Nutrition Alert — Zero Oil Cooking

Zero Oil cooking has been quite a craze everywhere. I personally have nothing against some good fats and I love the denseness of olive oil or the way spices are cooked so pleasantly in any other oil. However, I got a chance to observe some no oil cooking and learn it, I well donned the chefs hat and tried to learn the nuances of it. Here the food was cooked in an Ayurvedic style and hence the emphasis on coconut milk, coconut shards, cashew cream, jaggery etc. was on the heavier side. However, the cooking style was not completely Ayurvedic and was flexible and they used onion and garlic.

We tried a mixed vegetable curry and trust me it was as tasty as it looks and I discussed some less calorific swaps with the chef and he shared his wisdom in all his glory to us. I personally find coconut milk/ coconut in everyday meals quite heavy and they are calorie dense while being a powerhouse of nutrients, so regular skimmed milk or almond milk would be a wiser choice.

So lets look at the Vegetable Curry which I think is one of the best ways to do zero oil cooking as otherwise you do need at least a teaspoon or two to cook the spices and make your food tasty and your life not miserable.

Ingredients:

1. Mustard Seeds
2. Fennel seeds
3. Curry leaves
4. Red pepper
5. Coriander powder
6. Turmeric powder
7. Unpolished Salt
8. Coconut milk / Almond milk or any other nut milk of your choice
9. Ginger
10. Garlic
11. Onion
12. Tomato
13. Steam veggies

The Magic:

1. Heat up the pan and ensure it is hot
2. Now, lower the flame and add a teaspoon of mustard seeds in the pan. When the mustard seeds start popping, add a teaspoon of fennel seeds, 7–8 curry leaves and red pepper in the pan. You will start to get a good aroma
3. This is when you now add chopped garlic, chopped onions and some ginger. Now sautee them on the pan and ensure that you continuously stirring the pan. You will see that the onions are browning and again the aroma of cooked onion takes up.
4. Add chopped tomato to it and now add some water as well and stir the mixture. Add 1 tablespoon of coriander powder and half tablespoon of turmeric powder.
5. Now add nut milk of your choice.
6. Add the steamed veggies of your choice and let it cook in low flame for 3–5 minutes.

Say a prayer of gratitude, serve them in small bowls and enjoy!!

Love & Light ❤

Ritika