Let’s be honest, most “healthy” food tastes like regret. But why fear when we are here? In a culinary mic drop, three esteemed chefs, Ajay Chopra, Adit Grover, and Ashish Bhasin, are proving that you can create low-sodium recipes and still throw a flavour party. Their secret weapon? A little MSG (yeah, it’s back and better than ever), a lot of bold spice layering, and zero tolerance for boring food.
Why Go For MSG?
Monosodium glutamate (MSG), which contains approximately two-thirds less sodium than conventional table salt, enhances umami, which is a fundamental savoury note in Indian cuisine. That is why, MSG is considered and scientifically supported alternative for individuals pursuing a lower-sodium diet. Now, to help you incorporate this low-sodium alternative into your diet, we have curated three recipes that are unapologetically rich, smoky, zesty, and built for taste buds that refuse to settle for the ordinary.
Low-Sodium Recipes You Cannot Miss Out On
Paneer Tikka By Chef Ajay Chopra
This isn’t your average paneer tikka, this is how a MasterChef does it! This recipe is double-marinated, smoked just right, loaded with tandoori depth, and of course, low in sodium.
Ingredients
For the first marination:
250 g paneer, thick cubes
½ tsp Kashmiri red chilli powder
¼ tsp salt
For the second marination:
½ cup hung curd
Roasted besan, 1 tbsp
1 tbsp ginger-garlic paste
1 tsp Kashmiri red chilli powder
Turmeric, ¼ tsp
½ tsp garam masala
½ tsp chaat masala
1 tsp kasuri methi, crushed
Lemon juice
1 tbsp smoked mustard oil
A pinch of MSG
1–1½ tsp mushroom garam
Salt, to taste
1 onion
1 capsicum, diced
Oil for cooking
Skewers
Method:
1. Dust paneer with chilli and salt. Let it sit for a few minutes.
2. In a big bowl, mix up the curd and dry spices. Then add mushroom garam and MSG. Taste it. Adjust. Trust your gut.
3. Toss in paneer and veggies. Chill for an hour, or overnight.
4. Don’t keep the pieces too close to each other. Let them breathe.
5. Cooking options –
Tawa: Cook on medium heat, turn often, and coat a slippery finish with a brush of oil.
Oven: Bake at 220°C for 15–18 mins. Go full broil at the end for those smoked and slightly burnt edges.
Pro Tip – Place red-hot coal in a bowl with the tikka if you’re cooking on a tawa. Then, add some ghee and cover for 3–4 minutes.
6. Sprinkle chaat masala and lemon juice. Finally, serve with mint chutney.
Guilt-Free Paneer Shawarma By Chef Adit Grover
This wrap is gluten-free, keto-friendly, and could easily be your gut’s best buddy. It mixes juicy paneer, and creamy tahini sauce and engulfs them in a warm spinach-besan wrap for that perfect dressing and is low-sodium as well.
Ingredients
For the wrap:
100 g spinach purée
150 g gram flour
50 ml water
20 ml refined oil
For the filling:
200 g paneer
50 g hung curd
30 g onion
20 g garlic
Ginger
10 ml lemon juice
10 ml orange juice
5 g ketchup
5 g tomato paste
Salt, to taste
2 g jeera
2 g coriander powder
3 g crushed black pepper
2 g cardamom
2 g cinnamon powder
10 ml refined oil
5 g MSG
Sauce & Stuffing:
75 g hung curd
10 g garlic
10 ml tahini paste
Lemon juice
5 g jeera powder
5 g MSG
50 g lettuce
50 g sliced onions
15 g sliced tomatoes
Method:
For the Wrap:
1. Add besan, spinach purée and water to a bowl. Mix it well with your hands till a soft dough is formed.
2. Then roll the dough into thin chapatis or tortilla rolls. You can use a flat tawa to get a flawless shape.
For the Paneer Shawarma:
- In a bowl, add all the ingredients except for the paneer. Mix well.
- Now, add our hero for the day, the paneer cubes! Coat them nicely on all sides.
- Then layer the paneer on a bamboo stick place it into the air fryer (pre-heated at 220 degrees C for 10 mins) and cook it for 10-12 mins.
- Take it out of the air fryer and slice it into thick slices.
- You can now take it out of the air fryer. Proceed by slicing it into thick slices.
Bring it together –
- In a bowl, add the hung curd, garlic, tahini, jeera powder and lemon juice. Mix well.
- Lay the tortilla bread, add the tahini yoghurt sauce, lettuce, sliced tomatoes, sliced onions and the sliced roasted paneer.
- Turn it well, roll it tight and sear in the pan.
- Serve and enjoy,
Also Read: Shawarma Crowned As World’s Best Sandwich; Top 9 Sandwiches Are…| Curly Tales
Phyllo And Yogurt Triangles By Chef Ashish Bhasin
They’re crispy, creamy, and everything samosas wish they were! But they’re lighter, crunchier, and filled with a tangy, herby yoghurt punch that delights every time.
Ingredients:
300 g hung curd
20 g fresh mint
50 g sundried tomatoes, chopped
20 g pine nuts
150 g phyllo pastry
3 g cumin
5 g crushed black pepper
3 g MSG
3 g salt
50 ml refined oil
Method:
- Combine curd, tomatoes, pine nuts, herbs, cumin, pepper, MSG, and salt to make your killer, well-spiced filling that is low in sodium.
- Since Phyllo is a little fragile, cut it delicately into 2-inch strips. Keep them under a damp cloth.
- Remember, phyllo dries out quickly. Don’t let them flake and turn soggy.
- Layer 3 strips and proceed to butter the top. Drop a spoonful of filling. Fold well and repeat.
- Arrange triangles on a baking tray sheet. Make sure it is lined with parchment paper.
- Bake at 180°C for 20 mins.
- Let them cool slightly before serving warm!
Low-sodium recipes aren’t diet food. This is smart food, designed to taste indulgent without messing with your health. These chefs aren’t here to shame your salt shaker, they’re here to replace it with something better with depth, texture and flavour! This is the heart and soul of all low-sodium recipes.
Cover Image Courtesy: Supplied
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First Published: June 26, 2025 3:57 PM