--- title: "Healthy Plant-Based Main Courses and Oil-Free Snacks by Nidhi Nahata" description: "Discover oil-free, whole-food plant-based recipes that heal from within. Learn healthy cooking from Nidhi Nahata and transform your health with real food." canonical: https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/nourishing-main-courses-snacks last_updated: 2025-08-21 --- # Nourishing Plant-Based Main Courses and Healthy Snacks Tribe Verified · Plant-based wellness expert with 50+ recipes By [JustBe](https://mytribe.in/nidhisoganinahata) · Workshops at Sadashiva Nagar studio; Travels across India for speaking · ₹1,800 per person (estimate) Part of [Public Speaking and Workshops](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops). [View full gallery](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/gallery) Healthy food is not about deprivation; it is about nourishment. Explore my favorite oil-free, whole-food plant-based recipes that are packed with flavour and life force. ## Photos and videos - [Video: You will be surprised by this Masaledaar Tofu Makhani. It's so rich and creamy, you won't believe it's made without any dairy or oil. The secret is a blend of cashews, almonds, and poppy seeds to create a luscious gravy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e07f9735-c428-45c1-8f7f-8c538828cc5a) - [Video: Here is my favorite recipe for a grain-free veggie lasagna. Instead of pasta sheets, I use thinly sliced potatoes, carrots, and zucchini. It's layered with a rich tomato sauce and a creamy cashew cheese, then baked to perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9645ad22-a088-4441-96d8-df397ee7dcfd) - [Video: Who doesn't love pizza? This gluten-free Margherita pizza is made with an amaranth flour base, a homemade tomato sauce, and a creamy cashew cheese. It's so healthy and delicious, you could eat it every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bab95116-069a-4701-9e89-dc5796faf0d3) - [Video: Enjoy a classic Rajasthani dish with a healthy twist: Baked Kadi Kachori. The kachori is made with whole wheat flour and baked instead of fried, and the kadi is a flavorful, tangy curry made without any dairy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6209765c-be03-4b04-9c17-313a20214fe7) - [Video: All dals are rich in protein, but we often load them with fat. Here's how I make a delicious Raw Mango Dal with zero fat. The secret is a "tadka" without oil and the tanginess from grated raw mango.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4a72f4a-42fe-4772-aa70-dcc1a9aad3e5) - [Video: Can you make Dal Tadka without the tadka? Yes, you can! This Moong Dal Tadka is made without a single drop of oil or ghee. I soak the dal overnight for better digestion and use a steel pressure cooker to avoid aluminum.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05c5006f-0d3a-40f0-bb0c-e46988fd8ea9) - [Video: This Tortilla Sandwich is a quick, easy, and nutrient-rich snack. The tortilla is made with whole wheat flour and spinach puree, and the filling is a delicious tofu bhurji with colorful bell peppers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f483f4-65bb-4b5d-b742-acca059fc5a9) - [Video: Here's another take on the tortilla sandwich, perfect for a quick snack. I use tofu as the main protein and make the filling completely oil-free. The variety of peppers makes it a colorful and flavorful healthy treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df887fc3-6c0f-4b3c-ad11-277d2497f627) - [Video: When you have guests and need a quick nashta, this Khakhra Sandwich is perfect. It's a healthy and creative snack using whole wheat khakhras filled with a nutritious mix of mashed potatoes, tofu, corn, and colorful veggies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/932abd1a-ef73-410b-aaa8-a5316afe5d43) - [Video: This vegetable tikki is an amazing evening snack to avoid packaged foods. It's made with sweet corn, mixed vegetables, and besan to bind it, all cooked with zero oil. A sprinkle of chaat masala on top makes it irresistible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a2e03cb-c312-4092-a8e4-02b5797ca883) - [Video: This stuffed quinoa and oats patty is a complete meal in itself. The patty is filled with a delicious cream cheese made from plant-based curd and cashews. It's a perfect example of how you can make healthy food incredibly satisfying.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/238b47d0-059d-4033-8002-d77569434f17) - [Video: This low-calorie chaat is a perfect meal when you want something light yet satisfying. It's made with steamed potatoes, onions, tomatoes, and sprouts instead of sev, all topped with green and tamarind chutneys.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ae2287f-f54d-423c-94b4-11bfbf9e6eff) - [Video: I love using butternut squash, a vegetable that can be stored for months. This Lentil and Butternut Squash Bake is rich in fiber and protein, combining chana dal with the sweet, flavorful squash and a creamy cashew paste.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e2f81a4-54d0-4979-9384-4b9d18264198) - [Video: This oil-free Lentils and Butternut Squash Bake will pamper your palate. Steamed pumpkin and lentils are cooked in a nutrient-rich stock and topped with a rich cashew cheese. A dash of lime makes it ready to be relished.