Kitchen Secrets: Top 5 Dishes for Low-Oil Cooking

Cooking with Less Oil: Delicious Low-Fat Meals

Cooking with less oil is great for anyone trying to keep meals lighter. These meals are still full of flavor. Even hearty dishes like lentils and zesty veggies are great for oil-less recipes. These are five recipes to prove that cutting back with oil doesn’t mean you have to skip on the enjoyment. They are great ideas that will fill your house with amazing smells!

1. Spiced Lentil Stew (Dal Tadka)

Lentils are inexpensive and can be turned into a comforting and inexpensive protein stew with hardly any work. This stew is perfect for chilly dinners. A whisper of oil is all it takes to help the dish.

Why It’s Low-Oil: Just a teaspoon of oil is needed to bloom the spices and let the lentils and aromatics do the work of balancing flavor.

How to Make It:

Take one cup of yellow lentils (moong or toor), rinse and soak for 20 minutes.

In a pot, boil the lentils with 3 cups water, 1 tsp of turmeric and a pinch of salt until soft (about 15-20 minutes).

Set the stove to medium and warm oil in a small pan. Once warm, add cumin seeds, a dried red chili, and asafoetida and allow to cook for 30 seconds.

Next, add an onion, 2 garlic cloves, and 1 tsp of ginger and allow to sauté for 4-5 minutes until the onion is golden brown.

After this, add a chopped tomato and garam masala to the same pan and cook until the tomato is soft. Add this mixture to the lentils and stir.

Allow to simmer for 5 minutes, adjust the salt and finish with chopped cilantro. Best served with steamed rice or flatbread.

Pro Tip: We recommend a pressure cooker to cook the lentils on busy days. Health wise, lentils are a great source of fiber and protein to keep you satiated, and the oil in the dish is heart-friendly.

For more lentil tips, check out Serious Eats’ guide to dal.

2. Baked Veggie Cutlets

Crispy fried cutlets without the guilt? Yes, please! These baked veggie cutlets are a crowd-pleaser for sure. Mashed potatoes and other colorful vegetables are blended together and baked with just a drizzle of oil to golden perfection.

Why It’s Low-Oil: Oil needs are lower because baking replaces frying. Using just a bit of oil to brush helps keep the flavor of the spices highlighted.

How to Make It:

Get 2 large potatoes and boil them until soft and mashed.

Then, get 1 cup mixed veggies (carrots, peas, beans), steam them, and mash them coarsely.

Take your potatoes, and mashed mixed veggies, along with 1 tsp cumin powder, 1 tsp coriander powder, 1 tsp chili powder, and 2 tbsp chopped cilantro, then mix them all together. Add some salt.

Form your mixture into 8-10 patties, lightly brush them with 1 tbsp oil.

Put your oven to 400°F (200°C). Bake the patties for 20-25 minutes, flipping halfway through, until golden and place them on a tray with a flour paper.

Enjoy with some mint chutney or ketchup.

Pro Tip: Extra binding with a tablespoon of gram flour (besan) along with the nutty flavor which is in place of the eggs.

Health Perk: Energy-packed carbs come from the potatoes and the vitamins and fiber come from the veggies. Since the baking is done specially to keep the fat down, it is guilt-free to snack on.

Find more baking tips on Bon Appétit.

3. Stir-Fried Greens with Garlic

Every plate needs to have leafy greens. Not only is it filling, but this quick stir-fry also adds almost no oil. Think of soft, tender and leafy greens with garlic and spices.

Why It’s Low-Oil: Using a non-stick pan and just a teaspoon of oil helps the greens cook in their own steam without losing any of their nutrients or flavor.

How to Make It:

Take 4 cups of greens to prep (spinach, fenugreek, or mustard leaves) and wash them well before draining the water.

On medium heat, add 1 tsp of oil to a non-stick pan. Then add 1 tsp of cumin seeds and 2 minced garlic cloves and let it cook for 30 seconds.

Add the greens, 1 chopped green chili, and a little bit of turmeric. Make sure to stir-fry for 3-5 minutes, until the greens are wilted but still bright.

Add lemon juice and salt. Eat it with flatbread or just enjoy it as a side.

Pro Tip: To retain the nutrients, do not fully cook the greens. They should still be a little crisp. For spiciness, add a pinch of red chili flakes.

Health Perk: This dish is low-calorie and supports digestion because of the low oil.

