Indian Archives - Forks Over Knives

Curried Sweet Potato Soup

Darshana Thacker Wendel — Thu, 28 Dec 2023 16:00:00 +0000

Velvety smooth and packed full of luscious flavor, this curried sweet potato soup is ideal for cozying up to on cold nights. Bell peppers and onion are roasted alongside the sweet potatoes to draw out their natural sweetness, and then all the veggies are tossed in a blender with curry powder, red pepper flakes, garlic, and apple cider vinegar for a touch of acidity. If you have a high-speed blender, you can heat the soup on your blender’s soup setting and skip reheating it in a pot. Once the soup is ready to serve, top each bowl with crunchy pumpkin seeds for some nice textural contrast, and dig in.

For more sweet potato soup recipes, check out these tasty ideas:

Yield: Makes 7 cups

Time: 65 minutes

2½ lb. sweet potatoes, peeled and cut into 2-inch wedges or chunks
2 large red bell peppers, cut into big chunks
1 medium yellow onion, cut into 2-inch wedges or pieces
6 cloves garlic
4 cups low-sodium vegetable broth
½ teaspoon curry powder
¼ to ½ teaspoon crushed red pepper
1½ teaspoon apple cider vinegar
Sea salt, to taste
1 tablespoon pumpkin seeds

Instructions

Preheat oven to 375°F. Line two baking sheets with parchment paper. Spread sweet potatoes, bell peppers, onion, and garlic on prepared baking sheets. Bake 40 minutes or until potatoes are tender.
Transfer baked vegetables to a blender; add broth. Cover and blend until smooth. (Blend in batches, if necessary.) Transfer to a large pot. Stir in curry powder and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors.
Stir in vinegar and season with salt. Top servings with pumpkin seeds and additional crushed red pepper.

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Khichdi (Spiced Lentil and Rice Porridge)

Juliana Hale — Thu, 28 Dec 2023 04:00:00 +0000

Khichdi is a traditional Indian dish that features a base of creamy lentils and rice laced with aromatic spices. The texture is similar to a thick pea soup, and our version includes bite-size chunks of potatoes, tomatoes, and peas to add some extra substance. A symphony of seasonings—including cumin, cinnamon, cardamom, and cayenne—strike the perfect balance between savory, sweet, and spicy, which means you could enjoy khichdi for breakfast just as easily as you could include it on the dinner table. Here, we add an extra layer of yum with a homemade cashew cream that adds a yogurt-like creaminess and subtle tang to the porridge. Feel free to top with red pepper flakes or fresh cilantro before you dig in!

For more vegan lentil recipes, check out these tasty ideas:

Kale and Lentil Salad with Potatoes
Lentil and Spinach Soup
Harvest Vegetable Casserole with Lentils and Gravy
Or take a look at our collection of vegan lentil recipes

Yield: Makes 7 cups

Time: 60 minutes

¼ cup raw cashews, soaked 10 minutes in boiling water
½ teaspoon onion powder
½ teaspoon garlic powder
¼ to ½ cup unsweetened, unflavored plant-based milk
1 cup brown basmati rice
1 cup split mung beans or yellow split peas
1 cup chopped onion
1 cup chopped yellow bell pepper
½ teaspoons sea salt
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
1 cup chopped russet potato
1 cup chopped roma tomatoes
½ cup frozen peas

Instructions

For Cashew Cream, in a small food processor combine the cashews, onion powder, and garlic powder. Pulse until finely ground. Gradually add the plant-based milk while processing until sauce is creamy. Set aside until ready to use.
Place rice and mung beans in a fine-mesh sieve. Rinse under cold water until water runs clear.
In a large saucepan cook onion and bell pepper over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the next six ingredients (through cayenne pepper). Cook 1 minute more. Add rice and mung beans, potato, and 5 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in tomatoes and peas. Cook 15 minutes more or until vegetables are tender and mixture is the consistency of porridge. Drizzle servings with Cashew Cream.

