How to Prepare Healthy Masala Recipes 

Welcome to Masala Courtyard, here we Preparing healthy masala recipes involves using a variety of spices, fresh ingredients, and healthy cooking techniques. Here's a general guide to help you create delicious and nutritious masala dishes:

1. Choosing the Right Ingredients

• Fresh Vegetables: Use a variety of fresh, seasonal vegetables. They are rich in vitamins, minerals, and fiber.

• Lean Proteins: Opt for lean protein sources like chicken, turkey, fish, tofu, paneer, or legumes.

• Whole Grains: Use whole grains like brown rice, quinoa, or whole-wheat roti.

• Healthy Fats: Use oils like olive oil, coconut oil, or ghee in moderation. Avocado oil is also a good choice.

• Spices: Include a mix of spices like turmeric, cumin, coriander, ginger, garlic, and garam masala. Spices not only add flavor but also offer various health benefits.

2. Cooking Techniques

• Sautéing: Use minimal oil to sauté onions, garlic, and spices. This forms the base of many masala dishes.

• Steaming or Blanching: Cook vegetables by steaming or blanching to retain nutrients.

• Grilling or Baking: For meats and proteins, grilling or baking is healthier than frying.

• Pressure Cooking: Use a pressure cooker for lentils and legumes to reduce cooking time and retain nutrients.

3. Healthier Masala Recipes

A. Vegetable Masala Curry

Ingredients:

• 1 cup mixed vegetables (carrots, beans, peas, bell peppers)

• 1 onion, finely chopped

• 2 tomatoes, pureed

• 1 tablespoon olive oil

• 1 teaspoon cumin seeds

• 1 tablespoon ginger-garlic paste

• 1 teaspoon turmeric powder

• 1 teaspoon coriander powder

• 1 teaspoon cumin powder

• 1 teaspoon garam masala

• Salt to taste

• Fresh coriander leaves for garnish

Instructions:

1. Heat olive oil in a pan. Add cumin seeds and let them splutter.

2. Add chopped onions and sauté until golden brown.

3. Add ginger-garlic paste and sauté for another minute.

4. Add tomato puree and cook until the oil separates from the masala.

5. Add turmeric, coriander, and cumin powder. Mix well.

6. Add mixed vegetables and stir to coat them with the masala.

7. Add a little water, cover, and cook until the vegetables are tender.

8. Add garam masala and salt. Mix well.

9. Garnish with fresh coriander leaves. Serve hot with brown rice or whole-wheat roti.

B. Chicken Tikka Masala

Ingredients:

• 500g boneless chicken breast, cut into cubes

• 1 cup low-fat yogurt

• 1 tablespoon ginger-garlic paste

• 1 teaspoon turmeric powder

• 1 teaspoon cumin powder

• 1 teaspoon coriander powder

• 1 teaspoon garam masala

• 1 teaspoon red chili powder (optional)

• 2 tablespoons olive oil

• 1 onion, finely chopped

• 2 tomatoes, pureed

• Salt to taste

• Fresh coriander leaves for garnish

Instructions:

1. Marinate the chicken pieces in yogurt, ginger-garlic paste, turmeric, cumin, coriander, garam masala, and salt for at least 1 hour.

2. Grill the marinated chicken pieces until cooked through. Set aside.

3. In a pan, heat olive oil and sauté the onions until golden brown.

4. Add tomato puree and cook until the oil separates.

5. Add the grilled chicken pieces and mix well with the masala.

6. Cook for a few minutes until the flavors meld together.

7. Garnish with fresh coriander leaves. Serve hot with brown rice or quinoa.

C. Chickpea Masala (Chana Masala)

Ingredients:

• 1 cup chickpeas, soaked and cooked (or use canned, drained and rinsed)

• 1 onion, finely chopped

• 2 tomatoes, pureed

• 1 tablespoon olive oil

• 1 tablespoon ginger-garlic paste

• 1 teaspoon cumin seeds

• 1 teaspoon turmeric powder

• 1 teaspoon cumin powder

• 1 teaspoon coriander powder

• 1 teaspoon garam masala

• 1 teaspoon chili powder (optional)

• Salt to taste

• Fresh coriander leaves for garnish

Instructions:

1. Heat olive oil in a pan and add cumin seeds. Let them splutter.

2. Add chopped onions and sauté until golden brown.

3. Add ginger-garlic paste and sauté for a minute.

4. Add tomato puree and cook until the oil separates.

5. Add turmeric, cumin, coriander, and chili powder. Mix well.

6. Add cooked chickpeas and mix well with the masala.

7. Add a little water and cook for 10 minutes, allowing the flavors to blend.

8. Add garam masala and salt. Mix well.

9. Garnish with fresh coriander leaves. Serve with brown rice or whole-wheat roti.

4. Tips for Healthier Masala Dishes

• Portion Control: Be mindful of portion sizes, especially with rice and breads.

• Low-Sodium Options: Use less salt and consider using herbs and spices to enhance flavor.

• Avoid Heavy Creams: Use low-fat yogurt or coconut milk as a healthier alternative.

• Increase Fiber: Add more vegetables and legumes to increase the fiber content.