5 Low-Calorie Indian Recipes to Try

Eating healthy doesn’t have to be bland or boring, especially when you have a range of flavorful, nutritious, and low-calorie Indian recipes at your disposal. As a Dietitian in Chandigarh, I believe that traditional Indian foods can be adapted to meet your health goals without compromising on taste. In this blog, I’m going to share 5 low-calorie Indian recipes that are simple to prepare and packed with nutrients, perfect for anyone looking to shed a few pounds or maintain a healthy lifestyle. These low-calorie Indian recipes are designed to be not only healthy but also absolutely delicious!

Here is 5 low-calorie Indian recipes:

1. Moong Dal Chilla (Lentil Pancakes)

Calories per serving: ~150

Moong dal chilla is a high-protein, gluten-free, and fiber-rich dish that makes for a perfect healthy breakfast or snack. It is a great alternative to traditional pancakes or parathas, which are often calorie-dense.

Ingredients:

• 1 cup moong dal (yellow split lentils)
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped tomatoes
• 1-2 green chilies, finely chopped
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon red chili powder
• Salt to taste
• Fresh coriander leaves, chopped
• Olive oil or ghee for cooking

Instructions:

1. Soak and Prepare Dal: Soak moong dal for 4-6 hours or overnight. Drain and rinse the dal well.
2. Make the Batter: Blend the moong dal with a little water to form a smooth batter.
3. Cook the Chillas: Heat a pan with a small amount of olive oil or ghee. Add cumin seeds and let them splutter.
4. Sauté Vegetables: Add the onions, tomatoes, chilies, turmeric, red chili powder, and salt. Sauté for a couple of minutes until softened.
5. Cook the Pancakes: Pour a small amount of batter onto the pan, spreading it into a pancake-like shape. Cook both sides until golden brown.
6. Serve: Garnish with fresh coriander leaves and serve with green chutney.

Why This Recipe Works:

Moong dal is low in calories but high in protein and fiber, which helps to keep you feeling full longer. This low-calorie Indian recipe is ideal for a filling breakfast or snack without weighing you down.

Precaution:

• If you have any allergies to lentils or legumes, please avoid this recipe or substitute with other grains or flours, like oats or rice flour.

2. Palak (Spinach) Soup

Calories per serving: ~80

This nutritious, comforting low-calorie Indian recipe is packed with iron, antioxidants, and vitamins from the spinach, making it a great option for boosting immunity and staying healthy.

Ingredients:

• 2 cups spinach leaves, washed and chopped
• 1 small onion, chopped
• 1 clove garlic, minced
• 1 green chili (optional)
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon ginger powder or fresh ginger
• 1 cup vegetable stock or water
• Salt and pepper to taste
• 1/2 tablespoon olive oil

Instructions:

1. Sauté Aromatics: Heat olive oil in a pan and add cumin seeds. Let them splutter before adding onions, garlic, and green chili. Sauté for 2-3 minutes.
2. Cook Spinach: Add the chopped spinach leaves along with ginger powder and cook until the spinach wilts.
3. Simmer Soup: Add vegetable stock or water and bring it to a boil. Let the mixture simmer for 5-7 minutes.
4. Blend the Soup: Once the spinach is cooked, blend the mixture until smooth.
5. Serve: Season with salt and pepper, and garnish with fresh coriander.

Why This Recipe Works:

Spinach is low in calories and rich in essential nutrients, especially iron. This low-calorie Indian recipe offers a flavorful and light soup that provides an excellent source of vitamins and minerals without adding too many calories.

Precaution:

• People with kidney issues should monitor their intake of spinach due to its high oxalate content, which may affect calcium absorption.

3. Cucumber Raita

Calories per serving: ~70

Raita is a popular Indian side dish that pairs wonderfully with spicy meals to help cool them down. Cucumber raita, in particular, is refreshing, low in calories, and full of hydration.

Ingredients:

• 1 cup low-fat yogurt
• 1 small cucumber, grated
• 1/4 teaspoon cumin powder
• 1/4 teaspoon black salt
• 1/4 teaspoon roasted coriander powder
• Fresh coriander leaves, chopped
• Salt to taste

Instructions:

1. Prepare the Yogurt Base: In a mixing bowl, whisk the yogurt until smooth.
2. Add the Cucumber: Grate the cucumber and squeeze out the excess water to prevent the raita from becoming watery.
3. Mix the Ingredients: Add the cucumber, cumin powder, black salt, roasted coriander powder, and regular salt to the yogurt. Stir well.
4. Garnish and Serve: Garnish with fresh coriander leaves and refrigerate until ready to serve.