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Bombay Potato Burgers with Cilantro Chutney

Darshana Thacker Wendel — Fri, 15 Dec 2023 18:36:57 +0000

This tantalizing recipe combines your favorite curry flavors into the familiar shape of a veggie burger. Tender Yukon gold potato patties are seasoned with cilantro, turmeric, ginger, lime, and garlic before being dipped in a spicy cumin-infused batter. While the patties bake to crisp perfection, you can quickly whip up a tangy cilantro chutney to take the place of your standard burger sauces. Simply sandwich each potato patty between whole wheat buns, top with chutney and sriracha (if you like spice), and dig in! Don’t worry if these burgers stick to the parchment or silicone as they bake; they’re served smashed, so they don’t need to look perfect.

For more unique veggie burger recipes, check out these tasty ideas:

Pineapple Teriyaki Burgers
Grilled Mushroom Burgers with Tarragon Crema
Mediterranean Chickpea Burgers
Or take a look at our full collection of veggie burgers

Yield: Makes 8 burgers

Time: 75 minutes

3 lb. Yukon gold potatoes, peeled and cut into large pieces
2 cups packed fresh cilantro leaves + ¼ cup finely chopped fresh cilantro
2 tablespoons lime juice
8 to 10 cloves garlic, minced
2 teaspoons grated fresh ginger
1¼ teaspoons ground turmeric
¾ teaspoon sea salt
1½ cups chickpea flour
¾ teaspoon ground cumin
½ teaspoon cayenne pepper
¼ teaspoon baking soda
1¼ cups unsweetened, unflavored plant-based milk
½ of a jalapeño, seeded (keep some seeds if you like heat)
2 tablespoons lemon juice
8 whole wheat burger buns, toasted
Sriracha sauce (optional)

Instructions

Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 20 minutes or until very tender. Transfer to a large bowl; let cool.
Preheat oven to 350°F. Line a baking sheet with a silicone baking mat.
Coarsely mash potatoes. Place 5 cups mashed potatoes in a large bowl. Add cilantro, lime juice, garlic, ginger, ½ teaspoon of the turmeric, and ½ teaspoon of the salt; mix well. Shape mixture into eight balls, using ½ cup mixture per ball.
In a bowl whisk together the remaining ¾ teaspoon turmeric and ¼ teaspoon salt and the next four ingredients (through baking soda). Add milk; whisk into a smooth batter.
Roll potato balls in batter and place on the prepared baking sheet. Bake 20 to 30 minutes or until heated through.
For Cilantro Chutney, in a blender combine the 2 cups of packed cilantro leaves, jalapeño, and lemon juice. Cover and blend into a coarse sauce. Season with sea salt.
Spread Cilantro Chutney on bottom halves of buns. Top with potato balls and, if desired, sriracha. Add bun tops. Press gently to smash burgers.

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Cauliflower Parathas

Darshana Thacker Wendel — Tue, 21 Nov 2023 18:17:04 +0000

Paratha is a type of Indian flatbread often eaten on its own for breakfast or as a side dish with dinner. It can be plain or stuffed, and in this easy recipe we stuff each scrumptious round with herb-infused riced cauliflower. Savory cumin, spicy serrano chile, and zesty lime juice are soaked up by the absorbent cauliflower, ensuring each paratha is packed full of flavors that will tempt your taste buds. Serve it alongside chutney, lentils, curries, or vegetable stews.

For more homemade vegan bread recipes, check out these tasty ideas:

Za’atar-Spiced Flatbreads (Manakeesh)
Garlic-Jalapeño Naan
Festive Sourdough Focaccia
Or take a look at our full collection of savory bread recipes

Yield: Makes 6 parathas

Time: 60 minutes

1¼ cups whole wheat flour
½ teaspoon sea salt
3 cups riced cauliflower (12 oz.)
2 tablespoons lime juice
1 tablespoon fresh cilantro leaves
½ teaspoon finely chopped seeded fresh serrano chile
½ teaspoon cumin seeds
1 recipe Tomato Tamarind Chutney

