Cooking without onions and tomatoes requires creativity to maintain flavour and texture in dishes while omitting these common ingredients. In Indian cuisine, where onions and tomatoes form the base of many recipes, alternative approaches involve using substitutes or enhancing other flavours.
Techniques such as using spices judiciously, incorporating ingredients such as yoghurt, coconut milk, or nuts for creaminess, and relying on herbs like cilantro or curry leaves for freshness are common. In the case of tomatoes, substitutes such as tamarind and kokum often help give a dish the desired sourness.
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In dishes like North Indian Baingan Bharta, roasted eggplant replaces tomatoes for a rich texture, while spices such as cumin and coriander impart depth. South Indian Avial uses coconut and yoghurt to create a savoury base for vegetables, skipping onions and tomatoes entirely. Gujarati Undhiyu highlights mixed vegetables cooked in a sesame-coconut paste without relying on these staples.
For those avoiding onions and tomatoes due to dietary restrictions or preferences, exploring regional Indian cuisines offers a variety of flavourful options. Adapting traditional recipes often involves understanding the role of each ingredient and finding suitable replacements to maintain balance and authenticity. This approach not only respects culinary traditions but also broadens the palate with new textures and flavours, ensuring enjoyable meals without compromising on taste.
Baingan Bharta
Baingan Bharta is a smoky and flavourful dish from North India, particularly popular in Punjab and Uttar Pradesh. It features roasted and mashed eggplant cooked with spices such as cumin, coriander, turmeric, and green chilies. This dish highlights the natural sweetness and texture of the eggplant without the need for onions and tomatoes. It is typically enjoyed with roti or paratha.
Avial
Avial is a traditional dish from Kerala, made with mixed vegetables (such as drumsticks, carrots, beans, and pumpkin) cooked in a coconut-yoghurt gravy. Seasoned with coconut oil, curry leaves, and green chilies, Avial is known for its creamy texture and rich flavour profile. It showcases the use of coconut and yoghurt as base ingredients, making it suitable for those avoiding onions and tomatoes. Avial is often served with rice.
Alu Posto
Alu Posto is a a beloved staple in Bengali cuisine featuring potatoes cooked in a creamy paste of ground poppy seeds, known as posto. Seasoned with turmeric and green chilies, it offers a nutty flavour with a hint of spice, perfect when served hot with steamed rice.
Pindi Chole
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Pindi Chole is a hearty chickpea curry from Punjab, known for its robust flavours and spicy kick. It features chickpeas cooked with a special spice blend including dried pomegranate seeds (anardana), ginger, garlic, green chilies, and a mix of aromatic spices like cumin and coriander. This dish is rich and flavourful, showcasing the use of spices and ingredients that complement the chickpeas without the addition of onions and tomatoes. Pindi Chole is typically served with bhatura or rice.
Kadhi Pakora
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Kadhi Pakora is a tangy and creamy yoghurt-based curry from Gujarat and Rajasthan. It features gram flour (besan) fritters (pakoras) cooked in a spiced yoghurt gravy seasoned with mustard seeds, fenugreek seeds, and curry leaves. Kadhi Pakora is known for its rich and comforting flavours, showcasing the versatility of yoghurt and gram flour as base ingredients. It is often served with steamed rice or khichdi.
Dal Tadka
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Dal Tadka is a staple dish across India, featuring lentils (usually yellow or red lentils) cooked with spices and tempered with ghee or oil. The tempering includes ingredients such as cumin seeds, mustard seeds, garlic, and dried red chilies, enhancing the flavour of the lentils without the need for onions and tomatoes. Dal Tadka is nutritious and comforting, often served with rice or roti.
Methi Malai Murgh
Methi Malai Murg is a creamy and indulgent chicken dish from North India, particularly popular in Punjab and Uttar Pradesh. It features chicken cooked in a rich gravy made with cream, yoghurt, and fenugreek leaves (methi). The dish is flavoured with spices such as garam masala, turmeric, and green chilies, highlighting the use of cream and yoghurt as base ingredients instead of onions and tomatoes. Methi Malai Murg is typically served with naan or rice.
Undhiyu
Undhiyu is a traditional Gujarati dish made with mixed vegetables, beans, and muthiya (fenugreek dumplings), cooked in a spiced coconut and sesame paste. Seasoned with mustard seeds, cumin seeds, and asafoetida, Undhiyu showcases the use of coconut and sesame as base ingredients. It is often prepared during festivals like Uttarayan (Kite Festival) and served with puri or roti.