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Nutrition In Every Bite Of Indian Cuisine

Table of content

  • Introduction
  • Importance of Balanced nutrition 
  • Healthy Indian dishes
  1. Moong dal cheela
  2. Steamed poha
  3.  Alleppey fish curry
  4.  Dhokla
  5.  Upma
  6.  Daal
  7.  Ragi dosa
  8.  Masala bhindi
  9.  Hara Bhara Kebabs
  10.  Cucumber raita
  • Conclusion


Indian cuisine has the creamiest, most prosperous, and most favourable delicacies. The cuisine has a lot of variety in types of Indian food. It can be a daunting task to find out Indian food with low calories from the Indian cuisines. Furthermore, almost every state of India has its cooking on the list of types of Indian food. Therefore, Indian cuisines are vast and have a lot of variety. The diversity in Indian cuisine is due to the diversity in the country. Indian cuisines are famous for their fried and spicy dishes, yet many healthy options are available.

Indian food not only involves spicy, greasy, and indulgent. We don’t take into notice our everyday foods like dal, raita, and chapati which are some of the healthiest foods one can opt for.

Furthermore, you should make sure that the food you are eating should be prepared with hygiene. We at Corriander Leaf offer a wide range of customizable services. Moreover, we believe that the way to our customer’s hearts is not just through their stomach. It is through their soul. So, we make sure that our services become the soul of each and every event irrespective of how big or small they are.

Importance of balanced nutrition

Term balanced diet refers to a diet that supplies the nutrients to the body required to work efficiently. Furthermore, the absence of balanced nutrition makes the body more prone to infection, disease, fatigue, and low performance. Moreover, the absence of balanced nutrition in childhood can lead to poor academic performance, developmental and growth problems, and frequent infections.

Not following a balance in childhood can lead to unhealthy eating habits. Moreover, it has been recorded that the leading causes of death are directly linked to diet.

These are:

  •  cancer
  • stroke
  • heart disease
  • type 2 diabetes

Corriander leaf has a lot of variety in different cuisines. Furthermore, the restaurant provides you with a lot of variety like chatpate chole chaat, aloo matar chaat, veg clear soup, tamatar pudina shorba, and many more dishes of Indian cuisine.

Healthy Indian dishes

Indian Cuisine

According to Indian science, Ayurveda, The food of Indian cuisine is enough and complete for our bodies. Hence, we do not require any foreign foods as our beans, legumes, fruits, grains, and vegetables provide us with sufficient carbohydrates, fat, fiber, vitamins, proteins, and minerals.

However, the food you consume can be completely healthy only if prepared with hygiene. Corriander Leaf takes the health of its customers as its top priority. Additionally, the food prepared here is of the highest hygiene standard. Corriander leaf is a place if you want to enjoy some delicious Indian dishes. Our serene ambiance has been architectured so that it helps you feel relaxed and enjoy every bite of your food. Moreover, we ensure that you experience its feel and taste exquisitely without having to worry about emptying your pockets.

Here is a list of some healthy and nutritious Indian dishes

Moong dal chilla

The dish looks like a pancake with an Indian twist. It is a famous dish full of taste. Furthermore, it includes a lot of spices. Chana flour is the primary ingredient. The chilla can be accompanied by pickles or yogurt. Furthermore, you can have it with sour cream also. Moreover, chilla can be a complete meal if accompanied by a few pieces of tomatoes and cucumber.

The primary ingredient of the dish is chickpea flour, also known as besan. However, you can use sprouted mung beans too. These beans are widely eaten in Asian countries.

Both the ingredients of the dish are full of proteins. Chilla is an excellent option for a muscle-building diet. Let’s look at the nutritional value of chickpea flour.

  • Calcium: 45mg
  • Iron: 4.86mg
  • Sodium: 64mg
  • Zinc: 2.8mg
  • Energy: 387 Kcal
  • Protein: 22.4g
  • Fat: 6.6g
  • Carbohydrates: 57.7g
  • Fiber 10.8 mg

Steamed poha

In case, looking for a low-calorie breakfast Indian cuisine will surprise you. Indian cuisine has tons of low-calorie breakfast options that are quite appetizing. However, among the types of Indian food, the North and South Indian delicacies dominate but poha is a West Indian delight. It is a great option for breakfast, It brings so many flavors to the table, and yet it is low calorie and nutritious. Beaten rice is the base of the dish. Chopped vegetables, peanuts, and some rai can be added to add some flavors.

