20 Best Indian Dinner Recipes for Weight Loss

If you believe that Indian dinner recipes, full of rich flavors and indulgent ingredients, often affect your waistline, Aura the Diet Clinic is here to change your perception. We have curated a comprehensive list of Indian weight loss recipes for dinner that can be both your favorite foods while also fitting into your weight loss diet plan.

Yes, that’s true! It’s not always about bland salads and uninteresting boiled meals. A few adjustments in your lifestyle, along with healthier alternatives in your diet chart, can make an Indian diet a great choice for weight loss.

Top Indian Dinner Recipes for Weight Loss (Veg.)

All these healthy dinner recipes are low in calories and high in protein, fiber, and other essential nutrients to complement your weight loss goals.

5 High-fiber Dal for Weight Loss

Indian dal recipes are rich in fiber, protein, and essential nutrients. They are versatile, easy to digest, and ideal for both lunch and dinner.

1. Cauliflower and Moong Dal Tadka

Moong dal is one of the best fiber-rich lentils, aiding digestion and weight loss. Adding cauliflower enhances its nutritional value with vitamins C and K. This dal also helps in improving blood circulation, strengthening muscles, and boosting metabolism. If you don’t like cauliflower, you can have plain moong dal instead.

Pair with: Roti or brown rice.
Preparation time: 30 minutes

Ingredients:

• ½ cup moong dal (yellow split lentils)
• 1 cup cauliflower florets
• 1 small onion, chopped
• 1 tomato, chopped
• 2 cloves garlic, minced
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp ghee or olive oil
• Salt to taste
• Water as required
• Fresh coriander for garnish

Instructions:

1. Rinse moong dal thoroughly and soak for 15 minutes.
2. Heat ghee in a pan and add cumin seeds. Let them splutter.
3. Add chopped onions, garlic, and tomatoes. Sauté until soft.
4. Add turmeric powder and mix well.
5. Add cauliflower florets and sauté for 2-3 minutes.
6. Add soaked moong dal, salt, and required water. Cook until dal turns soft.
7. Garnish with fresh coriander and serve hot.

2. Indian Toor Dal

One of the healthiest dal among the best Indian dinner recipes for losing weight! Toor dal is a great source of plant protein, fiber, folic acid, iron, and calcium. It’s easy to prepare and can be cooked in a pressure cooker or as a tadka-style dal.

Best for: Weight loss and diabetes patients (due to low glycemic index).
Pair with: Roti or brown rice.
Preparation time: 25 minutes

Ingredients:

• ½ cup toor dal (pigeon peas)
• 1 small onion, chopped
• 1 tomato, chopped
• 2 cloves garlic, minced
• ½ tsp turmeric powder
• ½ tsp mustard seeds
• 1 tsp ghee or olive oil
• Salt to taste
• Water as required
• Fresh coriander for garnish

Instructions:

1. Rinse toor dal thoroughly and soak for 15 minutes.
2. In a pressure cooker, heat ghee and add mustard seeds. Let them pop.
3. Add onions, garlic, and tomatoes. Sauté until soft.
4. Add turmeric powder, salt, and mix well.
5. Add soaked toor dal and required water. Cook for 2-3 whistles.
6. Let the pressure release naturally. Stir and garnish with coriander.

3. Red Lentil Dal (Masoor Dal)

A staple in Indian households, Masoor dal is a must-have for any weight loss diet. It is packed with protein, fiber, and essential vitamins that aid fat loss.

• A cup of cooked masoor dal contains approximately 230 calories, making it a low-calorie meal for weight loss.
• Helps regulate blood sugar levels and keeps you full for longer.

Pair with: Roti or quinoa.
Preparation time: 20 minutes

Ingredients:

• ½ cup red lentils (masoor dal)
• 1 small onion, chopped
• 1 tomato, chopped
• 2 cloves garlic, minced
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp olive oil or ghee
• Salt to taste
• Water as required
• Fresh coriander for garnish

Instructions:

1. Rinse and soak masoor dal for 15 minutes.
2. Heat oil in a pan and add cumin seeds.
3. Add onions, garlic, and tomatoes. Sauté until soft.
4. Add turmeric powder, mix well.
5. Add masoor dal, salt, and required water. Cook until dal turns soft.
6. Garnish with fresh coriander and serve hot.

