Healthy Indian Classic Dishes
While it is appreciated for being delicious and rich, Indian food often gets a bad rap for being unhealthy. Most of us move towards salads and soups when we are trying to adopt a healthier diet. Do you know, a lot of Indian dishes offer a perfect balance of all necessary macronutrients? While some other dishes are a complete wholesome meal by themselves.
When planning meals, ensure that you incorporate adequate amounts of carbohydrates, proteins and healthy fats. Balance is crucial. A healthy dose of protein is pivotal to helping us motor through. Whether you want to get rid of the unsightly weight, build muscle mass, or curb cravings, proteins are your magical macronutrient! You need to integrate sufficient amounts of lean meat, beans, dals and legumes in to your diet regimen.
With melt-in-your-mouth soft cottage cheese and smooth spinach puree, this recipe is delicious and nutritious. The spinach and coriander leaves used to make this curry, give the dish a gorgeous deep green colour! Spinach is chockfull of vitamins A, C and K and has always been called a superfood, while paneer is packed with quality proteins. Palak Paneer is a fantastic combination of being high in protein and having powerful antioxidants. Serve this dish hot with parathas.
Chickpeas are one of the high protein pulses, loaded with all the vital nutrients. Besides protein, chickpeas give you a burst of digestion-slowing and cholesterol-lowering fibre. A classic and easy recipe, Punjabi chhole has made a global splash! You could keep the meal light and low on calories by serving the Punjabi Chhole with roti or pulav. A beautiful medley of spices and herbs, the chickpeas, onions, and tomatoes, garlic and ginger, amalgamate very well to make this dish truly comforting.
Dal makhani or kaali dal is an wholesome and scrumptious dish. The urad dal fights inflammation and its high-quality protein helps manage your weight well. Light and creamy, dal makhani is the perfect union of urad dal (black lentils), rajma (kidney beans), onions, tomatoes and a host of aromatics. Make sure you soak the urad dal and rajma overnight while cooking dal makhani, so that they pressure-cook faster. It is garnished with a generous dollop of cream and butter!
This small steamed cake is made by grinding urad dal and rice flour. The batter is left to ferment and rise before being steamed into idlis. This dish is quick to make once the batter is ready, delicious and really filling. Idli has satiating protein and fibre. It is an ideal breakfast that will see you right through till lunchtime. Serve pillow-soft idlis with piping hot sambar!
A time-honoured Gujarati specialty, Undhiyu is nutritious and packed with flavour. It is cooked using numerous fresh winter vegetables like potatoes, sweet potatoes, brinjals, fenugreek leaves, coriander, raw banana, yam, coconut, surti papadi and tuvar. This delectable, vibrant green recipe uses a melange of spices and flavours that gives it an irresistible aroma and piquant taste to the dish. Most importantly, it provides you with an explosion of good nutrition. It has a princely helping of protein, fibre, and vitamins. To ensure you have a well-rounded meal, serve Undhiyu with puri and shrikhand!
Meal planning is exceedingly important, it ensures that you integrate diverse food groups – proteins, fats, carbohydrates, fibre, vitamins and minerals into your diet. An occasional indulgence is alright as long as it is eaten on occasion and in moderation. Always purchase good quality ingredients to ensure that you get proper nutrition from your food. You could always opt for dals, pulses and spices from the Tata Sampann range to be assured of optimal quality and natural goodness of your ingredients.
This article is authored by Dr. Shweta U. Shah
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