Tadka is an essential part of many Indian dishes, adding aroma, colour and flavour to everything from dal to sabzi. But what if you could prepare it without oil? Kanikka Malhotra, Consultant Dietician and Certified Diabetes Educator, explains how to make tadka without oil, where the method works best and what to keep in mind nutritionally.

Malhotra recommends a three-step method that combines dry-toasting spices with water.

First, heat a steel or cast-iron pan over low to medium heat. Add mustard seeds and cover until they pop, then add cumin, fenugreek seeds, and dried chilli. Toast briefly, then transfer the spices to a plate before they burn.

Next, add two to three tablespoons of water to the same pan, a spoonful at a time. Cook the crushed garlic, ginger, green chilli, and curry leaves for one to two minutes, letting the water evaporate as the ingredients release their aroma.

Finally, mix turmeric, chilli powder or coriander powder with a little water to form a slurry, then stir it into the pan.…