Zero Oil Recipes

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S.No 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24.

Name of the Dish Baby Corn Palak Bhindi Masala Cauliflower Indad Chole ( Zero Oil Roti and Subzi Recipe) Fada ni Khichdi ( Zero Oil Dal Chawal Recipe) Fresh Garden Salad Fruit Platter with Low Cal Thousand Island Dressing Garlicky Potato and Spinach Salad Gado Gado Salad Hara Bhara Subz Pulao Green Cool Salad Kofta Makhani Lauki Kofta Curry Nutri Salad Milk Rice Sprouts and Veggie Salad Shahi Paneer Mutter Subzi Pasanda Chinese Style Vegetables Stir-fried Rice Nutty Starter Vegetable Stuffed Upma Cutlet - A Zero Oil Snack Panner Bukaro Quick Zero Oil Bread Vada Khajur Imli ki Chutney

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Baby Corn Palak Spinach and baby corn blend with in this scrumptious and nutritious dish. Spinach provides lots of calcium while baby corn provides fibre. To retain the bright green colour of spinach, ensure that you blanch it just for a few minutes and do not over cook it. Add your private note Preparation Time: 15 Minutes Cooking Time: 10 Minutes Makes 4 serving

Ingredients 2 roasted onions , roughly chopped 1 tsp grated ginger (adrak) 1 slit green chilli , roughly chopped 3/4 cup blanched spinach (palak) 2 tbsp fresh low fat curds (dahi) 2 tbsp low fat milk 7 to 8 baby corns , blanched and cut into 25 mm. (1") pieces a pinch of turmeric powder (haldi) 1 tsp dried mango powder (amchur) 1/4 tsp garam masala 1/2 tsp dried fenugreek leaves (kasuri methi) , roasted salt to taste

Method 1.

Heat a non-stick kadhai on a medium flame and when hot, add the onions, ginger and green chillies.

2.

Dry roast for 2 to 3 minutes while stirring continuously.

3.

Add the spinach, curds, milk and ½ cup of water and blend in a mixer to a smooth paste.

4.

Pour the mixture back into the kadhai, add the baby corn, turmeric powder, dry mango powder, garam masala, dried fenugreek leaves, salt and ½ cup of water and bring to boil.

5.

Simmer for 4 to 5 minutes and serve hot.

RECIPE SOURCE : Zero Oil Rotis and Subzis

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BHINDI MASALA Bhindi masala always brings to mind a yummy dish, literally floating in oil! I am sure many of you must have refrained from indulging in this subzi because of its obviously high oil-content. Not any more. Here is a healthier, oil-free version of bhindi masala that tastes equally great. Use roasted masalas, and cook the bhindi in a pressure cooker before roasting them in a non-stick kadai. Add your private note Preparation Time: 20 Minutes Cooking Time: 10 Minutes Makes 4 serving Show me for

serving

Ingredients 20 to 22 ladies fingers (bhindi) To be ground into a smooth paste 1 roasted onion, roughly chopped 2 tbsp freshly grated coconut 1 cup chopped coriander (dhania) 4 tsp sugar 2 tsp ginger-green chilli paste 1 tsp turmeric powder (haldi) 1 tbsp coriander-cumin seeds (dhania-jeera) powder 2 tsp garam masala 2 tsp roasted sesame seeds (til) 2 tbsp lemon juice salt to taste

Method 1.

Wash and pat dry the bhindis. Slit them lengthwise.

2.

Stuff the bhindi with the prepared paste. Keep aside.

3.

Pressure cook the stuffed bhindi and the remaining paste, if any, for 1 whistle.

4.

Allow the steam to escape and then open the pressure cooker.

5.

Heat a non-stick kadhai on a medium flame and when hot, add the bhindi and cook on a low flame for 5 to 6 minutes or till they are done.

6.

Serve hot.

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RECIPE SOURCE : Zero Oil Rotis and Subzis

ginger-green chilli paste

Description The combination of ginger and green chilli is used since many years. The aromatic taste of ginger compliments with the spicy taste of green chilli. This paste is used mainly as flavouring agent to variety of Indian dishes. It can be made into fine paste by washing green chilli thoroughly, removing the stem and chopping into medium pieces. Whereas ginger needs to be peeled first, washed and then chopped. It can be altogether added to blender with sufficient lemon juice and salt. Do not add water. Lemon and Salt acts as preservative and will keep it fresh and green in frozen form.

