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Indian Food On The DASH Diet (Recipe)

Do you like Indian food? I do. And you know what? If you can cook it without fat, it is perfect for the DASH diet. It contains veggies, spices and yogurt, all ingredients that are recommended by DASH.

Here is an example of a meal from fatfree.com. It will be great for your 1500 or 1200 calorie DASH diet because you can eat quite a lot of it in comparison to some other meals that are higher in calories.

Don’t worry about the long list of ingredients, most of them are spices. Main ingredients are frozen peas, cauliflower, yogurt and potatoes.

Cauliflower Bhaji


  • 1 tsp. cumin seeds
  • 2 onions, thinly sliced
  • 2 cloves of garlic, crushed (or more!)
  • 1 red chili, sliced thinly ( or chili powder, or chili garlic sauce – if you use the sauce, don’t add 2 cloves garlic)
  • 1 tsp. turmeric
  • 1/2 tsp. ground coriander
  • 1 large cauliflower head, broken into florets
  • 1 lb. potatoes, cubed
  • 2/3 cup water
  • 3/4 cup plain non-fat yogurt
  • 2 cups frozen peas
  • 1 tbsp chopped cilantro leaves
  • 2 tsp. garam masala (you can use curry instead)


  1. Saute the onions, garlic and cumin seeds in a little water until
    softened. Add the cauliflower and potatoes and cook, stirring for 5 mins.
  2. Sprinkle in the ground coriander, turmeric and chili. Mix well.
  3. Add water and yogurt and bring to a boil, reduce heat, partly cover and
    simmer for 10-15 mins, until the veggies are tender. Add the remaining
    ingredients and cook for 5 mins. Garnish with cilantro leaves and serve!

Preperation time: 35 mins.
Cooking time: 20-25 mins.
Serves 4

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