Maintaining a healthy diet is crucial for weight loss, and Indian cuisine offers a variety of flavorful and nutritious dining options. In this blog, we will explore 15 simple and healthy Indian dinner recipes that can aid in your weight loss journey. These recipes are packed with wholesome ingredients, and balanced flavors, and are easy to prepare. Let’s dive in!
1- Grilled Chicken Tikka
Ingredients
- 500 grams of boneless chicken breast
- 1 cup plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons ginger-garlic paste
- 1 tablespoon tandoori masala
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon paprika
- 1 teaspoon turmeric powder
- Salt to taste
- Fresh coriander leaves (cilantro) for garnish
Instructions
- Cut the boneless chicken breast into bite-sized pieces and set aside.
- In a large mixing bowl, combine yogurt, lemon juice, ginger-garlic paste, tandoori masala, cumin powder, coriander powder, paprika, turmeric powder, and salt. Mix well to form a smooth marinade.
- Add the chicken pieces to the marinade and coat them evenly. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or preferably overnight, to allow the flavors to penetrate the chicken.
- Preheat the grill to medium-high heat.
- Thread the marinated chicken pieces onto skewers, leaving a small gap between each piece.
- Place the chicken skewers on the preheated grill and cook for about 12-15 minutes, turning occasionally, until the chicken is cooked through and has a slightly charred appearance.
- Remove the chicken tikka skewers from the grill and let them rest for a few minutes.
- Garnish with freshly chopped coriander leaves (cilantro) for added freshness and flavor.
Nutritional Information
This recipe serves approximately 4 servings.The nutritional values may vary depending on the specific ingredients used.
Here’s an approximate nutritional breakdown per serving
- Calories: 250-300 calories
- Protein: 30-35 grams
- Carbohydrates: 5-7 grams
- Fat: 10-12 grams
Note: The nutritional values provided are estimates and can vary based on the size of the chicken breast, the specific brand of ingredients used, and any additional ingredients or garnishes added.
Grilled chicken tikka is a delicious and protein-rich dish that can be enjoyed as part of a balanced meal. Serve it with a side of mint yogurt dip, a mixed salad, or whole-grain bread for a complete and nutritious dinner.
2- Lentil Soup
Ingredients
- 1 cup dried lentils (any variety)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bay leaf
- 4 cups vegetable broth
- 2 cups water
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh lemon juice (optional)
- Fresh cilantro or parsley, chopped (for garnish)
Instructions
- Rinse the lentils under cold water and drain well. Set aside.
- In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic and sauté until they become translucent and fragrant.
- Add the diced carrots and celery to the pot and cook for a few more minutes until they start to soften.
- Add the lentils, bay leaf, vegetable broth, and water to the pot. Stir well and bring the mixture to a boil.
- Reduce the heat to low and simmer the soup, partially covered, for about 30-40 minutes or until the lentils are tender. Stir occasionally.
- Add the cumin powder, turmeric powder, paprika, salt, and pepper to the soup. Adjust the seasoning according to your taste preferences.
- Continue to simmer the soup for another 5 minutes to allow the flavors to meld together.
- Remove the bay leaf from the pot and discard.
- If desired, use an immersion blender or transfer a portion of the soup to a blender to puree it partially. This step is optional and can be skipped if you prefer a chunkier texture.
- Squeeze fresh lemon juice into the soup for a hint of acidity, if desired.
- Ladle the lentil soup into bowls and garnish with chopped cilantro or parsley.
- Serve the lentil soup hot and enjoy its nutritious goodness.
Nutritional Information
This lentil soup is rich in protein, fiber, vitamins, and minerals. Lentils are an excellent source of plant-based protein and are also packed with iron, folate, and potassium. The addition of carrots and celery provides vitamin A, vitamin C, and antioxidants. The soup is low in fat and cholesterol-free.
Feel free to customize the recipe by adding other vegetables like spinach or tomatoes for added nutrition and flavor. Lentil soup is a comforting and nourishing option for a wholesome meal. Enjoy its warmth and goodness while reaping the benefits of a nutritious and delicious soup!
