How to Make Indian Diet Meals That Are Quick and Easy

Indian cuisine is incredibly diverse and offers a myriad of flavors, spices, and nutrients that can be easily incorporated into quick meal prep. Creating Indian diet meals that are both quick and easy can help you enjoy wholesome food without spending hours in the kitchen. Here are some simple recipes and tips to get you started.

1. Vegetable Upma

Upma is a savory dish made from semolina and loaded with vegetables, making it a nutritious breakfast option.

Ingredients:

  • 1 cup semolina
  • 1 onion, finely chopped
  • 1 cup mixed vegetables (carrots, peas, beans)
  • 2 green chilies, slit
  • 1 teaspoon mustard seeds
  • 1 teaspoon turmeric powder
  • Salt to taste
  • 2 tablespoons oil
  • Coriander for garnishing

Instructions:

  1. In a pan, heat oil and add mustard seeds. When they start to splutter, add onions and green chilies.
  2. Add the mixed vegetables and sauté for a few minutes.
  3. Stir in the semolina and cook until it turns slightly golden.
  4. Add 2 cups of water, turmeric powder, and salt. Let it come to a boil.
  5. Cover and cooked on low heat for about 5 minutes. Fluff with a fork and garnish with coriander.

2. Chickpea Salad

Chickpea salad is a refreshing and protein-packed meal that can be prepared in minutes.

Ingredients:

  • 1 can of chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 tomato, diced
  • 1 small red onion, finely chopped
  • Juice of 1 lemon
  • 1 teaspoon olive oil
  • Salt and black pepper to taste
  • Fresh cilantro or parsley for garnish

Instructions:

  1. In a large bowl, combine the chickpeas, cucumber, tomato, and red onion.
  2. Drizzle with lemon juice and olive oil, and season with salt and pepper.
  3. Toss everything together until well mixed. Garnish with coriander or parsley before serving.

3. Cabbage and Pea Stir-Fry

This stir-fry is a great way to incorporate vegetables into your diet while keeping it quick and straightforward.

Ingredients:

  • 2 cups shredded cabbage
  • 1 cup green peas (fresh or frozen)
  • 1 onion, sliced
  • 2 green chilies, chopped
  • 1 teaspoon cumin seeds
  • Salt and turmeric to taste
  • 2 tablespoons oil

Instructions:

  1. Heat oil in a pan and add cumin seeds. When they begin to crackle, add the onions and green chilies.
  2. Sauté until the onions are translucent, then add the shredded cabbage and green peas.
  3. Season with salt and turmeric. Cook for about 10 minutes, stirring occasionally until the vegetables are tender.

4. Lentil Soup (Dal)

This comforting dal is a staple in Indian households and is easy to make.

Ingredients:

  • 1 cup lentils (yellow or red)
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 2 green chilies, slit
  • 1 teaspoon turmeric powder
  • 2 tablespoons ghee or oil
  • Salt to taste
  • Cilantro for garnishing

Instructions:

  1. In a pot, combine the