If there is one cuisine that beautifully blends flavour, nutrition, tradition, and balance, it’s Indian cuisine. Healthy Indian dishes are known for their use of fresh vegetables, lentils, spices, and mindful cooking methods. And as more people in the Netherlands look for wholesome, nourishing meals, Indian food is becoming a top choice—not just for taste, but for well-being.
Whether you are a student in Amsterdam, a working professional in Utrecht, or a family in Rotterdam looking for healthier options, Indian cuisine offers endless possibilities for a balanced lifestyle.
In this blog, we explore the best healthy Indian dishes, their nutritional benefits, and why the Dutch audience loves them.
1. Healthy Indian Dishes: What Makes Indian Food Balanced?
Indian cooking naturally reflects the principles of balance—through spices, grains, vegetables, proteins, and healthy fats.
Here’s what makes Indian food ideal for health-conscious living in the Netherlands:
- Fresh ingredients like seasonal vegetables, lentils, beans, herbs.
- Low-oil preparation methods (steaming, boiling, sautéing).
- Highly nutritious spices such as turmeric, cumin, ginger, garlic, pepper.
- Naturally plant-forward cuisine, perfect for vegetarians and vegans.
Healthy Indian dishes are not just about calories—they are about nourishment.
2. Dal Tadka & Dal Fry – Light, Protein-Packed & Comforting
Lentils are the heart of Indian food. A bowl of warm dal is:
- high in protein
- rich in fibre
- low in fats
- packed with immune-boosting spices
Whether it’s Toor Dal, Moong Dal, or Masoor Dal, Indian lentil soups are perfect for a light lunch or dinner in the Netherlands, especially during colder months.
3. Idli & Sambar – The Ultimate Low-Calorie Indian Breakfast
Among the most popular healthy Indian dishes, idli is a superstar.
- Steamed, not fried
- Easy on the stomach
- Great for digestion
Served with sambar, a vegetable-rich lentil soup, this South Indian favourite keeps you full for hours without weighing you down.
4. Vegetable Sabzi – A Dutch Favourite
Vegetable sabzis (dry or semi-gravy) are naturally:
- low in oil
- rich in vitamins
- easy to digest
- adaptable to seasonal produce
Popular options include:
- Aloo Gobi
- Bhindi Masala
- Methi Aloo
- Mixed Veg
They make for a balanced meal when paired with chapati or rice.
5. Tandoori Chicken – High Protein & Low Fat
For those who enjoy non-vegetarian dishes without the heaviness, tandoori chicken is perfect.
Marinated in yogurt and spices and roasted in a tandoor (or oven), it is:
- low in oil
- high in protein
- rich in flavour
It’s a favourite among fitness enthusiasts in the Netherlands who want guilt-free Indian food.
6. Khichdi – Comfort Food for a Balanced Lifestyle
Khichdi is often called the “superfood” of India.
Made with rice, lentils, ghee, and mild spices, this one-pot dish is:
- great for digestion
- soothing
- high in nutrients
- perfect for busy weekdays
It’s a go-to dish for anyone seeking gentle, nourishing meals.
7. Roti & Multigrain Chapati – Nutritious Indian Flatbreads
Chapatis made from wheat, ragi, jowar, or multigrain blends are:
- high in fibre
- great for gut health
- low in calories
When paired with vegetable curry or dal, they become a balanced, wholesome meal.
8. Healthy Indian Dishes: Salads & Raitas
Indian salads are simple, fresh, and loaded with nutrients:
- Kachumber salad (cucumber, tomato, onion, lemon)
- Carrot & beetroot salad
- Sprouts chaat
Raitas made with yogurt, cucumbers, or boondi help cool the body and aid digestion.
9. Upma & Poha – Light Meals Loved Across the Netherlands
Both poha and upma are increasingly popular among Dutch residents looking for quick, healthy meals.
Poha:
- Made from flattened rice
- Light yet energizing
- Low in oil
- Packed with lemon, veggies, and peanuts
Upma:
- Made from semolina
- Easy to digest
- Flavourful
- Perfect for breakfast or brunch
These dishes offer a nutritious alternative to heavy Dutch breakfasts.
10. Chole & Rajma – Protein-Rich, Filling & Delicious
Chickpeas (chole) and kidney beans (rajma) are amazing plant-based proteins.
They offer:
- sustained energy
- fibre
- minerals
- flavour-packed curry options
Pair them with brown rice or chapati for a balanced high-protein Indian meal.
11. Paneer Tikka – A Healthy Vegetarian Favourite
Paneer (Indian cottage cheese) is high in protein and calcium.
Paneer tikka, grilled with spices and veggies, is one of the best healthy Indian dishes for vegetarians seeking flavour without oil-heavy gravies.
12. Why Healthy Indian Dishes Are Perfect for the Netherlands
People in the Netherlands, especially health-focused individuals, love Indian food because it is:
- naturally nutritious
- customizable
- full of plant-based options
- rich in spices with health benefits
- comfort food for cold weather
Healthy Indian dishes make clean eating blissful, not boring.
Try Healthy Indian Dishes at Indian Junction Netherlands!
If you want to enjoy wholesome, nutritious Indian meals without compromising on flavour, Indian Junction has you covered.
From dal soups to vegetable curries and tandoori grills, our menu features some of the best healthy Indian dishes for a balanced lifestyle in the Netherlands.
👉 Order now or visit us at:
https://indianjunction.nl/
Eat healthy. Eat flavourful. Eat Indian.