Cauliflower Indad Ingredients 1/2 tsp cumin seeds (jeera) 4 peppercorns 25 mm. (1") piece cinnamon (dalchini) 2 whole cardamoms (elaichi) 2 cloves (laung / lavang) 4 whole dry red chillies, broken into pieces 1 roasted onion, finely chopped 3 cloves of garlic (lehsun) 1/2 tsp turmeric powder (haldi) 1 tsp ginger-green chilli paste salt to taste 2 cups blached cauliflower florets 1/2 tsp tamarind (imli) pulp 1 tsp vinegar 2 tbsp finely chopped coriander (dhania) for the garnish

Method 1.

Heat a thick iron tava (griddle) on a medium flame and when hot, add the cumin seeds, peppercorn, cinnamon, cardamoms, cloves and roast for about 10 seconds.

2.

Add the red chillies and roast for 10 more seconds.

3.

Add the onions, garlic, turmeric powder, ginger-green chilli paste and ¼ cup of water and blend to a smooth paste in a mixer.

4.

Heat a non-stick kadhai on a medium flame and when hot, add the paste and salt and dry roast for 3 to 4 minutes while stirring continuously

5.

Add the cauliflower, tamarind paste, vinegar, 1 cup of water and bring to boil.

6.

Simmer for about 5 minutes and serve hot garnished with coriander.

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Chole ( Zero Oil Roti and Subzi Recipe) As if it's not enough, that the traditional chole recipe is usually cooked with loads of oil, it is also served with calorie-laded puris! here's is a healthy zero oil variation without unnecessary calories. When served with one meal of your day is thankfully guilt-free. Add your private note Preparation Time: 10 Minutes Cooking Time: 5 Minutes Makes 4 servings

Ingredients 3/4 cup boiled potato cubes 2 tsp green chilli paste 1 1/2 tbsp garlic (lehsun) paste 2 tsp ginger (adrak) julliennes 2 tsp chole masala 2 cups soaked and 1 cup chopped tomatoes 1 tsp black salt (sanchal) 1/2 tsp dried mango powder (amchur) salt to taste 1/4 cup chopped coriander (dhania) for the garnish

Method 1.

Heat a non-stick pan on a medium flame and when hot, add the potatoes and dry roast them for a few minutes on all sides till golden brown. Remove and drain on absorbent paper. Keep aside

2.

Heat the non-stick pan again, add the green chilli paste, garlic paste and ginger and dry roast for about 30 seconds while stirring continuously. If the mixture starts burning sprinkle little water over it.

3.

Add the chana masala, kabuli chana, potatoes, tomatoes, black salt, dry mango powder, salt and ½ cup of water and cook for 7 to 8 minutes.

4.

Serve hot garnished with coriander.

Fada ni Khichdi ( Zero Oil Dal Chawal Recipe) hink beyond lapsi and upma, and make a nutritious meal with broken wheat. All it requires is a little modification to the traditional khichadi… simply replace rice with broken wheat and add

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vegetables and dal. Broken wheat provides calcium, folic acid, fibre, iron, and other nutrients. Switch to broken wheat and stop worrying about your waistline, for it is high in fibre! Add your private note Preparation Time: 15 Minutes Cooking Time: 40 Minutes Makes 4 servings Show me for

servings

Ingredients 1/2 cup broken wheat (dalia) 1/4 cup yellow moong dal (split yellow gram) 1 tsp cumin seeds (jeera) 2 cloves (laung / lavang) 2 cardamoms (elaichi) 1/2 cup sliced onions 1 tsp ginger-garlic (adrak-lehsun) paste 1/4 cup green peas 3/4 cup chopped tomatoes 1/4 tsp turmeric powder (haldi) 1/2 tsp chilli powder salt to taste 1 cup low fat curds (dahi) to serve

Method 1.

Clean, wash and soak the bulgur wheat and dal for 15 minutes. Drain and keep aside.

2.

Put 2 cups of water to boil and keep aside.

3.

Heat the pressure cooker, add the cumin seeds, cloves and cardamom and dry roast for about 30 seconds.

4.

Add the onions and ginger-garlic paste and dry roast for few more seconds.

5.

Add the bulgur wheat, moong dal, peas and tomatoes and dry roast for another 1 minute while stirring continuously.

6.

Add the turmeric powder, chilli powder, salt and the hot water, mix well and pressure cook for 3 whistles.

7.

Allow the steam to escape before opening the lid.

8.

Stir the khichdi, adding a little hot water if required so that the dal and the bulgur wheat mix well.

9.

