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Oil-Free Recipes For The Health Conscious Indian Woman

Health conscious? Want to avoid using oil in your cooking? Golden Reejsinghani gives you a collection of delicious recipes that are completely oil, ghee and butter free. Go ahead and enjoy them without the guilt.

Dhokla Recipe

  • Special Dhokla

2 cups rice
1 cup tuvardal
1/4 cup each of channa and urad dal
Handful of finely sliced coriander leaves
4 tblsps sour curds
50 grams shelled and boiled green peas
1 Inch piece ginger
Pinch of hing (asafoetida)
1/4 tsp. Soda bicarb
2 tblsps finely grated coconut
1/4 tsp. turmeric powder
Salt and chili powder to taste.

Beat the curd well. Add little water and beat once again till smooth. Soak the dal and rice. Separately In water whole night. Next morning, drain out the water and grind to smooth paste. Put In enough curds to form a thick batter. Cover and set aside for .10 hours. Grind together ginger and chilies and mix into the batter. Mix soda In 1 tsp. oil and stir in. Also add salt. Turmeric and chili powder. Put the mixture in a greased thali about 1-inch thick and arrange the boiled peas on top. Steam for half an hour or till a tooth pick Inserted in the centre comes out clean. Decorate with coconut and coriander leaves and serve with curd chutney.

  • Mixed Veggie Raita

2 cups beaten curds
1 small firm tomato
1 small onion, 1 small carrot
1 small cucumber
2 teaspoons peeled and shredded raw beetroots
2 green chilies minced
Handful of coriander leaves
A few sliced mint leaves
1/2 teaspoon dry ginger powder
1 teaspoon cumin seed powder
1 teaspoon sugar
Salt and chili powder to suit the taste.

Peel and cut all the vegetables finely and mix into the curds along with rest of the above ingredients with the exception of beetroot. Decorate with shredded beetroot.

  • Capsicum Rice Pulao

6 medium capsicums
500 grams fatless minced mutton or kheema
1 tomato, peeled and chopped
1 big onion minced
1 tblsp chopped parsley
¾ cup almost cooked rice
1/2 cup tomato sauce
1 cup water
Salt and pepper to taste.

Cut each capsicum halfway through scoop out the seeds. Combine together the remaining ingredients and stuff into these capsicums, lay them side by side in a baking pan, pour on top water mixed with tomato sauce. Bake in a moderate oven for 1 hour or till cooked.

  • Fish In Plantain Leaf

Fish in Plantain LeafIngredients
1 pomfret, sliced
Square pieces of plantain leaves

For chutney take
½ coconut
1 bunch coriander leaves
5 green chilies
1 tsp. cumin seeds
12 mint leaves
4 flakes garlic
1 small onion
1 small green mango or juice of 1 lime
1 tsp. Sugar
Salt and chili powder to taste
Grind all the chutney ingredients together to a paste

Coat each slice of fish on either side with the chutney and set aside for 1/2 an hour. Spread plantain leaves on a platform and place a slice of fish in middle of each leaf. Roll the leaf gently into a tight roll and tie with a piece of thread. Steam the fish ten minutes on either side. If you don’t have plantain leaves then steam in brown paper.

  • Delicious Baked Brinjals

2 medium purple brinjals, cut into round slices
2 large onions, sliced into thin rings
2 large tomatoes sliced into thin rings
1 inch piece ginger
6 flakes garlic
4 green chilies, handful of coriander leaves
1 tblsps dhaniajeera
Salt and chili powder to taste.


Grind all the above ingredients to a paste with the exception of vegetables. Arrange onions, tomatoes in alternate layers in a shallow pan sprinkle ground paste in between each layer. Pour a little water on top. Bake 20 minutes in a moderate oven till the vegetables are cooked and a thick gravy is left. Serve with rice and phulkas

  • Samah Masavi

1 whole pomfret
1 cup curds
1/4 teaspoon saffron dissolved in 1 tblsp hot milk
2 tblsps.ginger garlic paste
1 tsp.garam masala, salt to suit the taste.

Clean and make fine gashes on the pomfret.Mix the remaining ingredients together and apply on the pomfret.Set aside for a few hours and then grill on both the sides to a golden color.

  • Steamed Prawns

Oil free prawn recipeIngredients
500 grams prawns cleaned
1 cup coriander leaves
Handful of mint leaves
5 green chillies
½ coconut
Juice of 1 lime
1 teaspoon of sugar and ground cumin seeds
1 small piece ginger
Salt to taste
Butter paper.

Grind all the above ingredients to a paste with the exception of prawns. Mix the prawns in the paste. Wrap in butter paper. Steam on either side for 10 minutes. Serve hot.

  • Hot and Sour Soup

100 gms cooked boneless pork, shredded
5 cups chicken stock
1 ½ cups mixed vegetables like carrots, french beans, cucumber and cabbage
½ cup cooked shredded ham
3 eggs, beaten.

Mix together
2 tblsps corn flour in ¼ cup water
2 tblsps soya sauce
¼ tsp pepper
A few drops Tabasco sauce
2 tblsps vinegar
¼ tsp. monosodium glutamate
Salt to taste.

Bring stock to a boil. Add vegetables when they are almost cooked, add the meats and Soya sauce mixture. Stir till the soup thickens. Slowly pour in beaten eggs in a fine thread, stirring gently. Serve Hot.

  • Mixed Vegetable Soup

250 grams mixed vegetables like carrots, pumpkin, cabbage, potatoes, and green peas.
1 tblsp corn flour dissolved in ¼ cup milk
Salt and pepper to taste
1 tblsp chopped celery
50 grams tomatoes

Peel all the vegetables and boil with 1 glass water along with tomatoes. When soft, remove from fire, Cool and put in the mixer. Blend at high speed for 1 minute. Heat butter and add flour and milk mixture, keep on stirring till thick, put into the vegetable mixture along with a glass of water. Add ajinomoto and celery heat to boiling, Tastes simply delicious.

Channa Dal Soup

100 grams channa dal
250 grams vegetable like carrots, pumpkin and tomatoes
1/8 tsp. ajinomoto
Salt and pepper to taste.

Soak dal whole night in water, drain and add vegetables, salt and 3 glasses water, cool the vegetables and dal are soft. Cool and put in a mixer. Mix for 1 minute at high speed. Reheat, add pepper and serve in individual cups.

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Photo credit prerit & 52569650@N00




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