10 Sustainable Cooking Practices in India & Recipes

10 Sustainable Cooking Practices in India & Recipes

The world celebrates Indian cuisine for its rich flavours, diverse ingredients, and vibrant colours. It also offers numerous sustainable cooking practices that help reduce environmental impact. By incorporating these methods, we can enjoy delicious meals while caring for our planet. Here are 10 Sustainable Cooking Practices in India & Recipes to try.

1. Use Seasonal and Local Produce

Indian cuisine relies on seasonal and locally available vegetables and fruits. This enhances the flavour and reduces the carbon footprint associated with transportation and storage.

2. Minimize Food Waste

Many Indian recipes utilize all parts of vegetables, such as using stems in soups or curries. We cook the cauliflower stalk or watermelon rind as a curry. Composting kitchen scraps is also a common practice.

3. Spice Blends from Scratch

Making your spice blends reduces the need for packaged ones. It ensures that the spices are fresh and free from preservatives.

4. Energy-Efficient Cooking Methods

Traditional Indian cooking methods, like pressure or slow cooking, are energy efficient. They help retain nutrients in the food.

5. Reusable and Natural Utensils

Using stainless steel or clay utensils, which are common in Indian kitchens. It is more sustainable than relying on plastic or disposable items. Cook in iron pans, which are seasoned and available easily on Amazon.

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6. Carry Your Shopping Bag

Carry your shopping bag and say no to plastic bags.

7. Use Less Cutlery, Especially Disposable

Indians often eat with their hands instead of using spoons and forks. According to Vedic tradition, fingers represent the five elements and enhance the food’s taste and smell. Ayurveda says that eating with hands nourishes both body and mind.

8. Pickles

Indian pickles have gained popularity worldwide because of their eco-friendly production methods. They don’t use fossil fuels for cooking or need refrigeration. We make these pickles by sun-drying fruits or vegetables, mixing them with spices, and storing them in salt and oil.

9. Recycling and Using Leftover Food

In East India, people eat leftover rice fermented overnight for breakfast with salt, lime, and chillies. While in North India, the leftover dal is mixed with wheat flour and spices to make parathas. In Western India, they roast leftover rotis into a long-lasting snack called khakhra.

10. Upcycling Food Waste into New Products

In hot summers, we turn curdled milk into paneer using lemon juice, a nutritious and versatile dish in India. Vegetable peels of ridge and bitter gourd can be ground to make chutney instead of being thrown away.

Sustainable Recipes

10 Sustainable Cooking Practices in India & Recipes

Chana Masala or Chole without Garlic & Onion

Ingredients:

• 1 ½ cups Chickpeas (Kabuli Chana)
• 6 tbsp Butter
• 6 Cloves
• 2 Black cardamoms
• 5 Green cardamoms
• 1-inch Cinnamon
• Salt to taste
• 2 Tea bags
• Juice of 1 lemon
• ½ tsp Red chili powder
• 1 tsp Baking powder
• 3 medium Tomatoes
• 2 Green chilies
• 4 tbsp Oil
• 4 Dried red chilies
• 2 inches Grated ginger
• Chana masala (see below)
• 5 tsp Coriander seeds
• 2 tsp Peppercorns
• ½ tsp Asafoetida
• 6 Cloves
• 2 Green cardamoms
• 1 tsp Dried mango powder
• 1 tsp Red chili powder
• ¼ tsp Black salt (Kala Namak)
• 1-inch Cinnamon
• 2 tsp Dried fenugreek leaves (kasuri methi)

Method:

1. Heat 2 tbsp of butter in a pressure cooker. Add cloves, black cardamoms, green cardamom, and cinnamon. Sauté until fragrant.
2. Add chickpeas, salt, tea bags, and water. Cook for 6-8 whistles. Let the pressure release naturally. Drain and reserve the cooking liquid.
3. Grind all ingredients for the Chole masala into a fine powder.
4. Mix 2 tbsp of butter, lemon juice, red chili powder, and 1 tsp of Chole masala powder in a bowl.
5. Heat oil in a pan. Add green chilies, dried red chilies, and 4 tbsp of Chole masala. Mix well.
6. Add boiled chickpeas and reserved cooking liquid. Add tomatoes and grated ginger. Cover and cook until tomatoes are pulpy.
7. Serve hot with Bhaturas and pickles.