Serve hot with low fat curds.

Fresh Garden Salad

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Let your imagination run wild... Create your own combination of available vegetables and greens. Serve with the creamy celery dressing and load up on protein, vitamin A, folic acid, fibre etc. This will help fight infections and nourish your skin too. Add your private note Preparation Time: 15 Minutes Cooking Time: 0 Minutes Makes 4 servings Show me for

servings

Ingredients

For the creamy celery dressing 2 tbsp thick low fat curds (dahi) 1 tsp skimmed milk powder 1 tsp lemon juice 1 tbsp finely chopped celery 1 tsp sugar salt and black pepper (kalimirch) powder to taste Other ingredients 1 cup carrot cubes 1/2 cup baby corn, cut into roundels 1/2 cup bean sprouts 1 cup torn lettuce 1 cup shredded spinach (palak) 1 tbsp chopped spring onion greens salt to taste

Method For the creamy celery dressing

1.

Combine all the ingredients together in a bowl, adding little water if required, and whisk till smooth.

2.

Pour in a serving bowl and refrigerate to chill.

How to proceed

1.

Put all the ingredients, except the salt, separately in bowls of ice-cold water. This will make them crisp.

2.

Drain, wrap in a muslin cloth and refrigerate till ready to use.

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3.

To serve, place the lettuce in a layer on a serving platter.

4.

Arrange all the vegetables over it, sprinkle salt and serve with creamy celery dressing on the side.

RECIPE SOURCE : Zero Oil Soups, Salads and Snacks

Fruit Platter with Low Cal Thousand Island Dressing raditionally, the Thousand Island dressing calls for oil. I have modified and made it low cal by using low fat curds, vegetables, chilli sauce and tomato sauce. I am sure you will not miss the original dressing, as its healthier version tastes the same. To relish it the most, pour the chilled dressing just before serving. Add your private note Preparation Time: 15 Minutes Cooking Time: 0 Minutes Makes 4 servings Show me for

servings

Ingredients

For the thousand island dressing 1/2 cup thick fresh curds (dahi) 1 tsp sugar 3 tbsp tomato ketchup 1 tsp chilli sauce 2 tsp chopped onions 2 tsp chopped capsicum 1/2 tsp chopped green chillies 1 tsp salt Other ingredients 1/4 cup low fat paneer (cottage cheese), page 102, cut into 12 mm. (½") pieces 1 cup shredded lettuce 1 cup shredded cabbage 1 cup thickly grated carrot 1/2 cup finely chopped pineapple

Method

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For the thousand island dressing

1.

Combine all the ingredients and whisk well. Refrigerate to chill.

How to proceed

1.

Combine the paneer and pineapple in a bowl and refrigerate to chill.

2.

Put the lettuce, cabbage and carrot in a vessel full of ice-cold water.

3.

Drain, wrap in a muslin cloth and refrigerate till ready to serve.

4.

To serve, add the lettuce, cabbage and carrots in the bowl containing paneer and pineapple. Pour the dressing on top and toss well.

5.

Serve immediately.

RECIPE SOURCE : Zero Oil Soups, Salads and Snacks

Garlicky Potato and Spinach Salad Potatoes and spinach morph into a uniquely flavoured delicacy, thanks to the garlic dressing. At just 75 calories per serving, this salad is also rich in folic acid of which potatoes are a rich source. I have not peeled the potatoes as the skin provides fibre and potassium as well. Add your private note Preparation Time: 15 Minutes Cooking Time: 0 Minutes Makes 3 servings Show me for

servings

Ingredients

For the garlic dressing 1 tbsp finely chopped garlic (lehsun) 1 tsp lemon juice 2 tbsp low fat curds (dahi) 1 tsp skimmed milk powder 1/2 tsp mustard (rai / sarson) powder salt and black pepper (kalimirch) powder to taste

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Other ingredients 1 cup shredded spinach (palak) 2 cups boiled baby potatoes (with the skin) salt to taste

Method For the garlic dressing

1.

Combine all the ingredients together in a bowl and whisk till smooth. Refrigerate to chill.

How to proceed

1.

Put the spinach in a vesselful of ice-cold water for half an hour.

2.

Drain, wrap in a muslin cloth and refrigerate till ready to serve.

3.

Refrigerate the potatoes.

4.

To serve, combine the spinach and potatoes.

5.

Sprinkle a little salt over them.

6.

Pour the dressing on top and toss well.

7.

Serve immediately.

