15 Healthy Vegetarian Indian Lunch Recipes

1. Quinoa Pulao

Quinoa Pulao is a nutritious alternative to traditional rice pulao. Packed with protein and fiber, this dish is not only filling but also very versatile. You can add any seasonal vegetables of your choice.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 onion, sliced
• 1 carrot, diced
• 1 cup peas
• 1 bell pepper, chopped
• 2 tablespoons oil
• 1 teaspoon cumin seeds
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Rinse the quinoa under cold water until the water runs clear.
2. In a pan, heat oil and add cumin seeds. Once they splutter, add the sliced onion and sauté until golden.
3. Add the diced carrots, peas, and bell pepper; cook for a few minutes.
4. Add the quinoa and water, along with salt. Bring it to a boil.
5. Reduce heat, cover, and simmer for about 15 minutes or until quinoa is cooked.
6. Fluff with a fork and garnish with fresh coriander before serving.

2. Chana Masala

This protein-rich chana masala is a staple in Indian households. It’s made with chickpeas and a variety of spices, making it a flavor-packed meal. Pair it with whole wheat roti for a complete lunch.

Ingredients:

• 1 can chickpeas (or 1 cup cooked chickpeas)
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 2 green chilies, slit
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala
• 2 tablespoons oil
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Once they crackle, add the chopped onion and sauté until translucent.
2. Add ginger-garlic paste and green chilies; cook for a minute.
3. Stir in the pureed tomatoes and cook until oil separates from the mixture.
4. Add chickpeas, garam masala, and salt. Mix well and let it simmer for 10 minutes.
5. Garnish with fresh coriander and serve with roti or rice.

3. Vegetable Biryani

This fragrant vegetable biryani is a one-pot dish that combines rice with a medley of vegetables and spices. It’s perfect for meal prep as it tastes even better the next day!

Ingredients:

• 1 cup basmati rice
• 2 cups mixed vegetables (carrots, beans, peas)
• 1 onion, sliced
• 2 tomatoes, chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon biryani masala
• 2 tablespoons oil
• Salt to taste
• Fresh mint and coriander for garnish

Instructions:

1. Rinse the basmati rice and soak it for 30 minutes. Drain and set aside.
2. In a pot, heat oil and sauté the sliced onion until golden brown.
3. Add ginger-garlic paste and chopped tomatoes; cook until soft.
4. Add mixed vegetables, biryani masala, and salt. Stir well.
5. Add the soaked rice and 2 cups of water; bring to a boil.
6. Reduce heat, cover, and simmer for 15-20 minutes until rice is cooked.
7. Fluff with a fork, garnish with mint and coriander before serving.

4. Palak Paneer

Palak Paneer is a delightful spinach and cottage cheese dish that’s rich in iron and protein. It pairs well with both rice and bread, making it a versatile lunch option.

Ingredients:

• 2 cups spinach leaves
• 200g paneer, cubed
• 1 onion, chopped
• 1 tomato, chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 2 tablespoons oil
• Salt to taste
• 1 teaspoon garam masala

Instructions:

1. Blanch the spinach leaves in boiling water for 2-3 minutes, then transfer to ice water. Blend into a smooth paste.
2. In a pan, heat oil and add cumin seeds. Once they crackle, add chopped onion and sauté until golden.
3. Add ginger-garlic paste and chopped tomato; cook until the mixture is well combined.
4. Stir in the spinach paste, salt, and garam masala. Cook for a few minutes.
5. Add the paneer cubes and simmer for another 5 minutes.
6. Serve hot with roti or rice.

5. Idli with Sambar

Idli is a delicious South Indian steamed rice cake, and when paired with sambar (a lentil-based vegetable stew), it makes for a hearty and healthy lunch option.

Ingredients for Idli:

• 1 cup rice
• 1/4 cup urad dal (split black gram)
• Salt to taste

Ingredients for Sambar:

• 1 cup toor dal (split pigeon peas)
• 1 cup mixed vegetables (carrots, beans, potato)
• 2 tomatoes, chopped
• 1 tablespoon sambar powder
• Salt to taste
• 2 tablespoons oil
• 1 teaspoon mustard seeds

Instructions for Idli:

1. Soak rice and urad dal separately for 6-8 hours. Grind them together to a smooth batter.
2. Add salt to the batter and let it ferment overnight.
3. Pour the batter into idli molds and steam for 10-15 minutes.

