From Roti Rolls to Idli-Sambar: Nutritionist Lists 5 Desi Dishes That Are Super Healthy
Many people today look for healthy food ideas in fancy diets or foreign trends. But the truth is, some of the healthiest foods are right in our own kitchens. Indian traditional dishes are full of good nutrients, easy to make, and taste delicious. Dr Shweta Chhabra, Nutritionist, Nourish Me, Raipur, says, “Our desi food is not just tasty, it is also very healthy if you choose the right ingredients and cooking methods.” She shares her top five Indian dishes that are both delicious and great for your body.
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The first dish on Dr. Chhabra’s list is the roti roll. This is a simple and healthy way to enjoy your regular roti-sabzi in a new form. “Take a whole wheat roti and fill it with a good protein like paneer, soya bean, hung curd, or sprouts. Add lots of vegetables like carrots, capsicum, onions, or cucumber,” she explains. You can add a little chutney or lemon juice for extra flavour. This roll is easy to pack for school or work and is perfect for lunch or a snack. It gives you energy, protein, and fibre in every bite.
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The second dish is a colourful salad bowl. Dr. Chhabra says, “Start with a grain like millets, sprouts, or barley. This should make up about half of your bowl. Then add a mix of raw or cooked vegetables.” You can use vegetables like tomatoes, cucumbers, beets, and bell peppers. Add a squeeze of lemon and a pinch of salt or chaat masala. This bowl is full of fibre, vitamins, and minerals. It helps keep you full for a long time and is great for your digestion.
The third healthy dish is pulao. Dr. Chhabra suggests, “Use about 30% rice and add a protein. For vegetarians, use paneer, soya bean, or whole pulses. For non-vegetarians, add an egg or chicken. Always add lots of vegetables.” You can add peas, carrots, beans, or even spinach. Serve the pulao with raita or chhaach (buttermilk). This adds good bacteria for your gut and keeps the meal light and refreshing. Pulao is a complete meal that gives you carbs, protein, vitamins, and minerals.
The fourth dish is the classic idli sambar. Dr. Chhabra says, “You can make idlis from different grains, not just rice. Try ragi, oats, or even millet idlis. Add lots of vegetables to your sambar.” It is light, easy to digest, and keeps you full for hours. The fermented idli batter is good for your gut, and the sambar is packed with fibre and protein from lentils and veggies. This is a great breakfast or lunch option for all ages.
The fifth dish is cheela, a savoury pancake. Dr. Chhabra explains, “Cheela is made from gram flour, lentils, rice, millets, or ragi. Add at least 50% vegetables like spinach, onions, tomatoes, or grated carrots. Enjoy it with any chutney.” Cheela is quick to make and is perfect for breakfast, a snack, or a light dinner. It is rich in protein and fibre and can be made in many ways to suit your taste.
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Indian traditional dishes are not just tasty, they are also full of health benefits. By making small changes, like adding more veggies or using whole grains, you can make your favourite foods even better for you. Healthy eating does not have to be boring. Our own food has everything we need to stay healthy and happy.