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4935f0b2-7f5a-4fc1-9462-f0776e7bd6e1) - [Video: This Millet Veggie Bake is a healthy and hearty dish. I use proso millet, but you can use any millet you like. It's baked with broccoli, potatoes, spinach, and a creamy cashew cheese sauce for a comforting meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2c4a79d-a1dc-41ed-9b7d-a36d08ece17b) - [Video: This is my take on a Rajasthani classic, Meethe Namkeen Chawal (sweet and savory rice). The savory rice is made with fresh green chana, and the sweet rice is flavored with nolen gur and saffron. It's a beautiful and healthy combination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bb1f2a5-5f6c-45bc-85d4-f0a4065a9219) - [Video: This Pineapple Thai Curry is a perfect Navratri meal, made without onion or garlic. The sweetness of the pineapple gives a beautiful twist to the spicy Thai curry. I serve it with amaranth seeds, our local "God's grain."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2546d8fe-e3cd-4672-a23c-150b2070cb9d) - [Video: This Moroccan-style stew is made with black-eyed beans, a variety of colorful vegetables, and mushrooms. The gravy is thickened with cashews, and the stew is flavored with rosemary and julienned dates for a touch of sweetness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82134ddc-fb05-4742-ba80-b853d1353865) - [Video: I used to be a jackfruit hater, but this recipe changed my mind. This aromatic Jackfruit Stew is a hearty meal made with leeks, sweet potatoes, and celery. It's a miracle fruit that makes a great cruelty-free alternative to meat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16f88f3b-336e-4b42-8ddf-37f566798cc2) - [Video: I love challenges, especially with traditional cuisines. This Raw Banana Haleem was created when a staff member challenged me during Eid. I recreated the complex flavors using lentils, broken wheat, and raw banana to make it protein-rich and nutritious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cc7296d-3d68-49c4-8749-2920ba03be59) - [Video: This Raw Banana Sabzi is a Satvik and Jain-friendly recipe, made with no onion, garlic, or potato. It's rich in fiber and vitamins, with a creamy gravy made from cabbage puree and cashews.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f66f8e79-7f01-4913-a4ef-b6ed535e75fb) - [Video: The most important part of a salad is the dressing. This Japanese-inspired salad uses a unique and fresh dressing made with tofu, plant-based curd, dill leaves, and parsley. It's paired with sweet lime, oranges, and papaya for a refreshing combination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/892f7be6-7869-443e-97e3-ad93ae1fa63d) - [Video: How do you add greens to your diet? This Tofu and Bok Choy Salad is a nutrient-filled solution. The dressing is a flavorful mix of tahini, cashew paste, and apple cider vinegar, tossed with marinated tofu, bok choy, and microgreens.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7a8edee-ea8f-4d5f-b129-adcdb5809ce0) - [Video: This Nutrient Power Salad is about to blow your mind. It's rich in calcium, protein, and omega-3s, with a colorful mix of chickpeas, corn, broccoli, tofu, and walnuts. The secret ingredient is mixing the dressing with your fingers to add love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17503747-c83f-424f-9a8a-4b2a31b9cb4a) - [Video: My children always hated salads, so I had to make them visually appealing. This Cruciferous Salad Wrap uses cabbage leaves as a natural wrap, filled with creamy avocado, crunchy carrots, and bell peppers, all drizzled with a sweet and zingy dressing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7adf49e3-913c-42f5-bcb6-e92eeb803198) - [Video: Many believe Italian food is inauthentic without cheese. I'm here to prove them wrong with this classic herb cheese made from cashews. A plant-based thickener, agar-agar, sets the cashew paste into a creamy, cheesy block.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d592e21-3c59-4ce7-8d82-cda1a893d70d) - [Video: Did you know you can make instant vegan cheese with watermelon seeds and cashews? This creamy spread is easy to make, lasts for a week, and is packed with nutrients. Roasting the seeds and nuts first enhances the flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4030970c-979b-4c3c-91f5-d0a3975926f2) - [Video: I confess, I've never been a fan of tofu's taste, but I wanted its nutritional benefits. So I experimented and created this delicious Tofu Feta Cheese. Blended with apple cider vinegar and herbs, it's a game-changer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/696280db-7878-4b73-802d-12c2bc8b1c88) - [Video: You won't believe how simple it is to make this Italian Cheese Log at home. It's a blend of soaked cashews and firm tofu, seasoned with herbs, and set overnight. It's so flavorsome and perfect with crackers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d0bf147-a76b-4f81-9614-ee929a8a6515) - [Video: Here is another version of my Italian Cheese Log. The creamy texture comes from soaked cashews and tofu, and it's rolled in a mix of fresh basil, oregano, and chili flakes for a beautiful and delicious finish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9e1f93d-589d-4227-8fda-4237ac5f1f4d) - [Video: We all love cheese but worry about the calories. This Nacho Cheese dip will love you back! It's made with carrots, potatoes, and