We all know there is more to Indian food than just curries; it can also be really healthy, fresh and delicious. Chetna’s Healthy Indian contains home cooking at its best—straightforward methods, very few ingredients, crowd-pleasing flavours, nourishment and comfort. It draws upon inspiration from Chetna’s family and friends, creating realistic recipes for midweek, after work, busy weekends or when you simply want to look after yourself with wholesome food.
You’ll find 80 delicious recipes that require minimum time and effort, including Onion & whole spice chicken curry, Tandoori pan-fried sea bream, Paneer & cavalo nero saag and Baked cardamom & pistachio yogurt pots.
Inspired by Indian cuisine, Chetna’s Healthy Indian is proof that healthy food does not need to be boring and bland, and convenient meals can be good for you, too.
Mango and Mint Salad
This vibrant, refreshing salad makes a terrific accompaniment to any dish in this book, whether it be vegetable, chicken, fish or dal. The mango’s sweetness is offset by the chilli kick and the zingy taste of mint, while cucumber and radish add lightness and crunch.
½ mango, peeled and diced
1 cucumber, diced
20–25 small radishes, quartered
1 small red onion, finely chopped
For the dressing
½ mango, peeled and chopped
juice of 1 lime
2 garlic cloves, roughly chopped
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
10g (¼oz) mint leaves (roughly a handful)
1 small green chilli
1 tablespoon extra virgin olive oil
Put all the dressing ingredients, except the oil, into the bowl of a mini food processor and blitz to a paste. With the motor running, slowly add the oil and continue to blitz until the mixture emulsifies and becomes creamy.
Put the salad ingredients into a serving bowl. Add the dressing and toss well. Serve at room temperature, if you like, or pop the salad into the refrigerator to chill for 10 minutes or so, which is also great!
Excerpted from Chetna’s Healthy Indian by Chetna Makan. Used with permission from Mitchell Beazley.