27 Oil Free Indian Recipes That Are Shockingly Tasty

This post grew from a simple craving for Indian meals that feel cozy and rich without a lot of oil. I tested many ideas and kept only the 27 that truly shine without oil. The goal is to show oil-free cooking can be tasty, practical, and easy to fit into a busy week.

If you care about heart health, want to cut oil but still love bold Indian flavors, this one’s for you. If you cook for a busy family or you follow a plant based or dairy-light diet, you’ll find options that fit.

What you’ll get: 27 oil free Indian recipes that cover meals from breakfast to dinner and even snacks. They prove you can get big flavor with simple steps. Think tomato based dals that glow with spices, chana masala without oil, and veggie curries that stay moist thanks to smart simmering and a splash of water. Each recipe includes clear steps and easy tips to cut oil even more. You will find variations for spice levels, serving sizes, and pantry swaps.

How it works: The tricks are simple. Steam to soften, roast with a touch of water, and bloom spices in a dry pan to wake up flavor.

Why this helps now: More people reach for oil-free and plant-based meals. Indian flavors are loved at home and beyond. This guide shows you how to keep the taste and cut the fat at the same time.

Next steps: Pick a recipe, gather a few everyday ingredients, and try it this week. If you try one, tell me how it goes in the comments or share your tweaks.

1. Lentil Dal with Spinach

You want a tasty Indian dish that is oil-free and easy.

Lentil dal with spinach checks both boxes.

It gives you protein and iron from spinach, yet it stays simple to cook.

Pair it with rice or whole wheat roti for a complete meal.

Ingredients

– 1 cup moong dal (split yellow lentils)

– 2 cups fresh spinach, chopped

– 1 onion, finely chopped

– 2 tomatoes, diced

– 1 tsp turmeric powder

– 1 tsp cumin seeds

– 2 green chilies, slit

– Salt to taste

– Fresh coriander for garnish

Instructions

1. Rinse the moong dal under cold water until the water runs clear.

2. In a pot, add dal, spinach, onion, tomatoes, turmeric, cumin seeds, salt, and 4 cups water. Bring to a boil.

3. Reduce heat and simmer for 30 minutes until the dal is soft.

4. In a dry pan, toast the cumin seeds until fragrant, then stir into the dal.

5. For extra aroma, add 2 minced garlic cloves when you combine with the onions.

6. Garnish with fresh coriander and serve with rice or roti.

Leftovers keep in the fridge for up to 3 days in an airtight container. You can freeze the dal for longer storage and reheat gently.

2. Chickpea and Cauliflower Curry

Chickpea and Cauliflower Curry

You want a hearty curry that tastes rich but uses no oil. This dish teams chickpeas for protein with cauliflower for fiber, all wrapped in warm Indian spices. The flavor shines without heavy fats. Here is why this works: spices build depth while water replaces oil, keeping it light.

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: 180 per serving

Nutrition Information:

– Protein: 9g

– Carbohydrates: 29g

– Fiber: 10g

– Fat: 1g

Ingredients:

– 1 can chickpeas, drained and rinsed

– 1 small cauliflower, florets only

– 1 onion, chopped

– 2 tomatoes, chopped

– 1 tsp garam masala

– 1 tsp cumin powder

– 1 tsp coriander powder

– 1 tsp turmeric powder

– Salt to taste

– Fresh cilantro for garnish

Instructions:

1. In a large pot, sauté onions with a splash of water until translucent.

2. Add tomatoes and spices; cook until tomatoes soften.

3. Stir in cauliflower and chickpeas; mix well.

4. Pour in 1 cup water, cover, and simmer about 20 minutes until the cauliflower is tender.

5. Garnish with cilantro and serve.

Tips:

– Serve with brown rice or quinoa for a balanced meal.

– Add peas or bell peppers for color and texture.

FAQs:

– Can I use frozen cauliflower? Yes, just extend the simmer time a bit.

– What can I do with leftovers? Reheat and use in wraps or salads.

Discover the magic of oil free Indian recipes! Chickpea and Cauliflower Curry brings together nutrition and flavor without the heaviness – proving that healthy can be deliciously satisfying!

3. Avocado Raita

Want an oil-free side that brightens any Indian meal? Avocado raita does the job. It blends creamy avocado with yogurt for a cool, refreshing dip. The cumin powder adds gentle warmth, while mint and coriander lift the flavor. Best of all, you whip it up in minutes and gain healthy fats from avocado.

Here is the complete recipe you can use tonight.

Ingredients

– 1 ripe avocado

– 1 cup plain vegan yogurt (or dairy yogurt if you prefer)

– 1 tsp ground cumin

– 1/2 tsp salt

– Fresh mint, chopped

– Fresh coriander, chopped

– Optional: 1/4 cucumber, diced or 1 small tomato, chopped

– Optional: a squeeze of lime juice

Instructions

1) Mash the avocado in a bowl until smooth.

