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Zero Oil Rice / Biryani / Pulao recipes

Last Updated : Feb 19,2021

बिना तेल चावल, जीरो ऑयल बिरयानी , पुलाव - हिन्दी में पढ़ें (Zero Oil Rice / Biryani / Pulao recipes in Hindi)
ભાત / બિરયાની / પુલાવ - ગુજરાતી માં વાંચો (Zero Oil Rice / Biryani / Pulao recipes in Gujarati)

Zero Oil Rice, Khichdi and Biryani Recipes, Indian Veg No Oil Recipes

Pulao and Biryani are traditionally royal foods made using lots of oil, ghee, dry fruits, rich gravies, cream, coconut, curdsPaneer etc. Even simple delicacies like khichdi, though cooked in very little oil/ ghee are served with ghee poured over them! We have modified traditional recipes to a zero-oil form as well as developed a few new recipes to suit the Indian palate.

But it is no easy task either! Cooking with zero oil doesn’t mean only elimination fat, it also involves careful selection of ingredients (like Brown rice or bulgur wheat instead of white rice), tweaking the proportions accordingly and using appropriate cooking methods too!

Learn the magical zero oil way of cooking zero oil rice delicacies. While these recipes are zero oil or fat free, we do not recommend a complete zero oil or fat free diet. This is because some quantity of fat is needed for our body functions. It is when we consume excess fat, it gets deposited in the body and can be a ladder to many other diseases apart from weight gain and increased waist line. Instead avoid all the fried and processed foods and opt for small quantity (3 to 4 teaspoon) of olive oil, coconut oil or peanut oil. Check out Which Oils are the Healthiest.

Healthy Zero Oil Indian Rice and Biryani Recipes

In making pulao and biryani the first step is to substitute the white polished with brown rice. Learn how to make Brown Rice in a Pressure Cooker.


The glycemic index of brown rice is slightly lower than white rice and hence it is considered as a substitute to white rice. Once you have mastered the art of making brown rice, tossing other rice recipes is easy.

Paneer Mutter Biryani is a classic example of this. It’s a shahi treat to indulge into. The interplay of brown rice and low fat paneer with many Indian spices makes it a show-stealer. The green peas further add on fiber. Ensure to use fresh tomato pulp and not readymade tomato puree. The suggested serving size of this biryani is ½ serving.

Paneer Mutter Biryani

Paneer Mutter Biryani

Why only Indian recipes? Mexican cooking too can be made healthy by the use of brown rice. Use less of brown rice and more of colourful veggies like we have done in the recipe of Zero Oil Mexican Rice. Here we have not added any fat and further added double the quantity of veggies than brown rice. This helps to reduce its calorie and fat count, while increasing its fiber count.

 Mexican RiceMexican  Rice (Zero Oil)

Moreover, the more the veggies, the more the intake of antioxidants. These are compounds which help to reduce inflammation in the body and help use fight diseases by building a strong immune system. The rajma adds on to the protein intake and helps boost your metabolism, which aids in weight loss.

Masoor Biryani is yet another burst of flavours. But this recipe though zero oil, has slightly more brown rice than veggies. Hence we would suggest to include a very small portion of this rice delicacy absolutely on festivals.

 Masoor Biryani ( Zero Oil Dal-chawal Recipe)

 Masoor Biryani ( Zero Oil Dal-chawal Recipe)

Healthy Zero Oil Indian Khichdi Recipes

Khichdi is the most comforting food and preferred as a light dinner by many of us.

Nobody will even guess that this Bohri Khichdi is made with brown rice. It has a layer of shahi white gravy but minus the fat laden ghee and cashews. The taste is by addition of onions and curd cooked with garam masala. Try it out.

 Bohri Khichdi

 Bohri Khichdi

Masala stuffed veggies with brown rice can be combined to make a slightly nourishing option – Stuffed Brinjal and Onion Khichdi. This zero oil Indian khichdi recipe is a perfect combination of loads of veggies with less brown rice. This khichdi is flavoured with a host of garam masalas, which can be relished with kadhi.

 Stuffed Brinjal and Onion Khichdi ( Zero Oil Recipe)

 Stuffed Brinjal and Onion Khichdi ( Zero Oil Recipe)

Another healthy way and the best way is to replace the rice completely.

While the above brown recipes have been attempted to make slightly healthy, this Fada ni Khichdi is what we would suggest if you are aiming at weight loss. Made with broken wheat and no rice along with moong and veggies like tomatoes and green peas, it is fiber and protein laden too.

Fada ni KhichdiFada ni Khichdi

If you notice all it requires is a little modification to the traditional recipes, to make a super tasty but healthy and oil-free rice recipe. Really, this collection of your favourite recipes cooked without oil is sure to bring a smile to your face and encourage you to put on your chef’s cap and treat yourself and your family to more joyous, healthier, tastier meals!

But remember to make these brown rice recipes a part of your diet as an occasional treat only. Even brown rice has carbs and these carbs should be balanced by more fiber and protein in diet.

We hope you enjoy our other Oil Free Sections listed below.

