Healthy Indian lunch recipes for weight Loss

 Here are some healthy Indian lunch recipes ideal for weight loss, along with their estimated calorie counts:

1. Chickpea Salad (Chana Chaat)

Ingredients:

• 1/2 cup boiled chickpeas (135 calories)
• 1/4 cup cucumber, chopped (4 calories)
• 1/4 cup tomato, chopped (8 calories)
• 1/4 red onion, chopped (12 calories)
• 1/2 green chili, finely chopped (2 calories)
• 1 tablespoon lemon juice (4 calories)
• 1 tablespoon coriander leaves, chopped (1 calorie)
• 1/2 teaspoon chaat masala (5 calories)
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine boiled chickpeas, cucumber, tomato, and onion.
2. Add chopped green chili, chaat masala, lemon juice, salt, and pepper.
3. Toss well, garnish with coriander leaves, and serve chilled.

Total Calories: Approximately 168 calories

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2. Lentil Soup (Dal Tadka)

Ingredients:

• 1/2 cup split yellow lentils (moong dal) (100 calories)
• 1 tablespoon ghee (clarified butter) (120 calories)
• 1/4 teaspoon cumin seeds (2 calories)
• 1/2 onion, chopped (20 calories)
• 1 tomato, chopped (22 calories)
• 1 green chili, chopped (2 calories)
• 1/4 teaspoon turmeric powder (2 calories)
• 1/4 teaspoon red chili powder (2 calories)
• Salt to taste
• Fresh coriander for garnish (optional)

Instructions:

1. Cook the lentils with enough water until soft (about 20-25 minutes).
2. In a separate pan, heat ghee and add cumin seeds. Once they splutter, add onions and sauté until golden brown.
3. Add chopped tomatoes, green chili, turmeric, and red chili powder, and cook until tomatoes soften.
4. Add the cooked lentils to the pan, adjust water for desired consistency, and cook for another 5-10 minutes.
5. Garnish with fresh coriander and serve with brown rice or a whole wheat roti.

Total Calories: Approximately 250 calories (without rice/roti)

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3. Cauliflower Rice (Gobi Rice)

Ingredients:

• 1 cup grated cauliflower (25 calories)
• 1 tablespoon olive oil (120 calories)
• 1/4 teaspoon cumin seeds (2 calories)
• 1/4 cup onion, chopped (12 calories)
• 1/4 cup mixed vegetables (peas, carrots) (30 calories)
• 1/2 teaspoon turmeric powder (2 calories)
• Salt and pepper to taste

Instructions:

1. Grate the cauliflower into fine rice-like pieces.
2. Heat olive oil in a pan, add cumin seeds, and sauté for a few seconds.
3. Add onions and sauté until soft. Add mixed vegetables and cook for 3-4 minutes.
4. Add grated cauliflower, turmeric, salt, and pepper, and cook for another 5-7 minutes until tender.
5. Serve hot with a side of dal or curry.

Total Calories: Approximately 191 calories

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4. Vegetable Tofu Curry

Ingredients:

• 1/2 cup tofu, cubed (80 calories)
• 1 tablespoon olive oil (120 calories)
• 1/2 onion, chopped (20 calories)
• 1/2 bell pepper, chopped (12 calories)
• 1 tomato, chopped (22 calories)
• 1/2 teaspoon turmeric powder (2 calories)
• 1/2 teaspoon cumin powder (3 calories)
• 1/4 teaspoon garam masala (3 calories)
• 1/2 teaspoon chili powder (2 calories)
• 1/4 cup spinach leaves (7 calories)
• Salt to taste

Instructions:

1. Heat olive oil in a pan and sauté onions until soft.
2. Add bell pepper, tomato, turmeric, cumin powder, garam masala, and chili powder. Cook until tomatoes soften.
3. Add tofu cubes and spinach leaves, and cook for 5-7 minutes until the tofu absorbs the flavors.
4. Add water if necessary to adjust consistency. Serve hot with brown rice or roti.

Total Calories: Approximately 274 calories (without rice/roti)

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5. Methi Thepla (Fenugreek Flatbread)

Ingredients:

• 1/2 cup whole wheat flour (120 calories)
• 1/4 cup fenugreek leaves (methi), chopped (7 calories)
• 1/4 teaspoon cumin seeds (2 calories)
• 1/4 teaspoon turmeric powder (2 calories)
• 1/4 teaspoon red chili powder (2 calories)
• 1 tablespoon olive oil (120 calories)
• Salt to taste

Instructions:

1. Mix wheat flour, chopped fenugreek leaves, cumin seeds, turmeric powder, red chili powder, and salt in a bowl.
2. Add water little by little to form a soft dough.
3. Divide the dough into small portions and roll each into a thin circle.
4. Heat a tawa or pan, and cook each thepla on both sides until golden brown, using minimal oil (1/2 tablespoon per thepla).
5. Serve with a side of yogurt or pickle.

Total Calories: Approximately 160 calories for one thepla (without yogurt/pickle)

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6. Spicy Vegetable & Quinoa Stir-fry

Ingredients:

• 1/2 cup cooked quinoa (111 calories)
• 1/2 cup mixed vegetables (carrot, peas, beans) (40 calories)
• 1 tablespoon olive oil (120 calories)
• 1/4 teaspoon cumin seeds (2 calories)
• 1/2 teaspoon ginger-garlic paste (5 calories)
• 1/2 teaspoon chili powder (2 calories)
• 1/4 teaspoon garam masala (3 calories)
• Salt to taste

Instructions:

1. Heat olive oil in a pan and add cumin seeds. Once they splutter, add ginger-garlic paste and sauté.
2. Add mixed vegetables and cook until tender.
3. Stir in the cooked quinoa, chili powder, garam masala, and salt. Cook for 2-3 minutes, mixing well.
4. Serve warm.

Total Calories: Approximately 283 calories

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7. Palak (Spinach) Soup

Ingredients:

• 1 cup spinach leaves (7 calories)
• 1/4 cup onion, chopped (12 calories)
• 1 clove garlic, minced (4 calories)
• 1/2 teaspoon cumin seeds (2 calories)
• 1 tablespoon olive oil (120 calories)
• 1/2 teaspoon cumin powder (3 calories)
• 1/2 teaspoon coriander powder (3 calories)
• Salt to taste

Instructions:

1. In a pan, heat olive oil and sauté cumin seeds and garlic until fragrant.
2. Add chopped onion and cook until translucent.
3. Add spinach leaves, cumin powder, coriander powder, and salt, and cook until spinach wilts.
4. Add water, bring to a boil, and blend the soup to a smooth consistency.
5. Serve hot.

Total Calories: Approximately 154 calories

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