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12 No Onion No Garlic Recipes – All Vegetarian

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Cooking without onion and garlic doesn't have to be bland. Whether you're following a sattvic diet, preparing food for religious fasting, or managing food sensitivities, these no onion no garlic recipes are full of flavor, nourishment, and simplicity.

A collection of vegetarian no onion no garlic recipes.

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This is a collection of 12 of my favorite recipes that skip the alliums but deliver comfort, taste, and ease.

Bonus: all of these recipes are gluten free as well.

Everyday Comfort Meals

These meals are my everyday favorites. Simple, wholesome, and full of comfort that lifts the spirit. I love scooping up my chickpea curry with these velvety coconut milk crepes (not gluten-free).

Kitchari
I make this simple kitchari in an Instant Pot. It comes together quickly and is nourishing, comforting, and delicious.
kitchari recipe
A simple kitchari recipe, made with mung lentils, rice, and spices such as ginger and black pepper, is served in a white bowl with a golden spoon.
Chickpeas and Coconut Curry
Creamy and luscious, this chickpea coconut curry comes together quickly and pairs perfectly with my fragrant jeera rice.
chickpea coconut curry
Delicious chickpea coconut curry served in a stainless steel bowl, garnished with fresh cilantro, with lemon wedges, sliced onions, and julienned ginger on the side-flavorful vegan and gluten-free Indian recipe.
Mung Beans Soup
Made with just a few simple ingredients, this protein-packed mung bean soup is a comforting favorite we come back to again and again. I especially love pairing it with my fresh beetroot and cucumber salad on the side.
mung bean soup
Simple and healthy mung bean soup is being scooped up with a spoon. The soup is garnished with melted ghee.

Festive Favorites Without Onion and Garlic

These delicious dishes can make any festivity even more special!

Chickpeas Salad
Laced with fresh coconut and cilantro, this super simple chickpea salad is delicious on its own or as a refreshing side.
chickpea salad
A bowl of chickpea salad is placed on a black backdrop. The chickpeas have some fried lentils and cumin seeds on the top. Some coconut and cilantro paste is placed on the black back drop.
Creamy Rice Pudding
This is the creamiest, most delicious rice pudding you'll ever taste - and it only takes 3 simple ingredients! Trust me on this one; you'll be thanking me later.
Instant Pot rice pudding
Creamy rice pudding is served in a blue round bowl.
Shahi Paneer Curry
Shahi means royal, and this shahi paneer will make your guests feel just that. Creamy and luxurious, this curry pairs beautifully with my buttered rice or soft buckwheat flour naan.
shahi paneer recipe
Shahi paneer recipe is made into a creamy and flavorful main dish. It is served in a bowl which is placed on burlap. Round sliced red onions are placed in a white bowl next to the curry bowl.

No Onion Garlic Sides

Not every meal needs a full curry. Here are some light, quick options that round out your plate.

Carrots and Peas
Carrots and peas are a match made in heaven! I make this simple stir-fry with frozen peas and finish it with slices of fresh coconut. It's so flavorful and makes the perfect side for any meal.
frozen peas and carrots recipe
A simple dish of carrots, peas, and sliced coconut are served in a round, light blue plate.
Whole Sauteed Okra
If you're not a fan of chopping veggies, this one's for you! Whole tender okra stir-fried with a few pantry spices turns into a delicious side dish in under 20 minutes - how good is that?
sauteed okra
Whole tender okra that have been sauteed in powdered spices are placed in a neat arrangement in a rectangle-shaped plate with some wedges of lemon on the side.
Beetroot Poriyal
Poriyal means to sauté, and in this beetroot poriyal recipe, I cook the veggie with whole and ground spices, finishing it with a sprinkle of fresh grated coconut. It's especially good with rice and my Bengali moong dal.
beetroot poriyal
Beetroot sauteed in spices and topped with freshly grated coconut is placed in a round white bowl.

Allium-Free Chutneys and Dips

You can use these as dips along with your charcuterie board or as a spread for your sandwich.

Mint And Coconut Chutney
This mint coconut chutney is bursting with flavor. Sweet coconut, tangy tamarind, gentle heat from chilies, and a nutty crunch from lentils. It's one of those condiments you'll want to scoop up with everything.
mint coconut chutney recipe
Homemade mint and coconut chutney with tempering of fried lentils placed in a coconut shell. A spring of fresh mint is placed on the chutney.
Chana Dal Chutney
Chana dal, or split chickpea lentils, gives this chutney its rich, creamy texture. It's spicy, tangy, and full of flavor. Perfect as a dip, a sandwich spread, or even alongside your charcuterie board.
chana dal chutney recipe
Split chickpea lentils, also known as chana dal, are ground to make a smooth chutney. The chutney is served in a round brown dish and with garnishing of tempered whole spices.
Green Chutney Without Mint
If you're a fan of cilantro, this easy dip is for you. It comes together in just 5 minutes and is packed with fresh flavors. Love a minty twist? Try my amla pudina chutney next!
green chutney recipe without mint
Freshly made Indian green chutney is placed in a white round bowl on a dark colored backdrop. Some fresh chilies and cilantro leaves are placed next to the bowl.

FAQ

What can I make without onion and garlic?

You can make plenty of delicious meals without onion or garlic. Try lentil soups, coconut-based curries, stir-fried vegetables, chutneys, and spiced rice. Ingredients like cumin, ginger, mustard seeds, and asafoetida add flavor. My allium-free recipe collection has easy vegetarian recipes for every occasion.

What is the no onion, no garlic diet called?

Often referred to as a Sattvic diet, this Ayurvedic approach to eating avoids onions, garlic, and other pungent foods. It emphasizes fresh, seasonal vegetarian meals that nourish the body and calm the mind, especially during fasts, festivals, or as a daily practice.

Why avoid onion and garlic in Indian cooking?

In Indian cooking, especially during festivals, onion and garlic are often avoided as per Satvik and Ayurvedic traditions. They're believed to create restlessness. But flavor isn't lost as the spices and other ingredients bring richness and balance to every dish.

Bookmark this page or share it with someone who needs allium-free inspiration. And if you try any of these, I'd love to hear how it turned out. Leave a comment or tag me on Instagram @mygoodfoodworld!

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Comments

  1. Laurie Griggs says

    The headline made me laugh out loud thinking of some finicky eaters I know (always can be a challenge hosting!). But I KNOW your amazing food would by anything but bland. Love all the veggie recipes in this post and especially the Shahi Paneer Curry. YUM.

    Reply

    • Padma Kumar says

      Thank you, Laurie, I understand what you mean!

      Reply

  2. Erin says

    This is also very helpful for the FODMAP diet. During the elimination phase you have to completely eliminate garlic and onion which can be difficult.

    Reply

    • Padma Kumar says

      Oh yes, Erin!

      Reply

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