Top 10 Tips to Make Indian Food Healthy

Indian food has fast become a staple in the UK, but can been seen only as a takeaway to some. These takeaways can be greasy, un-apologetically stodgy and downright unpleasant! Once you’ve tasted a proper curry though, you can never go back!

However, some parts of traditional Indian cooking can be very unhealthy. Some food require frying, and there’s lots of cream and ghee used. We’ve created our list of the top 10 ways to make your Indian food healthy!

Variety of vegetables and legumes

Curries normally contain a variety of vegetables and legumes to help create a variety of flavours. Try mixing up the ratio of meat to vegetables, or have a solely vegetarian dish! Vegetables and legumes are a great source of antioxidants and fibre.

Bulk dishes with legumes

Legumes include sprouted beans and lentils. Using these to bulk out your dishes isn’t only healthier, but less meat will be needed!

Use minimal red meat

Red meat is high in saturated fats, so when you’re cooking, try to avoid using Lamb, Beef or Pork. Opt for more protein filled meats like Chicken or Turkey, especially if it’s lean.

Use oil sparingly

You don’t need to use Ghee in every recipe! There’s nothing wrong with using standard vegetable oil because you’ll still get the same taste, but your food will be less oily and greasy. If you do choose to use oil though, you don’t need it to be of the same quantity as you would with Ghee. Use the oil sparingly.

Meals that don’t require frying

There are plenty of recipes that don’t require frying. A simple Google search will provide you with recipes for non-frying based dishes, like Broccoli Curry or no fry Pakoras.

Coconut milk/cream replacement

Coconut milk and cream add unnecessary fats into your meals, so look for replacements like skimmed milk, cashew nut paste or poppy seed paste. You’ll get the same great taste, but keep your meal as healthy as possible.

Tandoori grilling

A fantastic way of cooking your meats without frying them in excess oil. Tandoori grilling allows for all the excess fat from the meat to escape before you eat, giving yourself more lean meat!

Wholemeal flour instead of plain flour

When you’re making Chapattis or Parathas, try switching your plain flour to wholemeal flour. This slight change may make your food a little darker, but wholemeal flour is a slower releasing carbohydrate and so it’s better for you!

Brown basmati rice instead of white rice

For the same reasons as the wholemeal flour, swapping your white Basmati rice for the wholemeal alternative means you’ll be eating slow release carbohydrates, as well as them being nutrient dense, meaning there’s more vitamins and minerals in every bite!

Bake Samosas instead of frying them

Arguably still a big debate, but highly recommended for a healthier diet. Baking your Samosas instead of frying them makes them less greasy and fatty. Whether you’re having a vegetable or meat-based Samosa, you’ll be grateful for baking them!


Have we missed anything? Let us know your tips for healthier Indian food in the comments below!

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