How to prep low-oil curries under ₹30 per meal?

Question

How do you prep low-oil curries for under ₹30 per meal? Learn recipes and techniques for healthy, budget-friendly, and delicious dishes.

Answer 1

To prep low-oil curries under ₹30 per meal, focus on using inexpensive, seasonal vegetables, lentils, and beans as your base, and rely on spices and herbs for flavor instead of excessive oil. Plan your meals around budget-friendly ingredients and cook in bulk to save time and money.

Detailed Explanation:

Preparing low-oil curries on a tight budget requires careful planning and smart ingredient choices. Here's a step-by-step guide:

1. Ingredient Selection: Prioritize seasonal vegetables like potatoes, onions, tomatoes, spinach, cabbage, and cauliflower, which are generally cheaper. Lentils (dal) like masoor dal, toor dal, and moong dal are excellent sources of protein and are very affordable. Beans like kidney beans (rajma) and chickpeas (chana) are also great options. These form the bulk of your curry.

2. Spice Power: Spices are your best friend when reducing oil. Use a variety of spices like turmeric, cumin, coriander, chili powder, garam masala, and mustard seeds to create flavorful curries. Buy spices in bulk to save money in the long run. Fresh ginger, garlic, and green chilies also add a lot of flavor and are relatively inexpensive.

3. Cooking Method: Start by dry-roasting your spices to enhance their aroma. Then, sauté onions and other vegetables in a minimal amount of oil (1-2 teaspoons per serving). Add your spices and cook them well before adding the lentils or beans and water. Pressure cooking or slow cooking can help develop flavors and tenderize ingredients with minimal oil.

4. Bulk Cooking: Cook large batches of curry and store them in the refrigerator or freezer. This saves time and reduces the overall cost per meal.

5. Budgeting: Plan your meals in advance and create a shopping list to avoid impulse purchases. Check local markets for the best deals on vegetables and lentils. Consider growing your own herbs like coriander and mint to save money.

6. Example Recipe (Masoor Dal): Sauté 1 chopped onion in 1 tsp oil. Add 1 tsp ginger-garlic paste and sauté. Add 1 chopped tomato, 1/2 tsp turmeric, 1 tsp chili powder, 1 tsp coriander powder, and salt to taste. Sauté until the tomatoes soften. Add 1 cup masoor dal (washed) and 3 cups water. Pressure cook for 3-4 whistles. Garnish with fresh coriander.

Pro Tip:

Use a non-stick pan to further reduce the amount of oil needed for cooking. This prevents food from sticking and burning, allowing you to use less oil without compromising the taste or texture of your curry.