Sauteing in water instead of oil might sound strange and even a little yuck to someone who loves delicious food. In fact, right now I can imagine some of you shaking your heads going, oh, come on! But trust me when I say that it makes almost no difference to the flavor of many Indian foods, like curries and dals. And it can be your waistline’s best friend.
Most Indian recipes start out with a “tadka” or “phodani” of oil, where you heat some oil then add spices like mustard, cumin, chillies, and asafoetida. The oil extracts the flavor of the spices, helping it mingle with the foods.
Most of my Indian recipes start this way too, except — having always been health conscious– I usually cut down the oil to just about a teaspoon or, at most, a tablespoon, which then gets split into several servings. But recently a great deal of research has emerged that shows cutting added fats from your diet altogether (yes, even that teaspoon) can be extremely beneficial to health. Bill Clinton, the first name in veganism today, says he’s done it, and his cardiovascular health has never been better. He’s also lost a lot of weight.
Now I know that some fat is essential in your diet, but many foods already contain fats– even those you wouldn’t imagine would. For instance, there are small amounts of fats in lentils, beans, grains, and most veggies and fruits, and fairly large amounts in nuts and some veggies like avocados and olives. Soymilk has fats, and so does tofu. So cutting out added fats — even the good ones like olive oil which contain the same amount of calories as the unhealthy fats– is not going to leave you missing an essential nutrient.
Still, I was one of the skeptics until I actually got started with fat-free Indian cooking, mostly after hearing about it from my good friend, Dr. Nandita Shah of the nonprofit Sharan, who travels around India with her Peas vs. Pills workshops. Nandita starts many of her recipes by sauteing in water or stock. So I decided to give it a go, and over the months I’ve made –on and off– several Indian recipes without any added fat that I’ve absolutely loved.
There are some things to keep in mind when you take oil out of the equation while making Indian food, and the chief among these is that you do not– absolutely do not– add raw whole or powdered spices to water. Spices already contain some oil, so if you even toast them on a dry skillet before you powder them, or before you add the water, you won’t go wrong. Garlic and ginger, on the other hand, will do fine when sauteed in water or on a dry skillet. You can even sputter your mustard seeds and cumin seeds in a dry skillet.
As the new year bears down on us, I am trying to find ways to make my diet even healthier than it already is because with each passing year the pounds get harder to shake off. Today, I want to share with you my recipe for a very simple but utterly flavorful dal made with absolutely no fat, but so delicious that no one would know. I like mixing this with some cooked cracked wheat (a delicious, low-glycemic alternative to rice), or just slurping it up like a soup.
This time, I served it up with some Phulkas. Phulkas are fat-free versions of that popular Indian bread, the chapati. Phulkas are rolled slightly thicker, cooked partly on a hot griddle, and finished off directly on the gas burner where they puff up into a ball. Think skinny pitas, but softer.
I didn’t have a chance to photograph my phulkas puffing up on the burner because my photographer, Desi, was not available when I made them and I couldn’t do both jobs– roasting the phulkas and photographing– at once, but I promise to get him to take some pictures over the next couple of days and post them here so you’ll know how they should look. I will also be posting more fat-free and very low-fat recipes over the next few weeks, so if you’re interested in learning more about healthy ways to cook Indian– and other– food, keep an eye out.
Now tell me, what is your new year’s resolution?
Fat-Free Tomato Dal
(Makes six servings)
1 cup tuvar dal (pigeon peas), boiled until really tender and mushy, preferably in a pressure cooker
2 large tomatoes, finely diced
1 large onion, finely diced
1 tbsp grated ginger
1 cup coriander leaves, chopped
1 tbsp sambar powder (since sambar powder is usually pre-roasted, you don’t need to roast this first)
1/4 tsp turmeric
Heat a skillet and add the turmeric to it. Roast it for just about 30 seconds, stirring, and then add 1/4 cup of water or vegetable stock.
When the water simmers, add the onion, ginger, and half the coriander leaves. Add a pinch of salt.
Saute the onions until they begin to turn translucent and get soft. Now add the tomatoes and the sambar powder and stir them well to mix. Cook, stirring, until the tomato’s completely broken down. Add a tiny bit of water if necessary to help it along.
Add the cooked dal and salt to taste. Bring to a boil, then lower the heat to a simmer and let it cook about 10 minutes. Add water if the dal is too thick.
Turn off the heat and garnish with the remaining coriander leaves.
Nutrition estimate per serving: Calories 82.1, Total fat 0.4 grams, Dietary fiber 3 grams, Protein 4.3 grams, Sugar 0.1 grams
Phulkas (Puffy, Fat-Free Chapatis)
(Makes 6 servings of 3 phulkas each)
2 cups whole-wheat chapati flour or regular whole-wheat flour
1/2 tsp salt (use powdered salt, not granular)
Water for kneading
Add the salt to the flour and mix well. Add water, a little at your time, and knead the dough to a firm but pliable consistency. You don’t want a sticky dough because it will be hard to handle and the phulkas won’t puff up.
Divide the dough into 18 portions, and roll each into a circle, about 4 inches in diameter. You don’t want to roll your phulkas too thin because they won’t puff up if you do, and you want to roll them as evenly as you possibly can– which means they should not be thin in some places and thick in others.
Heat a cast-iron or nonstick griddle on the stove, and keep another burner free to finish the phulkas. If you have an electric stove, you can buy a steel grill (it looks like a small cooling rack) at some Indian grocery stores that you can place on top of the stove grill so your phulkas won’t come in direct contact with the coils and burn.
Once the griddle is very hot, place one phulka on it and when bubbles start to appear, flip it over and let it go for about 15 seconds.
Light the other burner and using a pair of tongs (preferably something that won’t pierce through the phulka) place the phulka directly on the flames. It should start to puff up immediately.
As soon as it puffs up, turn it over and let the other side cook for 15 seconds. Be quick and watchful because you don’t want your phulka to turn to cinder. That said, this is all very easy once you’ve gotten the hang of it.
Store the prepared phulkas while you make the rest by stacking and wrapping them in a kitchen towel. Don’t put them in a closed box because they’ll sweat.
Eat them fresh and hot. They are really soft fresh but will harden as they stand. To refresh them, zap them in the microwave for a few seconds, but they do taste best just off the stove.
Nutrition estimate per serving of three phulkas: Calories 217.4, Total fat 1.2 grams, Potassium 204.2 mg, Dietary fiber 7.9 grams, Sugar 0.1 grams
I haven’t posted pictures of my little ones for a while, so I’ll leave you with some very cute shots of Opie, Pie and Lucy enjoying their Christmas treats.