The rains bring along the craving for fried food and piping hot chai! Nothing beats fresh pakora and samosas with masala chai. But the health risk of eating fried food outweighs the taste quotient, for those who can have only a few. So will you have to go for a pheeka monsoon? Absolutely not, here are some healthy snack ideas to feast upon during the monsoon season. Know fruits that grow in the rainy season and how they are great for your health.
A healthy snack recipe is not only tasty and filling but a must during the coronavirus pandemic added to the monsoon. You may have heard about light apple chips and healthy granola bars, but you can make healthier versions of what you are already eating.
Classic Indian foods and ingredients like dahi, haldi, garlic and many more boost your immune system, especially during the monsoon season. So try these light evening snacks to stay healthy without compromising on the taste.
Chai, Baarish & Healthy Indian Snack Recipes For The Monsoon Season
Oil-free food and oil-free snack recipes are all the rage today. With health becoming a priority for many, wholesome recipes are in demand. But going healthy doesn’t mean you have to say goodbye to delicious food. Here are some snack recipes that are equally healthy and tasty that you can try this monsoon season. Before you read ahead, watch this video to see 5 types of chai lovers kyuki chai ke bina chain kaha!
1. Sweet Potato Fries
From kids to adults, everyone loves fresh, hot fries. While regular fries may taste great, they aren’t exactly healthy. These sweet potato fries are the perfect healthy snack for kids during the monsoon.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Ingredients:
- 4 sweet potatoes, peeled and cut into long fries
- ¼ cup of olive oil
- 1 teaspoon of your favourite seasoning
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon red chilli powder
- 1 tablespoon olive oil
Method:
- In a large bowl, toss the sweet potato fries with ¼ cup olive oil and coat completely.
- In a small bowl, mix the seasoning, black pepper, garlic powder, salt, and red chilli powder until thoroughly combined.
- Now add the seasoning mixture to the fries while constantly tossing.
- Heat the olive oil in a large pan over medium heat and place sweet potato pieces into the hot oil.
- Cover skillet, pan-fry for 5 minutes; uncover and turn fries.
- Place the lid back over the fries and cook for 5 more minutes.
- Continue turning fries and covering until sweet potatoes are tender.
Tip: Make a creamy dip with dahi and mustard sauce for the sweet potato fries.
2. Moong Dal Samosa
Thinking about ditching potatoes to stay healthy? Try these moong dal samosas that make it the perfect healthy snack recipe for the monsoon.
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Ingredients:
For Samosa Pastry:
- 2 cups of refined flour (sifted)
- 1 teaspoon salt
- 2 tablespoons oil
- Cold water, to knead
For Filling:
- 3 cups of green gram (moong dal, husked), soaked
- 2 tablespoons oil
- 1 teaspoon cumin seeds (jeera)
- ⅛ teaspoon asafoetida (hing)
- 3 teaspoon garam masala
- 3 teaspoon chilli powder
- 2 tablespoons fennel seeds (saunf), powdered
- 2 teaspoon coriander (dhaniya) powder
- Salt, to taste
- 1½ teaspoon mango powder (amchur)
Method:
- Grind the lentils coarsely.
- Heat 2 tablespoons of oil and add the cumin seeds (jeera) and asafoetida (hing).
- When they begin to splutter, add the lentils and the rest of the ingredients, which make up the filling.
- Saute over low heat till the mixture is well fried. It will stop sticking to the pan when done.
- Take the mixture off the heat and leave to cool.
- Add the salt to the flour, and rub the oil into it.
- Add water and knead into a stiff dough and leave to rest for 15 minutes or so.
- Shape the dough into smooth balls, and roll the balls into thin rounds.
- Cut these into halves.
- Take one half, wet the edges, fold the straight edge at the centre and join by one half overlapping the other to form a cone.
- Press the overlapping portion, and fill the cone and press the edges together to seal.
- The oil should be hot when you add the samosas to it, then lower the heat and let cook till brown.
Tip: Enjoy moong dal samosas with pudina chutney as mint is rich in nutrients vital for the rainy season.
3. Corn Fritters
Hot and delicious bhutta is a monsoon favourite, but how about some fritters as a snack? This is one of the best healthy snacks for kids.
Preparation Time: 10 minutes
Cooking Time: 50 minutes
Ingredients:
- 150-gram corn
- 1 small onion, chopped
- 2 garlic cloves
- 2 green chillies
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- 1 tablespoon polenta/cornmeal
- 1 tablespoon gram flour (besan)
- 1 tablespoon maida
- ½ teaspoon cumin powder (jeera)
- 1 tablespoon oil
- 4-5 tablespoons vegetable oil for frying
- A pinch of smoked paprika
- 2 tablespoons milk
- 1 teaspoon red chilli powder
Method:
- In a pan, saute chopped onions, garlic, corn kernels and green chillies for 2 minutes.
- Transfer this into a food processor with polenta/cornmeal, maida, besan, baking powder, baking soda, cumin powder and paprika blitz to make a stiff dough. Add a little milk to dry.
- Shape this mix into small balls and deep fry until crispy brown.
