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5 Indian Culinary Delights Worth Trying
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Key Takeaways
Indian cuisine is known for its variety of flavors and healthy spices. Among the most popular dishes are curries, which can be prepared in various ways, chicken tikka masala, roasted chicken meat in a creamy sauce, koftas made from traditional Indian paneer cheese, samosas, which look like triangles, and butter chicken. Among the spices, curry is the most commonly used, giving food a mildly spicy flavor and potentially lowering cholesterol. Other popular spices include garam masala, cinnamon, cardamom, nutmeg, and lemongrass. Healthy Indian dishes include vegetable curry with lentils, dahl soup with lentils, and curry with cauliflower and baked sweet potatoes.
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An immense quantity of native, mildly piquant spices is undoubtedly something that sets Indian cuisine apart from others. Normally, restaurant menus feature both aromatic meat dishes and appealing vegan options. Preparing such meals does not require exceptional culinary skills. Quite the contrary! You can easily prepare them at home, as long as you use the appropriate spices.
01 / 07
Indian cuisine - unique features
Indian cuisine varies by region - on the north, meat dishes with sauces predominate, while in the south, vegetarian dishes with the addition of seeds of pulp plants, such as garlic or lentils, are prevalent. The most popular dish is curry, which can be prepared in various ways. Other popular dishes include: - chicken tikka masala, i.e. marinated chicken meat in a silky sauce, - kofta, prepared on the basis of traditional Indian cheese paneer, fried in deep fat and most often served with sauce, - samosa, i.e. triangular dumplings, - butter chicken, which stands out with its slightly spicy and aromatic sauce. The basis for desserts are most often dairy products - yoghurts, milk or curd cheeses (e.g. cottage cheese). There should be no shortage of such positions in the restaurant menu as gulab jamun, which look like small donuts, or lassi - the traditional Indian drink. What connects the dishes of Indian cuisine is their taste and aroma, all thanks to the use of spices and herbs.
02 / 07
Application of spices in Indian cuisine
Indian cuisine is distinguished by the use of diverse spices. According to the inhabitants of India, not only do they impart flavor to dishes, but they also possess and perhaps primarily therapeutic properties, hence they are also employed in the preparation of desserts, beverages, or snacks. The most commonly used spice blend is curry. It imparts a mildly spicy flavor to food, mainly due to ingredients such as turmeric, ginger, chili, amla, and cardamom. This spice mixture has nutritional benefits and imparts a characteristic yellow color to dishes. The turmeric contained in it can lower total and LDL cholesterol levels and exhibit anti-inflammatory properties (A. Orkusz, L. Bogacz-Radomska 2017). Another popular spice blend is garam masala, which can consist of up to 30 different components. However, cinnamon, cardamom, nutmeg, cumin, and coriander are typically used for its preparation. The majority of these spices undergo roasting and then are ground. Other frequently used spices include lemongrass, cloves, and nutmeg.
03 / 07
Five Indian dishes that are worth giving a try
Preparation time: 40 minutes (without marinating) Ingredients (per serving): Chicken: Breast (100 g), Rice: Brown (50 g), Yogurt: Greek (80 g), Oil: Olive (5 g), Spices: Garlic (5 g), Onion (15 g), Ginger (10 g), Cumin (2 g), Turmeric (2 g), Garam masala (2 g), Salt (0,5 g), Parsley (5 g). Sauce: Tomato passata (120 g), Coconut milk (30 g), Oil: Olive (5 g), Butter (5 g), Garlic (5 g), Onion (15 g), Cinnamon (0,5 g), Garam masala (2 g), Chili (2 g).
