1. Change Your Cooking Method
The most effective way to cut down on oil is to use less of it. This doesn't mean eating boiled food; it means embracing modern cooking techniques that deliver flavour without the fat. Air frying is a game-changer for recreating the crispy texture of favourites
like samosas, pakoras, and kebabs with just a teaspoon of oil or none at all. Similarly, baking or roasting vegetables in an OTG or even a pressure cooker can achieve a wonderful caramelised result with minimal oil. For dishes like dal, rajma, and chole, pressure cooking requires only water and spices to cook them perfectly. Even steaming, a traditional method for dishes like idli and dhokla, can be used for fish and vegetables to retain nutrients and avoid oil altogether.
2. Master the Art of Water Sautéing
The foundation of many Indian gravies starts with sautéing onions, ginger, and garlic. The common instinct is to use a generous amount of oil, but water or vegetable stock works just as well. Start with a hot, high-quality non-stick or cast-iron pan and add a few tablespoons of water. The aromatics will soften and brown as the water evaporates. If things start to stick, simply deglaze the pan with another splash of water. This technique lifts the flavourful browned bits from the bottom of the pan and incorporates them into the dish, creating a rich base without the added fat and cost of excess oil.
3. Use Ghee Strategically
While a tub of good quality ghee may seem more expensive upfront than a bottle of vegetable oil, its value lies in its potency and high smoke point (around 250°C). You often need less ghee to achieve a rich, nutty flavour compared to neutral oils. Ghee is excellent for high-heat applications like making tadka, as it remains stable and doesn't break down into harmful compounds. Rather than using oil for everything, consider using a small amount of ghee for finishing dals, spreading on rotis, or for dishes where its distinct flavour can shine. This selective use makes it a cost-effective choice in the long run, adding flavour and nutrients like fat-soluble vitamins that most refined oils lack.
4. Rely on Flavourful Pastes and Curd
Richness in a curry doesn't have to come from a layer of oil. You can build incredible depth of flavour using other ingredients. Instead of frying onions and tomatoes, try using a paste of boiled or roasted onions for a naturally thick and flavourful gravy base. Nut pastes made from a small handful of cashews or almonds can provide a creamy, luxurious texture to dishes like kormas. For a lighter, tangy creaminess, plain yogurt or curd is an excellent substitute for oil in many curries. These alternatives not only reduce oil consumption but also add their own unique nutritional benefits and layers of flavour to the final dish.
5. Dry Roast Your Spices
Blooming spices in hot oil, known as tadka or tempering, is a cornerstone of Indian cooking. However, you can extract immense flavour from whole spices like cumin, coriander, and mustard seeds by toasting them in a dry pan over low heat before grinding or adding them to a dish. This dry-roasting process awakens their essential oils and deepens their aroma, meaning you need less fat to carry the flavour. For many recipes, you can add the dry-roasted ground spices directly to your water-sautéed masala or curry, significantly cutting down on the oil needed for the final tempering without compromising on the authentic taste.