Gado Gado Salad A very famous recipe in Indonesia, the vegetables in this salad are dressed with an unusual combination of peanuts, tamarind and jaggery. Bean sprouts add crunch and health to this salad. Brimming with nutrients like zinc, calcium and fibre, this is a must try. Add your private note Preparation Time: 20 Minutes Cooking Time: 0 Minutes Makes 6 servings Show me for

Ingredients

For the gado gado dressing

servings

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1/2 cup roasted peanuts 4 tsp grated jaggery (gur) 2 tsp tamarind (imli) water a pinch of chilli powder 1 tbsp low fat cream salt to taste Other ingredients 2 cups bean sprouts 1 cup boiled baby potatoes 1 cup cucumber cubes 8 to 10 baby corns, blanched and cut into roundels salt to taste For the garnish 2 tbsp roasted papad 2 tbsp chopped coriander (dhania)

Method For the gado gado dressing

1.

Combine all the ingredients with ¼ cup of water and blend in a mixer to a smooth paste.

2.

Refrigerate to chill.

How to proceed

1.

Combine the sprouts, baby potatoes, cucumber, baby corn and salt in a serving bowl and toss well. Refrigerate to chill.

2.

Just before serving, pour the gado gado dressing over it and toss gently.

3.

Serve immediately garnished with roasted papads and coriander and serve chilled.

Hara Bhara Subz Pulao A medley of veggies add colour and flavour to this hot and spicy dish. Rice is a storehouse of various nutrients like carbohydrates, protein, zinc, iron etc. and when combined with veggies it makes a wholesome meal. I am sure you will not miss the traditional fat-laden vegetable pulao once you taste this delicacy. Add your private note

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Preparation Time: 10 Minutes Cooking Time: 10 Minutes Makes 4 servings Show me for

servings

Ingredients 1 1/4 cups long grained rice (basmati) 1 cup cauliflower florets 1/2 cup green peas 1 cup potato slices 1/4 cup chopped onions 4 tbsp Green Paste 50 mm. (2") piece of cinnamon (dalchini) 2 cloves (laung / lavang) 2 cardamoms (elaichi) 2 bayleaves (tejpatta) salt to taste 2 tbsp chopped coriander (dhania) for garnishing

Method 1.

Put 3 cups of water to boil.

2.

Clean, wash and soak the rice for about 10 minutes. Drain and keep aside.

3.

Combine all the remaining ingredients including the hot water in a pressure cooker and pressure cook for 2 whistles.

4.

Allow the steam to escape before opening the lid.

5.

Separate each grain of rice lightly with a fork.

6.

Serve hot garnished with coriander.

Green Cool Salad arefully chosen ingredients like green grapes, cucumber and cabbage make this salad a really "cool" one. Unlike other dressings, this one is made of curds and flavoured with basil and lemon that add zest to its already unique flavour. Low fat curds provide protein and calcium, making this salad good for strengthening and maintaining healthy bones. Add your private note Preparation Time: 15 Minutes Cooking Time: 0 Minutes

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Makes 4 servings Show me for

servings

Ingredients

For the basil dressing 1/4 cup thick hung low fat curds (dahi) 1 tbsp low fat cream/ milk (99% fat free, readily available in the market) 1/2 tsp lemon juice 1/2 tsp finely grated lemon rind 1 tbsp chopped basil 2 tbsp grated apples a pinch of sugar a pinch of mustard (rai / sarson) powder salt and black pepper (kalimirch) powder to taste Other ingredients 2 cups shredded cabbage 1 tsp chopped celery 1 cup grapes, cut into halves 1/2 cup cucumber cubes salt to taste

Method For the basil dressing

1.

Combine all the ingredients together in a bowl till smooth. Refrigerate to chill.

How to proceed

1.

Put the cabbage and celery in ice-cold water for half an hour.

2.

Drain, wrap in a muslin cloth and refrigerate till ready to serve.

3.

Combine the grapes and cucumber in a bowl and refrigerate to chill.

4.

To serve, add the cabbage and celery to the bowl containing grapes and cucumber.

5.

Sprinkle salt over it, add the dressing and toss well.

6.

Serve immediately.