4. Mixed Dal Fry Tadka

A combination of multiple dals provides the benefits of various lentils in a single meal. Mixed dal includes toor dal, masoor dal, urad dal, moong dal, and more, each high in fiber, protein, and low in fats.

Best for: Boosting metabolism and digestion.
Pair with: Roti or millet-based chapatis.
Preparation time: 30 minutes

Ingredients:

• ¼ cup toor dal
• ¼ cup masoor dal
• ¼ cup urad dal
• ¼ cup moong dal
• 1 onion, chopped
• 1 tomato, chopped
• 2 cloves garlic, minced
• ½ tsp turmeric powder
• ½ tsp mustard seeds
• 1 tsp ghee or olive oil
• Salt to taste
• Water as required
• Fresh coriander for garnish

Note - If you don’t want to get different dal separately, you can simply buy a mixed dal grain packet and use it for this Indian dinner recipe.

Instructions:

1. Rinse and soak all the dals for 15 minutes.
2. Heat ghee in a pan, add mustard seeds.
3. Add onions, garlic, and tomatoes. Sauté until soft.
4. Add turmeric powder, mix well.
5. Add soaked dals, salt, and required water. Cook until soft.
6. Garnish with fresh coriander and serve hot.

5. Chana Dal (Bengal Gram Dal)

Chana dal is one of the most fiber-rich dals, making it a perfect addition to a weight loss diet. It keeps you full longer, reducing cravings.

• Great for digestion and gut health.
• High protein content helps in muscle repair and weight management.
• Can be paired with roti or eaten as a soup.

Pair with: Whole wheat roti or bajra roti.
Preparation time: 30 minutes

Ingredients:

• ½ cup chana dal
• 1 small onion, chopped
• 1 tomato, chopped
• 2 cloves garlic, minced
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp ghee or olive oil
• Salt to taste
• Water as required
• Fresh coriander for garnish

Instructions:

1. Rinse and soak chana dal for 30 minutes.
2. Heat ghee in a pan, add cumin seeds.
3. Add onions, garlic, and tomatoes. Sauté until soft.
4. Add turmeric powder, mix well.
5. Add soaked chana dal, salt, and required water. Cook until soft.
6. Garnish with fresh coriander and serve hot.

5 Indian Sabzis / Curries for Weight Loss

When aiming for a diet plan for weight loss, many people think they need to give up on their favorite Indian sabzi. However, that’s far from the truth! The key is choosing the right ingredients, reducing excessive oil, and focusing on high-fiber, high-protein foods. 

Here’s a list of the best Indian dinner recipes - veg sabzis and curries full of nutrients and flavor while keeping the calorie count in check.

1. Palak Paneer (with Less Oil)

Spinach and paneer—a combination that is nutritious, delicious, and ideal for weight loss. Spinach is rich in fiber, iron, and antioxidants, while paneer provides a good amount of protein, making this dish a great option for a healthy dinner recipe. Additionally, reducing the amount of oil used in cooking makes it even healthier.

This dish is perfect for winters when fresh spinach is easily available, and it’s a favorite among kids and adults alike.

Pair with: Whole wheat roti or quinoa.
Preparation time: 30 minutes

Ingredients:

• 2 cups spinach leaves, washed and chopped
• 1 cup paneer, cut into cubes
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 green chili, chopped
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 small tomato, pureed
• 1 tsp olive oil or ghee
• Salt to taste
• ½ tsp garam masala
• Water as required

Instructions:

1. Boil spinach leaves for 2-3 minutes, then blend into a smooth puree.
2. Heat oil in a pan, add cumin seeds, and let them splutter.
3. Add onions, garlic, and green chili. Sauté until golden brown.
4. Add tomato puree, turmeric, and garam masala. Cook for 2 minutes.
5. Pour in the spinach puree and mix well.
6. Add paneer cubes and cook for 3-4 minutes.
7. Serve hot with roti or quinoa.

