Zero Oil South Indian Vegetarian Lunch Thali I Heart Healthy I Weight Loss

Namaste welcome to gita's Kitchen recently a subscriber had asked me for some recipes uh to show for her husband who has some heart ailments so generally when we think of heart disease or cardiovascular disease the doctors tell us to reduce our oil intake so I was thinking how but at the same time the food should be tasty it should not be just boring vegetables so I said let me make a tasty recipe and then we thought why not I make a full thali South Indian vegetarian thali zero oil so let's start so in this menu I am giving you lot of fiber rich foods with zero oil there is no oil at all on my countertop for use today and the menu we are going to make is a cucumber raita carrot and mango salad beetroot and onion curry curries and dry sabji and another very good high fiber vegetable is this cluster beans or gawarf Ali that is another sabji or with along with some Dal we are going to make and mooli that is this radish sambar Rasam and curds so shall we first we will cook tour Dal for the sambar I've taken 1 3 cup after washed it and added four times the quantity of water we'll pressure cook this Dal for three whistles so that it becomes nice and soft foreign so for that I am taking 4 teaspoons of coriander seeds or dhania 1 teaspoon of Chana Dal and these are the kashmiri red chillies which are not spicy so I have taken about four of them if you are taking the spicy chilies just use two or three now I am just dry roasting all the spices without adding any oil when it is well roasted remove it onto a plate when coal will make this into a coarse powder for the sambar for making the sambar pour about 2 cups of water in a pan so I have peeled and sliced into rounds 1 radish so add it to this water add turmeric powder and salt to taste let this boil till the radish is well cooked coarse powder this is also ready see let's check our mooli or radish it has cooked very well [Music] now we'll have a look at our Dal also the Dal also is very well cooked just mash it very with the back of a spoon [Music] I am reserving just a little bit of Dal for the Rasam remaining there we'll add it to the sambar so this cooked Dal now goes into the sambar [Music] also we'll add in our freshly ground sambar Masala powder mix it well and allow it to again boil for a few minutes now I'm adding a few heating crystals to this so that it dissolves in that sambar I'm adding a teaspoon of Tamarind paste we didn't add it at the beginning because we wanted the radish to cook well now I am adding The Tamarind paste also and let it all come together and boil see the sambar is boiling very well and has reached the right consistency I am adding a few fresh Curry leaves to this can you see I'll switch off the sambar now we only have to do the third cup or tempering for this again no oil just dry roast 1 4 teaspoon of mustard seeds a pinch of methi seeds that is fenugreek see even without oil the mustard is spluttering well we'll just wait for the methi seeds also to become reddish a little bit and finally I am going to add some cumin seeds to this just a little bit not much because we are just using it for a sambar tadka is also ready pour it on top of the sambar are perfectly done flavorful sambar is ready with just zero oil next we'll make a tasty rasan for this again we'll make a fresh Rasam powder here I have about one teaspoon of turadal now along with that I am adding one teaspoon of cumin seeds or jeera and about a teaspoon of black pepper seeds green dry roast them till the dals and spices are well roasted again no oil no ghee just dry roasting to this I am also adding a few Curry leaves this two or three PODS of garlic this is optional but I'm adding it because garlic and onion are both heart friendly so it is a good choice to add it I'm getting a lovely Aroma in my kitchen with the roasting of the pepper and the curry leaves now I'll switch this off transfer it to the blender jar when cool we'll make it into a powder for the Rasam for making Rasam I have taken 2 cups of water we'll just add half a teaspoon of this Tamarind paste into it if you have Rod Tamarind you can soak in water extract the juice burst for sambar and Rasam this makes life a little easier that's why I've used The Tamarind paste next add a pinch of turmeric powder a pinch of Hing I have chopped two small ripe red tomatoes chop it into small pieces add it this is the cooked Dal which we reserved when we boiled it for the sambar so just about one or two tablespoons of cooked Dal add that also and allow it all to come to a boil we have not added the salt so I am just adding the required quantity of salt Rasam powder of Curry leaves black pepper jeera and Dal is ready when this starts boiling We'll add the Rasam powder crsm is boiling very well now just make sure that your tomatoes have become nice and soft now at this stage add a freshly made Rasam Masala to this reduce the flame when you add the Masala as it will tend to boil over and always cook Rasam over a low flame not on a high flame