8 Delicious and Healthy Indian Dishes – Healthline

By on September 11, 2021

3. Chole masala

Chole masala is an Indian dish primarily made of chickpeas simmered in spiced tomato sauce.

It pairs beautifully with roti (Indian flatbread), bhatura (deep-fried puffed bread), or naan (Indian flatbread typically cooked in a clay oven).

The word “masala” means “spice mix.” Spices such as cumin, garlic powder, chili flakes, turmeric, coriander seeds, and black peppercorns typically make an appearance in chole masala.

Like other types of legumes, chickpeas are high in protein. They provide substantial amounts of eight of the nine essential amino acids, which are the building blocks of protein. This means they’re a solid pick for vegetarian diets (7).

Along with numerous vitamins and minerals, chickpeas offer a significant portion of heart-healthy fiber. Studies have found that people with or without diabetes who eat more chickpeas are less likely to develop heart disease (7, 8).

4. Daal

Perhaps the heartiest of Indian dishes, daal is a fragrant lentil curry flavored with cumin, turmeric, cinnamon, garam masala, and other spices.

Daal can be made with a variety of lentils, such as toor daal (split pigeon peas), masoor daal (red lentils), and chana daal (chickpeas). Traditionally, it’s eaten with rice, naan, or roti. It can be served with Indian vegetables and enjoyed as a soup.

For vegetarians, daal can form the basis of a high protein meal.

Compared with other legumes, lentils have the highest insoluble fiber content, as well as high quantities of prebiotic carbohydrates.

Insoluble fiber passes through your gut undigested to help promote bowel regularity. And prebiotic carbs support the growth of gut-friendly probiotics, which may be beneficial for mental health (9, 10).

That’s because the gut and brain communicate closely, forming the “gut-brain axis.” Notably, gut bacteria may increase the production of mood-enhancing brain chemicals such as dopamine and serotonin (11).

5. Alleppey fish curry

Prepared with tender fish, zesty spices, and creamy coconut milk, Alleppey fish curry is a popular Indian dish that brims with sweet and sour flavors.

It comes from the Alleppey District of the Indian state of Kerala, which is known for its delightfully fragrant fish curries. The type of fish is most often Indian mackerel or kingfish, and it’s typically enriched with tamarind or green mangoes.

Numerous studies link fish intake to heart health (12).

According to one review, people who eat fish multiple times per week have a reduced risk of death from heart disease. Similarly, a review of 24 studies in 714,526 people associated eating non-fried fish with a reduced risk of heart disease (13, 14).

6. Jalfrezi

The fragrant spices and flavors of India are encapsulated in jalfrezi, a currylike stir-fry known for its many variations. Indeed, cooks from across the world have their own versions of this dish.

Jalfrezi incorporates protein such as chicken or shrimp alongside bell peppers, onions, and tomatoes. Ginger gives it an aromatic flavor, and cloves, cumin, and chiles add a kick that leaves your mouth watering with each bite.

Bell peppers are one of the richest sources of vitamin C, which is essential for several bodily processes, including collagen synthesis and iron absorption (15, 16).

This vitamin is also a powerful antioxidant that helps protect your cells from unstable molecules called free radicals and helps maintain immune health (17).

Source Article from https://www.healthline.com/nutrition/healthy-indian-food
8 Delicious and Healthy Indian Dishes – Healthline
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