LOW-CALORIE SABJIS & DIPS
Indian Recipes Under 150 kcal Per Serve
A handy collection of light yet flavour-packed Punjabi, Gujarati and South Indian style vegetable dishes and
healthy dips, perfect for weight-loss without fasting or heavy exercise. All recipes use minimal oil (about 1 tsp
or less) and everyday kitchen ingredients.
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SABJIS (MAIN VEGETABLE DISHES)
Baingan Bharta (Roasted Eggplant Mash) - 120 kcal per katori
Ingredients:
- 1 large eggplant (350400g)
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 12 green chilies, chopped
- 1tsp gingergarlic paste
- 1tsp mustard or groundnut oil
- tsp cumin seeds
- tsp turmeric
- tsp redchili powder
- Salt to taste
- Fresh coriander
- Pinch garam masala (opt.)
Method:
Roast eggplant on open flame or in oven until skin chars and flesh is soft. Cool, peel and mash.
Heat oil, add cumin. When it splutters add onion; saut till soft. Stir in gingergarlic, then tomato, turmeric, chili
powder, salt; cook to a paste. Add mashed eggplant; cook 5min on low. Finish with garam masala and
coriander.
Tinda (Apple Gourd) Masala - 90 kcal per katori
Ingredients:
- 300g tinda, peeled & cubed
- 1 small onion, chopped
- 1 tomato, chopped
- 1 tsp oil
- tsp cumin seeds
- tsp turmeric
- tsp coriander powder
- tsp redchili powder
- Salt & chopped coriander
Method:
Heat oil; splutter cumin. Add onion, saut 2min. Add tomatoes & dry spices; cook to masala. Add tinda cubes +
cup water, cover & simmer 10min till tender. Garnish with coriander.
Palak Paneer Light (with LowFat Paneer) - 140 kcal per katori
Ingredients:
- 200g spinach leaves
- 100g lowfat paneer (or tofu), cubed
- 1 small onion
- 1 small tomato
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- 1 green chili
- 1tsp oil
- 1tsp gingergarlic paste
- tsp garam masala
- Salt, pinch turmeric
Method:
Blanch spinach 2min, rinse cold, blend with chili to a pure. Heat oil; saut onion till golden. Add gingergarlic,
tomato, turmeric; cook to paste. Add spinach pure, salt, paneer cubes; simmer 3min. Finish with garam
masala.
Capsicum Besan StirFry - 100 kcal per katori
Ingredients:
- 2 medium green capsicums, thin strips
- 2Tbsp besan (gram flour)
- 1tsp oil
- tsp mustard seeds
- tsp turmeric
- tsp redchili powder
- Salt
- Curry leaves
Method:
Dryroast besan until nutty; keep aside. Heat oil; splutter mustard & curry leaves. Add capsicum, turmeric, salt;
cook 45min crisptender. Sprinkle roasted besan & chili powder; toss 1min.
LaukiChana Dal Sabzi - 110 kcal per katori
Ingredients:
- 250g bottle gourd, cubes
- cup chana dal (soaked 1h)
- 1tsp oil
- tsp cumin seeds
- tsp turmeric
- tsp coriander powder
- Salt
- Coriander leaves
Method:
Pressurecook soaked dal 1 whistle. Heat oil; splutter cumin, add spices, then lauki cubes. Add cup water +
salt; cook till soft. Mix cooked dal, simmer 3min, top with coriander.
AlooGobi Lite - 130 kcal per katori
Ingredients:
- 200g cauliflower florets
- 150g potato cubes
- 1tsp oil
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- tsp cumin seeds
- 1 small onion
- 1 tomato
- tsp turmeric
- tsp cumincoriander powder
- Salt, chili powder
Method:
Parboil cauliflower 2min. Heat oil; splutter cumin. Add onion; saut. Stir in tomato & spices to make masala.
Add potatoes, little water; cover 5min. Add florets; cook till both tender.
Methi Mutter (Fenugreek & Peas) - 120 kcal per katori
Ingredients:
- 2 cups fresh methi leaves, chopped
- cup green peas
- 1 tsp oil
- 1 small onion pure
- 1 small tomato pure
- 1 tsp gingergarlic paste
- tsp turmeric
- tsp cumincoriander powder
- Salt
Method:
Blanch methi 1min, squeeze. Heat oil; cook onion pure till light brown. Add gingergarlic, tomato pure, spices;
saut 3min. Add peas + cup water, cook 5min. Add methi, simmer 3min.
CarrotBeans Poriyal - 90 kcal per katori
Ingredients:
- 1 cup finely chopped carrots
- 1 cup chopped French beans
- 1 tsp oil
- tsp mustard seeds
- tsp urad dal
- 1 dried red chili
- Curry leaves
- Salt
- 2 Tbsp grated coconut
Method:
Heat oil; splutter mustard, urad, chili, curry leaves. Add veggies + salt + 2 Tbsp water; cover 6min till
crisptender. Stir in grated coconut; cook 1min.
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HEALTHY DIPS & CHUTNEYS
MintCoriander Chutney - 15 kcal per Tbsp
Ingredients:
- 1 cup coriander leaves
- cup mint leaves
- 1 green chili
- inch ginger
- tsp roasted cumin powder
- Salt, lemon juice
Method:
Blend everything with 23 Tbsp water to a smooth chutney.
TomatoGarlic Chutney - 20 kcal per Tbsp
Ingredients:
- 2 ripe tomatoes, chopped
- 3 garlic cloves
- 2 dry red chilies
- tsp oil
- Salt
- Pinch hing
Method:
Heat oil; saut garlic & chilies 30sec. Add tomatoes & salt; cook till thick. Cool & blend with hing.
Beetroot Raita - 50 kcal per 100ml
Ingredients:
- cup grated beetroot (steamed)
- 1 cup lowfat curd
- Salt, roasted cumin powder
Method:
Whisk curd, fold in beetroot & spices; chill before serving.
Roasted Red Pepper Yogurt Dip - 40 kcal per 2 Tbsp
Ingredients:
- 1 red bell pepper, roasted & skinned
- cup hung curd
- 1 garlic clove
- Salt, black pepper
- 1 tsp lemon juice
Method:
Blend all to creamy consistency; garnish with parsley.
PeanutCurd Dip (Light) - 60 kcal per 2 Tbsp
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Ingredients:
- 2 Tbsp roasted peanuts (powdered)
- cup lowfat curd
- 1 small green chili, minced
- Salt
- Chopped coriander
Method:
Mix all ingredients; rest 10min for flavors.
