Indian food is loved all over the world for its bold flavors, colorful spices, and comforting curries. But if you’ve ever cooked a traditional curry at home or eaten at a dhaba, you’ll know that many recipes call for a lot of oil or ghee. A layer of oil rising to the surface of a curry is often seen as an indicator of flavor and richness.
However, eating too much oil regularly can lead to problems like weight gain, sluggish digestion, high cholesterol, and heart-related issues. Many people today are looking for ways to make Indian food lighter and healthier, without losing the taste that makes it so special.
Also Read: Zero Oil Cooking: How To Cook Without Oil?
The good news is you don’t have to sacrifice flavor to cut down on oil. With a few smart cooking techniques, you can make your curries healthier and just as delicious. Let’s look at six effective ways to reduce oil in Indian curries.
1. Use Non-Stick Cookware For Everyday Cooking
One of the easiest ways to reduce oil is to switch to nonstick or earthenware, or clay pots, pans, or kadhai. Traditional iron or steel utensils often require more oil because food tends to stick and burn. In contrast, non-stick cookware allows you to sauté onions, tomatoes, and spices with just a teaspoon of oil.
Example: If you’re making dal tadka, instead of adding 3-4 tablespoons of oil or ghee to fry the tadka, you can use only 1 teaspoon in a non-stick pan. The spices still get roasted properly, and the dal absorbs all the flavor without becoming too heavy.
Tip: For recipes that need shallow frying (like koftas), try using an air-fryer or bake them in the oven. This way, you avoid the extra oil used in frying.
2. Replace Oil With Healthy Cooking Alternatives
Oil adds richness, but it isn’t the only way to bring texture and taste to curries. You can replace or reduce oil by using:
- Yogurt or curd: Adds creaminess and a slight tang without heaviness. Works well in kadhi, chicken curry, or aloo raita-based curries.
- Low-fat milk or coconut milk: Gives thickness and flavor without too much oil. Great for South Indian curries like vegetable stew or Kerala-style fish curry.
- Air-fried or baked vegetables: Instead of deep-frying baingan (brinjal) or bhindi (okra), roast them in the oven with minimal oil spray before adding to the curry.
- Nut pastes: Cashew or almond paste can replace oil or butter to give a smooth, rich texture. It blends perfectly into dishes like paneer butter masala or korma.
Example: In chole masala, instead of frying the chickpeas in oil before adding, simply pressure cook them with spices and finish with a curd-based masala. The taste remains authentic, but the dish feels lighter.
3. Dry Roast Spices For Maximum Flavor
In many recipes, we fry whole spices like cumin, mustard seeds, or garam masala in hot oil to release their flavor. While this adds aroma, it also increases oil use. A healthier trick is to dry-roast spices in a hot pan until they release their fragrance, and then grind them.
Dry-roasting enhances flavor naturally and reduces the need for extra oil to make the curry tasty.
Example: In rajma or dal makhani, you can dry-roast cumin seeds, coriander seeds, and cinnamon sticks, then grind them and add the powder directly to the curry. The flavor comes out rich and deep, even with very little oil.
4. Cook Onions Smarter
Onions form the base of most Indian curries, but caramelizing them usually requires a lot of oil. Instead, you can:
- Boil or microwave onions until soft, then lightly sauté them in just 1 teaspoon of oil.
- Make an onion paste by boiling and blending them. This creates a smooth curry base without the need for heavy frying.
- Use slow-cooking with water: Add a splash of water while cooking onions to prevent sticking, instead of adding more oil.
Example: For paneer butter masala, instead of frying onions in 5-6 tablespoons of oil, boil and blend them with tomatoes. Simmer this paste with just 1 teaspoon of oil, and then add paneer. The curry still comes out creamy and flavorful.
5. Use Water, Stock, Or Tomato Puree Instead Of Extra Oil
A common mistake while cooking curries is adding more oil when the masala sticks to the pan. Instead, sprinkle some water, vegetable stock, or tomato puree. This loosens the masala, helps it cook evenly, and keeps the dish healthy.
Example: In egg curry, instead of frying the masala repeatedly with oil, add water in small amounts while stirring. The onions, tomatoes, and spices combine smoothly, and the curry develops depth without excess oil.
Tip: Vegetable stock not only prevents sticking but also adds an extra layer of flavor. You can easily make stock by boiling leftover peels and vegetable bits.
6. Finish With Fresh Herbs Instead Of Fat
Traditionally, many curries are finished with a dollop of ghee, butter, or cream. While this adds richness, it also makes the curry heavy. You can replace this with:
- Fresh coriander or mint leaves for freshness.
- Add a dash of lemon or lime juice for a refreshing touch.
- Roasted cumin or black pepper powder for depth.
- Chopped ginger or green chilies for heat and aroma.
Also Read: The Power Of Ginger: Relieving Heartburn And Acid Reflux
Example: Instead of adding fresh cream to dal makhani, top it with coriander leaves and a dash of lemon juice before serving. It cuts through the richness and feels lighter on the stomach.
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Additional Everyday Tips To Cut Down Oil In Curries
- Plan: If you know you’ll be making curry, prep your onions and tomatoes by boiling or roasting them in bulk. Store the paste in the fridge to save time and reduce oil.
- Choose cold-pressed oils: If you do use oil, pick healthier ones like mustard oil, groundnut oil, or sesame oil in moderation.
- Portion control: Instead of cooking a heavy curry every day, alternate with lighter recipes like sambar, rasam, masoor or moong dal, which naturally need less oil.
Final Thoughts
Indian food doesn’t have to be oily to be delicious. With a few simple tweaks, like using non-stick pans, smart onion cooking, replacing oil with yogurt or nut pastes, and finishing with fresh herbs, you can make curries that are both tasty and healthy.
The beauty of Indian cooking lies in its flexibility. Spices, herbs, and slow cooking can do most of the magic; oil is just one small part of the process. By reducing oil, you not only make your meals lighter but also ensure better long-term health for yourself and your family.
So the next time you prepare rajma chawal, butter chicken, or aloo gobi, try these tricks. You’ll be surprised at how little oil you really need to make a curry taste amazing.