2. Low-Carb Paneer Bhurji

Paneer Bhurji is a high-protein, low-carb option among Indian dinner recipes that supports weight loss diet while keeping you full for longer. The best part? It is quick to make, requires minimal ingredients, and can be paired with roti or eaten as is with rice. 

Paneer Bhurji is also great for those who follow a vegetarian high-protein diet.

Pair with: Roti or vegetable raita.
Preparation time: 20 minutes

Ingredients:

• 1 cup paneer, crumbled
• 1 small onion, chopped
• 1 tomato, chopped
• 1 green chili, chopped
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp olive oil or ghee
• Salt to taste
• ½ tsp garam masala
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan, add cumin seeds, and let them crackle.
2. Add onions, green chili, and sauté until translucent.
3. Add chopped tomatoes, turmeric, and garam masala. Cook for 2 minutes.
4. Add crumbled paneer and mix well. Cook for 3-4 minutes.
5. Garnish with fresh coriander and serve hot.

3. Lauki (Bottle Gourd) Sabzi

Lauki (bottle gourd) is one of the most underrated vegetables, but it is excellent for weight loss. It is low in calories, high in water content, and rich in fiber, making it an ideal vegetable for a weight loss dinner recipe. 

Lauki is also beneficial for digestion, hydration, and overall gut health.

A versatile vegetable, lauki can be eaten in various forms, such as lauki juice, lauki paratha, and this simple sabzi for dinner.

Pair with: Bajra roti or dal-rice.
Preparation time: 20 minutes

Ingredients:

• 1 medium bottle gourd, peeled and chopped
• 1 small onion, chopped
• 1 tomato, chopped
• 1 green chili, chopped
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp olive oil or ghee
• Salt to taste
• ½ tsp garam masala
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan, add cumin seeds, and let them splutter.
2. Add onions, green chili, and sauté until translucent.
3. Add chopped tomatoes, turmeric, and garam masala. Cook for 2 minutes.
4. Add chopped bottle gourd, salt, and mix well. Cover and cook until soft.
5. Garnish with fresh coriander and serve hot.

4. Bhindi (Okra) Stir Fry

Bhindi (okra) is low in calories, high in fiber, and packed with antioxidants, making it a great choice for a diet plan for weight loss. This simple stir-fry requires minimal oil and spices, making it quick and one of the best healthy dinner recipes.

This among the best Indian dinner recipes of bhindi is also a great option for people with diabetes as it helps regulate blood sugar levels.

Pair with: Whole wheat roti or dal-rice.
Preparation time: 20 minutes

Ingredients:

• 2 cups bhindi (okra), chopped
• 1 small onion, chopped
• 1 small tomato, chopped
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp olive oil or ghee
• Salt to taste
• ½ tsp garam masala
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan, add cumin seeds, and let them splutter.
2. Add onions and sauté until golden brown.
3. Add chopped bhindi and cook for 7-8 minutes, stirring occasionally.
4. Add tomatoes, turmeric, and garam masala. Cook for 5 minutes.
5. Garnish with fresh coriander and serve hot.

5. Mixed Vegetable Sabzi

A colorful mix of seasonal vegetables makes this dish nutrient-rich, fiber-packed, and filling, perfect for weight loss dinner recipes. The variety of vegetables provides a mix of vitamins, minerals, and antioxidants, ensuring a balanced diet plan for weight loss.

Use any vegetables of your choice, such as peas, potatoes, beans, tomatoes, carrots, and cauliflower, to create a flavorful dish.