Instructions for Sambar:

1. Cook toor dal in water until soft and mash it.
2. In a pot, heat oil and add mustard seeds. Once they splutter, add chopped tomatoes and vegetables.
3. Add sambar powder, salt, and the mashed dal. Mix well and simmer for 10-15 minutes.

Serve steaming idlis with sambar on the side.

6. Aloo Gobi

Aloo Gobi is a classic dish made with potatoes and cauliflower, flavored with spices. It’s simple to make and can be served with roti, paratha, or even rice.

Ingredients:

• 2 potatoes, peeled and cubed
• 1 cauliflower, cut into florets
• 1 onion, chopped
• 1 tomato, chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 2 tablespoons oil
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
2. Add ginger-garlic paste and chopped tomatoes; cook until soft.
3. Add potatoes, cauliflower, turmeric powder, and salt. Stir well and cover.
4. Cook on low heat until the vegetables are tender, stirring occasionally.
5. Garnish with fresh coriander before serving.

7. Vegetable Khichdi

Khichdi is a comforting dish made with rice and lentils, often cooked with various vegetables. It’s a great option for a light and healthy lunch.

Ingredients:

• 1 cup rice
• 1/2 cup moong dal
• 1 cup mixed vegetables (peas, carrots, beans)
• 1 onion, chopped
• 1 teaspoon turmeric powder
• 2 tablespoons ghee or oil
• Salt to taste

Instructions:

1. Rinse the rice and moong dal together until the water runs clear.
2. In a pressure cooker, heat ghee or oil and sauté the chopped onion until golden.
3. Add the rinsed rice, moong dal, mixed vegetables, turmeric powder, and salt.
4. Add 4 cups of water, mix well, and pressure cook for 3 whistles.
5. Allow the pressure to release naturally, then fluff with a fork and serve warm.

8. Baingan Bharta

Baingan Bharta is a smoky, flavorful dish made from roasted eggplant. It’s a delightful accompaniment to chapatis or rice, and is packed with flavor and nutrition.

Ingredients:

• 1 large eggplant
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 2 tablespoons oil
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Roast the eggplant over an open flame until the skin is charred. Allow it to cool, then peel and mash the flesh.
2. In a pan, heat oil and add cumin seeds. Once they splutter, add chopped onion and sauté until golden.
3. Add ginger-garlic paste and tomatoes; cook until soft.
4. Stir in the mashed eggplant and salt. Cook for another 5-10 minutes.
5. Garnish with fresh coriander before serving.

9. Cabbage Thoran

Cabbage Thoran is a traditional Kerala dish made with finely chopped cabbage and spiced with coconut. It’s a light and healthy option that goes well with rice.

Ingredients:

• 2 cups cabbage, finely chopped
• 1/2 cup grated coconut
• 1 onion, sliced
• 2 green chilies, slit
• 1 teaspoon mustard seeds
• 2 tablespoons oil
• Salt to taste

Instructions:

1. Heat oil in a pan and add mustard seeds. Once they splutter, add sliced onion and green chilies; sauté until onions are translucent.
2. Add the chopped cabbage and salt; cook covered for 5-7 minutes.
3. Stir in the grated coconut and cook for another 2 minutes.
4. Serve warm with rice or chapati.

10. Mixed Vegetable Curry

This mixed vegetable curry is a colorful and hearty dish that can be made with any vegetables you have on hand. The addition of coconut milk makes it creamy and delightful.

Ingredients:

• 1 cup mixed vegetables (carrots, beans, peas, potatoes)
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 tablespoon ginger-garlic paste
• 1 cup coconut milk
• 1 teaspoon curry powder
• 2 tablespoons oil
• Salt to taste

Instructions:

1. In a pan, heat oil and sauté chopped onion until golden brown.
2. Add ginger-garlic paste and chopped tomatoes; cook until the tomatoes soften.
3. Add mixed vegetables, curry powder, and salt; stir well and cook for a few minutes.
4. Pour in the coconut milk and simmer until the vegetables are tender.
5. Serve hot with rice or roti.

