Anvi
Nidhi Staff answered 16 hours ago
Here are some simple, nourishing, and easy-to-make Indian vegetarian recipes that use little oil:
Moong Dal Khichdi (Lentil & Rice Porridge)
Ingredients:
½ cup moong dal (yellow lentils)
½ cup rice
2 cups water
½ tsp turmeric
Salt to taste
½ tsp cumin seeds
½ tsp ghee/oil
1 green chili (optional)
Method:
Wash and soak dal and rice for 15 minutes.
Heat oil/ghee in a pressure cooker, add cumin seeds, and let them splutter.
Add rice, dal, turmeric, salt, and water.
Pressure cook for 2-3 whistles.
Serve warm with curd or a side of vegetables.
Palak Dal (Spinach & Lentil Soup)
Ingredients:
½ cup toor dal (pigeon peas)
1 cup chopped spinach
½ tsp turmeric
Salt to taste
½ tsp cumin seeds
1 garlic clove (chopped)
½ tsp oil
Method:
Cook dal with turmeric and salt in a pressure cooker (2-3 whistles).
Heat oil in a pan, add cumin seeds and garlic.
Add chopped spinach and cook for 2 minutes.
Add cooked dal, mix well, and let it simmer for 5 minutes.
Serve with rice or roti.
Besan Chilla (Gram Flour Pancakes)
Ingredients:
1 cup besan (gram flour)
½ cup water
½ tsp turmeric
½ tsp carom seeds (ajwain)
Salt to taste
½ cup chopped vegetables (onions, tomatoes, spinach)
Method:
Mix all ingredients in a bowl to form a smooth batter.
Heat a non-stick pan and lightly grease it with oil.
Pour a ladleful of batter and spread into a thin pancake.
Cook on both sides until golden brown.
Serve with chutney or curd.
Vegetable Daliya (Broken Wheat Porridge)
Ingredients:
½ cup daliya (broken wheat)
2 cups water
½ cup chopped vegetables (carrot, beans, peas)
½ tsp cumin seeds
Salt to taste
½ tsp oil
Method:
Dry roast daliya for 2 minutes.
Heat oil in a pan, add cumin seeds and sauté vegetables.
Add roasted daliya, salt, and water.
Cover and cook for 10 minutes on low heat.
Serve hot with curd.
Sprouts Salad
Ingredients:
1 cup mixed sprouts (moong, chana)
½ cup chopped cucumber, tomato, onion
½ lemon juice
Salt & pepper to taste
Method:
Steam sprouts for 5 minutes.
Mix with chopped vegetables.
Add salt, pepper, and lemon juice.
Serve fresh as a healthy meal or snack.
Lauki Chana Dal (Bottle Gourd & Lentil Curry)
A light and nutritious dish rich in protein and fiber.
Ingredients:
1 cup lauki (bottle gourd), peeled and chopped
½ cup chana dal (split Bengal gram)
½ tsp turmeric
½ tsp cumin seeds
1 green chili (optional)
Salt to taste
½ tsp oil
Method:
Soak chana dal for 30 minutes.
Heat oil in a pressure cooker, add cumin seeds and green chili.
Add lauki, soaked dal, turmeric, salt, and 1.5 cups water.
Pressure cook for 2-3 whistles.
Serve hot with roti or rice.
Cabbage & Peas Stir-Fry
A quick, fiber-rich side dish with minimal oil.
Ingredients:
2 cups shredded cabbage
½ cup green peas
½ tsp mustard seeds
½ tsp turmeric
Salt to taste
½ tsp oil
Method:
Heat oil in a pan, add mustard seeds and let them splutter.
Add cabbage, peas, turmeric, and salt.
Stir-fry on low heat for 7-8 minutes until cooked.
Serve with chapati or dal-rice.
Masoor Dal Soup (Red Lentil Soup)
A protein-packed, nourishing soup.
Ingredients:
½ cup masoor dal (red lentils)
2 cups water
½ tsp turmeric
½ tsp cumin seeds
1 garlic clove (chopped)
Salt to taste
½ tsp oil
Method:
Cook dal with turmeric and salt in a pressure cooker (2 whistles).
Heat oil in a pan, add cumin seeds and garlic.
Pour cooked dal, mix well, and simmer for 5 minutes.
Serve hot as a soup or with rice.
Methi Thepla (Fenugreek Flatbread)
A delicious, healthy Indian bread with very little oil.
Ingredients:
1 cup whole wheat flour
½ cup chopped methi (fenugreek leaves)
½ tsp turmeric
½ tsp ajwain (carom seeds)
Salt to taste
Water for kneading
½ tsp oil for kneading
Method:
Mix all ingredients and knead a soft dough.
Roll into thin rotis.
Cook on a heated pan with minimal oil until golden brown.
Serve with curd or pickle.
Vegetable Raita
A cooling and probiotic-rich dish.
Ingredients:
1 cup curd (yogurt)
½ cup chopped cucumber, carrot, tomato
Salt & roasted cumin powder to taste
Method:
Whisk curd until smooth.
Add chopped vegetables, salt, and cumin powder.
Mix well and serve chilled.
These recipes are light, easy, and nutritious, perfect for daily meals!
Amit Khanna Staff answered 16 hours ago
20 Nourishing & Easy Indian Vegetarian Recipes with Minimal Oil
These wholesome dishes are packed with flavor and nutrients while relying on steaming, light sautéing, or baking instead of heavy frying. Most take under 30-45 minutes, making them perfect for a healthy meal.
