A Taste of Tradition: Indian Food That’s Big on Flavour…and Health
When you move away from home, it’s often the little things you miss the most. The familiar smell of a home-cooked meal. The taste of a dish that reminds you of family gatherings and celebrations. Food isn’t just about eating — it’s about staying connected to your roots, even when you’re miles away.
At Paysend, we know that feeling all too well. That’s why we make it easy to stay connected to the people and places that matter, helping you send money home quickly, securely, and with low fees. Because whether it’s supporting a loved one or recreating a traditional dish abroad, those moments of connection mean everything.
Whether you’re abroad and craving a taste of home or exploring healthier food options, low calorie Indian food offers delicious ways to stay on track — while still celebrating the rich traditions of Indian cooking.
Low calorie Indian food: Healthy doesn't mean boring
Indian cuisine is known for its bold flavours and aromatic spices — and the good news is, you don’t need to sacrifice taste to eat light. There’s a wide variety of traditional Indian dishes that are naturally low in calories while still packed with nutrition and flavour.
Some great options include:
- Tandoori chicken – Cooked in a clay oven without oil or butter, this dish is marinated in yoghurt and spices, offering lean protein with very little fat.
- Moong dal soup – Made from split yellow lentils, this comforting soup is high in protein and fibre but low in calories.
- Mixed vegetable sabzi – A dry stir-fry made with seasonal vegetables and spices, without heavy cream or butter.
- Idli – These steamed rice cakes are light, fluffy, and low in calories — a popular South Indian breakfast that’s easy to digest.
- Palak paneer (light version) – Using low-fat paneer and avoiding cream makes this spinach and cheese dish a great healthy option.
These meals can easily be adapted to suit vegetarian or vegan diets, and many naturally exclude gluten, making them ideal for those with dietary restrictions. Pairing them with whole grains like brown rice or roti made from millet or sorghum can also help lower the calorie content of your overall meal.
Looking to keep your meals healthy while living abroad? Traditional Indian cooking offers plenty of options — and knowing how to recreate them away from home can bring both comfort and nutritional balance.
Indian food high in protein
Looking for high protein Indian food? While Indian cuisine is widely known for being vegetarian-friendly, that doesn’t mean you’re missing out on protein. In fact, many classic Indian meals are packed with plant-based protein from ingredients like lentils (dal), chickpeas (chana), kidney beans (rajma), and black-eyed peas (lobia).
Dishes like chana masala, dal makhani, or a hearty rajma curry are protein-rich and flavourful. For vegetarians, paneer (Indian cottage cheese) is another go-to ingredient that adds both texture and nutrition. Even a simple bowl of dal with wholegrain roti can be a balanced, high-protein meal that fuels you for the day. For more detailed information on high-protein Indian food, read our latest article.
Indian food high in fiber
One of the most underrated benefits of Indian cuisine is its use of legumes, whole grains, and fibrous vegetables. Rajma (kidney beans), bhindi (okra), baingan (eggplant), and moong dal are all great examples of Indian food high in fiber. These ingredients not only support digestion but also help maintain energy levels — vital for those working long hours or sending support back home.
Snack food in India: Healthy bites with a crunch
From street stalls to home kitchens, snack food in India is an art form. While samosas and pakoras are crowd-pleasers, there are also plenty of lighter snack options that satisfy without the guilt. Roasted chana, puffed rice mixtures, masala corn and fruit chaat are just a few healthier choices.
Many of these are perfect for prepping in advance or sharing with friends — ideal for students, expats or anyone juggling a busy lifestyle.
A taste of home, wherever you are
Being away from home often means missing the little things — especially food. That’s why more people are embracing homemade meals, meal-prepping traditional recipes, or seeking out Indian grocery stores abroad. Cooking your favourite dish can be a way to connect with your culture, share traditions with new friends, or simply feel closer to loved ones back home.
At Paysend, we understand what it means to stay connected. Whether it’s a recipe passed down from your mum or sending money back to support her kitchen, every action counts. We help people transfer money internationally – securely, quickly, and with low fees – so you can support the moments that matter most, wherever you are.
Things to know
- Low calorie Indian food can include grilled, steamed or sautéed dishes using minimal oil.
- High protein Indian food includes lentils, legumes, paneer, and lean meats.
- Look out for Indian food high in fiber like rajma, moong dal, and vegetables like bhindi and baingan.
- Healthier snack food in India includes roasted chana, bhel puri, and spiced fruits.
- Missing home? Cooking traditional meals and staying connected through services like Paysend can bring you closer, no matter the distance.
Ready to send money internationally to loved ones back home? Try Paysend today — and keep traditions (and support) going strong.
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If you’re living gluten-free — whether due to coeliac disease, gluten intolerance or simply personal choice — Mexican food might just be your new best friend. Gluten-free Mexican food includes traditional dishes made with corn-based ingredients like corn tortillas (not flour ones), tamales, rice, beans, grilled meats, fresh salsas, guacamole and slow-cooked stews. When made with care and authentic ingredients, many Mexican dishes are naturally gluten-free and packed with bold, vibrant flavour.
Indian food is loved around the world for its bold spices, comforting curries and rich textures. But if you're dairy intolerant or lactose sensitive, some traditional dishes can feel off-limits — especially when ingredients like ghee, cream, yoghurt and paneer take centre stage. Thankfully, dairy-free Indian food is not only possible — it’s delicious. Many popular dishes like chana masala, aloo gobi, dal tadka, vegetable biryani and roti are naturally dairy-free or can easily be adapted. With a few smart swaps, you can enjoy all the flavour of Indian cuisine without the dairy.
If you move away from home, it’s often the little things that stay with you — the comforting smell of spices in a warm kitchen, or the first bite of a dish that reminds you of family and celebration. Food has a way of connecting us to where we come from, even when we’re far away.
For many people living abroad, staying connected means more than just a phone call — it’s the small rituals that bring comfort, like cooking a familiar meal or helping out back home when you can. Whether it’s a recipe passed down through generations or a quick money transfer to support family, those gestures keep us close.