---
title: "Simple & Healthy Indian Recipes for Sustainable Weight Loss"
description: "Discover easy, plant-based Indian recipes by nutritionist Kirti. From millet dosas to protein-rich snacks, build healthy eating habits that last."
canonical: https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/simple-healthy-indian-recipes
last_updated: 2025-12-29
---

# Simple & Healthy Indian Recipes for Daily Wellness

Tribe Verified · Helping women lose weight since 2018.

By [Kirti Yadav](https://mytribe.in/plantbasednutritionistkirti) · Online coaching sessions · ₹999 Per 7-day batch (estimate)

Part of [Women's Holistic Nutrition & Wellness Coaching](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching). [View full gallery](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/gallery)

Healthy eating doesn't have to be expensive or complicated. I’m Kirti, and I share my favorite 'sasti-sundar-tikau' plant-based recipes that bring traditional Indian wisdom back to your kitchen without the fuss.

## Photos and videos

- [Video: Looking for a quick, gluten-free breakfast? This Jowar Dosa is my new hero. Made with jowar flour, water, and a few spices, it's crispy, delicious, and packed with fiber. I serve it with coconut chutney for a perfect start to the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5004c15c-0814-4fc4-b325-804c62c17453)
- ![Millet idlis are a fantastic, nutritious twist on a South Indian classic. Made with ragi or bajra, these soft, fluffy idlis are paired with a creamy coconut chutney for a wholesome and satisfying breakfast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7e284b3-8594-4c26-9655-12e9d359d2a3)
- ![Moong Dal Chilla is a protein-packed savory pancake that's perfect for any meal. I add grated carrots and spinach to the batter for extra nutrition. It's a simple way to get more vegetables into your family's diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8559b485-2d92-4506-a1e8-a2ff42cb4109)
- ![Poha is a classic Indian breakfast that's light, flavorful, and ready in minutes. Cooked with turmeric, curry leaves, and roasted peanuts, it's a simple and comforting meal. A squeeze of lime at the end makes it perfect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7443e31b-1e90-4ca0-9de6-9ffc294c73ef)
- ![A comforting bowl of upma packed with colorful veggies like carrots, beans, and peas is another great breakfast option. It's a simple semolina dish that can be made savory and satisfying to start your day right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/466f7249-f914-428a-93db-edbb11da98ac)
- ![A fruit and nut smoothie is one of the quickest and most nutritious breakfasts you can make. I blend seasonal fruits like banana or mango with a plant-based milk and top it with nuts and seeds for a natural energy boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c7ffc23-acdc-44f9-8ebe-164a52603ff3)
- [Video: Here is an easy tofu and carrot sandwich that my daughter loves. I simply grate carrots, crumble tofu, and mix it with corn and a delicious green chutney made from raw mango and coriander. It's a quick, protein-rich meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fd8d8c5-204b-4f2b-864d-509c84e2cba7)
- [Video: This is another quick breakfast I make for my daughter. I pan-roast a slice of tofu with salt, chaat masala, and nutritional yeast, then serve it on toast with a creamy cashew paste. It looks and tastes amazing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0de1894f-bf41-40e5-b281-4ef39ab41832)
- [Video: Here's a protein-rich chickpea sandwich that's both healthy and delicious. I make a filling with mashed chickpeas, grated carrots, and a blend of spices like garlic powder and basil, held together with coconut curd.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4458bca4-9e40-4ecd-8646-66be93850039)
- [Video: Don't throw away overcooked kidney beans. Turn them into this delicious and interesting dip. I blend the beans with garlic and green chili, then mix in fresh onion, tomato, coriander, and a squeeze of lemon. It's perfect on toast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79905507-7745-42d0-b126-2cc6ad4dc145)
- ![This is an easy and yummy breakfast I make for my daughter in under 5 minutes. It's a simple spread of boiled peas and corn blended with nutritional yeast on whole wheat bread. Quick, easy, and nutritious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1ad2497-096d-4ea3-804e-3be3f937a15f)
