Zero Oil: Veggies in Spinach Sauce

Last Updated: Nov 04, 2009, 09:56 AM IST

Smita Mishra

For all those who suffer from ailments such as heart disease, diabetes, hypertension and obesity and for dieters who want to cut down on oil but are unable to do so because of the absence of toothsome options, here is a recipe that can be cooked without oil and is delicious too.


250 gms spinach
3 tsp green peas
3 tsp chopped mushrooms (optional)
3-4 tsp cottage cheese cubes
1 tsp cumin powder
1 tsp black pepper
1 small tomato chopped
1 small onion cut in rings
1 tsp crushed walnuts (rich in Omega3, however it is optional)
2 tsp chopped garlic
1/3 tsp garlic paste
1/2 tsp finely chopped ginger
1 green chilli chopped
½ cups chopped spring onions
Salt to taste


Boil water and add whole spinach leaves and cook for 2 minutes. Remove, chop and puree.

Mix all other ingredients in the spinach (except walnut and onion rings) and transfer into a baking dish.

Decorate with onion rings and criushed walnuts. Microwave on high for 5-6 minutes. Grill for another 3-4 minutes. Serve hot with chapattis.

You can also add a spoonful of cream/ a dash of mustard oil or butter or sprinkle cheese for taste.