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🍽️ Ultimate Guide: 5 Healthy Indian Recipes You Can Cook in Under 30 Minutes

📌 Category: Cooking | Indian Recipes | Healthy Meals
👥 Target Audience: Beginners, health-conscious individuals, students, working professionals

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🧠 Introduction

In today’s busy world, we often crave homemade food that's quick, healthy, and delicious. The good news? You don’t need to be a chef to make it happen.

In this blog post, I’ll share 5 easy and nutritious Indian recipes you can cook in under 30 minutes — using basic ingredients from your kitchen.

These recipes are:

• Vegetarian & beginner-friendly

• Budget-conscious

• Ideal for lunch or dinner

• Perfect for anyone trying to eat clean

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🥗 1. Vegetable Upma – High-Fiber Breakfast

⏱️ Prep Time: 10 mins | Cook Time: 15 mins

Ingredients:

• 1 cup semolina (suji/rava)

• 1 tbsp oil or ghee

• 1 tsp mustard seeds

• 1 chopped onion, 1 green chili

• 1 cup chopped veggies (carrot, peas, beans)

• Salt, turmeric

• Water (2.5 cups)

Steps:

1. Roast semolina in a dry pan until light brown. Keep aside.

2. Heat oil → add mustard seeds → let them splutter.

3. Add onions, chilies, and veggies. Sauté for 5 mins.

4. Add water and salt → bring to boil.

5. Add roasted suji slowly while stirring.

6. Cover and cook on low for 5 mins.

💡 Tip: Add lemon juice and coriander for extra flavor.

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🍛 2. Chickpea Curry (Chana Masala) – Protein-Packed Dinner

⏱️ Prep Time: 5 mins | Cook Time: 20 mins (use canned or boiled chana)

Ingredients:

• 1.5 cups boiled chickpeas

• 2 chopped tomatoes

• 1 chopped onion

• 1 tbsp oil

• 1 tsp ginger-garlic paste

• Spices: cumin, turmeric, red chili, garam masala

• Salt, coriander leaves

Steps:

1. Heat oil → add cumin seeds → add onion and sauté.

2. Add ginger-garlic paste and cook for 1 min.

3. Add tomatoes and spices → cook till mushy.

4. Add chickpeas and 1/2 cup water.

5. Cook for 10 mins → mash a few chickpeas for thickness.

💡 Serve with: brown rice, chapati, or quinoa.

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🥣 3. Moong Dal Khichdi – Light & Comforting Meal

⏱️ Total Time: 25 mins

Ingredients:

• 1/2 cup moong dal

• 1/2 cup rice

• 1 chopped carrot, peas

• 1 tsp cumin, turmeric

• Salt, ghee

Steps:

1. Rinse dal and rice together.

2. Heat ghee → add cumin seeds.

3. Add veggies, dal, and rice → stir well.

4. Add 3 cups water + salt + turmeric.

5. Pressure cook for 3 whistles or simmer for 20 mins.

💡 Tip: Add a pinch of hing for digestion.

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🫓 4. Besan Chilla – Instant Protein Breakfast

⏱️ Ready in: 15 mins

Ingredients:

• 1 cup besan (gram flour)

• 1 onion, tomato, green chili (finely chopped)

• Salt, turmeric, ajwain

• Water to make batter

• Oil for cooking

Steps:

1. Mix all ingredients into a pancake-like batter.

2. Heat nonstick pan → grease with oil.

3. Pour batter → spread thin → cook both sides.

💡 Best With: Mint chutney or yogurt.

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🥗 5. Cucumber Raita – Quick Side Dish

⏱️ Ready in: 5 mins

Ingredients:

• 1 cup plain curd

• 1 grated cucumber

• Salt, black pepper, roasted cumin powder

• Mint or coriander (optional)

Steps:

1. Beat curd until smooth.

2. Add cucumber and spices.

3. Chill before serving.

💡 Great with: pulao, biryani, or paratha.

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🔥 Bonus Tips for Healthy Cooking

• Use cold-pressed oils or ghee instead of refined oils

• Choose whole grains (brown rice, millet, oats)

• Avoid deep frying – use air fryer or roasting

• Keep sodium low – balance salt with natural herbs

• Include plant-based protein (lentils, beans, tofu)

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🧾 Suggested Weekly Meal Plan (Vegetarian)

Day	Lunch	Dinner
Monday	Moong dal + rice + salad	Chana masala + chapati
Tuesday	Khichdi + curd	Veg upma + coconut chutney
Wednesday	Quinoa pulao + raita	Besan chilla + soup
Thursday	Masoor dal + brown rice	Roti + mixed veg sabzi
Friday	Veg biryani + cucumber raita	Paneer tikka + millet roti