- ![Nothing beats a cozy plate of Rajma Chawal. My version is packed with plant protein for muscle fuel, fiber for a happy gut, and iron for energy. It's the ultimate healthy comfort food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f87cb751-d7fc-4dee-a516-8d59a2908418)
- [Video: This is my recipe for a soulful and comforting curd rice, made with fiber-rich Rajmuri rice and dairy-free peanut curd. The oil-free tadka with roasted nuts adds a beautiful crunch and flavor without the guilt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6619cc84-2c22-4142-89b5-c46ff83cef89)
- [Video: This high-protein tofu and sweet potato salad is a full meal in itself. It combines crispy tofu, tender sweet potatoes, and fresh veggies with a zesty dressing of Worcestershire sauce, balsamic vinegar, and sesame seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46a4cc44-fdd3-4b24-870d-127cc99ba01f)
- ![This ridge gourd chutney is a simple, flavorful, and healthy condiment. Made with spices and herbs, it's light, aids digestion, and pairs perfectly with idli, dosa, or chapati. This is the final dish in an earthen bowl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa53a530-2288-4735-a720-65b7806b98d4)
- ![Here you can see the ridge gourd chutney served with soft, fluffy idlis. It's a perfect example of a traditional, healthy South Indian meal that is both light and satisfying.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/432d6bf7-c42e-45da-a8a3-2c89aa27ca32)
- ![This graphic highlights the amazing benefits of ridge gourd. It's a vegetable that is hydrating, slimming, diabetes-friendly, and great for digestion, making this chutney a true superfood condiment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0df2da06-a3c3-4084-b4c2-adff4c52ead2)
- ![This is my slow-cooked, traditional gajar halwa. Made with patience and pure ingredients, it has that warm, rich, melt-in-your-mouth comfort that reminds me of my childhood. A healthy indulgence made with love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bb43827-8ff7-41ef-88e3-c8f3d090943d)
- ![Here is a raw-style gajar halwa, a modern and healthy take on the classic dessert. This version keeps the natural crunch and freshness of the carrots and is topped with a creamy cashew sauce.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/070b8c1d-2de3-4829-8709-bf415c72bd73)
- [Video: My daughter shows you how to make these super easy and healthy "vegan donuts." They are simply apple slices pan-caramelized with a little jaggery and topped with walnuts. A fun, guilt-free treat for kids.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1195d518-9ef4-4670-9db8-b038348fb3c6)
- [Video: Life is simple, and so can be your food. Today I'm making a simple matar and carrot sabzi with no heavy masalas, served with a protein-rich sattu ka paratha. It's all about making food tasty and healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c1cd7f-3372-4700-942a-eb9f978f55ef)
- [Video: This is my go-to banana smoothie for breakfast. I blend bananas with my homemade almond butter and top it with granola. I sell what I eat, and I eat what I sell. It's a principle I live by.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1d91e9e-43fe-497c-92d4-fcd416120e93)
- [Video: It's important to pass on the message of health. Here I'm preparing a protein-packed breakfast for my daughter: a sattu smoothie and moth bean sabzi with a kasuri methi paratha. It's all about making healthy food flavorful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30f9b37c-7b4a-4df9-b854-ba4790c3c8f1)
- [Video: What is true love? It's when your husband, who only loved Gobi Manchurian 17 years ago, now happily eats your salads. Today's salad features roasted sweet potato, steamed veggies, and a creamy cashew dressing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6352674-d7de-4bae-abb4-41bc1dd6b4bf)
- [Video: As part of my health challenge, I'm making this raw salad to inspire everyone. It has capsicum, carrot, chickpeas, and quinoa with a dressing made from fresh orange juice, coriander, and spices. Healthy eating is a journey of motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0981388-67cc-4b19-bf3c-82bccdf849ef)
- [Video: When I'm traveling, I still find ways to eat healthy. In Goa, I enjoyed this refreshing Som Tam salad made with raw papaya, cherry tomatoes, and peanuts. If health is your priority, you will always find a way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe832183-e026-473e-89a7-63c321cff6b1)

