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Discover 15 Indian Recipes to Support Your Weight Loss Goals

 

For those unfamiliar with Indian cuisine, the idea of Indian recipes for weight loss might seem unusual.

The rich, flavorful curries we love, often laden with fats and spices, are typically seen as diet busters.

However, Indian food can be an integral part of a weight loss diet when prepared thoughtfully.

 

A traditional Indian diet, rich in healthy fats, whole grains, fresh leafy greens, and other nutritious foods, can aid your weight loss efforts.

The country that pioneered Ayurvedic cooking certainly knows a thing or two about healthy living and eating!

 

-          What Makes a Healthy Indian Weight Loss Recipe?

 

Each recipe listed below is 600 calories or less, ensuring a satisfying meal without exceeding your daily caloric needs.

These recipes also contain at least 15 grams of protein per serving and keep fat content within 25 grams per portion.

This balance ensures you’re not depriving your body of essential nutrients.

 

These healthy recipes can help you develop sustainable eating habits.

If weight loss isn’t your goal, and you're simply a curry lover, check out our Vegetarian Indian Recipes for more delicious ideas.

 

-          Indian Dal Recipes

 

1. Quick and Delicious Dal

- Protein: 23g

- Calories: 459kcal

- Ready in: 35 minutes

- Recipe by: HurryTheFoodUp

 

A tasty dal is essential for any Indian meal.

This easy recipe is filling, delicious, and provides 23g of protein to keep you energized for hours.

 

2. Curried Lentil Soup with Coconut

- Protein: 19g

- Calories: 493kcal

- Ready in: 30 minutes

- Recipe by: HurryTheFoodUp

 

This simple and healthy coconut curry lentil soup is packed with protein, fiber, and good fats.

 

3. Red Lentil Dal

- Ready in: 25 minutes

- Recipe by: VeganHeaven

 

A perfect weeknight dinner that’s healthy, filling, and fragrant.

This red lentil dal comes together in just 25 minutes!

 

-          Indian Curries

 

4. Mango Curry

- Protein: 18g

- Calories: 488kcal

- Ready in: 30 minutes

- Recipe by: Dave

 

A tangy, creamy mango curry that brings a tropical vibe to your meal.

 

5. Roasted Cauliflower Curry

- Protein: 15g

- Calories: 506kcal

- Ready in: 40 minutes

- Recipe by: HurryTheFoodUp

 

A delicious curry from Pakistan, this roasted cauliflower curry is high in protein and comforting.

 

6. Vegan Palak Paneer

- Protein: 22g

- Calories: 364kcal

- Ready in: 30 minutes

- Recipe by: Electric Vitality

 

A vegan version of the classic palak paneer, perfect for those with food intolerances.

 

7. Vegetable Bhuna

- Protein: 21g

- Calories: 428kcal

- Ready in: 40 minutes

- Recipe by: SplashOfTaste

 

An authentic vegetable bhuna curry that’s great for vegan and vegetarian diets.

 

8. Vegetarian Rogan Josh

- Protein: 23g

- Calories: 339kcal

- Ready in: 45 minutes

- Recipe by: LittleSugarSnaps

 

A vegetarian/vegan rogan josh packed with wholesome ingredients, perfect for chilly days.

 

9. TVP Chunks Curry

- Protein: 15g

- Calories: 218kcal

- Ready in: 30 minutes

- Recipe by: FitMealIdeas

 

A flavorful and protein-packed veggie chunks curry, perfect for lunch or dinner.

 

10. TVP Crumbles

- Protein: 16g

- Calories: 148kcal

- Ready in: 5 minutes

- Recipe by: FitMealIdeas

 

A spicy and protein-packed TVP crumbles breakfast, great for adding to soups, pizza, pasta, and sauces.

 

11. Super Healthy Paneer Tikka

- Ready in: 30 minutes

- Recipe by: FatRainbow

 

A healthy no-oil version of paneer tikka, perfect for weight loss or general fitness.

 

12. Low Carb Saag Paneer

- Protein: 18g

- Calories: 335kcal

- Ready in: 30 minutes

- Recipe by: CulinaryLion

 

A keto-friendly saag paneer that’s easy to prepare and packed with flavor.

 

-          Weight Loss Meals

 

13. Dal Khichdi and Kachumber Salad

- Protein: 21g

- Calories: 459kcal

- Ready in: 1 hour

- Recipe by: Gabriella English

 

A healthy and light dal khichdi, perfect for weight loss dinners.

 

Ingredients:

- 1 cup basmati rice

- 9 oz firm tofu (250 g)

- 1 tbsp olive oil

- 1 onion

- 1 tsp coriander seeds, ground

- 1 tsp turmeric

- 2 tsp curry paste (e.g., tikka masala)

- 1 tbsp tomato paste

- ½ cup low-fat crème fraîche (or vegan crème fraîche)

- 1 can low-fat coconut milk (15 oz / 435g)

- 1 mango (or 150g frozen mango, defrosted)

- Optional: 1 tsp mango chutney, 5 sprigs fresh cilantro/coriander

 

Instructions:

1. Cook rice according to package instructions.

2. Fry chopped tofu in olive oil on medium heat. Add diced onion after 5 minutes.

3. Add curry paste, turmeric, and coriander powder. Stir well.

4. Fry for a couple of minutes, then add tomato paste and stir again.

5. Add coconut milk and simmer for 5 minutes.

6. Puree the mango and add it to the curry.

7. Stir in crème fraîche and simmer for another 5 minutes until thickened.

8. Mix in optional mango chutney and cilantro.

9. Serve with rice and/or naan bread.

 

14. Indian Toor Dal Instant Pot

- Protein: 26g

- Calories: 471kcal

- Ready in: 25 minutes

- Recipe by: IntentionalHospitality

 

An easy toor dal recipe made with yellow split pigeon peas and aromatic spices, perfect for a quick and nutritious dinner.

 

-          Refreshing End Note

 

15. Refreshing Strawberry Lassi

- Protein: 15g

- Calories: 194kcal

- Ready in: 10 minutes

- Recipe by: FitMealIdeas

 

A light, protein-rich, and refreshing yogurt-based drink, perfect for ending your meal.

 

-          Common Questions About Indian Food and Weight Loss

 

What Indian dishes are good for weight loss?

Dals and lentil-based dishes are excellent for weight loss.

They contain the right type of carbs and protein, making them preferable to starch-heavy foods.

Vegetable-based stir-fries made with minimal oil are also a good choice, as they are high in nutrients and low in calories.

Tomato-based gravies are better options than fatty korma dishes.

 

Is homemade Indian food good for weight loss?

Absolutely. Home cooking cuts down on unhealthy fats, salt, and sugar.

It emphasizes preparing tasty meals that are part of a balanced diet, boasting many health benefits.

 

Which Indian food is not good for weight loss?

Avoid dishes with too much sugar or excess fat content, such as deep-fried chaat dishes like samosa and kachori, sugar-soaked desserts like gulab jamun and jalebi, and rich curries.

These foods are not conducive to weight loss.

 

-          Conclusion:

Embrace Healthy Indian Recipes for Weight Loss

That’s a wrap on the updated collection of Indian recipes for weight loss!

These dishes can light up your dinner table and aid in your weight loss efforts.

Give them a try and share your experience!

 

Read More: 3 Aloe Vera Face Mask Recipes to Whip Up at Home for Glowing Skin

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