Instructions

For dough, in a food processor fitted with a dough blade combine 1 cup of the flour and ¼ teaspoon of the salt. Process, adding ½ cup water, 1 to 2 tablespoons at a time, until a smooth, slightly sticky dough forms. Transfer to a bowl; cover with a cloth. Let stand at least 30 minutes.
Meanwhile, rinse out food processor bowl and replace dough blade with S-shape blade. For filling, in food processor combine the remaining ingredients and the remaining ¼ teaspoon salt. Pulse to a crumble.
On a lightly floured surface, knead dough well. Divide dough into six portions. Add more flour to work surface, if needed, and shape one dough portion into a ball. Flatten ball; roll into a 3-inch circle. Spoon ¼ cup filling in center of circle. Pull dough edges around filling to enclose; pinch to seal. Dust with flour and gently press to form a 5-inch sealed disk. Repeat with remaining dough and filling.
Heat a large nonstick skillet or griddle over high. Add one paratha to hot skillet and reduce heat to medium-low. Cook 2 to 3 minutes or until top of paratha turns light beige. Turn paratha over and cook until small air bubbles form in dough. Turn over again and cook 1 minute more.
To make paratha puff up, use a clean bunched-up kitchen towel or paper towel to gently press the edges one section at time, simultaneously rotating the bread in a circular motion to keep it from sticking to pan. Once paratha has puffed, turn it over and cook a few minutes more until lightly browned. Transfer to a clean kitchen towel and wrap to keep warm and soft while cooking remaining parathas. Serve immediately with Tomato Tamarind Chutney, or any other chutney of your choice.

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Individual Curried Shepherd’s Pies

Darshana Thacker Wendel — Wed, 15 Feb 2023 18:20:11 +0000

Serve up these individual curried shepherd’s pies when you’re craving a hearty meal that’s bursting with savory flavors. Lentils and kidney beans take the place of meat in this veg-forward version, while the creamy mashed potato topping gets a cheesy upgrade with some help from nutritional yeast. While all those elements are tasty on their own, the addition of curry spices elevates this recipe to a mind-blowingly delicious meal. Ginger, coriander, cumin, turmeric, cinnamon, and cloves blend together to create a tantalizing Indian-inspired flavor profile that showcases what it means to do fusion cuisine right. Feel free to add in a little cayenne if you like your food to have a kick, and get ready to dig into your new favorite comfort meal.

For more individual savory pies, check out these tasty ideas:

Mini Tuscan Vegan Pot Pies
Mini Vegan Tamale Pie
Mini Deep-Dish Pizza Pies
Individual Broccoli and Wild Rice Casseroles
Or our collection of Sensational Sweet and Savory Vegan Pie Recipes.

Yield: Makes 8 pies

4 lb. russet potatoes (about 7 medium), peeled and cut into 1-inch dice
2 cups low-sodium vegetable broth
6 tablespoons nutritional yeast
Sea salt, to taste
Freshly ground black pepper, to taste
1 cup finely chopped red onion
6 cloves garlic, minced
1 tablespoon grated fresh ginger
2 cups chopped tomatoes
1 tablespoon ground coriander
1½ teaspoons ground cumin
1 teaspoon ground turmeric
½ teaspoon ground cloves
½ teaspoon ground cinnamon
2 15-oz. cans brown lentils, rinsed and drained (3 cups)
2 15-oz. cans red kidney beans, rinsed and drained (3 cups)
2 cups unsweetened, unflavored plant-based milk
2 tablespoons fresh lime juice
¼ cup finely chopped fresh cilantro

Instructions

For mashed potato topping, place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 10 minutes or until potatoes are tender.
Transfer potatoes to a large bowl. Add broth and nutritional yeast. Mash with a potato masher until creamy. Season with salt and pepper.
Preheat oven to 400°F. For filling, in a large skillet combine onion, garlic, ginger, and ½ cup water. Cook over medium-low 10 minutes or until onion turns golden, stirring occasionally. Add the next six ingredients (through cinnamon); stir well. Add ½ cup water; cook 5 to 7 minutes or until tomatoes start to break down. Stir in lentils, beans, and milk; cook 5 to 10 minutes or until thickened. Stir in lime juice and cilantro. Cook 2 minutes. Taste and season with additional salt if needed.
Pour 1½ cups of the curry mixture into each of eight 16-oz. ramekins. Spread mashed potatoes evenly over top of each. Place ramekins on a baking sheet.
Bake 30 to 40 minutes or until tops are golden. Let stand at least 5 minutes before serving.
To Freeze: Let pies cool to room temperature; cover tightly with plastic wrap. Store in the refrigerator up to 3 days or freeze up to 1 month. Thaw at least 2 hours in the refrigerator. Bake, uncovered, in a 350°F oven about 20 minutes or until heated through.