## About Simple & Healthy Indian Recipes

Healthy eating isn't about restriction, it's about simple preparation. For example, soaking grains like rajmuri rice overnight is not just a traditional habit, it actively reduces bloating and improves nutrient absorption. When you make small shifts like this, your gut settles, your energy stays consistent, and you don't feel like you are on a restrictive diet at all.

You don't need fancy, expensive superfoods to get healthy. Most of what you need is already sitting in your kitchen cabinet. My philosophy revolves around going back to the roots—dal, chawal, rotis, and seasonal sabzis—while being mindful of how we process them. 

### Why Ingredients Matter
Many of my recipes focus on millets like jowar, ragi, and bajra. These aren't just trendy; they are fiber-rich, gluten-free powerhouses that keep you full longer and provide steady energy, unlike processed white bread or refined flour products. For instance, a simple Jowar dosa creates a crispy, satisfying meal that won't leave you feeling sluggish.

### The 'Sasti-Sundar-Tikau' Approach
- **Make it local:** Seasonal vegetables like ridge gourd or carrot are cheaper and more nutritious than imported produce.
- **Prepare with purpose:** Soaking legumes and grains is non-negotiable for digestion.
- **Use what you have:** Leftover cooked beans don't have to be wasted. As I show in my recipes, blending overcooked rajma with herbs and lemon turns them into a high-protein dip that works perfectly on toast.

### Mindful Cooking for Busy Lives
I am a computer science engineer and a mother, so I know you don't have hours to spend in the kitchen. My recipes, like tofu-carrot sandwiches or vegetable-packed upma, are designed to be ready in under 15 minutes. It is about creating plate compositions that include proteins, healthy fats, and fiber so you can eat until you are full, without counting calories. My goal is to help you build a relationship with food where you feel nourished, not deprived.

## About Kirti Yadav

I'm Kirti. After my daughter was born, I lost 28 kgs not by starving, but by returning to the food my dadi-nani cooked. I am not here to give you random gyaan; I am here to share what actually worked for me and the women I coach.

[See all of Kirti Yadav's services](https://mytribe.in/plantbasednutritionistkirti)

## More from Women's Holistic Nutrition & Wellness Coaching by Kirti Yadav

- [Featured](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/featured)
- [My Story: From 28 Kgs Overweight to a Healthier Me](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/my-story-from-28-kgs-overweight-to-a-healthier-me)
- [The Healthy Plate: My Food Philosophy](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/the-healthy-plate-my-food-philosophy)
- [A Day of Mindful Eating](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/a-day-of-mindful-eating)
- [Ingredient Spotlights & Kitchen Hacks](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/ingredient-spotlights-kitchen-hacks)
- [Nutrition Wisdom: Busting Health Myths](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/nutrition-wisdom-busting-health-myths)
- [Beyond the Plate: Holistic Wellness & Self-Love](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/beyond-the-plate-holistic-wellness-self-love)
- [Success Stories: Client Transformations](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/success-stories-client-transformations)
- [In the Media: Awards & Recognition](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/in-the-media-awards-recognition)
- [My KuKClean Products](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/my-kukclean-products)
- [Additional Work & Musings](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/additional-work-musings)

## More services by Kirti Yadav

- [Corporate Wellness Programs](https://mytribe.in/plantbasednutritionistkirti/corporate-wellness-programs)
- [Healthy Cooking Workshops](https://mytribe.in/plantbasednutritionistkirti/healthy-cooking-workshops)

## Similar work from other experts

- [Healthy Desi Kitchen Nutrition & Recipes](https://mytribe.in/_nutritionmatters/holistic-nutrition-lifestyle-coaching/healthy-desi-kitchen) by Ankita Sehgal · Holistic Nutrition & Lifestyle Coaching · Online consultations & at clinic in Mansarover Garden, New Delhi
- [Simple, Healthy Recipes for Daily Nutrition](https://mytribe.in/nutridiction17/weight-management/healthy-recipes-you-ll-love) by Nutridiction · Weight Management · Available online and at clinics in Kolkata & Bengaluru
- [Simple & Healthy Indian Recipes for Daily Wellness](https://mytribe.in/nourish.youbykamakshi/nutritional-therapy-for-health-conditions/my-recipe-collection-simple-healthy) by Kamakshi Vasudeva · Nutritional Therapy for Health Conditions · Online consultations across India; Visit clinic in Rohini, New Delhi
- [Simple & Healthy Indian Meals: Traditional Nutrition Guidance](https://mytribe.in/priwell__diet/women-s-health-nutrition/simple-healthy-indian-meals) by Priya Arya · Women's Health Nutrition · Online consultations & at clinic in Vasant Kunj, New Delhi
- [Healthy Indian Recipes for Better Balance](https://mytribe.in/nikynutrition/personalized-nutrition-consultation/healthy-delicious-recipes) by Nikita Suresh · Personalized Nutrition Consultation · Online consultations
- [Healthy Indian Recipes and Simple Kitchen Hacks](https://mytribe.in/nutrify.with.nidhi/nutritional-therapy-for-chronic-conditions/healthy-recipes-kitchen-hacks) by Nidhi Nigam · Nutritional Therapy for Chronic Conditions · Online consultations and at clinics in JP Nagar & Kanakapura Road, Bengaluru

## Book

To book Kirti Yadav, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Kirti%2C%20I'm%20interested%20in%20your%20Simple%20%26%20Healthy%20Indian%20Recipes.%20Can%20you%20help%20me%20build%20a%20plan%20that%20fits%20my%20lifestyle%3F)