Avoiding oils when cooking food is one of the best thing you can do to improve your health. Our bodies runs best on whole plant based foods and not on their derivatives such as oil. When we use ingredients in their wholesome form as they are found in nature, we get the complete symphony of nutrients. When we take out oil from any plant based source, what remains is 100% FAT which for the most part gets stored in the body and becomes a cause of inflammation which becomes a basis for many healthy issues in the future. When we use oils, we leave behind fiber as well as many other nutrients that make up a whole food. Oils also damage the endothelial cells that line up in our arteries, veins, capillaries. These cells are critical to producing nitric oxide which helps dilate our arteries so the blood can flow smoothly. It is true that certain oils such as olive and coconut oils in very minimal amounts are not as destructive to health as others, but it is best to make a habit of cooking without them. Also, many store bought snacks and packaged foods contains oils so it's always best to check the label before buying. Cutting down on Oils in cooking will also help you lose weight as well.
First Step to cooking without oil:
The basic first tip to sauté with no oil is to be sure the pot/pan that you will use for cooking is hot enough before starting. If you don’t heat your pan properly before adding ingredients, the food will most likely stick. Secondly, when you start sautéing for example with onions and spices, use water/broth in small amount to avoid sticking to the pan. Once you cultivate this cooking method, you can very much use the same ingredients/spices that you have used in your own recipes cooking with oil. Amazingly, it taste delicious. You can use plant-based milk, seed or nut paste as desired etc.
* I find stainless steel to be good for my oil free cooking.
Ingredients:
2 cups cooked black-eyed peas
1 medium onion, finely diced
1 tsp cumin seeds
1/2 tsp onion seeds (a.k.a Kalonji)
1 large tomatoes, finely diced
1 medium potato, cubed
1 tsp garlic paste
1 tsp ginger paste
2 whole green chilies (optional)
1 small date, chopped (optional)
Spices
1 tsp ground coriander
1 tsp turmeric
1 tsp garam masala
1/2 tsp cayenne pepper
1 tsp mango powder (a.k.a amchur powder)
Salt and Black Pepper (as per taste)
1/2 cup finely chopped cilantro (for garnish)
Instructions:
Using a heated stainless steel pan, add cumin and onion seeds (kalonji) and dry roast the spices for a minute over a medium heat. Next, add the finely diced onions to the pan and sautéed them, until they become soft and translucent. Add little bit of water as needed if it started to brown so they don't stick to the pan. Next, add ginger/garlic paste and sautéed for few minutes. Add the spices (turmeric, ground coriander, cayenne pepper, garam masala, mango powder, 1 green chili and salt) to the sautéed onion. Mix well. Add the finely diced tomatoes stirring till the juices from the tomato started to evaporate.
Next, add the potato and mix well. Add the black eyed peas that were boiled earlier. Add small amount of water so it can better absorb the flavor of the spices. Cover and simmered for few minutes till the potatoes are nicely cooked. Uncover and let it simmer for few more minutes till the gravy reaches your desired consistency. Taste and adjust seasoning as needed. Garnish with freshly chopped cilantro and a squeeze of lemon. Serve and enjoy!
Tip: When boiling the black eyed peas, you can also add whole spices like bay leaves, cloves, cinnamon stick, cardamom and salt. Also, best to soak overnight or at least 3 or 4 hours before cooking the black eyed peas.
Variation: You can use this cooking method for any type of beans including chickpeas.
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