2) Stir in the yogurt, cumin, and salt. Mix well.

3) Fold in mint and coriander. Add cucumber or tomato if using.

4) Chill briefly or serve right away with your favorite dishes.

Notes:

– This oil-free raita pairs nicely with spicy curries, rice, or flatbreads.

– A squeeze of lime brightens the flavors.

Servings: 4

Prep Time: 5 minutes

Total Time: 5 minutes

Calories: 100 per serving

Nutrition Information:

– Protein: 2g

– Carbohydrates: 10g

– Fiber: 5g

– Fat: 6g

4. Vegetable Upma

You want a fast, oil-free breakfast that still tastes good. Vegetable Upma uses semolina and mixed veggies for a warm, comforting bowl. It toasts to a nutty aroma, then cooks quickly in one pan. You can swap veggies and spices to fit what you have on hand.

Complete Recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 180 per serving

Ingredients

– 1 cup semolina (rava)

– 2 cups mixed vegetables (carrots, peas, beans)

– 1 onion, chopped

– 1 tsp mustard seeds

– 1 tsp grated ginger

– 2 green chilies, chopped

– 1 tsp salt, or to taste

– 2 cups water

– Fresh coriander for garnish

Instructions

1. Dry roast the semolina in a pan until light golden. Set aside.

2. In the same pan, splash a little water and add mustard seeds until they crackle.

3. Add onion, ginger, and green chilies; cook until the onion is translucent.

4. Stir in the mixed vegetables; cook for 3–4 minutes.

5. Pour in water and salt; bring to a boil.

6. Slowly whisk in the roasted semolina while stirring to avoid lumps.

7. Cover and cook on low heat for 5 minutes.

8. Fluff with a fork and garnish with fresh coriander before serving.

Notes:

– Swap vegetables to suit your taste.

– Serve with coconut chutney for extra flavor.

5. Spicy Vegetable Sambar

Struggling to find a tasty oil-free Indian dish that fits a busy week? Spicy Vegetable Sambar is a reliable answer. It’s a tangy, spicy South Indian lentil stew filled with vegetables. This oil-free version keeps the depth you want without any oil. You get a warm mix of dal, tamarind, and spice that pairs perfectly with rice or idli. If you like a richer taste, add drumsticks or okra for extra flavor.

Here is why this oil-free method works. The dal provides body, while tamarind brings the bright tang. Dry-roasted mustard seeds wake up the flavor without oil, and veggies soften in a gentle simmer.

Ingredients

– 1 cup toor dal (split pigeon peas)

– 1 small carrot, diced

– 1 potato, diced

– 1 tomato, chopped

– 1 onion, chopped

– 1 lemon-sized tamarind ball (or 1 tablespoon tamarind paste)

– 1 teaspoon mustard seeds

– 1 teaspoon sambar powder

– Salt to taste

Instructions

1) Rinse the dal and pressure cook with 3 cups water until soft.

2) Soak tamarind in hot water for 5–10 minutes, then extract juice.

3) In a pot, dry-roast mustard seeds until they crackle.

4) Add onion, carrot, and potato with a splash of water; cook until soft.

5) Stir in tomato, sambar powder, tamarind juice, and cooked dal.

6) Simmer 15–20 minutes, adding water to reach your desired consistency.

7) Serve hot with rice or idli.

Tips

– Adjust sambar powder to your heat level.

– For extra depth, add drumsticks or okra.

FAQs

– Can I prepare this in advance? Yes, it stores well in the fridge for up to 3 days.

– What’s a good substitute for toor dal? Split red lentils work in a pinch.

6. Baked Masala Potatoes

Need a tasty snack that stays oil-free? You get crisp edges and soft centers. These baked masala potatoes wake up your taste buds without deep frying. They work as a quick snack or a side dish for any Indian-inspired meal.

Here is the complete recipe you can cook tonight.

– Servings: 4 • Prep 10 min • Cook 30 min • Total 40 min • 180 cal per serving

Ingredients:

– 4 medium potatoes, cubed

– 1 tsp turmeric powder

– 1 tsp red chili powder

– 1 tsp garam masala

– 1 tsp cumin powder

– Salt to taste

– Fresh coriander for garnish

– Lemon juice to finish (optional)

– Yogurt dip for serving (optional)

Instructions:

1) Preheat the oven to 400°F (200°C).

2) In a large bowl, toss potatoes with turmeric, chili powder, garam masala, cumin, and salt until evenly coated.

3) Line a baking sheet with parchment paper. Spread the potatoes in a single layer.

4) Bake 25-30 minutes, turning halfway, until the outsides are crisp and the centers tender.

5) Remove from oven. Squeeze a little lemon over the top and scatter fresh coriander. Serve with yogurt dip if you like.

Tips:

– For extra crispness, pat the potatoes dry before tossing them with spices.

– Try a cool mint yogurt dip for a refreshing contrast.