just allow it to boil for a minute or two more till it starts frothing once again that's it now we'll switch this off and top it up with some generous amount of fresh coriander leaves for additional tanginess here I have taken just about a teaspoon of lemon juice I have squeezed now I'm adding it to the recipe so our tasty Rasam is done now as usual we have to do the third cup so today zero oil so no oil no ghee so in a pan I'm just going to dry roast one dry red chilli and half a teaspoon of cumin seeds or jeera roast it till you get a very good aroma of the roasted jeera also add a few mustard seeds Just A Pinch and roast that also till it splatters when the mustard starts flattering and the jeera is also very roasted add this tempering to the recipe aromatic tomatoes ready once it is done immediately cover it so as to retain the flavor of the Rasam next we'll make a cluster beans cluster beans also known as kotavarangai or gawarfali in Hindi this again zero oil so here I have soaked some yellow moong Dal right at the bin it has been soaking for about half an hour now so just take about three to four tablespoons of this moong Dal and we'll add some water to it and we'll boil till it is nearly done here I have washed and chopped some of this cluster beans it's a very very good food for diabetics weight loss heart patients everybody because of its high fiber content now we'll add some water to this and allow this also to cook I'm adding some salt to this cluster beans and a pinch of turmeric powder to this Dal see our Dal is to twelve all the water has been absorbed also our guava funny the cluster beans is also very cooked we can switch this off drain out the vegetable and add it to the Dal are you cooking so if at any time you find it sticking to the pan just add one or two spoons of water that's it and give it a good mix and over a low flame mix it well so that the sabji remains dry and fluffy a very very healthy sabzi we'll switch this off now and finally we'll do the tempering for this ground nuts will dry roast it and coarsely powder it and add to the sabzi this is only to give it a crunchy bread foreign next add in about two teaspoons of urad Dal and 2 dry red chillies in all my recipes today I am using only the bed again or the kashmiri gray red chilli which is not spicy so depending on the one you use you decide how many you want to use dry roast this also the dals have become a slightly reddish color now remove this also add it to the same exercise allow it to cool a little bit then we'll make it into a coarse powder see I used only the pulse mode two or three pulses and this is perfectly done add this powder to your something mix it well so that now your sabji has salt spice and a little bit of crunchiness from this dals and peanut also finally We'll add in some fresh Curry leaves to it this is some fresh grated coconut this is optional if you want to add if you want to leave out coconut you can just have this cluster beam sporial or Kotor and griporeal as it is very healthy full of fiber with the goodness of moong Dal and tasty to no compromise on taste at all next we'll make a beetroot Courier I have taken one beetroot washed peeled and chopped it and kept ready now here again we'll heat a pan zero oil so first I'll just add half a teaspoon of mustard seeds next add in some urad Dal to dry red chillies leaves and on a low flame dry roast all these together [Music] see the dance have become a reddish color I have one onion which I have chopped I am adding the onions now we'll saute the onions also like this in a dry pan only without adding any oil foreign we can add some salt to the onions so it will help to add some moisture while cooking just add one or two spoons of water that's it and continue saucing the onions about till they add nearly cooked [Music] whenever you feel it is getting a little dry and again one or two teaspoons of water foreign [Music] vegetable you are using it should be well cooked but with zero oil so from time to time just add it one or two teaspoons of water as we do want it to get burnt and stick to the pan either next I am adding this chopped beetroot pieces to it now we'll add just sufficient water for the beetroot to cook a little bit of chili powder for some taste now we'll cover this and allow it to cook till done from time to time just open the lid and check and if you feel it requires you can add a little bit more of water don't add too much just enough for it to cook the beetroot so that all the water is absorbed [Music] see all the water has been absorbed and the Beet Root is also well cooked and done with the lovely flavor of onions I am not adding fresh coconut to it if you want you can add we have already added coconut to the cluster beams so I don't want to add it again now we'll switch this off foreign for this I have taken half a cup of curd this is made from low fat milk or toned milk you can use that set the curd and then beat it very well foreign salt one cucumber I have grated I'll add it also give it a good mix and a teaspoon of chopped green