For too long, Indian food has carried an unfair reputation: heavy sauces, deep-fried dishes and meals that feel more like an occasional treat than everyday food.
But traditional Indian cooking has always been built around something very different — fresh vegetables, slow-cooked lentils, grilled meats, aromatic spices and cooking techniques passed down for generations.
At Bonoo Indian Tapas, a healthy Indian restaurant in Hampstead and Muswell Hill, London, we celebrate a lighter side of Indian cuisine. Not by removing flavour or changing what makes Indian food special, but by focusing on better ingredients, smarter cooking methods and dishes prepared with care.
Grilled not fried
Traditional & pure
Rich in flavour
More variety, less excess
Tandoor Cooking: Why Grilled Indian Food Can Be Naturally Lighter
The tandoor is one of the oldest cooking methods in Indian cuisine — and still one of the most effective ways to create incredible flavour without relying on excessive oil or heavy sauces.
Our Five Spice Broccoli is a perfect example. Fresh broccoli florets are marinated with five aromatic spices before being roasted directly inside the intense heat of the tandoor. The result is smoky, slightly charred and packed with flavour — no deep frying, no heavy batter, just vegetables, spice and fire.
The same approach runs through our entire tandoor section.
Malai Salmon Tikka
A traditional yoghurt-based marinade that keeps the fish beautifully tender while allowing the spices to develop.
Nawabi Lamb Chops
Arrive from the tandoor with a natural smoky char, a juicy centre and layers of warming Indian spices.
Five Spice Broccoli
Roasted in the tandoor with five aromatic spices — smoky, bold and completely plant-based.
When cooking in a tandoor, the intense dry heat does much of the work normally done by oil in a pan. It creates depth, texture and richness while keeping dishes lighter and focused on the quality of the ingredients.
Is Ghee Healthy? The Traditional Ingredient Behind Indian Cooking
Few ingredients are as misunderstood as ghee.
Used in Indian kitchens for thousands of years, ghee is clarified butter made by gently heating butter until the milk solids separate, leaving behind a rich golden cooking fat.
Today, many people are rediscovering traditional ingredients like ghee because of their flavour, cooking qualities and long culinary history. Pure ghee naturally contains fat-soluble vitamins including A, D, E and K. It also has a high smoke point, making it suitable for high-temperature cooking.
"At Bonoo, we choose traditional ingredients such as ghee and olive oil instead of relying on cheap refined cooking oils. It allows us to create richness and depth while staying close to the way Indian food was originally prepared."
Our Basmati Saffron Jeera Pulao Rice, finished with a touch of ghee, shows exactly why this ingredient has remained part of Indian cooking for generations — a small amount creates incredible aroma and flavour.
Crunchy Mango Chaat Salad: A Fresh Side Of Indian Food
When most people think about Indian restaurants, salad is rarely the first thing that comes to mind. We wanted to change that.
Our Crunchy Mango Chaat Salad is not a garnish or an afterthought. It is a fresh, colourful dish built around sweet Alphonso mango, crisp leaves, seeds and a vibrant chaat masala dressing. The mango brings natural sweetness. The seeds add texture and richness. Fresh leaves bring balance and freshness.
The chaat masala — a classic Indian spice blend containing ingredients such as dried mango powder, cumin, coriander and black salt — creates the perfect balance of sweet, sour, salty and spicy flavours.
Our Desi Kachumber Salad follows the same philosophy. A simple traditional Indian chopped salad made with cucumber, tomato, onion, lime and coriander. Fresh ingredients. Simple preparation. Big flavour.
Pumpkin Seed & Coconut Naan: Making A Classic More Interesting
Naan is one of the most loved parts of Indian food — and we understand why. Soft, warm bread straight from the tandoor is something special. We would never remove that experience, but we wanted to create a version with something extra.
Our Pumpkin Seed & Coconut Naan takes a traditional favourite and gives it a Bonoo twist. Pumpkin seeds add texture, plant-based protein, minerals and a naturally nutty flavour. Coconut brings gentle sweetness and richness.
The result is still everything people love about naan — soft, comforting and perfect for sharing — but created with more thought behind every ingredient.
Plant-Based Indian Food In London: Beyond Ordinary Vegetarian Dishes
Indian cuisine has one of the richest vegetarian traditions anywhere in the world. Long before plant-based eating became popular, Indian kitchens were creating incredible dishes using vegetables, lentils, beans and spices.
Five Spice Broccoli
Roasted in the tandoor until smoky, bold and satisfying.
Cauliflower Manchurian
Crispy cauliflower with garlic, chilli and Indo-Chinese flavours.
Black Lentils Makani
Slow-cooked overnight until rich and comforting. Fibre and plant-based protein in every bowl.
Chickpea Masala
Hearty, warming and naturally satisfying — one of India's most important ingredients.
Lasooni Spinach
Spinach cooked with garlic and gentle spices — fresh, vibrant and full of flavour.
Indian Tapas: A Lighter Way To Enjoy Indian Food
Sometimes eating better is not just about what you eat — it is about how you eat. At Bonoo, our Indian tapas-style menu is designed around sharing.
Instead of one oversized main course, you can enjoy several smaller dishes across different flavours, textures and ingredients. A meal might include smoky tandoor salmon, fresh mango salad, slow-cooked lentils, grilled vegetables and handmade bread. More variety. More balance. More discovery.
Indian Spices: Small Ingredients With A Big History
Indian cooking has always understood the power of spices. They are not just added for heat — they create aroma, colour, balance and complexity.
Turmeric
Known for its bright colour and earthy flavour, used throughout Indian cooking.
Cumin
A warming spice found in rice dishes, curries and chutneys.
Cardamom
A fragrant spice used in desserts like Kulfi Ice Cream and Rassomalai.
Coriander
Used fresh and dried throughout our dishes for brightness and freshness.
What Are The Healthiest Indian Dishes To Order?
If you are looking for lighter Indian food, start with dishes based around grilling, vegetables, lentils and fresh ingredients. Some favourite choices at Bonoo include:
Five Spice Broccoli
Tandoor roasted vegetables with bold spices.
Malai Salmon Tikka
Grilled salmon with a traditional yoghurt marinade.
Crunchy Mango Chaat Salad
Fresh, colourful and full of texture.
Chickpea Masala
A comforting plant-based curry.
Lasooni Spinach
Simple greens cooked with garlic and spices.
Black Lentils Makani
Slow-cooked lentils inspired by traditional Indian home cooking.
Experience A Different Side Of Indian Dining At Bonoo
Fresh ingredients, traditional cooking methods, carefully selected spices and dishes designed to be enjoyed together. Open every day from 5pm in Hampstead and Muswell Hill, London.
Bonoo Indian Tapas · Hampstead & Muswell Hill · London