04 / 07
Vegetable curry with lentils
Preparation time: 60 minutes Ingredients (per serving): brown rice - portion (30 g), red lentils - 4 tablespoons (50 g), water - glass (240 ml), red bell pepper - 1/2 piece (115 g), tomato - piece (170 g), cauliflower - 1/2 piece (200 g), carrot - piece (45 g), garlic - clove (5 g), onion - slice (15 g), coconut milk - 10 tablespoons (100 ml), olive oil - teaspoon (5 g), curry - pinch (0.5 g), turmeric - 1/2 teaspoon (2 g), salt - pinch (0.5 g). Preparation method: 1. Press the garlic through a press, finely chop the onion. 2. Cook the rice according to the instructions on the packaging. 3. Wash the vegetables. Cut the bell pepper and tomato into cubes, slice the cauliflower and carrot. 4. Heat the olive oil in a pan, sauté the onion for about 5 minutes. After this time, add the garlic and sauté for another 2 minutes. 5. Add the chopped vegetables to the pan, simmer for about 10 minutes. 6. Add the rinsed lentils, pour in water, cook for 15 minutes. 7. After this time, season and pour in coconut milk. Cook for another 5 minutes. 8. Serve the dish with rice. Nutritional value (per serving): energy - 697 kcal, protein - 23.4 g, fat - 30.9 g, carbohydrates - 81.2 g, dietary fiber - 14.6 g.
05 / 07
Dahl soup from red lentils
The preparation time is 35 minutes. Ingredients (per 1 serving): red lentils (5 teaspoons/60 g), water (a glass/240 ml), coconut milk (10 teaspoons/100 ml), garlic (1 clove/5 g), onion (1 plaster/15 g), olive oil (1 spoon/5 g), tomato (1 piece/170 g), curry (a pinch/0.5 g), turmeric (1/2 teaspoon/2 g), cinnamon (a pinch/0.5 g), cayenne pepper (a pinch/0.5 g), salt (a pinch/0.5 g), Italian parsley (1 spoon/5 g).
06 / 07
Chicken curry featuring cauliflower and roasted potatoes
Preparation time: 45 minutes Ingredients (per 1 serving): Cauliflower – 1/2 pieces (200 g), Potatoes – 1 piece (200 g), Water – 1/4 cup (60 ml), Coconut milk – 10 teaspoons (100 ml), Carrots – 1 piece (45 g), Tomatoes – 1/2 pieces (85 g), Garlic – 1 cloves (5 g), Onion – 1 plaster (15 g), Ginger – 1 plaster (10 g), Olive oil – 2 tablespoons (20 g), Curry – 1 pinch (0,5 g), Turmeric – 1/2 teaspoon (2 g), Cinnamon – 1 pinch (0,5 g), Salt – 1 pinch (0,5 g), Paprika – 1 pinch (0,5 g).
Preparation: 1. Heat 1 tablespoon of olive oil in a pan and fry garlic, onion, and ginger. 2. Cut carrots and tomatoes into small pieces, add them to the pan, pour water on them, and let them simmer for 5 minutes. 3. Cut potatoes into the shape of fries and season with salt and paprika. 4. Pour olive oil over them and bake for 20 minutes in the oven. 5. Cut cauliflower into small florets and add them to the pan with coconut milk and spices. Let it simmer for 10 minutes. 6. Fry chicken breast in a separate pan. 7. Serve curry with roasted potatoes and chicken breast.
Nutritional value (per serving): – Energy: 665 kcal, – Protein: 10.2 g, – Fat: 39.0 g, – Carbohydrates: 68.5 g, – Dietary fiber: 13.6 g.
07 / 07
Ripe mango smoothie
Preparation time: 10 minutes Ingredients (per 1 serving): – soft, ripe mango slice – 1⁄2 slice (140 g), – thick, natural yogurt – 1 1⁄2 cup (125 g) pistachios – 3 slices (10 g) for sprinkling, honey – spoon (12 g), cardamom – pinch (0.5 g). Preparation: 1. Remove the seeds from the soft, ripe mango slice and transfer it to a bowl to blend into a smooth consistency. 2. Add yogurt, honey, and cardamom. Blend again. 3. Pour the smoothie into a tall glass and sprinkle with pistachios. Nutritional values (per serving): – energy: 271 kcal, – protein: 7.6 g, – fat: 9.2 g, – carbohydrates: 39.5 g, – dietary fiber: 3.3 g.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
Orkusz A., Bogacz-Radomska L., Znaczenie przypraw w żywieniu człowieka, „Nauki Inżynierskie i Technologie” 2017, 4(27), 55–65.
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