7. Cabbage Thoran

If you want a light Indian dish that tastes rich without oil, Cabbage Thoran fits. This Kerala side uses coconut for flavor and cooks fast. You can swap cabbage with carrots or beans for a new twist. Here is why this oil-free recipe works well for busy days: it stores well, travels easily, and pairs neatly with rice.

Ingredients

– 4 cups cabbage, finely chopped

– 1/2 cup grated coconut

– 1 onion, chopped

– 2 green chilies, chopped

– 1 tsp mustard seeds

– Salt to taste

Instructions

1. In a dry pan, toast mustard seeds until they crackle.

2. Add onion and green chilies. Stir with a splash of water and cook until onions are translucent.

3. Stir in cabbage and salt. Cook, stirring often, until the cabbage wilts.

4. Add grated coconut. Cook for 3–5 minutes, until coconut is warmed and integrated.

5. Serve hot with rice or as a light side dish.

Tips

– Swap cabbage with carrots or beans to mix textures.

– Adjust heat by using more or fewer green chilies.

8. Quinoa Pulao

Looking for a tasty Indian dish that fits your oil-free goal? Quinoa Pulao gives bold flavor with less fat. Quinoa packs in protein and fiber, while colorful vegetables keep the dish bright and filling. It is gluten-free and cooks fast, so you can plan meals without long waits. Here is why quinoa pulao helps you eat better while keeping the familiar spice of Indian cooking.

Here is the complete recipe you can try tonight.

Ingredients

– 1 cup quinoa

– 2 cups mixed vegetables (carrots, peas, bell peppers)

– 1 onion, sliced

– 1 tsp cumin seeds

– 1 tsp garam masala

– Salt to taste

– 2 cups water

– Optional: 1/2 cup cooked beans or lentils for extra protein

Instructions

1. Rinse quinoa under cold water until the water runs clear.

2. In a pot, add a splash of water and sauté cumin seeds and onions until the onions are soft.

3. Add vegetables and cook 3-5 minutes, until they are tender.

4. Stir in quinoa, garam masala, salt, and 2 cups water; bring to a boil.

5. Lower heat, cover, and simmer about 15 minutes until quinoa is fluffy.

6. Off heat, let it rest 2 minutes. Fluff with a fork and serve hot.

9. Whole Wheat Vegetable Paratha

You want a tasty breakfast that’s oil-free and full of vegetables. Whole Wheat Vegetable Paratha fits the bill. It uses simple ingredients and cooks fast, so you can have a warm, veggie-packed meal in minutes.

These parathas are filling, soft inside and crisp on the outside. They travel well for lunch and pair nicely with yogurt or pickle.

Here is the complete recipe you can follow today.

Servings: 4

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Calories: 250 per serving

Nutrition Information:

– Protein 7g

– Carbohydrates 45g

– Fiber 6g

– Fat 1g

Ingredients:

– 2 cups whole wheat flour

– 1 cup grated mixed vegetables (carrots, potatoes, cauliflower)

– 1 tsp cumin seeds

– Salt to taste

– Water, as needed for the dough

Steps:

1) In a bowl, mix flour, salt, and enough water to knead a soft dough. Knead 4–5 minutes, then rest 5 minutes.

2) In another bowl, combine grated vegetables with cumin seeds.

3) Divide the dough into 8 portions and roll each into a small circle.

4) Put a spoonful of veggie mix in the center and seal the dough closed.

5) Roll each stuffed piece gently into a flat circle about 6–7 inches wide.

6) Cook on a hot nonstick griddle until both sides are golden. No oil is needed; you can dab with a tiny amount of water if it sticks.

7) Serve hot with yogurt or pickle.

Tips:

– For extra flavor, add a pinch of garam masala or chili powder to the filling.

– Freeze the uncooked stuffed parathas in an airtight bag for quick meals.

FAQs:

– Can I bake them? Yes. Bake at 425°F for 12–15 minutes, flipping once.

– How should I store leftovers? Keep in an airtight container for up to 2 days.

10. Chana Masala

Looking for a filling Indian dish that fits a busy weeknight and keeps you light? Chana masala is a hearty chickpea curry. This oil-free version sticks to flavor and adds protein without fat. Its bright tomato base and simple spices come together in about 35 minutes in this oil-free chana masala.

Ingredients

– 2 cups cooked chickpeas

– 1 onion, chopped

– 2 tomatoes, blended into a smooth sauce

– 1 tsp garam masala

– 1 tsp cumin powder

– 1/2 tsp turmeric powder

– Salt to taste

– Optional: juice of 1/2 lemon, chopped fresh coriander for garnish

Instructions

1. In a pot, you sauté onions with a splash of water until translucent.

2. Stir in the blended tomatoes, garam masala, cumin, turmeric, and salt; simmer 8-10 minutes.

3. Add chickpeas and cook 10 more minutes. If you like a thicker curry, mash 2–3 chickpeas gently.

4. Turn off heat, finish with lemon juice, and garnish with coriander. Serve hot with rice or naan.

Tips

– A squeeze of lemon brightens the dish.

