High Energy Indian Foods

Sides
Beetroot and Carrot Raita
Savory yogurt side dish that is a mixture of grated beets and
carrots, seasoned with ground pepper or fresh herbs.
* To make it high in calories, use high fat yogurt/heavy cream
* To make it more nutritious, add more vegetables such as
tomatoes, onions and cucumbers. Can use Vit D enriched
yogurt.
This dish is high in folate, calcium, Vitamins A and D.
Adult serving: cup.
Calories: 36 kcals

Samosa
Fried pastry, filled with potatoes, onions and peas. (Other
vegetables such as carrots can be added also) Typically eaten
with chutney, i.e. a savory coriander paste.
(Leave the potato skin on, for added nutritional benefits)
* Although this dish is already high fat, add butter over the
prepared samosa to make it even higher in calories.
This dish is high in Vitamin C and B6 and potassium.
Adult serving: 1 medium sized samosa
Calories: 308 kcals

Spiced Indian Okra

A savory side dish of seasoned, chopped okra. Season this
dish of fried okra with yellow mustard seeds, black pepper
and a few stir-fried onions. It can be eaten with a side of
yogurt.
*To make it higher in calories, add butter over the prepared
okra. Use high fat yogurt as a side.
The okra pods are high in fiber, Vitamin A, calcium and iron.
Adult serving: cup
Calories: 117 kcals

Entrees

Dosa, chutney and sambar

A South Indian dish consisting of three items:
Dosa- A fermented crepe made from rice batter and
black lentils. It can be stuffed with potatoes and peas.
* To make it higher in fat, layer the insides with butter/
cheese.
Chutney- A white coconut stew with cashews and other
spices such as black pepper.
*To make it higher in fat, mix the coconut chutney with
yogurt
Sambar- It is the main nutritional part of the meal. It is a
lentil based stew made with potatoes, black beans,
carrots, green beans and tamarind.
Dosas are high in fiber, protein and folate. Chutney is
high in calcium and iron. Sambar is high in protein and Vitamins A, C and K.
Adult serving: 2 dosas, 1 cup sambar, 2 tbsp chutney
Total calories: 449 kcal (121 kcal- sambar, 88 kcal- chutney, 240 kcal- 2 dosas)
Idli, chutney and sambar
A South Indian dish, similar to the one above. Simply
replace the dosa with idli.
Idli: Rice cake, made by steaming a batter consisting of
fermented black lentils and white rice.
*To make it higher in fat, spread butter over the idlis
after they are prepared.
Idli, is high in fiber, protein and folate.
Adult serving: 4 idlis, 2 tbsp chutney, 1 cup sambar
Calories: 413 kcal (121 kcal- sambar, 88 kcal- chutney,
204 kcal- 4 idlis)

Paneer/Chicken Makhani
A high fat North Indian dish made by simmering paneer
(Indian cottage cheese) in heavy cream, butter and tomato
gravy. For non-vegetarians, substitute the paneer with
chicken cubes (both equally high in protein). Season this
dish with coriander.
One can eat this gravy dish with white/brown rice, or naan.
*To make it higher in fat, add butter or cheese over the
prepared naan (bread)
This dish is high in protein, Vitamin C and Calcium.
Adult serving: 1 cup makhani +1 naan/ 1 cup cooked rice
Calories: 1 cup paneer makhani: 400 kcal, 1 cup chicken
makhani: 466 kcal, 1 plain naan: 200 kcal
Daal Makhani

A high fat North Indian lentil dish made from

whole black lentils, red kidney beans, high fat
cream, sour cream and butter. (Sour cream is not a
necessary ingredient) this dish can be eaten with
white/brown rice, or naan.
*Can add butter or cheese to increase fat/energy
content
High in fiber, folate, calcium, Vitamin D
Adult serving: 1 cup daal makhani with naan/1 cup
cooked rice
Calories:1 cup daal makhani: 681 kcal, 1 plain
naan:200 kcal

Vegetable Stuffed Paratha

Paratha, is an Indian bread like naan, that is stuffed with an
assortment of vegetables such as potatoes, carrots, peas and
onions. This can be served with yogurt on the side.
Can also stuff paratha with paneer.
* To make this high fat, spread butter or ghee over the paratha.
Can use high fat yogurt as a side.
*Can also stuff it with chicken to make it higher in protein.
This meal is high in Vitamins A and C, protein and biotin. Pairing
it with yogurt, increases the amount of calcium in the meal. A
paratha made of paneer is very high in calcium.
Adult serving: 2 parathas
Calories: 220 kcal: 2 parathas

Mushroom, Corn and Cashew Curry

Corn and mushrooms, in a spicy tomato and cashew gravy
(spices can be adjusted to suit the individual). Can be eaten
with naan or rice.
*To make it high in fat, the tomato gravy can be made with
heavy cream/ high fat yogurt and ghee. Add butter on the
prepared naan.
*For non-vegetarians, fish or shrimp can be added to the
gravy, to increase the protein content.
This curry is high in Vitamins B and C, potassium and
copper. Adding fish/shrimp increases the protein content.
Adult serving: 1.5 cups with 1 naan or 1 cup cooked rice
Calories: 212 kcals + 1 naan (200 kcals) or rice (205 kcals)

Chole Bhature
This North Indian dish consists of two items- Chole and
Bhature.
Chole- Curry, made from chickpeas in a savory creamy
tomato sauce.
Bhature- a fluffy fried leavened Indian bread.
This meal can be eaten with a side of onions and lemon.
*Add butter to the bhature, to make it higher in fat. Also
use high fat yogurt for the curry.
This is a high protein, high fiber meal. It is also high in
Vitamin B6, Choline and Calcium.
Adult serving size: 1.5 cups chole, 2 bhature
Calories: 550 kcal

Pav Bhaji
This dish consists of two items- pav and bhaji.
Pav: A fried Indian bread (bun).
Bhaji: A thick potato based curry garnished with coriander,
chopped onion, tomatoes and a dash of lemon.
*To make it higher in fat, butter the pav on all sides/add
butter to the bhaji.
This meal is high in potassium, Vitamin C and B6.
Adult serving size:1.5 cups bhaji, 2 pavs
Calories: 460 kcal (2 pavs: 240 kcal, 1.5 cups bhaji: 240 kcal)

Biryani (Vegetarian or chicken)

Rice mixed with vegetables such as carrots, peas and
cashews, made in ghee or oil. Use spices such as saffron that
add a distinct quality to the dish. For non-vegetarians, add
chicken cubes to the rice.
*To make it high in fat, eat the dish with a side of high fat
yogurt. Or add more cashews.
This meal is high in Vitamin A and K and copper. Add
chicken to increase the protein content.
Adult serving: 2.5 cups of biryani
Calories: 430 kcal

Dessert

Gajar Ka Halwa
A sweet dish made primarily from grated carrots, milk, ghee
and sugar (adjust quantities to suit the individual)
Garnish with cashews, almonds and pistachios.
This dish is high in Vitamins A and D and calcium.
Adult adult serving size: cup
Calories: 316 kcal

Dry Fruit Chikki

A sweet dish, made from sesame seeds, almonds,
pistachios, dry fruits, chopped jaggery and ghee. (Can
add some honey and rose petals for flavoring)
This is high in Vitamin E, biotin, iron and copper.
Adult serving: 1 chikki
Calories: 125 kcal

Badam Ladoo
Almond balls made from roasted almond, grated coconut, pistachios and
jaggery. Topped with cashews and seasoned with saffron.
These balls are high in Vitamin E, biotin, iron and copper.
Adult serving: 1 ladoo
Calories: 101 kcal