Zero Oil recipes
Zero Oil Rotis and Parathas Recipes
Zero Oil Dals, Kadhis Recipes
Zero Oil International Recipes
Zero Oil Salads Recipes
Zero Oil Snacks Recipes
Zero Oil Soups Recipes
Zero Oil Subzis Recipes

Show only recipe names containing:

Brown Rice ( Pressure Cooker Method)
Recipe# 39929
23 Nov 23

 by Tarla Dalal
how to cook brown rice in pressure cooker | how to cook brown rice Indian style | cooker brown rice | with 5 amazing images. how to cook brown rice in pressure cooker is a quicker method th ....
Mexican Rice (  Zero Oil Dal and Chawal)
Recipe# 22160
10 Jun 21

  This recipe has an associated video
 by Tarla Dalal
The use of vibrant red chilli flakes, mealy kidney beans, peppy capsicum and pungent garlic make the Mexican character of this dish very clear indeed. This rice delicacy is made without oil, and using brown rice instead of white to enhance the fibre content. Moreover, lots of fibre-rich and nutritio ....
Brinjal Rice (  Zero Oil Recipe )
Recipe# 22144
24 Feb 21

by Tarla Dalal
Brinjal has a unique flavour that is enhanced by the masala used in this dish. Grind the masala fresh every time, for that tantalizing aroma! Brinjal is rich in both calcium and folic acid, making this dish a nutritional treat too! The Brinjal cook fast, so cook it for just one whistle to avoid over ....
Bharvan Baingan Khichdi
Recipe# 22157
16 Dec 20

by Tarla Dalal
An interesting way to serve brinjal and khichadi! 'Bharvan' means stuffed, brinjal are stuffed with a spicy mixture of besan, coconut and spices. It not only adds spice to the otherwise bland khichadi but also perks up the flavour of the dish. Although slightly higher in calories a small portion of ....
Creamy Mushroom Risotto
Recipe# 22161
02 Apr 20

by Tarla Dalal
Risotto is a classic Italian dish, made of Arborio rice and cheese. It has a creamy, slightly gooey consistency and soft flavour that is very soothing to the palate. It is quite filling and tasty, and can be served as a
Tarkari Khichdi
Recipe# 22155
23 Mar 13

 by Tarla Dalal
As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to the goodness of vegetables, moong dal is also a rich source of protein, folic acid and zinc. An interesting combination of health and taste makes this dish a must-try!
Palak Kofta Rice
Recipe# 39667
23 Mar 13

 by Tarla Dalal
Koftas add zing to the zero oil palak rice. Try making these soft and tasty koftas with low-fat paneer and palak. Not only palak, but low-fat paneer is also a health booster as it contains protein, calcium and vitamin A. Steaming the koftas instead of deep-frying not only slashes down the fat conten ....
French Casserole
Recipe# 22163
18 Jun 18

 by Tarla Dalal
The French Casserole is a classy one-dish meal with subtle flavours. It is basically comprised of three components – rice, spinach-onion mixture and tomato gravy – that are arranged and baked with a topping of cheese. Spinach gives you a creamy ....
Shahi Korma Biryani
Recipe# 22153
17 Nov 23

  This recipe has an associated video
 by Tarla Dalal
Truly royal! unlike the traditional method of adding loads of cream, ghee etc. To make this shahi recipe, here we use low fat milk and zero-oil. You won’t know the difference… it tastes just as good! i have replaced cream with poppy seeds and cashewnut paste to impart the required richness and flavo ....
Handi Khichdi
Recipe# 22154
08 Oct 21

 by Tarla Dalal
This dish is cooked in a traditional Indian deep iron pan called "handi". It is believed that cooking in iron utensils increases the iron content of food, however rice is also naturally rich in iron, so you can be double sure that this recipe will boost your haemoglobin levels. Marinating the vegeta ....
Stuffed Brinjal and Onion Khichdi ( Zero Oil Recipe)
Recipe# 22159
23 Mar 13

 by Tarla Dalal
Another dish with a combination of stuffed vegetables and khichdi, which are mixed together and pressure cooked till done. You can use vegetables of your choice or whatever is available at home. Not only is this dish colourful and palatable, the horde of ingredients makes it nutritious too. Masoor d ....
Bohri Khichdi
Recipe# 22158
23 Mar 13

 by Tarla Dalal
Stylish, peppy khichdi! Layer the khichdi with a simple onion, curds and red paste gravy to make a tongue-tickling delicacy. Serve hot with low fat curds to enjoy a totally scrumptious meal. Toovar dal, milk and curds, most of the ingredients used in this dish brim with
Jalfrazie Layered Brown Rice (zero Oil, Low Calorie and Diabetic)
Recipe# 22152
23 Mar 13

  This recipe has an associated video
 by Tarla Dalal
Jalfrazie is a combination of veggies flavoured with a sweet and sour gravy. The usp of this recipe however is the brown rice. Since it is not milled, its outer covering or bran that is rich in fibre is kept intact, making it a healthy and diabetic-friendly ingredient. It is good for weight-watchers ....
Masoor Biryani ( Zero Oil Dal-chawal Recipe)
Recipe# 22147
23 Mar 13

 by Tarla Dalal
Masoor spells iron shakti, which is very important to build hemoglobin levels and ward off fatigue and tiredness. Make this basic brown in advance to save on time and efforts. I have added apricots and raisins to the masoor masala to make it more interesting.
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