– A quick cucumber salad adds crunch and freshness.

11. Mixed Vegetable Curry

Want a tasty oil-free Indian curry that uses whatever vegetables you have? This Mixed Vegetable Curry shows how simple spices can carry flavor without fat. You cook with a splash of water, not oil, and the vegetables stay firm and bright. It pairs nicely with rice or roti, and you can adjust the heat to your taste.

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 200 per serving

– Nutrition Information:

– Protein: 5g

– Carbohydrates: 35g

– Fiber: 8g

– Fat: 1g

Ingredients

– 2 cups mixed seasonal vegetables (carrots, peas, bell peppers)

– 1 onion, chopped

– 2 tomatoes, chopped

– 1 tsp cumin seeds

– 1 tsp coriander powder

– 1 tsp garam masala

– Salt to taste

– Optional: 1/4 cup coconut milk for creaminess

Instructions

1) In a pot, splash in water and toast cumin seeds for a minute.

2) Add onion and cook until translucent.

3) Stir in tomatoes, coriander powder, garam masala, and salt; simmer until tomatoes soften.

4) Add vegetables; cover and cook until tender, about 10–15 minutes.

5) If using coconut milk, stir it in at the end. Serve with rice or roti.

Tips:

– Frozen veggies work fine, just add a minute to cooking.

– The curry freezes well for quick meals later.

Discover the magic of spices! This Mixed Vegetable Curry proves that you can enjoy vibrant flavors without oil, making healthy eating a delicious adventure!

12. Moong Dal Chilla

Moong dal chilla is a light, protein-packed pancake that fits a busy morning and keeps you full for hours. It has a savory, nutty flavor with a crisp edge and a soft center. You skip oil and still get a good sear in a hot, well-seasoned nonstick pan. Fill it with spinach and carrots or any vegetables you love, and you have a colorful, kid-friendly breakfast or snack.

Here is how to make it.

Ingredients

– 1 cup moong dal, soaked 20-30 minutes and blended to a smooth batter

– 1/2 cup spinach, chopped

– 1/2 cup carrots, grated

– 1/2 tsp ground cumin

– Salt to taste

– Optional: 1/4 tsp turmeric for color

Instructions

1. Drain and blend the moong dal with a splash of water until smooth.

2. Stir in spinach, carrots, cumin, salt, and turmeric.

3. Heat a nonstick pan over medium heat. Pour a ladleful of batter and spread into a circle.

4. Cook until the edges look dry and the bottom is golden, then flip and cook the other side.

5. Repeat with remaining batter. Serve hot with mint chutney or yogurt.

Tips

– Add chopped onions or green chilies if you want extra bite.

– For extra protein, serve with a dollop of yogurt.

Fuel your busy mornings with moong dal chilla! These oil-free pancakes are not just tasty but also packed with protein and colorful veggies, making breakfast both healthy and fun for the whole family.

13. Tomato Rice

You want a fast dinner that tastes like a cozy Indian kitchen but uses no oil. Tomato rice fits that need. It comes together in one pot with simple ingredients. The tomatoes bring brightness, and warm spices keep it comforting.

Ingredients

– 2 cups cooked rice

– 2 tomatoes, chopped

– 1 onion, chopped

– 1 tsp cumin seeds

– 1 tsp turmeric powder

– Salt to taste

– Optional: peas or diced bell pepper for color and extra nutrients

Instructions

– Servings: 4 · Prep Time: 10 minutes · Cook Time: 20 minutes · Total Time: 30 minutes

– In a wide pan, crackle the cumin seeds over medium heat.

– Add the onion and cook until soft and translucent.

– Stir in the chopped tomatoes, turmeric, and salt; cook until the tomatoes break down and become saucy.

– Add the cooked rice; mix gently and heat through for 2–3 minutes.

– Serve hot, with a dollop of yogurt or a cool raita on the side.

– Tip: If you like extra greens, fold in peas or peppers toward the end for crunch and color.

– Finish with chopped fresh coriander for a fresh, fragrant finish.

Next steps

– Leftover rice works great here. Reheat gently and you have a new meal in minutes.

– If you want more heat, add a pinch of chili powder or a chopped green chili when sautéing the onion.

14. Carrot and Pea Pulao

You want a dish that tastes rich yet stays oil-free. Carrot and pea pulao fits the bill with bright carrots, sweet peas, and warm spices. It looks good and tastes great. This simple one-pot meal fits into a healthy plan.

Here is the complete recipe.

