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Whether you’re observing a fast, following a sattvic diet, or simply looking for meals without onion and garlic, giving up these two kitchen staples doesn’t mean compromising on flavour. Indian cooking has long relied on ingredients like ginger, cumin, hing (asafoetida), curry leaves, fresh herbs and whole spices to build layers of taste. The result is food that is aromatic, comforting and deeply satisfying. Here are eight wholesome no-onion, no-garlic lunch ideas that are perfect for everyday meals, along with simple recipes.