Zero oil reciepe

http://www.tarladalal.com/recipes-for-healthy-recipes-zero-oil-recipes-403?pageindex=3

Baitha Varan recipe

Ingredients

3/4 cup toovar (arhar) dal

1/4 tsp turmeric powder (haldi)
salt to taste
1/4 tsp asafoetida (hing)
1/2 tsp roasted cumin seeds (jeera) powder
1 1/2 cups boiled mixed vegetables (carrot , cauliflower , potatoes , onions etc.)
1/2 cup green paste
2 tsp sugar
2 tsp lemon juice
1/4 cup finely chopped coriander (dhania) for the garnish

Method

1. Clean, wash and soak the toovar dal in water for 2 to 3 hours. Drain and keep aside.
2. Combine the dal, turmeric powder, salt and 1½ cups of water and pressure cook for 2
whistles.
3. Allow the steam to escape before opening the lid and whisk the dal.
4. Add the asafoetida, cumin seeds powder, mixed vegetables, green paste and sugar and
mix well. Simmer for 6 to 8 minutes.
5. Just before serving, add the lemon juice and serve hot garnished with coriander.
Carrot Cucumber and Rajma Salad in Mint Dressing

Ingredients
1 cup thinly sliced carrot
1 cup thinly sliced cucumber
1/2 cup soaked and boiled rajma (kidney beans)
1/2 cup sliced spring onions

To Be Mixed Together Into A Mint Dressing

2 tbsp finely chopped mint leaves (phudina)
4 tsp honey
1 tbsp lemon juice
salt to taste

method

1. Combine all the ingredients for the salad in a bowl, toss well and refrigerate for at least 1
hour.

Just before serving, add the mint dressing and toss well.

Serve immediately.

Chick Pea Salad with Mint Dressing recipe

Ingredients
2 cups drained and boiled kabuli chana (white chick peas)
3/4 cup tomato cubes
1 cup cucumber cubes
3/4 cup chopped spring onion greens and whites
salt to taste

For The Mint Dressing

1/2 cup chopped mint leaves (phudina)
1/2 cup chopped coriander (dhania)
1/2 tsp sugar
2 tbsp low-fat curds
salt and freshly ground black pepper to taste

Method
For the dressing

1. Combine all the ingredients and blend into a smooth purée in a blender. Refrigerate.

For the salad

1. Drain and wash the soaked kabuli chana. Add fresh water and salt and pressure cook the
kabuli chana for 3 to 4 whistles till they are soft. Cool completely.

Combine the kabuli chana with the remaining ingredients for the salad.

Add the dressing and mix well.

Serve chilled.

Chole ( Zero Oil Roti and Subzi Recipe)

ngredients
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 boiled kabuli chana (white chick peas)
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.

Darbari Dal ( Zero Oil Dal Recipe)

Ingredients
1/4 cup rajma (kidney beans) , soaked overnight and drained
1/4 cup toovar (arhar) dal , soaked for 15 minutes and drained
1/4 cup masoor dal (split red lentil) , soaked for 15 minutes and drained
1/2 cup bottle gourd (doodhi / lauki) cubes
1/2 cup red pumpkin (bhopla / kaddu) cubes
salt to taste
1/2 tsp turmeric powder (haldi)
1/2 cup finely chopped tomatoes
1/4 cup finely chopped coriander (dhania)
1 tsp garlic (lehsun) paste
1 tsp coriander (dhania) seed powder
1/2 tsp garam masala
1/2 tsp chilli powder
2 slit green chillies
2 tsp lemon juice
For The Garnish
1 tbsp finely chopped coriander (dhania)

For Serving
rotis or rice (chawal)

Method

1. Combine the rajma, toovar dal and masoor dal with 1½ cups of water, bottle gourd,
pumpkin, salt and turmeric powder in a pressure cooker and mix well and pressure cook
for 4 whistles.
Allow the steam to escape before opening the lid.

Mash the dal lighlty using a potato masher, add the tomatoes, coriander, garlic paste, coriander
powder, garam masala, chilli powder, green chillies and lemon juice, ½ cup of water, mix well
and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.

Garnish with coriander and serve hot with rotis or rice.

Fatless Maa ki Dal

Ingredients
3/4 cup chilkewali urad dal (spit black gram with skin)
1 cup grated onions
1 cup grated tomatoes
1/2 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
salt to taste
3/4 cup low-fat curds (dahi) , beaten

To Be Ground Into A Smooth Paste (using Little Water)

50 mm (2") piece ginger (adrak)
2 tsp roughly chopped green chillies
2 to 3 garlic (lehsun) cloves , finely chopped

For The Garnish

2 tbsp finely chopped coriander (dhania)
Method

1. Clean, wash and soak the urad dal in enough water for 3 hours. Drain and keep aside.
2. Combine the soaked and drained urad dal, onions and 1½ cups of water in a pressure
cooker, mix well and pressure cook for 3 whistles.
3. Allow the steam to escape before opening the lid. Mix it lightly using a whisk.
4. Add the tomatoes, turmeric powder, prepared paste, coriander-cumin seeds powder, chilli
powder and salt, mix well and cook on a medium flame for 5 to 7 minutes or till the dal
thickens.
5. Add the curds and mix well.
6. Serve hot garnished with coriander.

Grated Cauliflower with Peas

Ingredients
2 cups grated cauliflower
1 cup boiled fresh green peas
1/2 tsp cumin seeds (jeera)
1/4 cup sliced onions
1/2 tsp coriander (dhania) powder
1/2 tsp turmeric powder (haldi)
2 tsp finely chopped ginger (adrak)
1/2 tsp finely chopped green chillies
1 cup blanched and chopped tomatoes
1/4 cup low-fat milk , 99.7% fat-free
1 tsp garam masala
salt to taste

For The Garnish

1 tbsp finely chopped coriander (dhania)

Method

1. Heat a deep non-stick kadhai on a medium flame and when hot, add the cumin seeds and
dry roast on a medium flame for 10 seconds.
2. Add the onions, coriander powder, turmeric powder, ginger, green chillies and 4 tbsp of
water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
3. Add the tomatoes and 4 tbsp of water, mix well and cook on a medium flame for 2
minutes, while stirring occasionally.
4. Add the cauliflower and mix well. Cover it with a lid and cook on a medium flame for 5
minutes, while stirring occasionally.
5. Add the green peas, milk, garam masala and salt, mix well and cover with a lid and cook
on a medium flame for 2 minutes, while stirring occasionally.
6. Serve hot garnished with coriander.
Low calorie

Chinese Stir- Fried Vegetables recipe

Ingredients

1/4 cup sliced onions

3/4 cup shredded cabbage
1/2 cup chopped spring onions
1/2 cup sliced capsicum
1/2 cup sliced tomatoes
1/4 cup thinly sliced carrots
1/2 cup bean sprouts
2 tsp oil
1 tsp finely chopped green chillies
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped garlic (lehsun)
salt to taste
1/2 tsp soy sauce

Method

1. Heat the oil in broad non-stick pan, add the green chillies, ginger
and garlic and sauté on a medium flame for a few seconds.
2. Add the onions and sauté on a medium flame for 1 minute.
3. Add all the remaining vegetables, bean sprouts and salt and sauté
on a medium flame for 2 more minutes.
4. Add the soya sauce and sauté on a medium flame for another
minute.
5. Serve immediately.