11. Masoor Dal

Masoor Dal is a quick-cooking red lentil dish that is rich in protein and fiber. It’s perfect for a simple lunch and can be paired with rice or bread.

Ingredients:

• 1 cup masoor dal (red lentils)
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 2 tablespoons oil
• Salt to taste

Instructions:

1. Rinse the masoor dal and soak in water for 30 minutes.
2. In a pot, heat oil and add cumin seeds. Once they crackle, add chopped onion and sauté until golden.
3. Add ginger-garlic paste and chopped tomatoes; cook until soft.
4. Add the soaked dal and 3 cups of water. Bring to a boil, then simmer until the dal is cooked.
5. Season with salt and serve with rice or roti.

12. Rawa Upma

Rawa Upma is a savory semolina dish that is quick to prepare and very filling. It’s great for a healthy lunch and can include a variety of vegetables.

Ingredients:

• 1 cup semolina (rava)
• 1 onion, chopped
• 1/2 cup mixed vegetables (carrots, peas, beans)
• 2 green chilies, slit
• 1 teaspoon mustard seeds
• 2 tablespoons oil
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. In a pan, heat oil and add mustard seeds. Once they splutter, add chopped onion and green chilies; sauté until onions are translucent.
2. Add mixed vegetables and sauté for a few minutes.
3. Add semolina and roast for 2-3 minutes until it turns slightly golden.
4. Add 2 cups of water and salt. Stir well and cook until the water is absorbed.
5. Garnish with fresh coriander and serve warm.

13. Dhokla

Dhokla is a steamed savory cake made from gram flour and is a popular snack in Gujarat. It’s a great option for lunch and can be served with green chutney.

Ingredients:

• 1 cup gram flour (besan)
• 1/2 cup yogurt
• 1 teaspoon ginger paste
• 1 teaspoon green chili paste
• 1/2 teaspoon turmeric powder
• 1 teaspoon Eno fruit salt
• Salt to taste
• 2 tablespoons oil
• Mustard seeds for tempering
• Fresh coriander for garnish

Instructions:

1. In a bowl, mix gram flour, yogurt, ginger paste, green chili paste, turmeric powder, and salt. Add water to make a smooth batter.
2. Add Eno fruit salt just before steaming and mix gently.
3. Pour the batter into a greased steaming tray and steam for 15-20 minutes.
4. In a pan, heat oil and add mustard seeds for tempering. Once they splutter, pour it over the steamed dhokla.
5. Garnish with fresh coriander and cut into pieces to serve.

14. Pesarattu (Green Gram Dosa)

Pesarattu is a healthy dosa made from green gram (moong dal). It’s gluten-free and packed with protein, making it a nutritious choice for lunch.

Ingredients:

• 1 cup green gram (moong dal), soaked for 4 hours
• 1/2 inch ginger
• 2 green chilies
• Salt to taste
• Oil for cooking

Instructions:

1. Blend the soaked green gram, ginger, and green chilies into a smooth batter, adding water as necessary.
2. Heat a non-stick pan and pour a ladleful of batter, spreading it evenly.
3. Drizzle oil around the edges and cook until golden brown on one side, then flip and cook the other side.
4. Serve hot with coconut chutney or sambar.

15. Moong Dal Chilla

Moong Dal Chilla is a savory pancake made from ground moong dal and is rich in protein. It’s a quick and healthy option for a light lunch.

Ingredients:

• 1 cup moong dal, soaked for 2 hours
• 1 onion, chopped
• 2 green chilies, chopped
• 1/2 teaspoon cumin seeds
• Salt to taste
• Oil for cooking

Instructions:

1. Blend the soaked moong dal into a smooth batter, adding water as necessary.
2. Mix in chopped onion, green chilies, cumin seeds, and salt.
3. Heat a non-stick pan and pour a ladleful of batter, spreading it into a pancake shape.
4. Drizzle oil around the edges and cook until golden brown on both sides.
5. Serve hot with chutney or yogurt.

These 15 Healthy Vegetarian Indian Lunch Recipes not only provide nourishment but also bring a burst of flavors to your meal. Whether you’re looking to meal prep for the week or just want a wholesome lunch idea, these recipes are sure to satisfy and energize you throughout the day. Enjoy your cooking!

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