Oil Free Indian Recipes
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5 Best Oil Free Indian Recipes In 2023 [Easy To Make]

Are you looking for delicious Indian recipes that have no oil? Look no further! I’ve got some tantalizing recipes to share with you today, all of which are oil-free. Whether you’re a mom trying to feed your family healthy meals, a chef looking for inspiration in the kitchen, or just someone curious about cooking without oil but still craving classic Indian flavors – this one’s for you. Put down the pan and get ready to explore our curated list of the best oil-free Indian recipes.

Let’s get started!

5 Delicious Oil Free Indian Recipes In 2023

Indian cuisine is known for its rich flavors, vibrant spices and complex dishes. However, many traditional Indian dishes are cooked in large amounts of oil, which can make them unhealthy if consumed on a regular basis. Fortunately, it’s possible to enjoy the same flavors and textures without relying on heavy amounts of oil. Here is a list of popular Indian recipes that can be easily made with no added oil:

1. Dal


This simple dish consists of lentils simmered in spices such as cumin, turmeric, garlic and ginger. It’s an incredibly nutritious meal—lentils are packed with protein and fiber, making them a great source of energy. To make it healthier, use fewer spices and opt for low-fat milk instead of cream.

2. Chana Masala

Chana Masala

This classic dish is made from chickpeas cooked in a delicious tomato-based sauce with onions, garlic, ginger and several aromatic spices. The key to making this dish without oil is to sauté the vegetables first before adding the chickpeas, as this will ensure that they absorb all the flavors from the sauce without using oil.

3. Vegetable Pulao

Vegetable Pulao

Pulao is a fragrant rice dish traditionally cooked in clarified butter or ghee (clarified butter). To make it without oil, use vegetable stock instead of ghee and sauté the spices in a dry pan before adding the rice.

4. Aloo Gobi

Aloo Gobi

This is a delicious combination of potatoes and cauliflower cooked in a variety of aromatic spices. To make it healthier, replace some or all of the potatoes with other healthy vegetables such as carrots or peas. You can also reduce the amount of oil by using just enough to lightly coat the vegetables before cooking them.

5. Paneer Tikka Masala

Paneer Tikka Masala

This creamy dish consists of cubes of paneer (a type of cheese) simmered in an irresistible tomato-based sauce. To make it without any added oil, simply fry the paneer cubes in a non-stick pan until they are golden brown and add them to the sauce.

These are just a few of the delicious Indian recipes that can be easily made with no added oil. If you’re looking for more ideas, try experimenting with different vegetables and spices to create your own healthy recipes!

Making these dishes without oil doesn’t mean that they lack flavor. By using flavorful spices such as turmeric, cumin, coriander and garam masala, you can enjoy all the flavors of traditional Indian cuisine without relying on large amounts of oil. So give some of these popular Indian recipes a try—you won’t be disappointed!

Health Benefits of Oil-Free Indian Recipes

Indian cuisine is known for its rich and flavorful dishes that can be quite heavy on oil. However, there are many benefits to cooking oil-free Indian recipes. These meals are not only healthier and lighter, but they can also be just as delicious when made with alternative ingredients such as spices, herbs and other seasonings. In this article, we will discuss the various benefits of choosing to cook oil-free Indian recipes.

  • The primary benefit of oil-free Indian recipes is their health factor. Without the added fat and calories from cooking oils, these meals are much more nutritious and can help a person maintain a healthy weight. Additionally, these dishes tend to be lower in cholesterol than those cooked with oil and can help protect against certain chronic diseases such as heart disease and diabetes. For those looking to reduce their risk of certain types of cancers, such as breast cancer, eliminating or reducing the amount of cooking oil in their diets is beneficial.
  • Another advantage of oil-free Indian recipes is that they often require fewer ingredients than traditional recipes with oil. This could lead to savings on grocery bills by buying fewer items at the store or saving money by using what you already have on hand. Additionally, the cooking process for oil-free dishes is often quicker and easier than traditional recipes with oil, which can save valuable time in a busy kitchen.
  • Finally, it’s important to note that oil-free Indian recipes can still be incredibly flavorful without the use of cooking oils. By using herbs, spices and other seasonings like onions, garlic, ginger and cumin, these dishes are sure to please even the pickiest eaters. With an array of vibrant flavors and textures available through alternative ingredients, you won’t have to sacrifice taste for healthiness when you choose to cook oil-free Indian recipes.

Tips for Making Healthy, Oil-Free Curries and Other Dishes

Curries and other dishes prepared without oil can be incredibly delicious and healthy. They are also surprisingly easy to make! Here are a few tips for making flavorful, oil-free curries that you’ll want to enjoy again and again.