Servings: 4 • Prep time: 10 minutes • Cook time: 30 minutes • Total time: 40 minutes • Calories per serving: 210

Ingredients

– 1 1/2 cups basmati rice

– 1 cup carrots, diced

– 1 cup green peas

– 1 onion, sliced

– 1 tsp cumin seeds

– 1 tsp garam masala

– Salt to taste

– 3 cups water

– Optional: bay leaf or a couple of cardamom pods for extra aroma

Instructions

1. Rinse rice in cold water until the water runs clear.

2. In a heavy pot, toast cumin seeds for about 30 seconds. Add onions with a splash of water and cook until golden.

3. Add carrots and peas; cook 3–4 minutes.

4. Stir in rice, salt, and 3 cups water. Bring to a boil.

5. Cover and simmer on low until the rice is tender, about 15–20 minutes.

6. Turn off heat and let rest 5 minutes. Fluff with a fork.

7. Serve hot. Optional: top with cilantro and a side of yogurt.

Tips

– For extra aroma, drop in bay leaf or cardamom during cooking.

– If you want more protein, pair with yogurt or a light raita.

FAQs

– Can I use quinoa instead of rice? Yes. Cook until the grains are tender, about 15–20 minutes.

– How long do leftovers last? Refrigerate in an airtight container for up to 3 days.

15. Spiced Beetroot Hummus

You want a dip that fits an oil-free plan and still feels tasty. This Spiced Beetroot Hummus delivers color and flavor without oil. Beets add fiber and a touch of sweetness, while chickpeas give you staying power. You can scoop it with veggie sticks or spread it on bread for a quick, healthy snack.

Ingredients

– Servings: 4

– 1 cup cooked beets, chopped

– 1 can chickpeas, drained and rinsed

– 2 tablespoons tahini

– 1 garlic clove

– 1 lemon, juiced

– Salt to taste

– pinch of cayenne pepper (optional for a kick)

Instructions

1. In a food processor, combine beets, chickpeas, tahini, garlic, lemon juice, and salt.

2. Blend until smooth, stopping to scrape the sides as needed.

3. If the mixture is too thick, add 1–2 tablespoons water and blend again.

4. Taste and adjust with more lemon juice or salt if necessary.

5. Transfer to a serving bowl and, if you like, chill for a bit to let flavors unite.

Serving ideas

– Dip carrot sticks, cucumber coins, bell pepper strips, or crackers.

– Use as a spread on whole-grain toast or wraps.

– Finish with a light sprinkle of cayenne or paprika for color.

Storage

– Refrigerate up to 5 days.

16. Punjabi Chole

Need a comforting Indian curry that stays oil-free? Punjabi chole fits that need. It keeps the warm spices you love, but without oil. The chickpeas give protein and staying power. It pairs with rice, roti, or a light salad for a full meal.

Here is why this version works: simple, quick, and pantry-friendly. You’ll taste a rich tomato base with cumin, coriander, and garam masala.

Servings: 4

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 250 per serving

Nutrition Information:

– Protein: 13g

– Carbohydrates: 37g

– Fiber: 9g

– Fat: 2g

Ingredients

– 2 cups cooked chickpeas

– 1 large onion, chopped

– 2 tomatoes, chopped

– 1 tsp cumin seeds

– 1 tsp coriander powder

– 1 tsp garam masala

– Salt to taste

– Optional: a handful of spinach or a squeeze of lemon

Instructions

1. In a dry pot, toast cumin seeds until they crackle and release aroma.

2. Add onions; cook until translucent and sweet.

3. Stir in tomatoes, coriander powder, and salt; simmer until tomatoes soften.

4. Add chickpeas and garam masala; mix well and simmer 10 minutes.

5. Optional: stir in spinach; finish with lemon juice. Serve with rice or naan.

Next steps: garnish with chopped cilantro if you like, and keep leftovers in the fridge for up to 3 days.

17. Poha

Poha is a gentle Indian breakfast made from flattened rice. It cooks fast and fits busy mornings. This oil-free version keeps the classic taste while cutting extra fat. You get mild spice, a little crunch, and a bright lemon lift that makes it feel special.

Ingredients

– 2 cups poha (flattened rice), rinsed and drained

– 1 onion, finely chopped

– 2 green chilies, chopped

– 1/2 cup roasted peanuts

– Salt to taste

– Fresh coriander leaves, chopped for garnish

– Optional: 1 small potato, diced

– Lemon wedges for serving

Instructions

1. Rinse the poha gently and set aside to drain.

2. In a nonstick pan, splash in a little water and sauté onions and green chilies until soft.

3. If using potatoes, add and cook until tender.

4. Stir in poha and salt; cook 2–3 minutes until heated through.

5. Turn off heat, add coriander and peanuts, and squeeze lemon over top.

Serving notes

Serve hot with a squeeze of lemon. For color, add peas or chopped carrots. Calories are about 200 per serving.

18. Spinach and Peanut Soup

If you crave a cozy, oil-free Indian soup that still tastes rich, try Spinach and Peanut Soup. Spinach brings color and vitamins, while peanuts add body and protein. A light touch of cumin and garlic wakes the taste without heaviness. You can enjoy it solo or with crusty bread for a simple, satisfying meal. Here is the complete recipe you can follow today.

