 | Protein: 5g | Fiber: 7g
5. Lentil and Rice Bowl
This lentil and rice bowl is a filling and healthy option for lunch. It's packed with protein, fiber
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