3- Baked Fish with Vegetables
Ingredients
- 4 fish fillets (such as tilapia, salmon, or cod)
- 2 tablespoons olive oil
- 2 cloves of garlic, minced
- 1 teaspoon dried herbs (such as thyme, rosemary, or dill)
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1 medium zucchini, sliced
- 1 bell pepper, thinly sliced
- 1 red onion, thinly sliced
- Fresh lemon slices for garnish
- Fresh parsley for garnish
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
- Place the fish fillets on the prepared baking sheet. Drizzle them with 1 tablespoon of olive oil and sprinkle with minced garlic, dried herbs, salt, and pepper. Gently rub the seasoning into the fillets to coat them evenly.
- In a separate bowl, toss the cherry tomatoes, zucchini slices, bell pepper slices, and red onion slices with the remaining tablespoon of olive oil. Season with salt and pepper to taste.
- Arrange the seasoned vegetables around the fish fillets on the baking sheet, making sure they are spread out in an even layer.
- Bake the fish and vegetables in the preheated oven for about 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fish fillets.
- Once cooked, remove the baking sheet from the oven and let it cool for a few minutes. Garnish with fresh lemon slices and parsley.
Nutrition Information
(Note: Nutritional values may vary depending on the type of fish used and the specific quantities of ingredients.)
This recipe provides a well-balanced meal with lean protein from the fish, healthy fats from the olive oil, and a variety of vitamins and minerals from the vegetables. It is a nutritious and low-calorie option suitable for weight loss and overall health.
Enjoy this baked fish with vegetables alongside a side of whole grains like quinoa or brown rice for a complete and satisfying meal. Feel free to experiment with different types of fish and vegetable combinations to suit your taste preferences and nutritional needs.
4- Vegetable Stir-Fry
Ingredients
- 2 tablespoons cooking oil (such as olive oil or sesame oil)
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 medium onion, thinly sliced
- 2 cups mixed vegetables (broccoli florets, bell peppers, carrots, snap peas, etc.)
- 1 cup sliced mushrooms
- 1 cup tofu or protein of your choice (optional)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional)
- 1 tablespoon cornstarch (optional)
- Salt and pepper to taste
- Fresh cilantro or green onions for garnish (optional)
Instructions
- Prepare the Vegetables: Wash and cut all the vegetables into bite-sized pieces. Keep them ready for stir-frying.
- Heat the Oil: In a large skillet or wok, heat the cooking oil over medium-high heat.
- Sauté Garlic and Ginger: Add minced garlic and grated ginger to the heated oil. Stir-fry for about 30 seconds until fragrant.
- Add Onions and Tofu: Add sliced onions and tofu (if using) to the skillet. Sauté for 2-3 minutes until the onions start to soften and tofu begins to brown.
- Stir-fry Vegetables: Add the mixed vegetables and mushrooms to the skillet. Stir-fry for about 5-6 minutes until the vegetables are tender-crisp. Avoid overcooking to retain their nutrients and texture.
- Prepare the Sauce: In a small bowl, whisk together soy sauce, rice vinegar, honey (or maple syrup), and cornstarch (if using) until well combined. This will thicken the sauce and add a nice glaze to the stir-fry.
- Add Sauce to the Skillet: Pour the sauce over the stir-fried vegetables. Stir well to coat all the vegetables evenly. Cook for an additional 1-2 minutes until the sauce thickens slightly.
- Season and Garnish: Taste the stir-fry and adjust the seasoning with salt and pepper as needed. Sprinkle fresh cilantro or green onions on top for added freshness and aroma.
- Serve: Remove from heat and serve the vegetable stir-fry hot as a main course or as a side dish with steamed rice or noodles.
This vegetable stir-fry is packed with nutrients from an assortment of colorful vegetables. It offers a good balance of carbohydrates, proteins (if using tofu), healthy fats, and fiber. You can customize the recipe by adding your favorite vegetables and adjusting the seasonings according to your taste preferences. Enjoy this delicious and nutritious stir-fry as part of your healthy eating routine!