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28 Flavor-Packed Vegan Indian Recipes

Megan Edwards — Sat, 12 Nov 2022 18:33:08 +0000

Invite the flavors of India into your home with these tantalizing recipes that feature all the best spices, herbs, and sauces that make the cuisine so popular in the plant-based world. From cozy sweet potato curry to creamy chana masala, our roundup of vegan Indian recipes will transport your taste buds to a whole new level of yum. Plus, once you’ve stocked your cupboards with all the essentials, you can easily mix-and-match your favorite ingredients to create new twists on these classic dishes. Pick a few to start experimenting with, and get ready to fall in love with vegan Indian food!

This article was originally published on June 7, 2022, and has been updated.

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Baked Vegetable Biryani

Darshana Thacker Wendel — Wed, 26 Oct 2022 17:23:50 +0000

A true Indian classic, vegetable biryani is usually made on the stove top, but this simplified version makes for a great baked dish that requires less effort. Fragrant saffron, ginger, and garam masala are infused into chewy brown rice that’s layered between a medley of mixed veggies. Raisins add bursts of sweet flavor while cashews add crunch, and fresh herbs create an aromatic finish that ties everything together. Top the casserole with baked onion to enhance the savory flavors of this exquisite dish and get ready to dig into your new favorite recipe.

For more vegan Indian recipes, check out these tasty ideas:

Yield: Makes one 13×9-inch casserole

1¼ cups unsweetened, unflavored plant-based milk
8 to 10 strands saffron
1 large onion, cut into ½-inch dice (2 cups)
12 cloves garlic, minced
2 tablespoons grated fresh ginger
4 cups assorted green beans, carrots, and bell peppers, cut into ½-inch pieces
1 teaspoon garam masala
2 tablespoons tomato paste
1 tablespoon lemon juice
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 cups assorted cauliflower, eggplant, and zucchini, cut into ¾-inch dice
2 tablespoons finely chopped fresh cilantro
2 tablespoons finely chopped fresh mint
8 cups cooked brown basmati rice
¼ cup cashews
¼ cup raisins
2 cups thinly sliced onion (optional)

Instructions

In a small saucepan warm ½ cup of the milk over low. Add the saffron. Remove from heat.
In a large skillet combine diced onion, the garlic, ginger, and ¼ cup milk. Cook over medium 10 minutes or until onion is translucent, stirring occasionally. Stir in assorted green bean mixture, garam masala, and ¼ cup milk; cook 5 minutes more, stirring occasionally and adding milk as needed to prevent vegetables from sticking to pan.
Stir in tomato paste, lemon juice, salt, and black pepper. Add assorted cauliflower mixture and remaining ¼ cup milk; cook 5 minutes more, stirring occasionally. Remove from heat; stir in cilantro and mint.
Preheat oven to 350°F. Spread 4 cups of the rice on the bottom of a 13×9-inch baking dish. Spread half of the vegetable mixture over the rice. Layer 2 cups rice over the vegetables and sprinkle with half of the cashews and raisins. Top with the remaining vegetables and cover with the remaining 2 cups rice. Pour saffron milk over casserole, making sure to distribute the saffron strands evenly over the surface. Sprinkle with the remaining cashews and raisins. Cover casserole with foil or an oven-safe lid.
If using, arrange sliced onion on a baking sheet. Place the casserole on the middle rack of the oven and the baking sheet with sliced onion on the top rack. Bake 30 minutes; remove onion. Bake casserole 10 to 15 minutes more or until vegetables are tender. Let stand 10 minutes before uncovering. Top with roasted onion.

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Masala Simmer Sauce

Darshana Thacker Wendel — Thu, 20 Oct 2022 17:08:37 +0000

This simple masala sauce is a vegan take on an Indian classic that you can use for simmering all sorts of vegetable and bean combos to create fragrant, flavorful dishes. The base of onions, garlic, dates, and ginger gets deliciously caramelized before you stir in tomato sauce and hit it with an explosion of spices. Curry powder, coriander, and cumin join forces to deliver a punchy, warming palate while cayenne brings the heat (use as much or as little as you like, depending on your taste preferences). Add this finger-licking-good sauce to chickpeas and chopped tomatoes for a quick chana masala or a bag of frozen veggies for a spicy vegetable stew.