Furthermore, one plate of poha gives about 180 calories. One plate of poha has 100 calories of carbohydrates, 71 calories of fat, and 9 calories of protein.

Alleppey Fish Curry

A famous South Indian dish and very well-known in India. The curry has a bit of a tangy taste due to the presence of raw mangoes. Furthermore, it is a curry with Kerala-style spices. The dish has flavours as well as nutritional properties. The dish’s primary ingredient is tender fish and creamy coconut milk.

Moreover, the dish contributes to improving the heart health of the person. All the ingredients are not only tasty but nutritious too. The primary ingredient used in the Alleppey fish curry along with nutritional properties:-

  • Raw mangoes- The raw tomatoes give the curry a tangy taste. The raw mangoes are rich in minerals and vitamins. Furthermore, every 100 grams of raw mangoes contains 36.4 mg of vitamin c. Moreover, the dish has very few calories, 60 kcal per 100 grams.
  • Creamy coconut milk- It is a tasty liquid that is famous for its antifungal and anti-inflammatory properties. The milk or coconut kernels help to reduce LDL. Furthermore, low LDL means a healthy heart.


The dish is part of Gujarati cuisine. It is a snack. As we all know that snacking comes so naturally to us as Indians. Therefore, Indian cuisine has some of the best starters and snacks. Dhokla rules hearts across the world. A combination of beans, yogurt, baking powder, semolina, and lime juice makes the dish.

The taste of the dhokla is a bit savory and sweet. Yellow in color, it is soft and fluffy. However, along with being a snack, dhokla can be eaten as a side dish, as the main course, and even as a breakfast.

Furthermore, dhokla calories per piece are 152 on average. A piece of dhokla on average has about carbohydrates- 48 grams, sugar-8 grams, magnesium- 4% of the daily value, calcium- 4% of the daily value, phosphorus- 2% of the daily value, and potassium- 15% of the daily value.


Upma is a famous dish in south Indian cuisine. Primarily, up is made up of semolina which is cooked and roasted with pantry staples such as carrots, peppers, varied lentils, roasted nuts, and onions. Furthermore, add some mild spices. However, in place of semolina oats can also be used in the upma. Moreover, it will enhance the nutritional value of this healthy and low-calorie snack.

Furthermore, upma gives 209 calories per 100 grams. There are approximately 3grams of fibre, 71 grams of carbohydrates, 12 grams of protein, 1gram of fat, and minerals like potassium, calcium, and phosphorus.

Ingredients of Rava Upma-5 gram Mustard seeds, 2-gram Black gram dal, 250 Gram Semolina, 2 gram Bengal gram dal, 100 gram Onions, 5-gram Green chilies, 25-gram Cashew nuts, 2 gram Curry leaves salt, 650 ml Water, 75 gram Ghee. For Garnishing: Coconut, Coriander leaves

Instructions: Boil the water. Next, slice the onions and cut the chilies. Heat a pan with ghee in it. Add the dals and saute until golden. Next, add mustard. Now, add onions, cashew nuts, curry leaves, and green chilies. Add boiling water. Now, keep stirring with salt. The upma is cooked when the moisture absorbs. Finally, mix the upma and garnish it with coriander leaves and grated coconut.


It is a traditional dish all over India. It is famous all over India. Furthermore, it is a delicious and nutritious dish in Indian cuisine. The dish is a fragrant lentil curry and lentils are its primary ingredient. The dish is a rich source of protein and fibre. Furthermore, lentils and legumes are a part of a high-protein diet for vegetarians.

Indian daal is a lunch or dinner food. The dish contains turmeric, cinnamon, cumin, and other species including garam masala. Moreover, the high fiber content of dal helps to keep your gut healthy. Chana daal, moong daal, and masoor daal are some primary forms of lentils used. They are accompanied by naan or chapatis.