Ingredients

– 4 cups spinach, chopped

– 1/2 cup roasted peanuts

– 1 onion, chopped

– 1 garlic clove

– 1 tsp cumin powder

– Salt to taste

– 3 cups water or vegetable stock

– Optional: 1 tsp lemon juice

– Optional: 2 tbsp coconut milk

Instructions

1. In a pot, sauté onions and garlic with a splash of water until soft.

2. Add spinach and cook until wilted.

3. Stir in peanuts, cumin, and salt.

4. Blend the mixture until smooth, adding water or stock to reach your desired thickness.

5. Return to pot and heat through. Stir in lemon juice and coconut milk if using.

6. Serve hot, with extra peanuts on top if you like.

Nutritional notes

– Calories: 210 per serving

– Protein: 9g

– Carbohydrates: 15g

– Fiber: 6g

– Fat: 10g

Tips

– A splash of lemon juice brightens the flavor.

– Coconut milk makes the soup creamier without adding oil.

Craving comfort without the oil? Dive into a bowl of Spinach and Peanut Soup – where vibrant greens meet protein-packed peanuts for a cozy hug in every spoonful!

19. Vegetable Biryani

If you want a tasty Indian dish that fits a lighter eating plan, this will help. The oil-free Vegetable Biryani bursts with spice and color from fresh veggies. It smells amazing as the rice cooks and the flavors mingle. This version is easy on weeknights but tasty enough for guests.

Here is the complete recipe so you can cook with confidence.

Servings: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Calories: 240 per serving

Ingredients

– 1 1/2 cups basmati rice

– 2 cups mixed vegetables (peas, carrots, beans)

– 1 onion, thinly sliced

– 1 tsp cumin seeds

– 1 tsp garam masala

– 1/2 tsp turmeric (optional)

– Salt to taste

– 3 cups water

Instructions

1. Rinse the basmati rice under cold water until the water runs clear, then drain.

2. In a wide pot, dry-sauté cumin seeds for about 1 minute until they smell warm.

3. Add the sliced onions and 2 tablespoons water; cook until the onions are golden, adding more water as needed to prevent sticking.

4. Stir in the mixed vegetables and cook 2–3 minutes with 2–3 tablespoons water until they brighten.

5. Add the rice, turmeric, garam masala, and salt. Pour in 3 cups water and bring to a boil.

6. Reduce heat, cover tightly, and simmer for 15–20 minutes until the rice is tender and the water is absorbed.

7. Turn off the heat, let it rest 5 minutes, then fluff with a fork and serve hot.

Tips: You can boost protein later by tossing in chickpeas or paneer if you like. This dish pairs well with yogurt, raita, or a crisp salad.

20. Methi Thepla

Want a tasty, oil-free Indian bread that fits busy days? Methi thepla delivers. It combines whole wheat with fresh fenugreek leaves for a bold, green flavor. It’s great for lunchboxes or a quick dinner, and it pairs well with yogurt or a tangy pickle. Let’s break it down with a simple recipe you can make tonight.

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 210 per serving

Nutrition information

– Protein: 6 g

– Carbohydrates: 36 g

– Fiber: 5 g

– Fat: 1 g

Ingredients

– 2 cups whole wheat flour

– 1 cup methi leaves, chopped

– 1 tsp cumin seeds

– Salt to taste

– 1/4 tsp turmeric (optional)

Instructions

1) In a bowl, mix flour, methi leaves, cumin seeds, salt, and turmeric (if using).

2) Gradually add water and knead until you get a soft dough.

3) Divide the dough into equal portions and roll each into a circle.

4) Cook on a hot griddle, turning to brown both sides.

5) Serve with yogurt or pickle.

Tips

– You can add a pinch of chili powder for a little heat.

– Spinach or kale work as substitutes for methi.

Want more tips? These flatbreads store well in an airtight container for up to 2 days. Reheat on a dry pan for best texture.

21. Ginger Lemon Rice

You want a tasty, oil-free Indian dish that fits a busy day. Ginger lemon rice hits that sweet spot. It is tangy, light, and quick to make. You can pack it for lunch or enjoy it as a simple dinner.

Here is why this no-oil recipe feels fresh: ginger adds warmth, lemon brightens every grain, and the rice stays fluffy. It needs few ingredients and takes around 30 minutes from start to finish. You can customize it with a crunch from roasted peanuts or a crisp cucumber side.

Next steps: let’s cook.

Complete recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 190 per serving

Ingredients

– 2 cups cooked rice

– 1-inch ginger, grated

– 1 lemon, juiced

– 1 tsp mustard seeds

– Salt to taste

– Optional: 2 tbsp roasted peanuts for crunch

– Optional: cucumber salad to serve

Instructions

1. In a dry pan, crackle the mustard seeds over medium heat.

2. Add grated ginger and cook for about 1 minute.

3. Stir in the cooked rice and salt; break up any clumps and mix well.

4. Pour in lemon juice and toss until the grains are glossy.

5. If using, mix in peanuts. Serve warm or at room temperature, with a cucumber salad on the side.

FAQ

– Can brown rice work? Yes.