1. Steamed Vegetable Idli
Ingredients: Idli batter (rice & urad dal), grated carrots, peas (no oil needed).
Method: Mix veggies into fermented batter and steam in idli molds.
Why Nourishing: Fermented, protein-rich, and oil-free.
2. Moong Dal Khichdi
Ingredients: Moong dal (split yellow lentils), rice, turmeric, cumin seeds, minimal oil, veggies (optional).
Method: Cook lentils and rice in a pot or pressure cooker with a cumin seed tempering in 1 tsp oil.
Why Nourishing: High in protein and fiber, easy on digestion.
3. Quinoa Khichdi
Ingredients: Quinoa, moong dal, veggies, cumin seeds, 1 tsp oil.
Method: Cook quinoa and dal together and temper lightly.
Why Nourishing: Complete protein from quinoa and lentils.
4. Palak Dal
Ingredients: Toor dal (split pigeon peas), spinach, garlic, cumin seeds, 1 tsp oil.
Method: Pressure cook dal with spinach and temper with spices in minimal oil.
Why Nourishing: Rich in iron and protein.
5. Red Lentil Soup (Masoor Dal)
Ingredients: Red lentils, tomatoes, ginger, cumin seeds, 1 tsp oil.
Method: Cook lentils with spices and temper lightly.
Why Nourishing: Protein-packed and comforting.
6. Mixed Vegetable Sabzi
Ingredients: Seasonal veggies (zucchini, beans, carrots), cumin seeds, turmeric, 1 tsp oil.
Method: Sauté spices briefly, add veggies, and cook with a splash of water.
Why Nourishing: Vitamin-packed and low-calorie.
7. Baked Bhindi Masala
Ingredients: Okra (bhindi), tomatoes, spices, 1 tsp oil for coating.
Method: Toss okra with spices and bake at 200°C (400°F) for 20 minutes.
Why Nourishing: High in fiber and antioxidants.
8. Lauki ki Sabzi
Ingredients: Bottle gourd (lauki), tomatoes, cumin seeds, 1 tsp oil.
Method: Sauté spices, then cook lauki with tomatoes until soft.
Why Nourishing: Hydrating and low-calorie.
9. Cabbage Stir-Fry (Patta Gobi Sabzi)
Ingredients: Cabbage, green peas, cumin seeds, 1 tsp oil.
Method: Lightly sauté spices, add cabbage, and cook until tender.
Why Nourishing: Low-carb, vitamin C-rich.
10. Oats Upma
Ingredients: Rolled oats, veggies (carrots, beans), mustard seeds, 1 tsp oil.
Method: Dry roast oats, temper veggies with minimal oil, and mix together.
Why Nourishing: Heart-healthy oats with fiber.
11. Vegetable Upma
Ingredients: Semolina (rava), mixed veggies (carrots, peas), mustard seeds, curry leaves, 1 tsp oil.
Method: Dry roast semolina, then cook with veggies and a light tempering in minimal oil.
Why Nourishing: Whole grains and veggies provide sustained energy.
12. Poha
Ingredients: Flattened rice, onions, peanuts, mustard seeds, 1 tsp oil.
Method: Rinse poha, temper with minimal oil, and mix in veggies.
Why Nourishing: Light yet filling, iron-rich.
13. Tawa Pulao
Ingredients: Cooked rice, bell peppers, peas, tomatoes, pav bhaji masala, 1 tsp oil.
Method: Toss ingredients on a tawa (griddle) with minimal oil.
Why Nourishing: Fiber-rich and veggie-loaded.
14. Tamarind Rice (Puliyogharai)
Ingredients: Cooked rice, tamarind paste, peanuts, 1 tsp oil.
Method: Mix rice with tamarind-spice blend and temper lightly.
Why Nourishing: Tangy and energy-boosting.
15. Methi Thepla
Ingredients: Whole wheat flour, fenugreek leaves, spices, 1 tsp oil in dough.
Method: Knead, roll into flatbreads, and cook on a dry tawa.
Why Nourishing: Methi aids digestion, and whole grains are filling.
16. Baked Samosa
Ingredients: Whole wheat flour, spiced potato-pea filling, no oil for baking.
Method: Stuff dough, then bake at 180°C (350°F) for 20-25 minutes.
Why Nourishing: Reduced fat, yet full of flavor.
17. Sprouts Stir-Fry
Ingredients: Mixed sprouts (moong, moth), onions, spices, 1 tsp oil.
Method: Sauté spices, toss in sprouts, and cook briefly.
Why Nourishing: Enzyme-rich and protein-dense.
18. Chickpea Salad (Chana Chaat)
Ingredients: Boiled chickpeas, onion, tomato, chaat masala, lemon juice (no oil).
Method: Mix everything in a bowl (no cooking needed).
Why Nourishing: High protein, fiber, and refreshing.
19. Spinach Raita
Ingredients: Yogurt, chopped spinach, cumin powder (no oil).
Method: Blanch spinach and mix with spiced yogurt.
Why Nourishing: Probiotics and greens in one.
20. Ragi Porridge
Ingredients: Ragi (finger millet) flour, water, jaggery (no oil).
Method: Cook ragi flour in water until thick and sweeten lightly.
Why Nourishing: A powerhouse of calcium and iron.
These recipes focus on baking, steaming, or light sautéing, keeping oil to a teaspoon or less per dish. They use Indian home-cooking staples and fresh produce. Adjust spices as per your preference and pair with yogurt or chutney for a balanced meal.