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Kofta Makhani The very word 'Makhni' brings to our mind lots of butter and cream! But here I have created the same rich and creamy effect with low fat milk mixed with cornflour. Vibrant, red-coloured kofta made using beetroot and carrots not only add colour to this subzi but also add nutrients like vitamin A, fibre and folic acid. Add your private note Preparation Time: 20 Minutes Cooking Time: 30 Minutes Makes 4 servings Show me for

servings

Ingredients

For the koftas 1 cup grated beetroot 1 cup grated carrot 1/2 cup besan (Bengal gram flour) 1/2 potatoes, boiled and mashed 1 tsp ginger-garlic (adrak-lehsun) paste 1 tsp chilli powder 1 tsp chaat masala salt to taste For the makhani gravy 3 cups chopped tomatoes 1/2 cup chopped onions 2 large sized cloves of garlic (lehsun), chopped 12 mm. (½") piece of ginger (adrak), chopped 2 cloves (laung / lavang) 1 stick of cinnamon (dalchini) 1/4 cup chopped red pumpkin (bhopla / kaddu) 1 whole dry kashmiri red chilli, broken into pieces Other ingredients

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1/2 tsp cumin seeds (jeera) 1/4 tsp dried fenugreek leaves (kasuri methi) 1/2 tsp chilli powder 1/2 tsp sugar salt to taste 1/2 tsp cornflour dissolved in ½ cup low fat milk 2 tbsp chopped coriander (dhania) for garnishing

Method For the koftas

1.

Combine all the ingredients together in a bowl.

2.

Divide the mixture into 12 equal portions and shape each portion into a small round kofta.

3.

Steam in a steamer for about 20 minutes till the koftas are firm. Keep aside.

For the makhani gravy

1.

Combine all the ingredients along with ¾ cup of water in a kadhai and heat over a medium flame till the vegetables are tender.

2.

Allow to cool completely and discard the cloves and cinnamon.

3.

Blend the mixture to a smooth purée in a mixer. Keep aside.

How to proceed

1.

Heat a non-stick kadhai on a medium flame and when hot add the cumin seeds and dry roast for about 10 seconds.

2.

Add the dried fenugreek leaves and chilli powder and cook while stirring continuously for 5 to 10 seconds. If the chilli powder starts burning, sprinkle a little water over it.

3.

Add the makhani gravy, sugar and salt and bring it to boil.

4.

Add the cornflour-milk mixture and simmer for 4 to 5 minutes.

5.

Add the koftas and simmer for 2 to 3 minutes.

6.

Serve hot garnished with coriander.

Lauki Kofta Curry by Tarla Dalal

Gone are those days when you had to spend half a day in the kitchen preparing kofta curry! With this simple recipe, cooking becomes not only less tedious but also healthier as the kofta are

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steamed rather than fried. Cook the gravy on a medium flame to avoid burning of spices and onions. Highly recommended for heart patients as it is low in sodium and fat apart from being high in potassium. Add your private note Preparation Time: 20 Minutes Cooking Time: 40 Minutes Makes 4 servings Show me for

servings

Ingredients

For the lauki koftas 1/2 cup grated bottle gourd (doodhi / lauki) 2 tbsp besan (Bengal gram flour) 1 small sized potato, boiled and mashed 1/2 tsp ginger-garlic (adrak-lehsun) paste 1/2 tsp green chilli paste 1/2 tsp chaat masala salt to taste Other ingredients 2 roasted onions, roughly chopped 1/2 tsp chopped ginger (adrak) 2 roasted garlic cloves, roughly chopped 2 tomatoes, blanched and roughly chopped 1/4 tsp cumin seeds (jeera) 1/4 tsp turmeric powder (haldi) 1 tsp chilli powder 1/2 tsp garam masala 1 1/2 cups Vegetable Stock salt to taste 2 tbsp chopped coriander (dhania) for the garnish

Method For the lauki koftas

1.

Combine all the ingredients together in a bowl.

2.

Divide the mixture into 16 equal portions and shape them into small round koftas.

3.

Steam in a steamer for about 20 minutes till the koftas are done. Keep aside.

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How to proceed

1.

Blend the onions, ginger and garlic to a smooth paste in a mixer. Keep aside.

2.

Blend the tomatoes to a purée in a mixer.

3.

Heat a non-stick kadhai on a medium flame and when it is hot, add the cumin seeds.

4.

Dry roast for 10 to 15 seconds and then add the ground paste and cook stirring continuously till it turns brown in colour.

5.

Add the tomato purée, turmeric powder, chilli powder, garam masala, vegetable stock and salt and simmer on a low flame for 10 minutes.

6.

Add the koftas and simmer for 3 to 4 minutes.

7.

Serve hot garnished with coriander.

