Healthy and Spicy Indian Recipes: 5 Dishes to Try

India is well-known for its diverse food culture, which features an array of spices, flavors, and textures. The country’s cuisine offers a unique blend of ingredients and aromas, enticing foodies across the globe to explore its colorful recipes. Though most Indian recipes are considered to be high in calories, there are several dishes that are healthy and can add spice to your culinary adventures. In this article, we have curated five healthy and spicy Indian recipes that not only boast strong flavors but are also nutritious.

1. Masoor Dal with Okra Stir Fry

Dal or lentils is a staple food in India, and there are several ways to prepare it. Masoor dal, made from red lentils, is a protein and fiber-packed dish that is easy to make and flavorful. Combined with okra, also known as bhindi, this recipe is nutritious and spicy.

To make this savory recipe, you will need the following ingredients:

• 1 cup of masoor dal
• ½ cup of okra, sliced
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tomato, diced
• 1 teaspoon of cumin
• 1 teaspoon of turmeric powder
• 1 teaspoon of chili powder
• 2 tablespoons of vegetable oil
• Salt to taste

Instructions:

1. Soak masoor dal in water for at least 30 minutes.
2. In a pressure cooker, add the soaked dal, onion, tomato, garlic, cumin, turmeric, chili powder, and salt. Add 2 cups of water and pressure cook for 2-3 whistles.
3. In a separate pan, add oil and heat it on medium-high. Add the sliced okra and fry till it turns golden brown. You can add additional spices such as cumin or chili powder as per preference.
4. Combine the cooked dal with the fried okra in a serving dish and garnish with cilantro.

2. Spicy Grilled Fish

If you’re a seafood lover or looking for a low-carb meal, this Spicy Grilled Fish recipe is perfect for you. This recipe incorporates several spices, including cumin, coriander, and chili powder, to give it a spicy kick.

Ingredients:

• 4 large fish fillets
• 2 tablespoons of vegetable oil
• 1 tablespoon of cumin powder
• 1 tablespoon of coriander powder
• 1 tablespoon of chili powder
• 1 teaspoon of turmeric powder
• 1 tablespoon of ginger paste
• Juice of 1 lemon
• 1 tablespoon of salt

Instructions:

1. In a bowl, mix all the spices and ginger paste. Add lemon juice and salt to the mixture and stir well.
2. Coat the fish fillets with the spice mixture and let it rest for 30 minutes.
3. Heat a grill pan or grill to medium-high heat. Brush the pan with oil to prevent the fish from sticking. Grill the fish fillets for 3-4 minutes on each side or until it is cooked thoroughly.
4. Transfer the grilled fish to a serving dish and garnish with lemon wedges and fresh herbs.

3. Eggplant Creole

Eggplant, also known as brinjal, is a versatile vegetable that can be used in various Indian recipes. This Eggplant Creole recipe is full of flavor, nutrients, and is easy to make.

Ingredients:

• 4 eggplants, diced
• 2 onions, chopped
• 1 bell pepper, chopped
• 2 garlic cloves, minced
• 2 tomatoes, diced
• 1 teaspoon of paprika
• 1 teaspoon of chili powder
• 1 teaspoon of oregano
• 2 tablespoons of vegetable oil
• Salt and pepper to taste

Instructions:

1. Heat the oil in a pan and add onions, bell pepper, and garlic. Fry until the onions are translucent.
2. Add eggplants to the pan and cook for 10 minutes or until they are tender.
3. Add tomatoes and continue to cook for another 5 minutes.
4. Add paprika, chili powder, oregano, salt, and pepper. Cook for an additional 5 minutes. You can adjust the spices and salt as per your taste preference.
5. Transfer the Eggplant Creole to a serving dish and garnish with fresh parsley.

4. Spicy Chicken Curry

Chicken curry is one of the most popular Indian dishes, and this Spicy Chicken Curry recipe is no exception. This dish is healthy, savory, and perfect for anyone who loves the taste of spices.

Ingredients:

• 1 lb of chicken breast, diced
• 2 onions, finely chopped
• 2 tomatoes, diced
• 2 garlic cloves, minced
• 1 tablespoon of ginger paste
• 2 tablespoons of vegetable oil
• 1 teaspoon of cumin powder
• 1 teaspoon of coriander powder
• 1 teaspoon of turmeric powder
• 1 teaspoon of chili powder
• Salt to taste

Instructions:

1. Heat oil in a pan and add the chopped onions. Fry until it turns golden brown.
2. Add garlic and ginger paste, and sauté for a few minutes.
3. Add diced chicken and cook for 5 minutes or until it turns golden brown.
4. Next, add the chopped tomatoes and stir well. Cook for 5 minutes, stirring occasionally.
5. Add cumin, coriander, turmeric, chili powder, and salt. Mix well and cook for another 10 minutes. You can add a splash of water if the curry becomes too thick.
6. Transfer the Spicy Chicken Curry to a serving dish and serve hot with rice or flatbread.

5. Mixed Vegetable Stir Fry

Mixed Vegetable Stir Fry is a colorful and healthy recipe that can be enjoyed as a side dish or as a main course. This recipe features a variety of veggies, including bell peppers, broccoli, carrots, and beans, making it nutrient-rich.

Ingredients:

• 2 cups of mixed vegetables (bell peppers, broccoli, carrots, beans)
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon of vegetable oil
• 1 teaspoon of cumin powder
• 1 teaspoon of chili powder
• Salt to taste

Instructions:

1. Heat the oil in a pan and add the chopped onions. Fry until it turns golden brown.
2. Add garlic and sauté for a few minutes.
3. Add the mixed vegetables and stir well. Cook for 10 minutes or until the vegetables are tender.
4. Add cumin, chili powder, and salt. Mix well and cook for another 5 minutes.
5. Transfer the Mixed Vegetable Stir Fry to a serving dish and garnish with fresh herbs.

Conclusion

Indian cuisine offers an array of healthy and spicy recipes that are perfect for anyone looking to add some flavor and nutrients to their daily meals. From the savory Masoor Dal with Okra Stir Fry to the colorful Mixed Vegetable Stir Fry, these Indian recipes boast rich flavors and are easy to make. So, next time you’re looking for a healthy and spicy meal, try one of these five Indian recipes, and we’re sure that you won’t be disappointed.Thank you for reading, and we hope this article has inspired you to explore the exotic flavors of Indian cuisine.