From comforting vegetable khichdi and colourful mixed vegetable sabzi to sprouts stir-fry,
vegetable oats upma and crispy cutlets, safflower oil is a versatile choice for everyday
cooking.
Bharat Botanics Safflower Oil has a mild flavour that allows the natural taste of vegetables,
grains, lentils, herbs and spices to shine through. It fits effortlessly into a variety of cooking
styles, from sautéing and stir-frying to pan-frying.
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Vegetable Khichdi
Serves : 4
Preparation Time : 15 minutes
Cooking Time : 25 minutes
Ingredients :
½ cup rice
½ cup yellow moong dal
1 tbsp Bharat Botanics Safflower Oil
1 small carrot, diced
½ cup green peas
½ cup cauliflower florets
1 small potato, diced
1 small onion, chopped
1 tsp cumin seeds
1 pinch hing
½ tsp turmeric powder
½ tsp coriander powder
½ tsp cumin powder
Salt to taste
4 cups water
Fresh coriander
Method :
Wash the rice and moong dal thoroughly and soak for 10–15 minutes.
Heat Bharat Botanics Safflower Oil in a pressure cooker.
Add cumin seeds and hing.
Add onion and sauté until translucent.
Add the chopped vegetables and sauté for 2–3 minutes.
Add turmeric, coriander powder, cumin powder and salt.
Add drained rice and dal and mix gently.
Add water and stir.
Pressure-cook until the rice, dal and vegetables are soft.
Allow the pressure to release naturally.
Adjust the consistency with warm water if required.
Garnish with fresh coriander.
Serving Suggestion: Serve hot with curd, pickle or a spoonful of ghee.
Bharat Botanics Tip: The light flavour of safflower oil allows the comforting taste of lentils,
vegetables and spices to come through.
2. Sprouts Stir-Fry
Serves : 3–4
Preparation Time : 10 minutes
Cooking Time : 12–15 minutes
Ingredients :
2 cups moong sprouts
1 tbsp Bharat Botanics Safflower Oil
1 small onion, sliced
1 small carrot, julienned
½ capsicum, sliced
½ cup green peas
1 green chilli, chopped
1 tsp grated ginger
½ tsp cumin seeds
¼ tsp turmeric powder
½ tsp red chilli powder
½ tsp coriander powder
½ tsp lemon juice
Salt to taste
Fresh coriander
Method :
Rinse the sprouts thoroughly and drain.
Heat Bharat Botanics Safflower Oil in a wide pan.
Add cumin seeds.
Add ginger and green chilli and sauté briefly.
Add onion, carrot, capsicum and peas.
Stir-fry for 3–4 minutes while keeping the vegetables slightly crunchy.
Add sprouts, turmeric, coriander powder, chilli powder and salt.
Toss well and cook for another 4–5 minutes.
Avoid overcooking so the sprouts retain some texture.
Turn off the heat and add lemon juice.
Garnish with fresh coriander.
Serving Suggestion: Enjoy as a quick side dish, light meal or filling for wraps.
3. Mixed Vegetable Sabzi
Serves : 4
Preparation Time : 15 minutes
Cooking Time : 20–25 minutes
Ingredients :
1 carrot, diced
½ cup green beans, chopped
½ cup green peas
1 cup cauliflower florets
1 capsicum, diced
2 tbsp Bharat Botanics Safflower Oil
1 tsp cumin seeds
1 small onion, chopped
1 tsp ginger-garlic paste
½ tsp turmeric powder
1 tsp coriander powder
½ tsp red chilli powder
½ tsp garam masala
Salt to taste
2–3 tbsp water
Fresh coriander
Method :
1. Heat Bharat Botanics Safflower Oil in a kadai.
2. Add cumin seeds and allow them to crackle.
3. Add onion and sauté until translucent.
4. Add ginger-garlic paste and cook for a minute.
5. Add carrot, beans, cauliflower and peas.
6. Add turmeric, coriander powder, chilli powder and salt.
7.
Mix well and sprinkle a little water.
8. Cover and cook until the vegetables are almost tender.
9. Add capsicum and cook uncovered for another 3–4 minutes.
10. Add garam masala and toss well.
11. Garnish with coriander.
Bharat Botanics Tip: Adding capsicum towards the end helps retain its fresh flavour and
slight crunch.
4. Vegetable Oats Upma
Serves : 3–4
Preparation Time : 10 minutes
Cooking Time : 15 minutes
Ingredients :
1½ cups rolled or quick-cooking oats
1½ tbsp Bharat Botanics Safflower Oil
1 tsp mustard seeds
½ tsp cumin seeds
1 tsp urad dal
1 tsp chana dal
8–10 curry leaves
1 green chilli, chopped
1 small onion, chopped
½ cup carrot, finely diced
½ cup green peas
¼ cup capsicum, finely chopped
¼ tsp turmeric powder
2½–3 cups hot water
Salt to taste
1 tsp lemon juice
Fresh coriander
Method :
1. Dry-roast the oats in a pan for 2–3 minutes until lightly aromatic. Transfer to a bowl.
2. Heat Bharat Botanics Safflower Oil in the same pan.
3. Add mustard seeds and cumin seeds.
4. Add urad dal, chana dal, curry leaves and green chilli.
5. Add onion and sauté until translucent.
6. Add carrot, peas and capsicum.
7.
Add turmeric and salt and cook for 2–3 minutes.
8. Pour in hot water and bring it to a gentle boil.
9. Gradually add the roasted oats while stirring continuously.
10. Cook until the oats absorb the water and reach a soft, upma-like consistency.
11. Turn off the heat and add lemon juice.
12. Garnish with fresh coriander.
Serving Suggestion: Serve warm with coconut chutney or a side of curd.
Bharat Botanics Tip: Safflower oil's mild flavour works well with the aromatic curry leaves,
mustard tempering and fresh vegetables.
5. Vegetable Cutlets
Makes : 10–12 cutlets
Preparation Time : 25 minutes
Cooking Time : 20 minutes
Ingredients :
2 medium potatoes, boiled and mashed
½ cup carrots, boiled and mashed
½ cup green peas, cooked
½ cup beans, finely chopped and cooked
1 small onion, finely chopped
1 green chilli, chopped
1 tsp ginger-garlic paste
½ tsp turmeric powder
1 tsp coriander powder
½ tsp red chilli powder
½ tsp garam masala
½ tsp amchur powder
2 tbsp fresh coriander
Salt to taste
½ cup breadcrumbs
2 tbsp cornflour
Water, as required
Bharat Botanics Safflower Oil, for shallow-frying
Method :
1. Combine mashed potatoes, carrots, peas, beans and onion.
2. Add green chilli, ginger-garlic paste, spices, coriander and salt.
3. Add 2–3 tbsp breadcrumbs and mix until the mixture binds together.
4. Shape the mixture into round or oval cutlets.
5. Make a thin cornflour slurry using cornflour and water.
6. Dip each cutlet into the slurry and coat evenly with breadcrumbs.
7.
Heat Bharat Botanics Safflower Oil in a shallow pan.
8. Place the cutlets carefully in the pan.
9. Cook over medium heat until golden and crisp on both sides.
10. Drain on a kitchen towel.
Serving Suggestion: Serve hot with mint chutney, coriander chutney or tomato ketchup.
Bharat Botanics Tip: Safflower oil's mild taste keeps the focus on the vegetables and spices
while helping create a beautiful golden exterior