Nutri Salad ngredients 1/4 cup shredded cabbage 1/4 cup shredded red cabbage 1/4 cup chopped tomatoes 1/2 cup thinly sliced carrots 1/2 cup thinly sliced cucumber 1/4 cup thinly sliced red capsicum 1/4 cup thinly sliced yellow capsicum 1/4 cup thinly sliced green capsicum To be mixed into a dressing 1 medium sized apple, grated with the skin 1 tbsp lemon juice 1 tsp sugar 1/2 tsp dried oregano 1 tbsp finely chopped raisins (kismis) 1/8 tsp salt

Method 1.

Combine all the salad ingredients in a bowl, add the dressing to it and toss well.

2.

Serve immediately.

RECIPE SOURCE : High Blood Pressure Cookbook

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Milk Rice by Tarla Dalal

Add your private note Preparation Time: 10 Minutes Cooking Time: 15 Minutes Makes 2.5 cups Show me for

cups

Ingredients 1 1/4 cups long grained rice (basmati) 3 cloves (laung / lavang) 2 cardamoms (elaichi) 1 bayleaf (tejpatta) 1 stick of cinnamon (dalchini) 1 cup low fat milk (99.9% fat-free, readily available in the market) salt to taste

Method 1.

Clean, wash and soak the rice in water. Drain and keep aside.

2.

Put the milk to boil along with 1 cup of water.

3.

Combine together all the ingredients including the milk-water mixture and pressure cook for 2 whistles.

4.

Allow the steam to escape before opening the lid. Separate each grain of rice lightly with a fork.

5.

Use as required.

RECIPE SOURCE : Zero Oil Dal & Chawal

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Sprouts and Veggie Salad by Tarla Dalal

This simple, easy-to-make dressing calls for just low fat curds and lemon juice. Lettuce and sprouts add not only a nice crunch, but vitamin C as well to this salad. Sprouting increases the nutrient content manifold, thereby topping the list of nutritious foods. Add your private note Preparation Time: 15 Minutes Cooking Time: 0 Minutes Makes 4 servings Show me for

servings

Ingredients

For the dressing 1/2 cup low fat curds (dahi) 1/2 tsp lemon juice salt and black pepper (kalimirch) powder to taste Other ingredients 1 cup torn lettuce 1/2 cup boiled mixed sprouts (matki,chanaetc.) 1 cup red and yellow capsicum 1 tbsp chopped spring onion greens salt to taste

Method For the dressing

1.

Mix all the ingredients together and whisk thoroughly till smooth. Refrigerate to chill.

How to proceed

1.

Put the lettuce, sprouts, capsicum and spring onion greens in a vesselful of ice-cold water for half an hour.

2.

Drain, wrap in a muslin cloth and refrigerate till ready to serve.

3.

Arrange all the ingredients in a serving bowl and pour the dressing on the sides along the rim of the bowl.

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4.

Serve immediately.

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Shahi Paneer Mutter The word 'Shahi' is immediately associated with rich, fat-laden and royal Subzis. Here is a healthier version of the same, made with well-chosen ingredients and slight modifications to the cooking style. You will be surprised to note it retains the royal flavour! To maintain the richness and the taste of this Shahi subzi I have used low fat milk and 1 tablespoon of cashew nut purée. Add your private note Preparation Time: 10 Minutes Cooking Time: 20 Minutes Makes 4 serving Show me for

Ingredients 3/4 cup onion puree 2 tbsp cashewnut (kaju) paste

serving

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1 tsp garlic (lehsun) paste 1/2 cup low fat milk 1/2 tsp dried fenugreek leaves (kasuri methi), roasted 1/2 tsp garam masala salt to taste 3/4 cup low fat paneer (cottage cheese) cubes 1/4 cup boiled green peas 2 tbsp chopped coriander (dhania) for garnishing

Method 1.

Heat a non-stick kadhai on a medium flame and when hot, add the onion purée and dry roast while stirring continuously.

2.

Add the cashewnut purée and garlic paste and dry roast for 5 to 7 minutes or till brown in colour while stirring continuously.

3.

Add ½ cup water and mix well to get a smooth mixture like paste.

4.

Add the milk, dried fenugreek leaves, garam masala and salt, mix well and bring to boil.

5.

Simmer for 2 to 3 minutes.

6.

Add the paneer and peas and mix gently.

7.

Serve hot garnished with coriander.