Tip: Serve it with bell pepper sauce that’ll add colour and a tangy taste.
4. Ragi Chakli
Ragi chakli/murukku is a perfect snack to have during your tea time break with your friends or family during the monsoon. You can even make it an oil-free snack by baking it. Try these and you will forget apple chips and namkeen for sure.
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Ingredients:
- ¾ cup of ragi flour
- ¾ cup of bajra flour
- 1-½ cups rice flour
- 1 cup of gram flour (besan)
- 1 cup of urad dal flour
- 1 tablespoon cumin seeds (jeera)
- 2 teaspoon red chilli powder
- ¼ teaspoon asafoetida (hing)
- 1 tablespoon butter, melted, warm
- 2 cups of lukewarm water
- Salt, to taste
- Oil, for deep frying
Method:
- Dry roast the four flours until aromatic for about 4 to 6 minutes on medium heat.
- Switch off the heat and cool it completely.
- Mix all the powders, chilli powder, salt and cumin together.
- Pour a tablespoon of melted butter into the mixture and mix thoroughly.
- Now add lukewarm water little by little and mix into a soft and pliable dough.
- Roll them out into 3 or 4 sections and shape them into cylinders.
- Add the dough to the chakli maker. Press them into tiny concentric circles, or strands, of any desired shape and size.
- Heat oil in a deep fry pan on medium-high. When the oil starts to smoke, add a tiny ball of dough; if it sizzles and rises to the oil surface, the oil is hot enough.
- Reduce the heat to medium; gently lower the chaklis into the oil.
- They will sink, and foam at first, then come up to the surface quickly.
- Flip them over to the other side and let cook to a golden brown.
- Drain the savouries on a paper napkin or sieve over a bowl.
Tip: Ragi chaklis go perfectly well with a cup of piping hot masala chai!
5. Malvani Chicken Sukka
Who can resist chicken with the goodness of coconut? Snacking on this recipe instead of fried chicken is certainly healthier as it’s made with just 2 tablespoons of oil.
Preparation Time: 10 minutes
Cooking Time: 1 hour
Ingredients:
For The Chicken:
- ½ kg boneless chicken
- 4 onions, chopped
- ½ teaspoon turmeric powder (haldi)
- 2 tablespoon ginger paste
- 2 tablespoon garlic paste
- 2 tablespoon oil
- Salt, to taste
- Water
For The Masala Paste:
- 1 coconut, grated
- 2 whole red chillies
- 3 garlic pods
- 1 teaspoon cumin seeds (jeera)
- 1 tablespoon coriander seeds (dhaniya), roasted
- 2 green chillies
- ½ cup coriander leaves, chopped
- 2 tablespoon Malvani masala
- Water
For The Malvani Masala:
- 12 red chillies
- 2 teaspoon whole coriander seeds (dhaniya)
- 4-5 cloves
- ½ teaspoon peppercorns (kali mirch)
- ½ teaspoon cumin seeds (jeera)
- ½ teaspoon shahi jeera seeds
- 4-5 green cardamoms (hari elaichi)
- 2-3 black cardamoms (kali elaichi)
- ½ cup dry coconut, grated
- 1 teaspoon poppy seeds (khus khus)
Method:
- Grind all the Malvani masala ingredients and keep them aside.
- In a pan roast the grated coconut and whole red chillies.
- Grind this roasted mixture with the garlic pods, cumin seeds, roasted coriander seeds and water.
- Now add green chillies, chopped coriander, Malvani masala and a little more water.
- Grind it again into a coarse masala paste.
- Heat the oil in a pan, add ginger and garlic paste, chopped onions and cook for a while.
- When the onions turn translucent, add turmeric, salt and cook for a few minutes.
- Add the chicken to the pan, mix it well and then add the masala paste.
- Cook for 15-20 minutes or till the chicken is done and well coated in the masala.
Tip: Serve with dahi and onion raita.
6. Roasted Chickpeas
A roasted chickpea recipe is not just healthy but also easy to make. Packed with flavour and nutrients, you can have them as snacks or salad toppings. This recipe is vegan too!
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Ingredients:
- 2 cups of chickpeas (chana), soaked overnight
- Oil
- ⅛ teaspoon salt
- ¼ teaspoon pepper powder
- ¼ teaspoon ground cumin (jeera)
- ¼ teaspoon paprika
- ¼ teaspoon ground coriander (dhaniya)
- ¼ teaspoon chaat masala
- ¼ teaspoon garlic powder
Method:
- Preheat the oven to 200 degrees Celsius.
- Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed.
- Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, not moist.
- In a medium bowl, combine all the spices.
- Remove chickpeas from the oven when done and drizzle with olive oil.
Immediately toss with spices while hot.
Tip: You can do this roasted chickpeas recipe without an oven in a shallow pan by stirring them continuously.