Pair with: Roti or brown rice.
Preparation time: 25 minutes

Ingredients:

• ½ cup peas
• ½ cup carrots, chopped
• ½ cup beans, chopped
• ½ cup cauliflower, chopped
• 1 small onion, chopped
• 1 small tomato, chopped
• ½ tsp turmeric powder
• ½ tsp cumin seeds
• 1 tsp olive oil or ghee
• Salt to taste
• ½ tsp garam masala
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan, add cumin seeds, and let them splutter.
2. Add onions and sauté until translucent.
3. Add all the chopped vegetables and mix well.
4. Add tomatoes, turmeric, and garam masala. Cook for 10 minutes.
5. Garnish with fresh coriander and serve hot.

5 Indian Roti/Parathas for Weight Loss

Rotis and parathas are an integral part of Indian meals, often paired with sabzi, dal, or curd. If you're looking for quick Indian veg recipes for dinner, these healthy dinner recipes will not only satisfy your cravings but also help you stay on track with your dinner for weight loss goals.

For all types of rotis, the basic preparation remains the same — choose a healthy flour, add minimal oil, add spices as required, knead the dough and cook on a tawa without excess ghee or butter. 

Here are five nutritious roti and paratha options to add to your weight loss diet plan.

1. Methi Thepla 

Are you someone who loves a flavorful, spiced roti with a hint of fenugreek? Then methi thepla is for you!

Methi (fenugreek) has fiber, iron, and essential vitamins. It helps in digestion, controlling blood sugar, and reducing cravings, making it an ideal choice for healthy Indian dinner recipes.

2. Spinach Paratha

Love palak paneer? Then why not enjoy spinach in your paratha too?

Spinach is abundant in iron, fiber, and antioxidants, making it a nutrient-dense choice for your weight loss diet. This quick Indian veg recipe for dinner is both tasty and filling while ensuring you get your daily dose of greens. 

3. Ragi / Multigrain Roti

Are you looking for a gluten-free, protein-packed alternative to wheat roti? Ragi and multigrain rotis are your answer!

Ragi (finger millet) is rich in calcium, protein, and fiber—a superfood for weight loss diet plan. Mixing different grains like jowar, bajra, and oats creates a powerful combination of nutrients.

More reasons why it’s great for weight loss - 

• High protein content helps in muscle repair and satiety.
• Lowers cholesterol and promotes heart health.
• Naturally gluten-free, making it easier on digestion.

Pair it with Vegetable sabzi or a protein-rich dal of your choice for a full fledged weight loss dinner recipe.

4. Jowar Roti or Bajra Roti 

Miss those comforting homemade rotis from your childhood? Jowar and bajra rotis are an age-old, wholesome alternative to wheat rotis.

Jowar (sorghum) and bajra (pearl millet) are rich in complex carbs, fiber, and essential minerals, ensuring slow digestion, healthy gut and keeping you energized throughout the evening. Plus, they keep blood sugar levels stable, preventing overeating. 

Pair it with lightly spiced sabzi or dal of your choice for a complete healthy Indian dinner recipe.

5. Oats Paratha

Are you someone who enjoys parathas but worries about extra calories? Try oats paratha!

Oats are a great source of fiber, protein, and antioxidants, making them perfect for weight loss diet plan. They help in reducing cholesterol, improving digestion, and keeping you full for hours

You can make oats paratha with additional ingredients of your choice like grated carrot, bottle gourd, beetroot and more and enjoy it with mint chutney or low-fat curd.

5 Soups and Salads Recipes

Soups and salads are light, nutritious, and perfect for Indian dinner recipes for weight loss. They are easy to digest, packed with essential nutrients, and keep you full without adding unnecessary calories.

1. Tomato Soup

A warm, tangy tomato soup is a simple yet delicious way to enjoy a light dinner. It’s rich in antioxidants, boosts immunity, and keeps you feeling full.

Ingredients:

• 4 ripe tomatoes (chopped)
• 1 small onion (chopped)
• 2 garlic cloves (chopped)
• 1 cup water
• ½ tsp black pepper
• ½ tsp salt
• 1 tsp olive oil
• Fresh coriander for garnish

Instructions:

1. Heat olive oil in a pan and sauté onions and garlic until soft.
2. Add tomatoes and cook for 5 minutes until they turn mushy.
3. Pour in water and let it simmer for 10 minutes.
4. Blend the mixture until smooth.
5. Strain if needed and reheat before serving.
6. Season with salt, pepper, and garnish with fresh coriander.