RECIPE SOURCE : Zero Oil Rotis and Subzis

Subzi Pasanda by Tarla Dalal

True to the name, "Subzi Pasanda" is a veggie dish you will love! Calorie-laden cashew nut paste is replaced with a healthy paste made with cauliflower and onions. Both, the use of mixed vegetables and the vegetable stock, perks up the flavour. Add your private note Preparation Time: 15 Minutes Cooking Time: 20 Minutes Makes 4 servings Show me for

Ingredients

For the paste 2 cups sliced onions

servings

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1/2 small sized cauliflower, finely chopped 1 to 2 green chillies, chopped 2 large sized cloves of garlic (lehsun), chopped 12 mm. (½") piece of ginger (adrak), sliced 1 stick of cinnamon (dalchini) 1 clove (laung / lavang) 1 cup low fat milk Other ingredients 1/2 cup low fat milk 1/4 cup fresh low fat curds (dahi) 1 tbsp besan (Bengal gram flour) 1/4 tsp cumin seeds (jeera) 1/2 tsp dried fenugreek leaves (kasuri methi) 1/4 tsp garam masala salt to taste 1 1/2 cups Vegetable Stock 2 cups boiled mixed vegetables (carrots, French beans, potatoes, cauliflower, green peas) 2 tbsp chopped coriander (dhania) for garnishing

Method For the paste

1.

Combine all the ingredients in a non-stick kadhai and simmer for 8 to 10 minutes till the onions are soft and nearly all the liquid has evaporated.

2.

Remove and discard the cinnamon and clove.

3.

Blend the mixture to a smooth paste in a mixer. Keep aside.

How to proceed

1.

Whisk the milk, curds and besan in a small bowl and keep aside.

2.

Heat a non-stick kadhai on a medium flame and when it is hot, add the cumin seeds.

3.

Dry roast for 10 to 15 seconds and then add the dried fenugreek leaves and cook, stirring continuously, for 10 more seconds.

4.

Add the prepared paste, milk-curd-besan mixture, garam masala, salt and ½ cup of vegetable stock and bring the mixture to boil.

5.

Add the vegetables and the remaining vegetable stock and simmer for another 3 to 4 minutes.

Chinese Style Vegetables Stir-fried Rice by Rehana Khambaty

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Preparation Time: 10 mins Cooking Time: 25 mins Makes 4 servings Show me for

servings

Ingredients 2 cups rice (chawal) , soaked for 30 minutes 2 tbsp finely chopped garlic (lehsun) 2 onions , chopped 1/2 cup chopped mixed vegetables 1 tbsp soy sauce 1 tbsp vinegar mixed with pinch of sugar 3 slit green chillies 1/4 tsp freshly ground black pepper powder salt to taste chopped spring onion greens for garnishing

Method 1.

Pressure cook the rice along with salt and water for 2 whistles or till cooked. Keep aside.

2.

Heat a non-stick pan, add the garlic and saute till it turns golden brown.

3.

Add the onions and saute till the onion turns translucent.

4.

Add the green chillies, vegetables and salt, mix well and stir fry on high flame for 1-2 minutes.

5.

Add the rice and soya sauce, vinegar and mix gently and stir fry on high flame for 3-4 minutes.

6.

Serve hot garnished with spring onion greens.

Nutty Starter by RAMYA MATANGY

Ingredients 2 1/2 cups boiled peanuts 1/2 cup chopped tomatoes 1/2 cup chopped carrots 1/2 cup chopped cucumber 3 green chillies , chopped salt to taste 1/2 tsp lemon juice 4 tbsp chopped coriander (dhania)

Method 1.

Combine all the ingredients in a bowl and toss well.

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2.

Serve immediately or chilled.

Vegetable Stuffed Upma Cutlet - A Zero Oil Snack by damyantiben

A very healthy and easy to digest recipe made using without any oil. Add your private note Preparation Time: 10 mins Cooking Time: 10 mins Makes 1 serving Show me for

serving

Ingredients For The Upma 1 cup semolina (rava) 1 tsp cumin seeds (jeera) 1/2 tsp asafoetida (hing) a few curry leaves (kadi patta) 2 tsp urad dal (split black lentils) 1/2 tsp turmeric powder (haldi) salt to taste For The Stuffing 1/4 cup parboiled green peas , coarsely crushed 1/4 cup grated carrot 1/4 cup grated coconut 1 tsp chopped cashewnuts (kaju) a few raisins (kismis)

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2 tsp chopped green chillies 1 tsp grated ginger (adrak) 1 tsp lemon juice 2 tsp sugar salt to taste 1 tbsp chopped coriander (dhania) 1 tsp cumin seeds (jeera) Other Ingredients quick cooking rolled oats for coating

Method for the upma

1.