Sustainability Tip: Chickpeas or Chole are a great plant-based protein with a low environmental footprint. Use local and organic spices to boost sustainability.

Baingan Bharta (Roasted Eggplant)

Ingredients:

• 1 Large eggplant
• 2 Onions, finely chopped
• 2 Tomatoes, chopped
• ½ cup Peas
• 5 Garlic cloves
• 2 Green chilies
• 1 tsp Coriander powder
• Salt to taste
• Fresh coriander to garnish

Method:

1. Pierce the garlic cloves into the eggplant. Smear with a drop of oil and roast over an open flame until the skin is charred and the flesh is soft. Peel and mash.
2. Sauté chopped onions and green chilies until onions are pink.
3. Add peas, tomatoes, chili powder, and salt. Cook until tomatoes break down.
4. Add mashed eggplant and cook for 10 minutes. Garnish with cilantro.

Sustainability Tip: Roasting eggplants directly on the flame adds a smoky flavoor without the need for additional energy-intensive cooking methods.

Palak Paneer

Ingredients:

• 500 grams Spinach
• 200 grams Paneer (cottage cheese)
• 2 Green chilies
• 1 tsp Ginger garlic, chopped
• 1 Onion, chopped
• 2 Tomatoes, pureed
• 1 tbsp Ghee or oil
• 1 tsp Red chili powder
• Salt to taste
• 1 tbsp Fresh cream
• 4 cups Water
• ½ tsp Turmeric powder

Method:

1. Blanch spinach in salted boiling water for 2 minutes, then dunk in chilled water. Grind to a fine paste with green chilies.
2. Boil spinach with green chilies, ginger, garlic, and onion in 1 cup water. Let cool and grind to a paste.
3. Cut paneer into 1-inch cubes. Boil 3 cups of water with ½ tsp turmeric and add paneer cubes. Set aside.
4. Heat ghee in a pan, add red chili powder, then pureed tomatoes. Sauté until done. Add salt and spinach puree. Simmer for 10 minutes.
5. Add paneer cubes just before serving and mix well. Add a dash of cream.

Sustainability Tip: Spinach is a nutritious green that grows quickly and easily in home gardens, making it a sustainable choice.

Sabut Masoor Dal

Ingredients:

• 1 cup Lentils
• 1 large tomato, chopped
• 1 tsp Cumin seeds
• 2 Green chilies, slit
• 1 tsp Red chili powder
• 2 tbsp Ghee (or clarified butter, or oil)
• ¼ tsp Turmeric
• 4 cups Water
• Salt, to taste
• Fresh coriander leaves, chopped

Method:

1. Wash lentils thoroughly. In a pressure cooker, combine lentils, water, salt, and turmeric. Cook for 5 whistles. Transfer to a serving bowl.
2. Heat ghee in a pan. Add cumin seeds, green chilies, and sauté until golden brown. Add chopped tomatoes and cook until they blend well. Stir in red chili powder.
3. Pour the tempering over the cooked dal. Garnish with chopped coriander leaves. Serve hot with roti, rice, or bread.

Sustainability Tip: Lentils are a sustainable protein source. They require less water and energy to produce compared to animal proteins.

Aloo Gobi (Potato and Cauliflower Curry)

Ingredients:

• Potatoes
• Cauliflower
• Onions
• Tomatoes
• Garlic
• Ginger
• Green chilies
• Kasuri methi
• Cumin seeds
• Coriander powder
• Turmeric
• Garam masala
• Salt
• Cilantro

Method:

1. Sauté cumin seeds in oil, add chopped onions, garlic, ginger, and green chilies. Cook until onions are golden. Add kasuri methi.
2. Add spices (coriander powder, turmeric, garam masala, and salt). Cook until tomatoes break down.
3. Add cubed potatoes and cauliflower florets. Cover and cook until vegetables are tender. Garnish the dal with cilantro.

Sustainability Tip: Potatoes and cauliflower are available easily and have a low environmental impact compared to other vegetables.

Indian cuisine offers a plethora of options for those seeking sustainable cooking. Choose plant-based dishes, with seasonal and local produce, and adopting energy-efficient cooking practices. You can enjoy delicious meals while caring for our planet. Try these recipes and sustainable practices to make your kitchen eco-friendly and flavourful.

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