7. Kothimbir Vadi
If you are looking for an oil-free snack that’s tasty for this monsoon, then try these coriander fritters. Dhaniya helps improve digestion and lower cholesterol.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Ingredients:
- ¼ cup of powdered oats
- 2 tablespoons soya flour
- ¾ cup of gram flour (besan)
- 1 cup of chopped fresh coriander (dhaniya)
- ¼ teaspoon finely chopped green chilli
- ¼ teaspoon finely grated ginger
- ¼ teaspoon coriander (dhaniya) powder
- ¼ teaspoon cumin powder (jeera)
- ½ teaspoon red chilli powder
- Salt, to taste
- 1 teaspoon mixed with 1 teaspoon water dahi
- 2½ tablespoons water (or as needed)
Method:
- Put the oats in a grinder to make flour.
- In a bowl add besan/gram flour, and soya flour to the oats flour and mix.
- Next, add the spices – coriander powder, cumin powder, red chilli powder, ginger and green chilli.
- Now add freshly chopped coriander and dahi and mix well.
- Adding water as needed, make a soft, non-sticky dough.
- In a pressure cooker, add water, and place the stand on which the steaming basket is going to be placed.
- Roll the entire dough into a cylindrical shape about 1 and a half-inch in diameter, 6 inches in length.
- Place this roll over a sieve or steaming basket with holes.
- Heat the water and as it begins to steam, place the steaming basket inside.
- Cover and steam for 10 to 12 minutes.
- Turn off the heat, take out the basket and allow it to cool slightly.
- Cut the roll by making half-an-inch thick discs.
Tip: Kothimbir vadi tastes great with ketchup. Make sure you use fresh dhaniya.
8. Corn Chaat
For those who can’t get enough of corn this rainy season, here’s a street special recipe that you simply can’t resist.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Ingredients:
- 2 cups of corn, boiled with salt
- ½ cup of onion, finely chopped
- 1 teaspoon green chilli, finely chopped
- ¼ cup of tomato, finely chopped
- ½ teaspoon chaat masala
- ½ teaspoon black salt
- ½ teaspoon red chilli powder
- 1 tablespoon lemon juice
- 2 teaspoon tamarind (imli) chutney
- 2 teaspoon coriander mint (dhaniya-pudina) chutney
- 2 tablespoons fresh coriander (dhaniya), chopped
Method:
- Mix all the ingredients in a bowl and toss.
Tip: You can alter the taste by adjusting the amount of the various chutneys.
9. Jhalmuri/Churumuri
For kids, adults and elders, this recipe is a favourite among all age groups. It’s easy to make and requires minimum effort. This recipe is different from your regular bhel and doesn’t need imli or green chutney.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Ingredients:
- 2 cup churumuri/puffed rice/murmura
- 2 tablespoons coconut oil
- ½ teaspoon Kashmiri red chilli powder
- ¼ teaspoon salt
- 2 tablespoons fried peanuts
- ½ onion, finely chopped
- ½ tomato, finely chopped
- 2 tablespoons carrot, grated
- 2 tablespoons coriander (dhaniya), finely chopped
- 2 tablespoons lemon juice
- 2 tablespoons sev, fine
Method:
- Dry roast the churumuri on low flame until it turns crisp.
- In a large mixing bowl, mix together churumuri, coconut oil, chilli powder, salt and fried peanuts.
- Mix well making sure the spices are coated well with churumuri.
- Now add onion, tomato, carrot, coriander and lemon juice.
- Mix roughly and make sure the churumuri doesn’t turn soggy.
- Top it off with sev and coriander.
Tip: You can add grated raw mango to further enhance the tangy taste.
10. Chicken Thukpa
Soup soothes the soul and chicken provides all the necessary nutrients to boost your immune system. Try this traditional noodle soup recipe and make the most of the monsoon.
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Ingredients:
- 2 chicken legs
- 1 onion
- 1 carrot
- 5 ginger
- 7 spring onions
- 3 green chillies
- Coriander (dhaniya) leaves
- 4-5 garlic cloves
- Salt, to taste
- ½ lemon
- 200 ml of water
- 1 teaspoon honey
- 1 teaspoon soy sauce
- 2 tablespoons oil
- Handful of noodles
Method:
- De-join the 2 chicken legs.
- Julienne ginger and chop 5-6 spring onions. Halve green chillies and finely chop garlic cloves.
- Heat the oil and shallow fry the chicken till it turns light brown.
- Now add chopped onion and sliced carrot to the chicken.
- Next, add ginger, garlic, spring onions and green chillies.
- Add salt, pepper and some fresh coriander leaves and saute.
- Pour the water and let it simmer for about 2-3 minutes.
- Squeeze in the lemon. Add soya sauce and honey.
- Stir the broth gently and cover it. Let it simmer away for 10 minutes.
- Remove the chicken from the broth and shred it.
- Add a handful of noodles to the broth and cook for 5 minutes.
- Now add the shredded chicken back into the broth and let it cook for 2-3 minutes.
Tip: Instead of regular noodles, try egg noodles.
It’s easy but boring to grab healthy granola bars and call it a day. These snack recipes will fill you up and deliver a variety of nutrients necessary for the monsoon. It’s crucial to build your immunity as rains bring along an array of diseases. And with the ongoing pandemic, it has become even more important to stay fit and eat healthily. So make these light evening snacks or turn them into side dishes for your meal.