Heat a non stick pan, add all spices and roast till they turn golden brown.

2.

Add the semolina and roast till it changes colour lightly.

3.

Add the salt and 2 cups water, mix well and cook untill all the water is absorbed well and upma is cooked. Keep aside.

for the stuffing

1.

Heat a non stick pan, add the cumin seeds and roast for 1 minute.

2.

Add the remaining ingredients, mix well and roast for 2 minutes.

3.

Keep aside.

to make cutlets

1.

Take a portion of upma and shape into small balls making a depression at the center of each ball.

2.

Fill a portion of the stuffing and cover it another ball with depression and roll it up to make a complete round balls.

3.

Press the ball flat and coat it with oats.

4.

Heat a non-stick tava and roast till they turn crisp and brown from both the sides.

5.

Serve immediately.

Panner Bukaro by Ridhi Gupta Agrawal

A delicious paneer delicacy cooked in tomato based gravy!

26

Add your private note Preparation Time: 15 mins Cooking Time: 15 mins Makes 4 servings Show me for

servings

Ingredients 4 large tomatoes 2 onions 2 green chillies 50 gms boiled green peas 1 tsp roasted cumin seeds (jeera) powder 1 tsp chilli powder 5 tsp tomato ketchup 2 tsp dried fenugreek leaves (kasuri methi) 2 tsp fresh cream 150 gms sliced paneer (cottage cheese) salt to taste

Method 1.

Combine the tomatoes, onions and green chillies in a pressure cooker, add little water and pressure cook for 4 whistles.

2.

Allow the steam to escape before opening the lid.

3.

Cool and blend in a mixer till smooth.

4.

Heat a non-stick kadhai, add the onion paste, mix well and saute on a high flame for 2 minutes.

5.

Add the remaining ingredients and little water, mix well and bring it to a boil. Remove from the flame and keep aside.

6.

HEat a piece of charcoal on open flame till it is red hot.

7.

Cover it with aluminium foil and place it in the kadhai.

8.

Cover and keep aside for 3-5 minutes.

9.

Open , discard the charcoal and serve hot.

Quick Zero Oil Bread Vada by Vandna Mathur

Very good low cal dahi vadas made using bread replacing fried urad dal vadas! Add your private note

27

Preparation Time: 10 mins Makes 1 serving Show me for

serving

Ingredients 8 brown bread slices , cut into round 2 cups curds (dahi) , whisked 2 tbsp mixed nuts , crushed 4 tbsp imli ki chutney salt to taste 1 tsp cumin seeds (jeera) powder 1/2 tsp chilli powder 2 tbsp chopped coriander (dhania) 2 tsp chopped green chillies

Method 1.

Soak and squeeze one bread slice and keep aside.

2.

Soak and squeeze another slice and place some nuts and little coriander on it.

3.

Place the other squeezed slice on it and press lightly to seal the edges.

4.

Repeat the same with remaining 6 bread slices.

5.

Add the salt to the curds and mix well.

6.

Spread the curds on or if the bread vadas evenly.

7.

Sprinkle some imli chutney, cumin seeds powder, chilli powder,green chillies and coriander evenly on top.

8.

Serve immediately or keep refrigerated till served.

This recipe was contributed by Vandna Mathur on 06 Feb 2012 I live in Delhi,I like cooking,painting and shoping.Ihave done more than 100 episodes of cookery sh...

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Khajur Imli ki Chutney by Tarla Dalal

This sweet and sour chutney blend spruces up almost all chaat recipes. The addition of jaggery makes the chutney sweeter, but you may omit it if you prefer a more tangy flavour. An essential accompaniment to most chaats, this chutney can be stored refrigerated for upto a month and deep frozen for more than 6 months. Add your private note Preparation Time: 10 mins. Cooking Time: 15 mins.

28

Makes 2 cups. Show me for

servings

Ingredients 2 cups dates (khajur), deseeded 1/4 cup tamarind (imli), deseeded 1 cup grated jaggery (gur) 1 tsp chilli powder a pinch of asafoetida (hing) salt to taste

Method 1.

Wash the dates and tamarind and place them in a saucepan.

2.

Add the jaggery, chilli powder, asafoetida, salt and 4 cups of water and simmer for 20 to 25 minutes.

3.

Cool and strain the mixture through a sieve.

4.

Use as required. Store refrigerated.

Tips 1. You can also purée the chutney in a food processor and then strain it. RECIPE SOURCE : Chaat