– How to store leftovers? Refrigerate in an airtight container for up to 2 days.

22. Lemon Coriander Soup

You want a bright, comforting soup that fits a busy day. Lemon coriander soup hits that mark with lemon zing and fresh herbs. It is oil-free and quick, so you can have a healthy meal in minutes. Here is why it works: simple steps, clean flavors, and a warm, soothing bite.

Servings: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 110 per serving

Ingredients

– 4 cups vegetable broth

– 1 onion, chopped

– 2 tomatoes, chopped

– 1 tsp cumin powder

– Juice of 1 lemon

– 1/4 cup fresh coriander, chopped

– Salt to taste

Instructions

1. In a pot, cook the onions with a splash of water until soft and translucent.

2. Add the chopped tomatoes and cumin powder, and simmer for about 5 minutes.

3. Pour in the vegetable broth and bring to a gentle boil.

4. Stir in the lemon juice and the chopped coriander.

5. Season with salt and serve hot. A dash of black pepper at the end adds a light kick. Pair with toasted bread if you like.

Notes and tips

– For a richer aroma, crush the coriander seeds a bit before adding.

– If you prefer, swap vegetable broth for chicken broth, but keep the soup oil-free.

– Leftovers store in an airtight container in the fridge for up to 2 days.

23. Ragi Idli

You want a breakfast that is healthy, oil-free, and easy. Ragi idli gives you that. Made from finger millet flour, these idlis stay soft and light when you steam them. They bring calcium and fiber, and you can dip them in chutney or sambar for a tasty start to your day.

Here is how to make a simple batch at home. The batter comes together fast, and steam does the rest. If you like extra flavor, you can add curry leaves or grated ginger, or toss in a few chopped veggies.

Complete recipe details:

– Ingredients

– 2 cups ragi flour

– 1 cup yogurt (vegan option available)

– 1 tsp salt

– 1/2 cup water

– Optional: curry leaves or grated ginger, or finely chopped vegetables

– Instructions

1. In a bowl, mix ragi flour, yogurt, and salt. Add water gradually to form a smooth batter.

2. Rest the batter for 10 minutes.

3. Lightly grease idli molds.

4. Pour batter into molds, about three-quarters full.

5. Steam for 10–15 minutes, until the tops are firm and a toothpick comes out clean.

6. Let cool a minute, then unmold and serve with chutney or sambar.

– Notes

– If you skip yogurt, use a bit more water and a splash of lemon juice.

– Storage

– Leftovers keep in an airtight container for up to 3 days. Reheat gently.

24. Vegetable Dhokla

Looking for a snack that is tasty and light? Vegetable dhokla is a steamed, fluffy cake made from chickpea flour and mixed vegetables. It has a delicate tang and a soft, spongy texture. Best of all, this version is oil-free, quick to make, and works as breakfast, a tea-time bite, or a simple starter.

Ingredients

– 2 cups chickpea flour (besan)

– 1 cup mixed vegetables (carrot, peas)

– 1 tsp turmeric powder

– 1 tsp mustard seeds

– Salt to taste

– 1 1/2 cups water

– 1 tbsp lemon juice (optional)

– Fresh coriander for garnish

– Optional: 1/2 tsp baking soda for fluff

For the oil-free tempering:

– 1 tsp mustard seeds

– 6-8 curry leaves

– 1 tsp sesame seeds (optional)

Steps

1. In a bowl, whisk besan with the vegetables, turmeric, mustard seeds, and salt.

2. Pour in water and mix until smooth.

3. If using baking soda, add it now and stir quickly.

4. Line a steamer dish with parchment or use a silicone tray; pour batter evenly.

5. Steam 15–20 minutes until a toothpick comes out clean.

6. Let cool briefly, then cut into squares.

7. In a dry pan, toast mustard seeds, curry leaves, and sesame seeds until fragrant.

8. Drizzle the tempering over the dhokla and garnish with coriander.

25. Coconut Chutney

You want a tasty oil-free chutney that goes with idli, dosa, or plain rice. This coconut chutney stays rich and creamy from fresh coconut. A touch of roasted chana dal adds body without oil. It blends fast and you can tune the heat to your taste.

Ingredients

– 1 cup grated fresh coconut

– 1/2 cup roasted chana dal

– 1 green chili

– 1/2 inch ginger (optional)

– Salt to taste

– Water as needed

Instructions

1. Place coconut, chana dal, green chili, ginger, and salt in a blender.

2. Add water gradually and blend until the mixture is smooth and thick enough to coat a spoon.

3. If the chutney is too thick, add 1-2 tablespoons more water and blend again; if too thin, pulse longer.

4. Taste and adjust salt and heat. Let it rest for a few minutes to mellow flavors. Serve with idli, dosa, or rice. Refrigerate leftovers in a sealed container for up to 2-3 days.

