7 Days of Healthy Indian Breakfast Ideas for a Nutritious Start to Your Day

Starting your day with a nutritious and filling breakfast is crucial for maintaining energy levels, supporting weight management, and promoting overall health. As an Indian, you have a wide variety of delicious and healthy breakfast options to choose from. In this blog post, we’ll explore 7 days’ worth of healthy Indian breakfast ideas that are easy to prepare and packed with essential nutrients.

Monday: Oats Upma

Oats are a fantastic source of fiber, protein, and complex carbohydrates, making them an excellent choice for a healthy breakfast. This recipe combines the goodness of oats with traditional Indian flavors for a satisfying and nutritious start to the week.Ingredients:

• 1 cup rolled oats
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 teaspoon curry leaves
• 1 teaspoon garam masala
• Salt to taste
• Chopped coriander for garnish

Instructions:

1. Heat oil in a pan and add mustard seeds. Allow them to crackle.
2. Add urad dal and sauté until golden brown.
3. Add onion, green chili, ginger, and curry leaves. Sauté until the onion is translucent.
4. Add tomato and sauté for 2-3 minutes.
5. Add oats, garam masala, and salt. Mix well and sauté for 2-3 minutes.
6. Add 2 cups of water and bring to a boil. Reduce heat and simmer until the oats are cooked and have absorbed the liquid.
7. Garnish with chopped coriander and serve hot.

Tuesday: Vegetable Poha

Poha, or flattened rice, is a quick and easy breakfast option that can be made more nutritious by adding vegetables. This recipe is a great way to incorporate more fiber and vitamins into your morning meal.Ingredients:

• 1 cup poha (flattened rice)
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 onion, finely chopped
• 1 potato, finely chopped
• 1 carrot, finely chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 teaspoon curry leaves
• 1 teaspoon turmeric powder
• Salt to taste
• Chopped coriander for garnish

Instructions:

1. Rinse the poha in water and set aside.
2. Heat oil in a pan and add mustard seeds and cumin seeds. Allow them to crackle.
3. Add onion, green chili, ginger, and curry leaves. Sauté until the onion is translucent.
4. Add potato, carrot, and sauté for 2-3 minutes.
5. Add poha, turmeric powder, and salt. Mix well and sauté for 2-3 minutes.
6. Add 2-3 tablespoons of water and mix well. Cover and cook for 2-3 minutes.
7. Garnish with chopped coriander and serve hot.

Wednesday: Moong Dal Chilla

Moong dal, or split green gram, is a great source of protein and fiber. These savory pancakes are a delicious and healthy alternative to traditional breakfast options.Ingredients:

• 1 cup moong dal, soaked for 2-3 hours
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• Salt to taste
• Oil for cooking

Instructions:

1. Drain the soaked moong dal and grind it into a smooth batter.
2. Add onion, tomato, green chili, ginger, cumin seeds, coriander seeds, red chili powder, garam masala, and salt. Mix well.
3. Heat a non-stick pan and grease it with a little oil.
4. Pour a ladle full of batter onto the pan and spread it into a thin circle.
5. Cook on medium heat until the edges start to turn golden brown.
6. Flip and cook the other side until golden brown.
7. Serve hot with chutney or yogurt.

Thursday: Quinoa Upma

Quinoa is a superfood that is packed with protein, fiber, and essential nutrients. This recipe combines the goodness of quinoa with traditional Indian flavors for a healthy and delicious breakfast.Ingredients:

• 1 cup quinoa, rinsed
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 teaspoon curry leaves
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• Salt to taste
• Chopped coriander for garnish

Instructions:

1. Heat oil in a pan and add mustard seeds. Allow them to crackle.
2. Add urad dal and sauté until golden brown.
3. Add onion, green chili, ginger, and curry leaves. Sauté until the onion is translucent.
4. Add tomato and sauté for 2-3 minutes.
5. Add quinoa, turmeric powder, garam masala, and salt. Mix well and sauté for 2-3 minutes.
6. Add 2 cups of water and bring to a boil. Reduce heat and simmer until the quinoa is cooked and has absorbed the liquid.
7. Garnish with chopped coriander and serve hot.

Friday: Vegetable Uttapam

Uttapam is a savory pancake that is topped with vegetables. This recipe is a great way to incorporate more vegetables into your breakfast while enjoying a delicious and filling meal.Ingredients:

• 1 cup idli/dosa batter
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 carrot, finely chopped
• 1 capsicum, finely chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 teaspoon curry leaves
• Salt to taste
• Oil for cooking

Instructions:

1. In a bowl, mix the idli/dosa batter with the chopped vegetables, green chili, ginger, curry leaves, and salt.
2. Heat a non-stick pan and grease it with a little oil.
3. Pour a ladle full of the batter onto the pan and spread it into a thick circle.
4. Cook on medium heat until the edges start to turn golden brown.
5. Flip and cook the other side until golden brown.
6. Serve hot with chutney or sambar.

Saturday: Rava Upma

Rava, or semolina, is a versatile ingredient that can be used to make a variety of dishes, including upma. This recipe is a delicious and filling breakfast option that is easy to prepare.Ingredients:

• 1 cup rava (semolina)
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 teaspoon curry leaves
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• Salt to taste
• Chopped coriander for garnish

Instructions:

1. Heat oil in a pan and add mustard seeds. Allow them to crackle.
2. Add urad dal and sauté until golden brown.
3. Add onion, green chili, ginger, and curry leaves. Sauté until the onion is translucent.
4. Add tomato and sauté for 2-3 minutes.
5. Add rava, turmeric powder, garam masala, and salt. Mix well and sauté for 2-3 minutes.
6. Add 2 cups of water and bring to a boil. Reduce heat and simmer until the rava is cooked and has absorbed the liquid.
7. Garnish with chopped coriander and serve hot.

Sunday: Vegetable Paratha

Parathas are a popular breakfast option in India, and they can be made healthier by adding vegetables. This recipe is a great way to start your day with a filling and nutritious meal.Ingredients:

• 2 cups whole wheat flour
• 1 cup grated vegetables (such as carrot, spinach, or cauliflower)
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• 1 green chili, finely chopped
• 1 inch ginger, grated
• Salt to taste
• Oil for cooking

Instructions:

1. In a bowl, mix the whole wheat flour, grated vegetables, cumin seeds, coriander seeds, green chili, ginger, and salt.
2. Add water as needed and knead into a soft dough.
3. Divide the dough into lemon-sized balls.
4. Roll each ball into a thin circle using a rolling pin.
5. Heat a non-stick pan and cook the paratha on both sides until golden brown, drizzling a little oil on the sides.
6. Serve hot with yogurt or pickle.

By incorporating these healthy Indian breakfast ideas into your weekly routine, you can enjoy delicious and nutritious meals that will keep you energized and satisfied throughout the day. Remember to experiment with different vegetables and spices to keep your breakfasts interesting and flavorful.