 The nutritional value of 100g moong dal is-

  • Carbohydrates: 58.04g
  • Fiber: 27.7g
  • Fat: 1.34g
  • Calcium: 36mg
  • Iron: 4.02mg
  • Sodium: 9mg
  • Energy: 339 Kcal
  • Protein: 25g
  • Iron: 4.02mg
  • Sodium: 9mg

Ragi Dosa

Ragi dosa is a part of South Indian cuisine. The desi eaters everywhere love the dish. Ragi dosa is not a traditional dish. Moreover, many people did not know about the dish a few decades ago. It is health awareness that led to the invention of the age dosa. The consumption of ragi regularly in small quantities can boost our iron and calcium levels. The main constituent of the dosa is ragi rather than rice, unlike the traditional dosa. The batter of the dosa is a mixture of rice flour, water, spices, and ragi flour. Use coriander and onion to enhance the taste. Next, cook the dosa in a pan. You can serve the dish with sambar or chutney. The ragi dosa is an excellent option for a low-calorie meal. Moreover, most of the fats are unsaturated which makes it even healthier.

Furthermore, the ragi dosa gives 133 calories per dosa. It includes carbohydrates-18.1 grams, fiber- 3 grams, protein-3.2 grams, and fat- 5.4 grams.

Masala bhindi

The dish is a fry of Okra vegetables, also called Lady Finger. The dish is very beneficial for its health. Furthermore, the dish is prepared with tomato sauce or fried tomato. It is accompanied by naan or roti.

The nutritional value for 100g of okra is as follows:

  • Fat: 0.19g
  • Carbohydrates: 7.45g
  • Fiber: 3.2g
  • Sodium: 7mg
  • Zinc: 0.58mg
  • Energy: 33 Kcal
  • Protein: 1.93g
  • Calcium: 82mg
  • Iron: 0.62mg

Hara Bhara Kebabs

The hard bhara kebabs are a great option for a low-calorie dinner. Furthermore, these kebabs are a solid punch in terms of their nutritional quotient. 

The recipe is quite simple. Blend boiled sweet potatoes, spinach, capsicum,  capsicum, green peas, mint, and cilantro to a puree-like consistency.

Mix these ingredients with the oats for binding. Next, add spices then roll into flat balls. Now, cook on the lightly oiled skillet. The hard bhara kebabs are rich in magnesium and vitamin E and great for boosting the immune system. It has been shown that Carotenoids in sweet potatoes lower the risk of cancer and reduce levels of bad LDL cholesterol.

Furthermore, the calorie per Hara bhara kebab is 45 calories. This includes fiber-1.8 grams, carbohydrates- 6.6 grams, protein- 2.4 grams, and fat- 0.9 grams.

Cucumber Raita

The cucumber raita is a flavorsome and quick complement to dinner or lunch. The recipe for cucumber raita is very simple and hence, it is very easy to prepare. Mix some curd with spices like curry leaf powder, salt, mint powder, roasted cumin, and a little green chili paste. Now, add some water and grated cucumber to the raita. The cucumber raita is a low-calories dish. Moreover, it is rich in calcium and protein. The chopped veggies can replace the cucumber.

Furthermore, the cucumber raita per serving gives 40 calories per serving. It includes protein- 3.7 grams, carbohydrates-5.9 grams, fiber-0.9 grams, and fat- 0.1 grams.


A variety of eating habits are a part of Indian culture. However, there is an increase in the trend of consumption of western food products. However, children want food from KFC or Mcdonald’s. Even after being aware of the side effects of fast food and frozen food. We should always remember the health benefits of Indian foods and their nutritional value.

It is very important to choose your diet wisely. Eating jalebi, samosa, and sweets and expecting to become healthy, is certainly not possible. Furthermore, make sure that the food you include in your diet is nutritious. Dishes like poha, dhokla, etc are good to start a day. Indian cuisine has many dishes like chole masala, Jalfrezi, baingan bharta, etc that are nutritious and healthy.

At Corriander Leaf we are committed to providing excellent service to all of our guests, no matter the occasion. Therefore, whether you are planning a large event or an intimate dinner party, our team of professionals is here to cater to your every need.

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