For stir-fry techniques, visit The Kitchn.

4. Steamed Rice Cakes (Idli) with Coconut Chutney

Fluffy, soft rice cakes are a breakfast favorite that also make a light meal, snack, or even a delicious oil-free treat. Paired with coconut chutney, they are naturally low in oil and high in satisfaction.

Why It’s Low-Oil: Steaming food doesn’t need any oil, and the chutney only calls for a teaspoon for ‘tadka’ or spice oil. Fermentation gives a tangy depth but no extra fat.

How to Prepare It:

Soak 1 cup rice and ½ cup urad dal separately for 6 hours. Blend with a dash of salt and water for a smooth batter.

Let the batter ferment for 8 to 10 hours, or overnight, until it becomes bubbly.

Grease the idli molds with a few drops of oil. Pour the batter into the molds and steam for 10 to 12 minutes, or until a toothpick inserted into the batter comes out clean.

For the chutney, blend ½ cup grated coconut with 1 green chili, 1 tbsp roasted gram, and a small piece of ginger with water, then season to taste and set aside. Heat 1 tsp oil and add ½ tsp mustard seeds, a few curry leaves, and pour it over the chutney.

Serve the idlis hot with the chutney.

Pro Tip: For cold weather, place the batter in a warm, switched-off oven to help it rise.

Health Perk: Fermented foods like idli improve gut and digestive health. Together the rice and dal give a complete and balanced amount of carbohydrates and proteins. The chutney provides healthy coconut fat.

Get a hold of the basics of steaming on Love and Lemons.

5. Grilled Paneer in Tandoori Style

Paneer is a protein that can be enjoyed any number of ways. This grilled preparation brings tandoori flavors while avoiding a heavy oil marinade. It’s smoky and spiced making it fit for a light meal or a starter.

Why It’s Low-Oil: A yogurt marinade is tandoori style and tenderizes the paneer. While grilling, oil is only brushed for those pretty char marks.

How to Make It:

Mix ½ the cup of yogurt with 1 tsp chili powder, cumin, coriander, and garam masala, 1 tbs lemon juice, and 1 tsp grated ginger.

Cube 200 g of paneer and put it in the marinade for 30 minutes.

Get a grill pan or use the oven broiler and preheat. For grilling, the pan should be brushed with 1 tbsp oil a few times.

Paneer cubes can be skewered or placed directly on the pan. After 8 to 10 minutes, grilling should be done and golden on the one side. At the halfway point, turn it.

Accompany the dish with sliced onion and mint chutney.

Pro Tip: It is recommended to soak paneer in warm water for 10 minutes before marinating, this keeps it soft.

Health Perk: Because of the yogurt, the paneer also improves its digestibility. Grilled preparations of food also help with low fat diets.

For grilling tips, check out Serious Eats.

Bonus Tip: Be Smart About Smarten Up

Not using any oil doesn’t mean ruining the flavor of your food. Use spices such as cumin, turmeric, and chili to add flavor. Fresh herbs, lemon juice, and yogurt become creamy without adding calories, and they add creaminess and flavor. Try non-stick pans, steaming, or baking to your ease and health. Healthy and hassle-free. Consider these recipes to be just the beginning. You can follow your preferences and do ingredient combinations to make sure every meal is a win for your body and soul.

Must read: How to Make Maida Dishes Healthy: Simple Tips for Guilt-Free Cooking

FAQs

How can I make lentils and zesty veggies more flavorful without oil?

Using spices, fresh herbs, and aromatics like garlic and ginger can enhance flavor. Bloom spices in minimal oil or water to release aromas.

Are low-oil baked veggie cutlets as tasty as fried ones?

Yes, baking with a small brush of oil retains crispiness while keeping the dish healthier. Using binding agents like gram flour enhances texture.

Can I steam rice cakes with coconut chutney without oil entirely?

Yes, steaming requires no oil, and only a teaspoon is used for tadka in the chutney. Fermentation adds flavor depth naturally.

How to retain nutrients in stir-fried greens with garlic?

Cook greens briefly in a non-stick pan with minimal oil. Avoid overcooking to maintain crunch and nutrients.

Is grilled paneer healthy for low-fat diets?

Yes, yogurt-based marinades tenderize the paneer and minimal oil during grilling keeps fat content low while adding flavor.

Find the healthiest cooking oils to enhance your meals with flavor and nutrition in this video –

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