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Healthy Indian Recipes, Menus and Cooking Tips

Featured Recipes

Spiced Corn & Rice Pilaf

This corn-flecked rice pilaf has a distinctive Indian flavor, thanks to the addition of cumin seeds, cinnamon and cardamom. It makes a delicious accompaniment to grilled meats and poultry.

» Spiced Corn & Rice Pilaf

Saag Tofu

Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer—a cow's-milk cheese that is curdled then pressed until firm. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity.

» Saag Tofu

Griddle-Cooked Corn Flatbread (Makkai ki roti)

This flatbread (classically not flavored) from Punjab, deemed peasant food, often accompanies a puree of mustard greens and garlic drizzled with ghee (clarified butter). This version incorporates vibrant flavors that can easily accompany any meal or even be served with a dip for an appetizer.

» Griddle-Cooked Corn Flatbread (Makkai ki roti)

Wok-Seared Chicken & Vegetables (Kadhai murghi)

This colorful stir-fry combines green bell pepper, orange carrots and red onion along with spice-coated chicken for a delicious result. The cooking happens quickly, so it's a good idea to measure out and prepare all the ingredients in the recipe before you fire up the wok. Enjoy the smoky aromas that emanate from the pan and the combination of spices that titillate the taste buds.

» Wok-Seared Chicken & Vegetables (Kadhai murghi)

Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)

Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices—cardamom pods, saffron and garam masala—in the spice section of well-stocked supermarkets or online at penzeys.com.

» Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)

Ginger, Split Pea & Vegetable Curry (Subzi dalcha)

Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry—perfect for a cold winter night by the fireplace, with a loaf of crusty bread. Try any combination of vegetables—sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles—the vegetables and split peas bring the heat level down to make each bite addictive without being excessively hot.

» Ginger, Split Pea & Vegetable Curry (Subzi dalcha)

Spicy Stewed Potatoes & Spinach with Buttermilk (Aloo chaas)

This stewlike potato and spinach curry can be served as a side dish or as part of a vegetarian buffet. The touch of cream prevents the buttermilk from curdling when it's heated and helps balance the heat from the pungent chiles.

» Spicy Stewed Potatoes & Spinach with Buttermilk (Aloo chaas)


Indian cuisine is packed with flavor and the liberal use of fresh vegetables, legumes, yogurt, rice and other grains make it inherently healthy as well. Spices form the backbone of Indian cooking, and although the list of spices and techniques used to prepare some recipes can be intimidating, they provide tantalizing layers of flavors in a matter of minutes. Whether you’re preparing a quick curry for an easy weeknight meal or a medley of dishes for an Indian-themed dinner party, you’ll find these recipes to be healthy, flavorful and delicious.

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