chillies just one or two Curry leaves a few coriander leaves on top and mix it all very well just sprinkle a small pinch of chili powder on top this is just for the visual appeal because we have already added green chillies to it now to get added flavor I am just taking about 2 teaspoons of cumin seeds or jeera we'll dry roast it see when your zeera is very well roasted and you get a very good aroma you can switch this off transfer it to your blender jar and when coal will make it into a powder we have Blended a roasted jeera lovely flavor you get even just when you open the blender there it's just awesome add it to your writer again a little more coriander leaves on top so your tasty cucumber raita done and ready our next item is a seasonal salad or you can call it as a seasonal pickle zero oil using this tanginess of the raw mangoes and crunchy carrots so here I have some carrots which I have peeled and chopped finely to this I have one raw mango which I washed and cut into fine pieces just add a few green chilies half a teaspoon of green chillies this is some grated Ginger I'm adding to that a pinch of this pink Himalayan salt toss it all well together finally top it up with some fresh coriander leaves your colorful crunchy and healthy carrot mango salad is also ready finally we'll make some meal more near more is nothing but a buttermilk or Chasse again for this I have used low fat milk set it into curd and then turned it into buttermilk just a pinch of this pink salt and a little bit of this roasted and powdered jeera it's a very good Digestive and it tastes great too next we'll dry roast the apalam since it is a zero oil cooking so no frying of a plum only dry roasted apple and foreign is also ready now our thali is done even the roasted a plum and the buttermilk is ready but I think I can hear some people asking me Amma what about a sweet you have not added any sweet so again I'll show you one zero oil or ghee sweet for this I have taken about half a cup of Bohan or aval the thick variety washed it and just soaked it in a little bit of water and kept ready this is 1 3 cup of jaggery so in a pan first I am going to lightly roast some cashews and raisins I just remove this and keep it aside add the jaggery to the pan and we'll also add a little bit of water to it now the jaggery has dissolved if you feel your jaggery has impurities you can filter it at this stage and put it back on the pan I just wait till it starts boiling and thickens a little bit the jaggery syrup has started boiling now we'll add this soaked poha is rice flakes mix everything together [Music] keep the flame low so that it doesn't stick to the base [Music] see it has come together nicely so our aval kesari or poha kesari is ready we'll switch it off I'm adding some cardamom powder for flavor mix it well together and transfer it into your serving Bowl [Music] foreign roasted cashew and raisins to this our tasty poha halwa or poha kesari as part of our no oil cooking no oil nogi is now ready now we are ready to serve out our thali so first let me say about the sweet this is our raita cucumber raita carrot and mango salad beetroot Curry that is a dry sabji with onions this is our cluster beans purial with a little bit of coconut and basically with moong Dal in it I have already served out the sambar the only sambar next we'll serve out our steaming hot Rasam we have shifted to single polish rice which is very healthy so for basically South Indians rice eating people single polish rice is good because it has a high fiber content I have served out the rice and now the roasted aplam also and here I have the buttermilk or near more [Music] this is only a sample of a zero oil South Indian veg study it is only a guideline to show you how it is possible to cook with zero oil or ghee and have a very healthy and nutritious lunch you can try out your own various combinations otherwise generally what we do cooking we think you just put the pan on the gas and first thing we add oil and you know sometimes people add lot of oil and keep on frying it oil and ghee and masalas and things like that this way it's an excellent healthy nutritious lunch with lot of colorful vegetables and with locally available ingredients try out your own combinations and let me just tell you a small tip when I made this I did not announce to my family that it is zero oil cooking I served it to them for lunch and there was no compromise on taste it tasted as good as the one which we use oil definitely keep in mind that individual requirements may vary so please do according to the advice of your medical experts your doctors and even otherwise for people you know who are the diabetic or those who want to lose weight it is a very good idea to cut down all your oils thank you for watching the video please subscribe to gita's kitchen and we'll meet again 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Channel: Gita's Kitchen

Views: 74,897

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Id: HJwMgh9cHes

Length: 26min 45sec (1605 seconds)

Published: Tue Apr 11 2023