2. Lentil Soup (Dal Shorba) 

This high protein soup is comforting and one of the best dinner options for weight loss that can be paired with rice. 

Ingredients:

• ½ cup yellow moong dal or red lentils
• 1 small tomato (chopped)
• ½ tsp cumin seeds
• 1 garlic clove (chopped)
• ½ tsp turmeric
• ½ tsp salt
• 2 cups water
• 1 tsp ghee or olive oil

Instructions:

1. Heat ghee in a pan and add cumin seeds.
2. Add garlic and sauté for a few seconds.
3. Add chopped tomatoes and cook until soft.
4. Mix in dal, turmeric, salt, and water.
5. Cook for 10-12 minutes until the dal softens.
6. Blend lightly for a smooth texture or enjoy as is.
7. Serve warm with a squeeze of lemon.

3. Chickpea Salad

If you love a crunchy, fresh salad, this one is perfect for the Indian dinner recipes for weight loss! Chickpeas are full of protein and fiber, making this a satisfying meal on its own.

Ingredients:

• 1 cup boiled chickpeas
• ½ cucumber (chopped)
• ½ tomato (chopped)
• 1 small onion (chopped)
• 1 tbsp lemon juice
• ½ tsp black salt
• ½ tsp black pepper
• Fresh coriander for garnish

Instructions:

1. In a bowl, mix boiled chickpeas with chopped cucumber, tomato, and onion.
2. Add lemon juice, black salt, and black pepper.
3. Toss everything together well.
4. Garnish with fresh coriander and serve.

4. Kala Chana Salad

Kala chana (black chickpeas) is a great way to add protein and fiber to your meal. This salad is light yet keeps you full for long.

Ingredients:

• 1 cup boiled black chickpeas
• ½ onion (chopped)
• ½ tomato (chopped)
• ½ green chili (finely chopped, optional)
• 1 tbsp lemon juice
• ½ tsp cumin powder
• ½ tsp black salt
• Fresh coriander for garnish

Instructions:

1. Combine boiled black chickpeas with chopped onions, tomatoes, and green chilies.
2. Add lemon juice, cumin powder, and black salt.
3. Mix well and garnish with fresh coriander.
4. Serve fresh or chilled.

5. Drumstick Soup

Drumsticks (moringa) are full of vitamins and minerals that support digestion, immunity, and weight loss. This soup is also a best option to have before sleeping or in the morning for detoxification and refreshment.

Ingredients:

• 4-5 drumsticks (cut into pieces)
• 1 small onion (chopped)
• 2 garlic cloves (chopped)
• ½ tsp cumin seeds
• ½ tsp turmeric
• ½ tsp black pepper
• ½ tsp salt
• 2 cups water
• 1 tsp olive oil

Instructions:

1. Heat olive oil in a pan, add cumin seeds, garlic, and onions. Sauté until soft.
2. Add chopped drumsticks, turmeric, salt, and water.
3. Let it simmer for 15 minutes until the drumsticks soften.
4. Blend lightly and strain to remove the drumstick fibers.
5. Reheat before serving and add black pepper.

5 Other Recipes for Weight Loss

Whether you prefer rice-based meals or light and easy dishes, these options fit right into your dinner for weight loss plans.

1. Bajra / Moong Dal Khichdi 

Are you someone who enjoys warm, comforting meals at night but still wants to keep it healthy? Bajra (pearl millet) or moong dal khichdi is the perfect dish among the best dinner options for weight loss. Bajra is packed with fiber, while moong dal is light on digestion, making this khichdi an ideal option for dinner.

