The Baked or Air-Fried Samosa
The quintessential rainy-day snack gets a healthy makeover. A traditional deep-fried samosa can soak up a lot of oil, packing over 250 calories. By switching to baking or air-frying, you can slash the calorie count significantly—by up to 50% in some cases.
You get the same spicy potato-pea filling and a satisfyingly crisp outer layer, just without the grease. Fill thin dough sheets with your spiced potato mix, brush lightly with oil, and bake or air-fry until golden brown and crisp. The result is a lighter, flakier version that delivers all the comfort you crave.
Steamed Corn Chaat (Bhutta)
Nothing says monsoon quite like bhutta. While roasted corn on the cob is a classic, steamed sweet corn kernels make for a quick and versatile snack. Simply steam the corn and toss it with a pinch of salt, a squeeze of lemon, and a sprinkle of chaat masala. This simple preparation is light, juicy, and bursting with flavour. Corn is a good source of fibre and antioxidants, promoting eye and digestive health. Desi bhutta, in particular, is noted for being lower in sugar and higher in complex starches, making it a healthier choice.
Moong Dal Chilla
These savoury lentil pancakes are a protein-packed alternative to oily snacks. Made from a batter of soaked moong dal (split yellow lentils), ginger, and green chillies, chillas are pan-fried with minimal oil. The batter is spread thinly on a hot pan, similar to a dosa, and cooked until golden and crisp. You can add finely chopped onions, carrots, and coriander to the batter for extra nutrition and texture. Moong dal is light, easy to digest, and keeps you feeling full for longer, making it an ideal choice for a healthy yet satisfying monsoon evening.
Steamed Snacks: Dhokla and Momos
Steaming is a fantastic cooking method that retains nutrients and eliminates the need for oil. Gujarati dhokla, a savoury steamed cake made from fermented gram flour, is a perfect example. It’s light, spongy, and incredibly flavourful, especially with a simple tempering of mustard seeds and curry leaves. Similarly, steamed momos or dumplings filled with finely chopped vegetables are a delightful and healthy option. Both snacks are warming and comforting, hitting all the right notes for a rainy day without feeling heavy.
Air-Fried Crispy Bhindi
For those who crave crunch, air-fried bhindi (okra) is a game-changer. Thinly sliced okra is tossed with gram flour (besan), rice flour, and spices like turmeric and red chilli powder before being cooked in the air fryer. This method uses a fraction of the oil required for deep-frying but still produces an addictively crispy and flavourful snack. It’s a great way to enjoy a vegetable-based snack that feels indulgent. You can apply the same principle to other vegetables like potatoes or even make air-fried pakoras.
A Note on Monsoon Food Safety
While enjoying these treats, it's wise to be extra cautious with food preparation during the monsoon. The high humidity can accelerate bacterial growth. The Food Safety and Standards Authority of India (FSSAI) recommends washing all fruits and vegetables thoroughly with clean water. It’s also best to consume freshly cooked food and avoid raw items like salads unless prepared at home with proper hygiene. Ensuring your kitchen surfaces are clean and storing food properly can help prevent food-borne illnesses.
