The 10 Healthiest Ingredients in Indian Food

Why It’s Healthy This golden yellow spice has been used for thousands of years in India, both in food and for its medicinal benefits. Its active chemical compound, curcumin, has been shown to have anti-inflammatory and antioxidant properties, per research. While a lot of the research on curcumin so far has only been done in animals, one human trial involving 60 participants indicated that taking a curcumin supplement may be a safe and effective treatment for major depressive disorder.

How to Use It Turmeric is usually added to most vegetables, beans, lentils, and other Indian dishes. It can help to use it in conjunction with other spices, and not just from a flavor perspective: Adding black pepper to a dish with turmeric can enhance absorption of curcumin by 2,000 percent, according to one study. You can also try mixing some of the spice with warm milk to make a golden latte.

Why They’re Healthy People who regularly eat these legumes have been shown to have higher intakes of essential nutrients — including dietary fiber, healthy fats, folate, magnesium, potassium, iron, and vitamins A, E, and C — compared with those who don’t eat chickpeas, according to one study. And while chickpeas are often associated with hummus, they are used in a variety of ways in Indian cooking: Whole chickpeas are soaked and cooked with spices, dry-roasted chickpeas are enjoyed as a snack, and dry-roasted chickpea flour is used to make pancakes, dumplings, and sweets. Because chickpeas are high in protein and fiber (half a cup has more than 7 grams [g] of protein and more than 6 g of fiber, per USDA data), they can help you feel full longer and keep your total calorie intake in check.

How to Use Them Try the Indian dish chana masala, or have dry roasted chickpeas for a snack. If you have never used chickpea flour, try using it to make pancakes or crepes.

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Why They’re Healthy These small, green beans aren’t as common in Western cooking, but they should be. A half-cup is a good source of both protein and fiber, with around 7 g of each, according to USDA data. These beans are also rich in antioxidants and minerals that have been linked to positive health benefits, according to research.

How to Use Them In Indian cuisine, mung beans are prepared in a variety of ways. Traditionally, they are made into a soup with garlic, ginger, and spices to be enjoyed with rice, or served sprouted as a salad with chopped veggies. Try mung beans in place of other lentils in a recipe, or add sprouted mung beans to your salads for extra protein and fiber.

Why They’re Healthy Research has shown that eating these organ-shaped red beans has been linked to a lower incidence of chronic diseases, such as diabetes, cancer, obesity, and coronary heart disease. They tend to be lower in carbohydrates than some other beans, according to separate research. Kidney beans contain resistant starch, a fiberlike substance that resists digestion, according to one study.

How to Use Them Rajma masala is a common Indian dish of cooked red kidney beans in a spiced sauce with onions and tomatoes. You can also toss kidney beans into salads, add them to soup and chili, or use them in place of meat in curries or tacos.

Why They’re Healthy These flat, disc-shaped seeds come in a variety of colors and flavors and are a great source of plant-based protein. More than one-quarter of the calories in lentils comes from protein, according to the Food and Agriculture Organization of the United Nations, and they are also a good plant source of iron, with more than 3 g per half-cup, per USDA data. Lentils are rich in soluble fiber, which can lower LDL (“bad”) cholesterol. And you can feel extra good about eating them because they are an environmentally sustainable crop, according to one report.

How to Use Them In Indian cuisine, lentils are typically prepared with spices and served with rice or roti. You can also add lentils to soup and salads, mix them into veggie burgers, or puree them for a dip.

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Why It’s Healthy One of the primary active compounds in this spicy root is gingerol, which has been studied for its anti-inflammatory and antioxidant effects. A systematic review found evidence to support ginger’s use for helping soothe nausea and digestive discomfort. And a separate review examined ginger’s effectiveness at reducing pain in various applications and found that its use orally, topically, and even as aromatherapy showed promise for decreasing menstrual, migraine, knee pain, and even muscle soreness.

How to Use It Fresh or dried ginger root is added to many traditional Indian dishes as part of the seasonings. It is also added to chai (Indian tea). Try ginger in your vegetable dishes, or make chai with fresh or powdered ginger.

Why It’s Healthy This spice is really the ground bark of a certain tree, and its pleasantly spicy aromatic scent comes with plenty of health perks. Research has identified antioxidant, anti-inflammatory, anticancer properties in the spice. Cinnamon has also been linked to improvements in blood glucose, which may help with insulin sensitivity and decreasing fasting blood sugars.

How to Use It Although cinnamon is often considered a baking spice in the West, it is frequently used in savory dishes as well as sweet ones in India. Whole sticks can be added to simmering sauces, and powdered cinnamon is a key ingredient in the popular spice mixture garam masala. Try adding cinnamon to your next savory meal.

Why It’s Healthy This versatile spice has been studied as a weight loss aid. In one study of 88 women with overweight or obesity, supplementing their diet with cumin for three months led to a significant reduction in weight, body mass index, waist circumference, and body fat. According to USDA data, 1 teaspoon (tsp) of ground cumin can provide almost 6 percent of the recommended daily intake of iron — a significant amount for a spice.

How to Use It Cumin is available as seeds or in powdered form, and both are used in Indian cuisine. Use it in your spice blends, or add to vegetables, beans, or chili.

Why It’s Healthy Several studies have suggested that this herb may help lower blood sugar levels in people with diabetes or prediabetes, and it has also been recommended as a supplement to increase milk supply in breastfeeding women.

How to Use It Fenugreek leaves and seeds (which reportedly taste sweet, like maple syrup) are used in Indian cuisine. The leaves are used as a side dish or added to flatbreads, and the seeds are used in a variety of dishes. Try adding fenugreek seeds or powder to any side dish as part of the cooking process. You could also boil the seeds in water, strain, and enjoy as an herbal tea.

Why It’s Healthy This Asian vegetable is related to squash like pumpkin and zucchini, and it has a slightly bitter taste. Like those other vegetables, it is low in calories and delivers some fiber, but perhaps most significant is its high vitamin C content. A half-cup has 46 percent of your daily value of this all-important antioxidant, according to USDA data. And vitamin C is well known for its role in boosting immune function, according to the Academy of Nutrition and Dietetics.

How to Use It If you can’t find this bumpy green vegetable in your usual supermarket, look for it at an Indian or Asian grocery store. Try it sautéed with onion, garlic, and tomatoes or in a stir-fry.