onions, blended into a creamy, guilt-free dip that's perfect with chips or veggies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f87c064b-f25c-41e2-aed4-89fa18a1c599) ## About Nourishing Main Courses & Snacks Cooking healthy doesn't mean eating boring food. Whether it is my creamy Tofu Makhani or a hearty Millet Veggie Bake, every recipe here uses whole, natural ingredients. You will learn how to replace oil, refined sugar, and dairy with clever substitutes like creamy cashew paste or date puree, keeping all the rich, comforting flavour you crave without the guilt. In my kitchen at Justbe, we follow a simple rule: Nature provides everything we need to heal. Most people assume healthy food is bland, but my recipes are all about retaining the prana (life force) in every single ingredient. My cooking philosophy focuses on three key pillars: 1. Whole-Food Nutrition: We use complex grains like amaranth, oats, and proso millet instead of refined flours that spike your blood sugar. 2. Oil-Free Cooking: You do not need oil to sauté. A splash of water and careful heat control do the trick perfectly. I will show you how to build deep, complex flavours using fresh spices, herbs, and homemade plant-based 'cheese' created from soaked nuts. 3. Mindful Preparation: The process is just as important as the ingredients. I recommend soaking lentils and grains for 8 to 12 hours to improve digestion and nutrient absorption. We also avoid aluminum cookware in favor of stainless steel to keep toxins out of your meals. Whether you are looking for a quick snack like a Khakhana like a Khakhra Sandwich or a full dinner like my grain-free vegetable Lasagna, these recipes are designed to nourish from within. Stop counting calories and start focusing on the quality of what you put on your plate. Join one of my cooking masterclasses in Bengaluru to learn these techniques hands-on and start your journey toward mindful eating. ## About JustBe I started this journey to reverse my own health issues, and today, my mission is to help you do the same. I do not believe in diets or restrictions; I believe in eating food that loves you back. Join me in the kitchen and let's learn to cook with compassion. [See all of JustBe's services](https://mytribe.in/nidhisoganinahata) ## More from Public Speaking and Workshops by JustBe - [Featured](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/featured) - [My Story: From Homemaker to Healer](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/my-story-from-homemaker-to-healer) - [My Philosophy: Talks & Insights](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/my-philosophy-talks-insights) - [Hands-On Workshops & Events](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/hands-on-workshops-events) - [In the Spotlight: Media Features & Collaborations](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/in-the-spotlight-media-features-collaborations) - [Guilt-Free Desserts & Sweets](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/guilt-free-desserts-sweets) - [Refreshing Drinks & Smoothies](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/refreshing-drinks-smoothies) - [Nature's Pharmacy: Kitchen Tips & Ingredient Wisdom](https://mytribe.in/nidhisoganinahata/public-speaking-and-workshops/nature-s-pharmacy-kitchen-tips-ingredient-wisdom) ## More services by JustBe - [Health & Lifestyle Coaching](https://mytribe.in/nidhisoganinahata/health-lifestyle-coaching) - [Plant-Based Food & Dining Services](https://mytribe.in/nidhisoganinahata/plant-based-food-dining-services) - [Wellness Therapies](https://mytribe.in/nidhisoganinahata/wellness-therapies) ## Similar work from other experts - [Simple Plant-Based Recipes for Real Life](https://mytribe.in/sejalyoga/holistic-wellness-and-lifestyle-guidance/nourishing-plant-based-kitchen) by Sejal Gupta · Holistic Wellness and Lifestyle Guidance · Online sessions available across India - [Healthy Plant-Based Recipes and Cooking Inspiration](https://mytribe.in/upasanabijoor/plant-based-cooking-classes-workshops/healthy-recipes-food-inspiration) by Upasana Bijoor · Plant-Based Cooking Classes & Workshops · Classes online and at studio in New Tippasandra - [Healthy & Hearty Main Dishes for Daily Meals](https://mytribe.in/nourish.youbykamakshi/nutrition-healthy-eating-coaching/healthy-hearty-main-dishes) by Kamakshi Vasudeva · Nutrition & Healthy Eating Coaching · Online consultations across India; Visit clinic in Rohini, New Delhi - [Healthy Indian Recipes for Better Balance](https://mytribe.in/nikynutrition/personalized-nutrition-consultation/healthy-delicious-recipes) by Nikita Suresh · Personalized Nutrition Consultation · Online consultations - [Simple & Healthy Indian Recipes for Daily Wellness](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching/simple-healthy-indian-recipes) by Kirti Yadav · Women's Holistic Nutrition & Wellness Coaching · Online coaching sessions - [Nourishing Vegetarian Meals: Healing Through Real Food](https://mytribe.in/priwell__diet/weight-wellness-management/nourishing-vegetarian-meals) by Priya Arya · Weight & Wellness Management · Online consultations & at clinic in Vasant Kunj, New Delhi ## Book To book JustBe, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Nidhi%2C%20I%20love%20your%20plant-based%20recipes.%20Could%20you%20tell%20me%20more%20about%20your%20next%20cooking%20masterclass%3F)