Indian Menus
By Madhu Gadia, MS, RD, CDE
The hardest part of cooking is often, meal planning. Over the years, I have learned - personally as well as from my clients, that deciding what to cook can often takes longer than preparing it. To help you get started, I have planned sample meals in both the cookbooks.
Plus - I'm all about a complimentary meal, foods that pair together, compliment each other. My parents were notorious about pairing foods. You want your meal to come together and taste good.
New Indian Home Cooking includes
14 non-vegetarian menus
14 vegetarian menus
7 special occasions/party menus
The Indian Vegan Kitchen includes
Month of vegan meals divided into
7 quick meals
7 any-day meals
7 breakfast to lunch to dinner menus
7 party menus
Eating Healthfully
I have created these low-calorie, complete, and easy to follow meal plans for you. Hope these meal plans help you navigate towards making healthier food choices. This is a good starting point, if you need to eat more calories, eat bigger portions of the foods you like and if you need to eat less calories, eat smaller portion and enjoy the variety.
500 Calories or Less: Vegetarian Menus
From New Indian Home Cooking (NIHC) and The Indian Vegan Kitchen (VK)
Meals |
THE INDIAN VEGAN KITCHEN (VK) |
Serving Size |
|---|---|---|
|
VK Meal 1
|
Quick Chickpea Curry, pg 122
Cabbage-Peanut Salad, pg 139 Rice, pg 139
|
1 cup
1/2 cup 2/3 cup
|
|
VK Meal 2
|
Ginger-Spinach Pink Lentils, pg 131
Curried Mushroom and Peas, pg 104 Cucumber-Tomato Salad, pg 193 Brown Basmati Rice, pg 140 |
1 1/2 cups
1/2 cup 1/2 cup 2/3 cup |
|
VK Meal 3
|
Mashed Eggplant (Bharta), pg 97
Grilled Flatbread (Roti), pg 157 Peas and Tofu Curry, pg 176
|
1/4 cup
2 3/4 cup
|
|
VK Meal 4
|
Peas and Tofu Curry, pg 176
Stuffed Okra, pg 110
Pan-Fried Flatbread (Paratha), pg 160
|
3/4 cup
5 okras
2 |
|
VK Meal 5
|
Bean Burgers, pg 81
Grilled Vegetables, pg 100 |
1
1 cup
|
|
VK Meal 6
|
Mango Soup, pg 89
Black Bean Pilaf (Kalli Khichri), pg 143
Chickpea Salad, pg 190
|
3/4 cup
1 1/2 cup
1/2 cup
|
|
VK Meal 7
|
Veggie Sloppy Joe Sandwiches (Pav, Bhaji), pg 82
Peanut-Mung Salad, pg 192
|
2
1/2 cup
|
Meals |
NEW INDIAN HOME COOKING (NIHC) |
Serving Size |
|
NIHK Meal 1
|
Pigeon Peas, pg 109
Sweet and Sour Carrots, pg 133
Yogurt with Onions, pg 198
Roti, pg 78
|
1 cup
1/2 cup
1/2 cup
2
|
|
NIHK Meal 2
|
Chickpea Soup (Kaddi), pg 120
Spicy New Potatoes, pg 130
Tomato, Cucumber Salad, pg 202 Rice, pg 89 |
1 1/2 cups
1/2 cup
1/2 cup
2/3 cup
|
|
NIHK Meal 3
|
Dry Mung Dal, pg 126
Yogurt with Bananas, pg 200
Spinach with Potatoes, pg 134
Rice, pg 89
|
3/4 cup
1/2 cup
1/2 cup
2/3 cup
|
|
NIHK Meal 4
|
Kidney Beans (Rajmah), pg 114
Plain Yogurt, pg 196
Eggplant with Tomatoes and Onions
Roti, pg 78
|
1 cup
1/2 cup
1/3 cup
2
|
|
NIHK Meal 5
|
Chickpea-Flour Roti (Missi Roti), pg 82
Stir-Fried Salad, pg 206
Seasoned Buttermilk, pg 58
|
2
3/4 cup
1 1/2 cup
|
|
NIHK Meal 6
|
Spicy Chick Peas (Chole), pg 124
Potatoes with Cauliflower, pg 138
Onion-Tomato Salad, pg 201
Oven Roti, pg 77
|
1/2 cup
1/2 cup
1/2 cup 2
|
|
NIHK Meal 7
|
Rice Pilaf (Matar Pualao), pg 92
Mixed Bean Salad, pg 203
Yogurt with Cucumber, pg 197
Cilantro Chutney, pg 209
|
1 1/2 cups
1/2 cup
1/2 cup
2 tbsp
|