Why This Recipe Works:

Low-fat yogurt is a great source of probiotics and protein, while cucumber adds hydration and freshness. This low-calorie Indian recipe not only helps balance out the spiciness of Indian meals but also provides a healthy and refreshing side dish.

Precaution:

• If you are lactose intolerant, substitute low-fat yogurt with dairy-free yogurt alternatives, such as almond or soy yogurt.

4. Baingan Bharta (Roasted Eggplant)

Calories per serving: ~120

Baingan Bharta is a smoky-flavored vegetable dish made with roasted eggplant, cooked with onions, tomatoes, and spices. It’s a perfect low-calorie Indian recipe for anyone craving Indian comfort food without adding extra calories.

Ingredients:

• 1 large eggplant (baingan)
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chili, chopped (optional)
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon red chili powder
• 1 tablespoon olive oil
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Roast the Eggplant: Roast the eggplant on an open flame or in the oven until the skin is charred and the flesh is soft.
2. Peel and Mash: Once cool, peel the skin off the eggplant and mash the flesh.
3. Cook the Masala: In a pan, heat olive oil and add cumin seeds. When they splutter, add onions, green chilies, and cook until golden brown.
4. Add Tomatoes and Spices: Add tomatoes, turmeric, red chili powder, and garam masala. Cook until the tomatoes soften.
5. Combine with Eggplant: Add the mashed eggplant to the pan and cook for 5-7 minutes. Adjust seasoning with salt.
6. Garnish and Serve: Garnish with fresh coriander leaves and serve with roti or as a side dish.

Why This Recipe Works:

Eggplants are naturally low in calories and packed with fiber, which helps in digestion and weight management. This low-calorie Indian recipe is a great way to enjoy flavorful Indian food without the excess calories.

Precaution:

• If you have nightshade sensitivity, it’s better to avoid this recipe since eggplant belongs to the nightshade family, which can trigger inflammation for some individuals.

5. Tandoori Chicken (Grilled)

Calories per serving: ~250

Grilled tandoori chicken is a healthier alternative to fried chicken. This low-calorie Indian recipe is packed with protein and flavor, making it a satisfying dish for anyone looking to stay on track with their health goals.

Ingredients:

• 500g chicken breast (boneless, skinless)
• 1/2 cup plain low-fat yogurt
• 1 tablespoon tandoori masala
• 1 tablespoon ginger-garlic paste
• 1/2 teaspoon cumin powder
• 1/2 teaspoon coriander powder
• 1/4 teaspoon turmeric powder
• 1 tablespoon lemon juice
• Salt to taste

Instructions:

1. Prepare the Marinade: In a bowl, combine yogurt, tandoori masala, ginger-garlic paste, cumin powder, coriander powder, turmeric, lemon juice, and salt.
2. Marinate the Chicken: Coat the chicken with the marinade and refrigerate for at least 1 hour, preferably overnight for better flavor.
3. Grill the Chicken: Preheat your grill or oven to medium-high heat. Grill the chicken for 10-15 minutes on each side or until fully cooked.
4. Serve: Serve the tandoori chicken with a side of salad or sautéed vegetables.

Why This Recipe Works:

Grilling chicken instead of frying it significantly reduces the fat content, making it a low-calorie Indian recipe. The marinade adds plenty of flavors while keeping it light and healthy.

Precaution:

• For those with high blood pressure, it’s important to use less salt in the marinade to avoid sodium buildup, which could affect your health.

Conclusion

Adopting a healthy, low-calorie Indian recipe doesn’t mean you have to give up on the rich and flavorful dishes you love. These 5 low-calorie Indian recipes are perfect examples of how you can enjoy traditional meals with fewer calories while maintaining taste and nutrition. Whether you’re looking to lose weight or just maintain a balanced diet, these meals can help you stay on track without compromising on flavor.

As a Dietitian in Chandigarh, I always encourage my clients to include whole, natural foods in their diet, and these recipes are a great way to incorporate healthy habits into your daily routine. Enjoy these meals as part of a balanced lifestyle and savor the flavors without worrying about the calories!