In the US, people have a great admiration for Indian food. The flavours, aroma and spices make it unique and alluring for the people living in the US. There are more than hundreds of Indian restaurants all over the USA and the sole reason is the variety of taste that Indian dishes offer.

Also, studies have found out that the unique use of spices like turmeric and others in the Indian dishes have various health benefits which attracts the health enthusiasts as well. You get a lot of choices, be it vegetarian or non-vegetarian dishes which are served as per menu and prepared with extra care if you are looking for healthy options.


  1. Roti: Our humble roti or the unleavened flatbread which is prepared without yeast is made from whole wheat flour and is ideally paired with curries and a side dish. One piece of a roti has more than 3 grams of protein and more than 4 grams of fibre. And this is why rotis are considered a healthier option than white rice because it helps to keep you full for a longer period. Recent studies have also shown that whole-grain wheat is considered as a prebiotic which can help produce beneficial bacteria in the gut.

  2. Chana Masala: The chana masala is a popular dish which features chickpeas or chana in Hindi which is boiled and cooked in a sauce made from onions, tomatoes and regular Indian spices. Researches have shown that consuming a diet high in legumes like chickpeas helps to lower the risk of various chronic diseases such as type 2 diabetes and obesity. It is also stated that having chickpeas specifically helps improve heart health.

  3. Rajma: Rajma is another favorite which is a bean based dish containing plenty of plant protein and fibre. Kidney beans or rajma in Hindi contain tons of antioxidants which help to fight compounds called free radicals that are associated with ageing and diseases. Rajma is cooked in a spiced onion, ginger and tomato sauce and classically served with steaming basmati rice making the hot favourite rajma chawal combination.

  4. Daal: Daal is the generic Hindi term for both raw and cooked split lentils. But when daal is cooked, it is made with split lentils simmered with spices by tempering it with cumin seeds or mustard seeds, turmeric, and garam masala and then garnished with cilantro. Daal is ideally paired with rice or roti. Just like legumes, lentils are also rich in plant protein, fibre and prebiotic carbohydrates. Including daal in your regular diet can help in reducing the risk of diseases like diabetes, certain cancers and cardiovascular diseases, most likely due to bioactive compounds known as polyphenols, according to recent studies.

  5. Baingan Bharta: Baingan ka bharta is made from oven-roasted eggplant which is peeled and mashed and then cooked with spices, garlic and tomatoes. It pairs well with roti. Eggplants are low in calories, high in fibre, antioxidants, polyphenols and many other nutrients. The nutrition profile makes this dish a very good option for heart health and blood sugar management.

  6. Aloo Gobi: Aloo Gobi is a popular dish featuring aloo or potatoes and Gobi or cauliflower which is cooked with onions and seasoned with spices like cumin seeds, turmeric and chilli. Apart from being a great source of fibre, the cauliflower is a cruciferous vegetable, a group that has been well studied and known for its anticancer benefits. Along with it, the generous addition of turmeric may also seem to.have additional benefits in preventing cancer.

  7. Raita: Raita is an Indian yogurt sauce or dip similar to tzatziki, which is seasoned with spices and herbs. There are many types of raitas, but the most common one found at a restaurant is the cucumber raita. It is a perfect, cooling and refreshing accompaniment to any spicy meal or starter. Yogurt provides protein, calcium, and potassium. Recent studies believe that yogurt is also a good source of probiotics, live cultures found in many fermented foods which helps to boost immunity and overall health.

  8. Tandoori Chicken:

Tandoori chicken is another favourite dish which is made with chicken marinated in yogurt and spices, and then cooked in a clay oven called tandoor. It is considered to be a much healthier alternative to the popular chicken tikka masala, a dish made of cubed chicken kebabs served in a rich, creamy sauce.

Now that you are aware of the healthier Indian dishes, which of these are you planning to have next?

Now you can order your favorite Indian dishes in New York and New Jersey from Brick Lane Curry House. Known as the home of real curries, at BLCH we bring you tastiest and healthiest Indian dishes prepared with hand-picked ingredients and oodles of love. Order Now.