  • First of all, it’s important to start with the right ingredients. For example, choose quality spices such as turmeric, cumin, coriander, cardamom, fenugreek, ginger and garlic. These spices have anti-inflammatory and antioxidant properties as well as add flavor to your dish. Add plenty of vegetables such as carrots, onions, peppers and potatoes to increase the nutritional value of your curry. Aromatics such as garlic and ginger add fragrance and flavor while herbs like cilantro bring their own unique taste to the dish.
  • Next up is cooking without oil. The trick here is to use a non-stick pan with a little bit of water instead of oil or butter. This will prevent sticking without adding unwanted fat or calories. As the vegetables cook in a small amount of liquid they will steam rather than fry which helps keep them tender yet crisp. If you’re using canned tomatoes or beans for your curry then look for those that are labeled “low sodium” or “no salt added”.
  • Finally, season your curry with spices before serving so that each bite has maximum flavor! It’s also important to adjust the level of heat in your dish depending on who is eating it – too much spice can ruin an otherwise delicious meal! Serving accompaniments such as yogurt or chutney can help balance out the flavors in your curry so that everyone enjoys their meal. Making healthy oil-free curries doesn’t have to be difficult – with just a few simple adjustments you can create delicious dishes that everyone will love! Spice blends such as garam masala are available at most grocery stores and make it easy to add complex flavors without needing lots of individual spices.

You can also experiment by adding different vegetables or proteins like tofu or tempeh for some extra nutrition. With these tips in mind, you’ll soon be whipping up delicious oil-free curries in no time!

Different Oils That Are Suitable Alternatives to Traditional Cooking Oils

There are a variety of different oils that can be used to replace traditional cooking oils. These alternatives can provide healthier, more flavorful and sometimes even cost-efficient options when compared to the common cooking oils.

1. Coconut Oil

One oil that is often overlooked as a suitable replacement for traditional cooking oils is coconut oil. Coconut oil is highly heat stable, meaning it can withstand high temperatures without smoking or burning. It has anti-inflammatory properties and is rich in healthy fats such as medium-chain triglycerides (MCTs), lauric acid, and other beneficial compounds. Furthermore, it adds a unique flavor to dishes that cannot be achieved by other oils.

2. Avocado Oil

When it comes to flavorless, sensitive cooking scenarios such as deep frying, avocado oil is an excellent alternative. Avocado oil has a higher smoke point than many other popular oils, making it perfect for this type of application. Additionally, avocado oil contains oleic acid which helps lower cholesterol levels, and it has stress-reducing properties due to its high concentration of antioxidants.

3. Olive Oil

Another great option for baking, sautéing, and dressings are olive oil. Olive oil is high in healthy monounsaturated fatty acids (MUFAs) which may help reduce the risk of heart disease and stroke. In addition to being heart-healthy, olive oil also offers antioxidant benefits due to its abundance of polyphenols – compounds that have been linked with cancer and Alzheimer’s prevention.

4. Nut And Seed Oils

Finally, nut and seed oils can also make excellent alternatives for traditional cooking oils in certain scenarios such as dressings or marinades where a nutty flavor might be desired. Nut and seed oils are generally much higher in polyunsaturated fat than many other cooking oils – though they do contain some saturated fat as well – but they provide essential fatty acids like omega 3s which are beneficial for your health when consumed in moderation. They are also full of vitamins and minerals like vitamin E and zinc which can help boost immunity too!

Also Read: 3 Best Leftover Rice Snacks Recipes In 2023 | South Indian


If you’re looking to switch things up in the kitchen this year, these five oil-free Indian recipes are a great way to do just that! Not only are they all incredibly easy to make, but they also provide a delicious and healthy way to enjoy traditional Indian cuisine. And with the fresh ingredients and vibrant flavors, you’ll want to take your taste buds on an exciting journey every single time. Plus by cooking without oil, you’re helping to reduce your caloric intake as well as any dietary cholesterol levels – making for guilt-free eating. So next time you cook up some Indian food, why not reach for one of these oil-free recipes? You’re sure to fall in love with the amazing flavor combinations and end results. And with so many options available, there’s something unique available for everyone and their individual tastes. Start exploring the oil-free world of Indian Cuisine today!

AboutAadhya Sharma

Hi! I'm Aadhya Sharma. I'm the owner of Southindianrecipes.in, a food blog that features traditional South Indian recipes and cooking techniques with a modern twist.
I come from a family of cooks, and my mother has been teaching me ever since I was little. The kitchen is where I feel most at home because it's there that we can truly connect to one another through our love for good food and good conversation!
My goal as a food blogger, recipe expert, food consultant is simple: spread happiness through deliciousness :)


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