Tips

– For a brighter aroma, add a pinch of cumin.

– If you want extra zing, use more green chili or a squeeze of lemon.

26. Sweet Potato and Pea Curry

Craving Indian flavor but no oil? This Sweet Potato and Pea Curry fits the bill. It pairs the natural sweetness of potatoes with peas and a bright tomato base. It’s filling and healthy, and it cooks without oil.

Here is why this dish works. It’s a simple one-pot meal you can pull off quickly. You can tweak it with coconut milk for creaminess or chili for heat.

Ingredients

– 2 cups sweet potatoes, peeled and cubed

– 1 cup green peas

– 1 onion, chopped

– 2 tomatoes, chopped

– 1 tsp cumin seeds

– 1 tsp coriander powder

– Salt to taste

– 2 cups water, or enough to cover

Optional extras

– 1/3 cup coconut milk for creaminess

– Chili powder to taste

Steps

1) Dry roast cumin seeds in a pot until fragrant.

2) Add onion and cook with a splash of water until translucent.

3) Stir in tomatoes, sweet potatoes, peas, coriander powder, and salt.

4) Add water to cover vegetables and simmer 20 to 30 minutes until potatoes are tender.

5) If using, stir in coconut milk for a creamy texture.

6) Serve hot with rice or roti.

FAQs:

– Can I use other vegetables? Yes, this curry is versatile.

– How long do leftovers last? Up to 3 days in the fridge.

27. Masoor Dal

Masoor dal is red lentils that cook fast. This oil-free version keeps the flavor clean and bright. You get protein without heaviness. The warm orange hue and gentle aroma make a simple meal feel comforting. Pair it with rice or a soft roti for a complete plate.

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 190 per serving

Ingredients:

– 1 cup masoor dal (red lentils)

– 1 onion, chopped

– 2 tomatoes, chopped

– 1 tsp turmeric powder

– 1 tsp cumin seeds

– Salt to taste

– 4 cups water

– Optional: lemon juice, fresh coriander for garnish

Instructions:

1. Rinse the masoor dal under cold water until the water runs clear.

2. In a pot, combine dal, onion, tomatoes, turmeric, cumin, salt, and water.

3. Bring to a boil, then reduce heat. Simmer 18–20 minutes, or until the dal is soft.

4. Mash lightly. Stir in lemon juice if using. Garnish with coriander. Serve hot with rice or roti.

Conclusion

Exploring these 27 oil-free Indian recipes shows that healthy eating doesn’t have to be boring or bland. With vibrant flavors, nourishing ingredients, and comforting textures, these dishes prove that oil-free cooking can be both satisfying and delicious.

It’s time to embrace a healthier approach to Indian cuisine without losing the essence of its rich flavors. From comforting dals to vibrant curries, there’s something here for everyone to enjoy. So gather your ingredients and give these recipes a try—you might just discover your new favorite meal!

Frequently Asked Questions

What Are Some Benefits of Oil-Free Indian Recipes?

Opting for oil-free Indian recipes brings a host of benefits! Not only do these dishes cater to those looking for low-fat Indian cooking, but they also allow you to enjoy rich flavors without the added calories from oil. You’ll discover that these meals are often packed with nutrient-dense ingredients like legumes and vegetables, promoting a healthier lifestyle while still satisfying your cravings.

Are Oil-Free Indian Recipes Suitable for All Diets?

Absolutely! Oil-free Indian recipes are a fantastic choice for various dietary preferences, including vegan diets and those seeking healthier options. Whether you’re looking to cut down on fat or simply want to explore Indian cuisine without oil, these recipes are versatile and can fit into many meal plans. Plus, they offer a delightful way to experience the rich flavors of Indian comfort foods without compromising on health.

How Can I Make Oil-Free Versions of Traditional Indian Dishes?

Making oil-free versions of traditional Indian dishes is easier than you might think! Start by replacing oil with water or vegetable broth for sautéing. You can also experiment with steaming or baking instead of frying, as seen in dishes like Vegetable Dhokla. Using spices and fresh herbs generously will help maintain the vibrant flavors you love without the need for oil!

What Are Some Quick Oil-Free Indian Meals for Busy Weeknights?

Busy weeknights call for quick and easy meals! Try making Chana Masala or Tomato Rice, both of which come together in under 30 minutes. These dishes are not only oil-free but also incredibly satisfying and packed with flavor. You can also whip up a batch of Vegetable Upma for a comforting breakfast-for-dinner option that cooks quickly and is sure to please!

Can I Meal Prep Oil-Free Indian Recipes for the Week?

Definitely! Meal prepping oil-free Indian recipes is a great way to stay on track with healthy eating. Dishes like Lentil Dal with Spinach and Quinoa Pulao hold up well in the fridge and can be easily reheated. Just portion them out in containers, and you’ll have delicious, healthy Indian dishes ready to go whenever you need a quick meal!