India is famous for its reach and diverse food heritage. Each region is renowned for its unique and tasty dishes from east to west and north to south. However, due to this diversity, people face challenges maintaining their health. Sometimes lack of physical fitness leads to mental deterioration. However, here I incorporate the 5 best healthy Indian foods, to promote a better and healthy lifestyle. Despite its delicious taste, these food items have high nutritional value.  You can add these dishes to your daily diet list to ensure a bright future. 

1. Kitchari: Kitchari is the conventional Ayurvedic dish compiled with rice, mung beans, vegetables and spices. The authentic dish is quite easy to make. This can be a healthy lunch or dinner idea to nourish your health. 

Ingredients: 

• 100 basmati rice



•  150 moong daal



•  1 lime



•  1 tbsp ghee



•  1 tsp cumin



•  1 cauliflower, beans, 2 tomatoes, 2 carrots



• 15-gram ginger



• ½ tsp turmeric, ½ tsp coriander



•  ½ tsp fennel seeds, ½ tsp black master seeds



•  green chilli, salt. 

Method: 

Step 1: Melt the ghee over a medium heat. Stear all the vegetables, such as carrots, beans, tomatoes, and cauliflower, gently until they soften. 

Step 2: Add all the spices and nurture it for 2 minutes until fragrant. Pour rice and moong daal and stir all of these together. Add salt and 1.25 liter water and cook for 40 minutes. The way it looks should be porridgelike. Then Serve with wedges of lime on the side to squeeze over.

2. Lentil Curry: Lentils have a large number of phenols, vitamin B1, iron and folate. It can aid in decreasing the risk of some chronic diseases. Lenti curry is very good for heart disease. It also manages cholesterol and blood sugar levels. 

Ingredients: 

• 200 gm basmati rice



• 150 g red lentil



•  750g frozen vegetables



• 800ml vegetable stock



•  2 tbsp oil



•  4 tbsp curry paste, 3 onions



• 1 tbsp turmeric



•  salt, green chilli. 

Method:

Step 1: Heat the pan with medium heat. Give some oil, add onions and fry it for about 7 minutes until its colour becomes brown. Add the curry paste and stir for 1 minute. Then slowly pour the vegetable stock and cook it. 

Step 2: Add frozen vegetables and simmer for 6 minutes. Then compile red lentils and cook it for 20 minutes.

Step 3: While the lentil curry is cooking, make the rice as instructed on the packet. Add some turmeric powder to the cooking water and drain well. 

Step 4: Sprinkle the curry dish with salt, and add a little bit of chopped parsley and raisins. Then serve with rice, chutney and poppadums.

3. Tikka Masala: Tikka Masala is high in protein, low in fat. The dish provides nearly 2g of dietary fibre, a luscious low-cholesterol nutrient which protects blood-sugar levels from unnecessary spikes.  It can be a high-protein breakfast or snack idea to add to your list. 

Ingredients: 

• 1 large chopped onion, 5 garlic cloves, ginger



•  2 tbsp vegetable oil



•  3 small chicken breasts



•  1 tsp pepper, 1 tbsp tikka powder, 200 gm spinach



•  400 gm chopped tomatoes, 40 gm almonds



•  ½ bunch of chopped coriander



• 4 tbsp natural yoghurt



•  served with brown basmati rice. 

Method:

Step 1:  Put the ginger, garlic and onion in a food mixture and make a smooth paste. 

Step 2: Heat the oil over medium heat and fry the onion mixture for nearly 12 minutes. Then clear the pan and transfer to a bowl. 

Step 3: Add the remaining vegetable oil to the pan and fry it for 7-10 minutes, until it gets brown. Nod in the cayenne and tikka spice and fry for a minute. Mix the onion mixture and add tomatoes with it. Then add 1 can of water and boil uncovered for 12 to 15 minutes. Next mix spinach and almonds and stir for 12 minutes. Adjust the flavour and then whisk in the coriander and yoghurt. Serve the tikka masala with brown rice. 

4. Dahl Tarka: Dahl Tarka is a well-known north-Indian dish. Along its delicious taste, the dish is rich in protein, calcium and iron. The high-calorie dishes are beneficial for bone structure and maintain your fitness. 

Ingredients: 

• 150g red lentils, chopped onion, 4 chopped garlic cloves



•  1/3 tsp garam masala, ½ tsp turmeric powder



•  3 tbsp ghee or vegetable oil (for vegan)



• 1 chopped tomato



•  cordainer to serve. 

Method:

Step 1: Scour the red lentils until the water becomes clear. Add some salt and boil it for 25 minutes over medium to low heat. 

Step 2: Heat the vegetable oil or ghee over medium heat while boiling red lentils. Add onion and garlic, and fry it, and mix tomatoes over it. Stir the mixture for nearly 5-7 minutes until it becomes softened. Then add turmeric powder and garam masala and cook for a minute. Then mix the boiled lentils on it. 

Step 3: Place the lentils in dishes and ladle half of the mixture of onions on top. To serve, top with coriander and tomatoes.

5. Chicken Jalfrezi: Chicken Jalfrezi is a famous dish in West Bengal. The dish manages the level of cholesterol in the blood by decreasing the consumption of impregnated fat.  It can be added to a low-carb meal list to maintain fitness. 

Ingredients:

For the meat:

•  3 diced chicken breasts



•  1 tsp ground coriander, 1 tsp ground cumin



•  1 tsp turmeric



• 1 large sliced onion



•  2 chopped red chillies, 1 chopped red pepper



•  garam masala



•  fresh coriander leaves. 

For the sauce: 

• 1 chopped large onion



•  3 chopped garlic cloves



•  1 chopped green chilli



•  500g plum tomatoes



• 1 tsp ground cumin, coriander and turmeric powder



• vegetable oil. 



• Serve with naan bread or cooked Basmati rice. 

Method:

Step 1: Add 1 tsp cumin, coriander and turmeric powder and let the chicken breasts marinate while making sauce. 

Step 2: To prepare the sauce, hit the vegetable oil in a medium hit and add chopped onion, garlic, and green chilli on a large pan and fry it until it gets browned. 

Step 3: Mix 350ml water to the sauce and simmer it almost 15 to 20 minutes. 

Step 4: Heat another pan and fry 1 tsp cumin, 1 tsp turmeric, 1 tbsp coriander in a splash oil and fry it for 5 minutes. Then add tomatoes and stir it until it gets smoothed. 

Step 5: Next, combine the onion mixture in a food grinder with the seasoned tomato sauce. Season heavily, stir, and steam for 15 minutes. You may create huge amounts of this sauce and preserve them for future use.

Step 6: Cook the marinated chicken in natural oil while stirring continuously. Reduce flame and add the extra ½ sliced onion, 2 finely chopped red chillies,  and 1 chopped red pepper. Sauté it until the peppers and onions have softened. Mix the sauce that was prepared before cooking the chicken and add some water. Stir the chicken until it gets thickened. 

Step 7: Just before serving, add 2 teaspoons of garam masala and chopped coriander leaves. Serve alongside naan bread or basmati rice.