Onions form the base of most Indian gravies and garlic infuses a distinct flavour in them. In many Indian communities these flavours are such an important part of a meal that it is difficult to imagine a meal without them. In some traditions though, these ingredients are avoided during fasting or spiritual practices, while others might follow dietary guidelines for health reasons.
Video Credit: Hebbars Kitchen
Cooking without onion and garlic can actually enhance flavours. Using alternative ingredients can be a fun experiment. Many cuisines around the world utilise spices and herbs to build depth in dishes, and staying awa from using onion and garlic invites creative techniques to achieve robust flavours. For instance, ginger, cumin, and coriander are powerful substitutes that add warmth and complexity to meals.
Fresh herbs such as cilantro, mint, and parsley can replace the aromatic qualities typically provided by onions and garlic, while spices such as turmeric, black pepper, and cardamom contribute unique flavours and health benefits. Techniques such as tempering spices in oil or using vegetable or chicken broths can deepen the taste profile of dishes.
In Indian cuisine, for example, ingredients like asafoetida (hing) are used to replicate some of the savoury qualities of garlic. Similarly, ingredients such as tomatoes, green chilies, and lemon juice can enhance flavour without the need for onions or garlic. Cooking without these common ingredients can often lead to dishes that are lighter yet still flavourful.
Aloo Methi
Aloo Methi is a North Indian dish that combines the earthy flavours of potatoes with the slightly bitter taste of fresh fenugreek leaves. This dish is prepared with minimal spices, allowing the natural flavours of the ingredients to shine. The potatoes are cooked until tender and then sautéed with cumin seeds, turmeric, and fresh fenugreek leaves. A dash of lemon juice is added at the end to balance the bitterness of the fenugreek. This dish is a staple in many Indian households, especially during the winter season. It pairs wonderfully with roti or paratha.
Palak Paneer
Palak Paneer is a popular vegetarian dish made with pureed spinach and chunks of paneer (cottage cheese). In this onion and garlic-free version, the spinach is blanched and blended with green chilies, ginger, and a hint of cream for a rich and creamy texture. The paneer cubes are lightly sautéed and then simmered in the spinach puree. Spices such as cumin, coriander, and garam masala are added to enhance the flavour. This vibrant green dish is not only delicious but also packed with nutrients, making it a healthy option for any meal.
Bhindi Masala
Bhindi Masala is usually made with onion and garlic but can easily be made without these two ingredients. It’s best to rely on spices to bring out the best in okra. The okra is sautéed with tomatoes, green chilies, and spices such as cumin, coriander, and turmeric. A sprinkle of amchur (dried mango powder) is added towards the end to give the dish a tangy kick. Bhindi Masala goes well with chapati or as a side dish with dal and rice and is a favourite in many desi homes.
Lemon Rice
Lemon Rice is a refreshing and tangy South Indian dish that is both simple and flavourful. Cooked rice is mixed with a tempering of mustard seeds, curry leaves, and green chilies, and then flavoured with fresh lemon juice. A pinch of turmeric gives the rice a vibrant yellow colour. Peanuts and cashews are often added for a crunchy texture. This dish is perfect for a light lunch or as a side dish with any curry. Its zesty and bright flavour makes it a favourite during summer months.
Pumpkin Sabzi
Pumpkin Sabzi is a mildly spiced vegetable dish that highlights the natural sweetness of pumpkin. In this recipe, pumpkin cubes are cooked with cumin seeds, green chillies, and a touch of ginger. Spices such as turmeric, coriander powder, and a pinch of cinnamon are used to enhance the flavour. The dish is finished with a sprinkle of fresh coriander leaves. Pumpkin Sabzi is a great way to enjoy the seasonal bounty of pumpkins and can be served with roti or as a side dish with rice and dal.
Rava Upma
This is a savoury South Indian breakfast dish made from semolina (rava) and a mix of vegetables. Cooked with mustard seeds, curry leaves, green chillies, and turmeric, this dish is comforting and easy to prepare. The semolina is roasted until golden, then simmered with vegetables such as peas, carrots, and beans. Garnished with fresh coriander and a squeeze of lemon juice, Rava Upma makes for nutritious meal that's perfect for any time of day.
Vegetable Pulao
Basmati rice is cooked with an assortment of vegetables such as carrots, peas, beans, and bell peppers. Whole spices such as cinnamon, cardamom, cloves, and bay leaves infuse the rice with a aromatic flavours. The vegetables are sautéed with cumin seeds and green chilles before being mixed with the rice. This one-pot meal is perfect for a quick and nutritious lunch or dinner. Serve it with raita or a simple yoghurt salad for a complete meal.