Satvik Food Recipes

: 5 No-Onion, No-Garlic Gravy Dishes For Shravan

In Hinduism, fasting is often associated with satvik food recipes. But what exactly is Satvik food? Well, the term actually comes from the Sanskrit word sattva, meaning purity, balance, and harmony. And the concept of Satvik food- a pure, predominantly plant-based, and fresh diet-is rooted in Ayurveda. Now, Shravan is considered one of the holiest months in Hinduism, and during this time, people may observe a fast or generally follow a satvik diet that avoids onion and garlic.

Since the concept of Satvik Food is rooted in Ayurveda, the inclusion and avoidance of vegetables also depend on it. As per Ayurveda, onion and garlic can overstimulate the nervous system and disrupt mental clarity. Satvik food recipes, thus, avoid the two. But that does not mean your favourite gravy dishes are out of the diet for Shravan. Not only can you make gravy dishes without these two ingredients, but it’s also easy to transform regular gravies into a satvik version. Find out recipes and tips below.

As far as satvik food recipes go, safed paneer or paneer kali mirch is an obvious addition. Unlike the usual gravies that rely on a base of onion and tomatoes, this paneer is made with a white (safed in Hindi) gravy of cashews, spices, and yoghurt. It uses black pepper or kali mirch for a distinctive taste. Cashew nuts and milk are ground into a paste and cooked with spices and yoghurt to make the gravy.

Bharwan refers to stuffed, and thus this is a stuffed bottle gourd prepared in a rich, creamy tomato gravy without any onions or garlic. The gravy gets its creaminess from ground cashew nuts and cream, while tomato puree forms the base. Spices bring in the flavour, but the star remains the stuffed lauki - shallow-fried lauki roundels stuffed with spiced paneer. Instead of garlic, the recipe relies on ginger, spices, and cream for taste and texture. 

Yet another satvik food recipe, originally made without onion and garlic, Arbi Jhol is a delicious and traditional North Indian dish, especially popular in the Agra-Mathura region. This is a great choice for those who enjoy gravy dishes but not the creamy kind. This is lighter, made with water, tomatoes, and spices. The arbi, or colocasia slices, are shallow-fried before being simmered in the gravy, which gives the dish a light, textural contrast. Pair it with puris or parathas for a comforting meal.

When you think of Bengali food and only seafood and rolls come to your mind, then it’s time to expand your horizons. And what better than with Chanar Dalna, a traditional Bengali vegetarian curry commonly prepared during festivals. Chanar Dalna is made with fresh cottage cheese dumplings and potatoes, simmered in a spiced, tomato-based gravy. This differs from tomato-gravy dishes in North India because of the use of regional spices. 

Soft paneer koftas floating in a rich tomato-and-cashew gravy make this one of the most indulgent satvik recipes on the list. Prepare koftas using paneer, boiled potatoes, and a little cornflour for binding, then fry or air-fry until lightly golden. Simmer them briefly in a creamy onion- and garlic-free gravy flavoured with ginger, tomatoes, cashews, cream, and aromatic spices. It's festive enough for special occasions yet simple enough to recreate at home.

Yes. You can replace the onions and garlic with grated ginger, asafoetida, and fresh curry leaves or kasuri methi for flavour. And for heat, you can use black pepper, ginger, or mild green chillies. Just remember, Satvik means vegetarian; thus, if you’re adapting a meat-based gravy, swap meat with vegetarian alternatives. For creamy curries, instead of sour yoghurt, use blended cashews, almonds, or fresh coconut milk to get a thick, rich texture. And for tomato-based curries, skip the onion-garlic paste and cook down fresh tomatoes with ghee, turmeric, and cumin to create your gravy. 

Sometimes, the simplest dishes are the hardest to get right. Satvik food recipes can be fairly simple to make – the ingredients are easily available, and the techniques are common. The trick comes in letting go of the familiar. When cooked carefully and with regular taste tests, satvik recipes yield equally delicious results. You can try these recipes for Shravan, or whenever you want to introduce new gravies to your weekly menu.