5- Quinoa Salad
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 carrot, grated
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- Salt and pepper to taste
Instructions
- Rinse the quinoa under cold water to remove any bitter residue. In a saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and the water is absorbed. Remove from heat and let it cool.
- In a large mixing bowl, combine the cooked quinoa, diced cucumber, red bell pepper, grated carrot, red onion, parsley, and mint.
- In a small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and pepper to make the dressing.
- Pour the dressing over the quinoa salad and toss gently to combine, ensuring all ingredients are coated.
- Taste and adjust seasoning if needed. You can add more lemon juice, olive oil, or salt and pepper according to your preference.
- Let the salad sit for a few minutes to allow the flavors to meld together. You can also refrigerate it for a couple of hours to chill and enhance the taste.
- Serve the quinoa salad as a refreshing and nutritious meal on its own or as a side dish with grilled chicken, fish, or tofu.
Nutrition Information (per serving)
- Calories: 250
- Total Fat: 9g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 100mg
- Total Carbohydrate: 36g
- Dietary Fiber: 6g
- Sugars: 3g
- Protein: 7g
Note: The nutrition information provided is an estimate and may vary depending on the specific ingredients and quantities used.
This quinoa salad is not only delicious but also packed with nutrition. Quinoa is a complete protein, containing all nine essential amino acids, making it a great choice for vegetarians and vegans. It is also high in fiber, antioxidants, vitamins, and minerals. The addition of fresh vegetables adds even more nutrients, while the lemon and herbs provide a burst of flavor. Enjoy this wholesome and nutritious quinoa salad as a satisfying meal or a side dish to support your healthy eating goals.
6- Spinach and Cottage Cheese Curry
Ingredients
- 2 cups spinach leaves, washed and chopped
- 200 grams cottage cheese (paneer), cut into cubes
- 1 medium onion, finely chopped
- 2 medium tomatoes, pureed
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 green chili, finely chopped (optional)
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil
- Fresh coriander leaves for garnish
Instructions
- Heat oil in a pan over medium heat. Add cumin seeds and let them splutter. Then, add minced garlic, grated ginger, and green chili. Sauté for a minute until aromatic.
- Add the chopped onions and sauté until they turn golden brown. This will take about 5-6 minutes.
- Add the tomato puree and cook for a few minutes until the oil starts to separate from the mixture.
- Add turmeric powder, coriander powder, red chili powder, and salt. Stir well to combine the spices with the tomato-onion mixture.
- Add the chopped spinach leaves to the pan. Mix well and cook for a few minutes until the spinach wilts down and reduces in volume.
- Now, add the cottage cheese cubes to the pan. Gently stir to coat the cottage cheese with the spinach and spices.
- Cover the pan and let the curry simmer for 5-6 minutes on low heat, allowing the flavors to blend together.
- After 5-6 minutes, remove the lid and sprinkle garam masala over the curry. Give it a gentle stir.
- Cook for an additional 2-3 minutes, allowing the cottage cheese to absorb the flavors of the curry.
- Taste the curry and adjust the salt and spices according to your preference.
- Garnish with fresh coriander leaves.
- Serve the Spinach and Cottage Cheese Curry hot with whole wheat roti or brown rice for a complete and nutritious meal.
Nutritional Information (approximate values per serving)
- Calories: 250-300 kcal
- Carbohydrates: 12-15 grams
- Protein: 15-20 grams
- Fat: 15-18 grams
- Fiber: 3-5 grams
Note: The nutritional values may vary depending on the specific ingredients used and the portion size. It’s always a good idea to calculate the nutritional information based on the specific brands and quantities of ingredients you use.
Enjoy this nutritious and flavorful Spinach and Cottage Cheese Curry as a wholesome dinner option. Spinach provides essential vitamins and minerals, while cottage cheese adds protein and calcium to the dish. It’s a balanced meal that will keep you satisfied and nourished.
Remember to adjust the ingredients and portion sizes according to your dietary needs and preferences. These recipes offer a variety of flavors and textures to make your dinner meals healthy, delicious, and suitable for weight loss. Enjoy exploring and discovering new dishes to support your healthy eating journey!