For more simple sauce recipes, check out these tasty ideas:

Yield: Makes 2 cups

4 cups chopped yellow onions
12 cloves garlic, minced
4 dates, pitted and chopped
2 tablespoons grated fresh ginger
1 cup tomato sauce
2 tablespoons lemon juice
2 tablespoons mild curry powder
2 tablespoons ground coriander
1½ teaspoons ground cumin
1 teaspoon cayenne pepper
½ teaspoon freshly ground black pepper
1 teaspoon sea salt

Instructions

In a large skillet combine onions, garlic, dates, ginger, and ¼ cup water; cook over medium-low 10 to 15 minutes or until onions start to turn golden brown, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add the next seven ingredients (through black pepper) and ½ cup water. Cook 10 minutes more or until sauce thickens, stirring occasionally. Stir in salt. Let cool to room temperature. To Store: Refrigerate in a glass jar up to 1 week. Or freeze in a freezer-safe container up to 2 months.

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Gājjar No Halvo Baked Oatmeal

Sheil Shukla, DO — Fri, 29 Jul 2022 17:31:49 +0000

Gājjar no halvo, also known as gājjar kā halwā, is a carrot-based dessert made of grated carrots slowly cooked in milk and sugar. Its comforting warmth will soothe you on any cold day. A nutritious dessert that’s rich in anti-inflammatory compounds, fiber, and omega-3 fatty acids, this dish beats out even the heartiest breakfasts. Popping everything in the oven makes the process much simpler. Feel free to top with warmed nondairy milk and a drizzle of maple syrup after baking to make the consistency thinner and to sweeten it. To make this recipe gluten-free, be sure to use certified gluten-free oats.

From Plant-Based India: Nourishing Recipes Rooted in Tradition. To learn more, check out our Q&A with cookbook author Sheil Shukla, DO.

Yield: Serves 2 to 4

1 cup certified gluten-free rolled oats
2 tablespoons flaxseed meal
1 tablespoon chia seeds
1½ teaspoons ground cinnamon, plus more for serving
½ teaspoon ground ginger
½ teaspoon ground cardamom
Pinch of grated nutmeg
Pinch of salt
1½ cups unsweetened, unflavored soy milk or preferred non-dairy milk, plus more for serving
2 ripe bananas, mashed (about ¾ cup)
2 carrots, grated (about ¾ cup)
5 Medjool dates, finely chopped (about ½ cup)
1 teaspoon pure vanilla extract or vanilla bean paste
⅓ cup chopped raw nuts, such as almonds, pistachios, or walnuts
Pure maple syrup

Instructions

Preheat the oven to 350°F.
In a large bowl, mix together the oats, flaxseed, chia, cinnamon, ginger, cardamom, nutmeg, and salt in a large bowl until well combined.
Add the soy milk, bananas, carrots, dates, vanilla, and half of the chopped nuts, and mix until thoroughly combined.
Transfer the mixture to an 8- to 9-inch round, square, or oval baking dish. Sprinkle with the remaining nuts and bake until the oats and carrots are tender, about 30 minutes.
Serve warm with a bit of warmed milk, a drizzle of maple syrup, and a pinch of ground cinnamon. Keep leftovers in the refrigerator for a few days and reheat with more milk as needed.

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Dr. Sheil Shukla Highlights Vegan Indian Recipes in Vibrant New Cookbook

Courtney Davison — Tue, 26 Jul 2022 17:15:55 +0000

When Sheil Shukla, DO, went vegan on New Year’s Eve in 2014, it wasn’t love at first bite. “I tried making a mac and cheese without dairy, and I hated it,” he says with a laugh. But convinced that it was the best choice for his health, the environment, and the animals, he stuck with the new diet, coming up with his own recipes and sharing them on Instagram, where he developed a steady following. Throughout medical school, as he attended nutrition conferences and learned more about the connections between diet and disease, his passion for plant-based cooking only grew stronger. Now, less than a month after completing his residency and beginning his practice as a physician, Shukla is releasing his debut cookbook. Plant-Based India: Nourishing Recipes Rooted in Tradition features more than 100 vibrantly photographed vegan recipes that center on whole plant foods and can be adapted for oil-free eaters. Recently, Shukla spoke with us from his home in Illinois about the new cookbook, his culinary influences, and the art of practicing medicine.

