Busy weekdays often mean you don’t have the time to spend hours in the kitchen, but that doesn’t mean you have to compromise on healthy eating. With a few quick and simple recipes, you can enjoy the flavors of India without spending too much time. These nutritious, easy-to-make Indian dishes can be prepared in just 10 minutes or less, perfect for a busy lifestyle.
Vegetable Poha (Flattened Rice)
A quick and wholesome breakfast or snack, Poha is made with flattened rice and mixed vegetables. It’s light but packed with nutrients.
Ingredients:
- 1 cup flattened rice (poha)
- 1/4 cup mixed veggies (peas, carrots, beans)
- 1/2 onion, finely chopped
- 1 tablespoon cold-pressed mustard oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon turmeric powder
- Salt to taste
- Fresh coriander leaves for garnish
- Lemon juice for extra zing
Instructions:
- Rinse the poha under cold water and drain it well. Set aside.
- Heat cold-pressed mustard oil in a pan and add mustard seeds. Let them splutter.
- Add chopped onions and sauté for 2-3 minutes until they turn soft and golden.
- Stir in the mixed veggies and cook for another 2 minutes.
- Add turmeric powder, salt, and the poha. Stir everything well and let it cook for 3-4 minutes.
- Garnish with fresh coriander leaves and a squeeze of lemon juice.
Why It’s Healthy: Poha is light yet filling, and the mustard oil adds a pungent flavor along with heart-healthy fats. The veggies provide fiber, vitamins, and minerals to keep you nourished throughout the day.
Masala Oats
Oats are a nutritious, high-fiber breakfast, and when combined with Indian spices, they make for a delicious, savory meal in just minutes.
Ingredients:
- 1/2 cup rolled oats
- 1/4 cup mixed vegetables (carrot, peas, beans)
- 1 small onion, chopped
- 1 green chili, chopped
- 1 teaspoon mustard seeds
- 1 tablespoon cold-pressed mustard oil
- 1/2 teaspoon turmeric powder
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Heat the mustard oil in a pan and add mustard seeds. Let them splutter.
- Add chopped onions and green chili, sauté for 2-3 minutes.
- Add the mixed vegetables and cook for another 2-3 minutes.
- Stir in the oats and turmeric powder, then add water (about 1 cup). Cook for 3-4 minutes until the oats are soft.
- Season with salt and garnish with fresh coriander.
Why It’s Healthy: Oats are high in fiber and help lower cholesterol. The mustard oil provides healthy fats, while the veggies add vitamins, minerals, and antioxidants to this delicious, savory dish.
Chickpea Salad (Chana Chaat)
This vibrant and filling salad is a great option for a quick lunch or snack. Packed with protein from chickpeas and a refreshing mix of spices, it’s both satisfying and nutritious.
Ingredients:
- 1 cup boiled chickpeas (chana)
- 1/2 cucumber, chopped
- 1 tomato, chopped
- 1 small onion, finely chopped
- 1 tablespoon lemon juice
- 1 tablespoon cold-pressed mustard oil
- 1/2 teaspoon chaat masala
- Salt and pepper to taste
- Fresh coriander for garnish
Instructions:
- In a bowl, combine the chickpeas, cucumber, tomato, and onion.
- In a small bowl, whisk together mustard oil, lemon juice, chaat masala, salt, and pepper.
- Pour the mustard oil dressing over the salad and toss everything well.
- Garnish with fresh coriander and serve immediately.
Why It’s Healthy: Chickpeas are an excellent source of protein and fiber, and mustard oil adds healthy fats and antioxidants to enhance digestion and overall health.
Also Read | Delicious Vegan Breakfast Recipes to Start Your Day Right
Quick Vegetable Raita
A cooling and nutritious side dish, raita pairs well with spicy Indian meals. It’s also quick to prepare and can be customized with any vegetable you like.
Ingredients:
- 1 cup plain yogurt
- 1/4 cucumber, finely chopped
- 1/4 cup grated carrots
- 1/2 teaspoon roasted cumin powder
- Salt and black pepper to taste
- Fresh mint leaves for garnish
Instructions:
- In a bowl, whisk the yogurt until smooth.
- Add the chopped cucumber, grated carrots, cumin powder, salt, and pepper.
- Mix well and garnish with fresh mint leaves.
Why It’s Healthy: Yogurt is a great source of probiotics, which aid digestion, while the veggies add fiber, vitamins, and minerals.
Quick Moong Dal Chilla (Lentil Pancakes)
Moong dal chilla is a healthy, high-protein, and fiber-rich breakfast or snack that’s easy to prepare and can be customized with various vegetables.
Ingredients:
- 1/2 cup moong dal (yellow split lentils), soaked for 1-2 hours
- 1 small onion, chopped
- 1 green chili, chopped
- 1/4 cup spinach, chopped
- Salt to taste
- 1 tablespoon cold-pressed mustard oil for cooking
Instructions:
- Grind the soaked moong dal into a smooth batter, adding a little water as needed.
- Add the chopped onions, green chili, spinach, and salt to the batter.
- Heat a non-stick pan and drizzle a little mustard oil. Pour a ladle of batter onto the pan, spreading it into a thin pancake.
- Cook on both sides for 2-3 minutes until golden brown.
Why It’s Healthy: Moong dal is high in protein, while mustard oil enhances the taste and provides healthy fats. Spinach adds extra nutrients like iron and vitamins, making this a balanced meal.
These 10-minute Indian recipes are perfect for those busy days when you need something quick, healthy, and delicious. Packed with nutrients and full of flavor, they prove that healthy eating doesn’t have to be time-consuming. Try these recipes for a balanced and satisfying meal that will keep you going all day long!