Ingredients:

• ½ cup bajra (soaked for 4 hours) or ½ cup moong dal
• ¼ cup rice (optional, for a softer texture)
• 1 tsp ghee
• ½ tsp cumin seeds
• 1 small onion (chopped)
• 1 small tomato (chopped)
• ½ tsp turmeric
• ½ tsp salt
• 2 cups water

Instructions:

1. Heat ghee in a pressure cooker, add cumin seeds and onions, and sauté.
2. Add tomatoes, turmeric, and salt, and cook for a minute.
3. Add soaked bajra (or moong dal with rice) and water.
4. Pressure cook for 3-4 whistles until soft.
5. Serve hot with curd or a side of vegetable salad.

2. Brown Rice Biryani 

Who says biryani and weight loss don’t go together? If you love biryani but avoid it due to high-calorie white rice, try a brown rice biryani with veggies! This one among the best Indian dinner recipes retains the deliciousness while being much healthier.

Ingredients:

• 1 cup brown rice (soaked for 30 minutes)
• 1 small onion (sliced)
• 1 small tomato (chopped)
• ½ cup mixed vegetables (carrot, beans, peas, capsicum)
• 1 tsp biryani masala
• ½ tsp turmeric
• ½ tsp salt
• 1 tsp ghee or olive oil
• 2 cups water

Instructions:

1. Heat ghee in a pan, sauté onions and tomatoes.
2. Add mixed vegetables, biryani masala, turmeric, and salt.
3. Add soaked brown rice and mix well.
4. Pour in water and let it cook on low flame until the rice is soft.
5. Serve hot with cucumber raita.

3. Vegetable Pulao with Quinoa

Want to replace rice with something even healthier for a weight loss diet? Quinoa pulao is an excellent low-carb alternative for weight loss. It has the same fluffy texture as rice but with double the protein and fiber.

Ingredients:

• 1 cup quinoa (rinsed)
• ½ cup mixed vegetables (peas, carrots, beans)
• 1 small onion (chopped)
• 1 tsp cumin seeds
• ½ tsp salt
• ½ tsp turmeric
• 1 tsp olive oil
• 2 cups water

Instructions:

1. Heat olive oil in a pan, add cumin seeds and onions, and sauté.
2. Add mixed vegetables, turmeric, and salt, and cook for 2 minutes.
3. Add quinoa and mix well.
4. Pour in water, cover, and cook for 15 minutes.
5. Serve warm with a fresh green salad.

4. Steamed / Boiled Vegetables for Weight Loss

If you prefer something super light, steamed or boiled vegetables are one of the best dinner options for weight loss. This is a quick Indian veg recipe for dinner that’s loaded with fiber, vitamins, and minerals.

Ingredients:

• 1 cup mixed vegetables (broccoli, carrots, zucchini, beans, cauliflower)
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp olive oil
• 1 tbsp lemon juice

Instructions:

1. Steam or boil vegetables until slightly soft.
2. Drizzle with olive oil, salt, pepper, and lemon juice.
3. Mix well and serve as a light dinner or a side dish.

5. Vegetable Upma with Lemon

A quick, healthy South Indian dinner recipe, that is filling but low in calories.

Ingredients:

• 1 cup semolina (rava) or millet flour
• ½ cup mixed vegetables (carrots, peas, beans)
• 1 small onion (chopped)
• 1 tsp mustard seeds
• 1 tsp ghee or olive oil
• ½ tsp salt
• 1 tsp lemon juice
• 2 cups water

Instructions:

1. Heat oil in a pan, add mustard seeds, onions, and mixed vegetables.
2. Add semolina/millet and roast for a minute.
3. Pour in water, stir, and let it cook until thick.
4. Add salt and finish with lemon juice before serving.

Final Thoughts

With these healthy Indian dinner recipes, losing weight doesn’t mean sacrificing taste. Whether you prefer a light meal like vegetable soup or a flavorful option like brown rice biryani, you can enjoy delicious food while staying on track with your weight loss diet.

Try incorporating these meals into your routine and enjoy a nutritious and satisfying dinner for weight loss!