What style of cuisine is represented in Plant-Based India?

Sheil Shukla: It’s difficult to distill the cuisine of this entire country with billions of people into just one single book. So for that reason, I focused on the cuisine of Gujarat, which is where my family’s from, but I also have a sampling of some other recipes from Northern parts of India and also Southern parts of India as well.

What does a typical Gujarati meal look like?

SS: Gujarati cuisine is relatively minimalistic [compared with] Indian cuisine in general. A classic Gujarati meal is a thali or a plate, and that has different components. No. 1 is usually a vegetable dish, whatever vegetable is in season—ivy gourd, cauliflower and peas, or really any vegetable at all. Another component would be a legume dish, usually a dal, which is a savory stew. Another would be some sort of grain; traditionally that would be rice, but quinoa is another grain option. And then typically roti, a whole grain flatbread.

You dedicated this book to your grandmother, who lived with you and your parents in Wisconsin for a time before returning to India. What’s a lesson that she imparted on you in the kitchen?

SS: One of the biggest things that I learned from her is taking advantage of seasonal produce. In one of the recipes, I talk about how we had this elderly handyman who came around to our home to help out with things, and he had a garden in his backyard. So he would bring us boxes of fresh bell peppers, fresh tomatoes, zucchini—plenty of fresh produce. And my grandmother would use all of that produce and make the freshest meals. She would really take advantage of whatever was in season, whatever was available to her. Even if it wasn’t traditionally used in Indian cuisine, she would find a way to incorporate it into the food that we were eating.

You note that a passion for both science and the fine arts led you to become a doctor. What connections do you see between those fields?

SS: I see medicine as even more of an art than a science. Talking to patients, counseling patients, coming up with diagnoses and plans—the finesse that it takes comes with experience and through training and years of practice. Of course, there’s a scientific background, as well, to medicine and the research behind the decisions that we make. It was really the combination of the two that drew me toward medicine as opposed to purely lab-based, more research-based careers or to art alone.

You write in the book that you’re unapologetic about calling for a lot of different spices in your recipes. Tell us more about that.

SS: Spices are really the hero of Indian cuisine. And for plant-based cooking, spices are a way to really elevate the flavor of dishes. They have nutritional benefits, as well, with a lot of spices being anti-inflammatory. And these days it’s just so easy to find spices too, like at your local grocery store or even online. It’s just so accessible. So I had a hard time finding a reason not to include many spices.

Which spice blends do you always keep on hand?

SS: Garam masala is one of the most important ones. Another important blend that is not as widely recognized is sambar podi, or sambar masala. Some of the key flavors are coriander, cumin, fenugreek seeds, as well as urad dal, which is black lentil with the skin removed. Lentils are often used in stews and that sort of thing, but the lentil in this purpose is used to create a nutty flavor in the spice blend. So it’s really unique to see it not used as a stew, but rather as a flavor component.

Can the recipes in this cookbook be adjusted for a whole-food, plant-based diet?

SS: I do use a sprinkling of salt, oil, and sugar throughout the book, not only because those ingredients are traditionally used [in Indian cooking] but also because it’s reflective of how I cook and eat, and I think it would be disingenuous to have a strictly SOS-free book when that’s not necessarily how I cook for myself and for my family. But there’s absolutely huge merit to eating a strictly oil-free diet, especially for people with chronic illnesses like heart disease. So I think of the book as catering to people who are transitioning from a traditional [American] diet to one that’s fully SOS-free. Pretty much every single recipe can be made without salt, oil, or sugar. Obviously for salt, you just omit it. For oil, there are two different techniques that can be used: For stir-frying, just use vegetable broth or water instead of oil. When I call for frying spices in a small amount of oil to develop their flavors (a technique called vaghār), you can just toast the spices in a dry pan. And instead of using sugar, which I don’t really call for much at all anyway, you can use date paste.

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