Warm Moong Dal Soup
There is nothing quite like a steaming bowl of soup on a rainy day. A simple moong dal soup is not only comforting but also incredibly light and easy to digest, which is ideal for the monsoon season when digestion can be sluggish. Rich in protein, this
wholesome meal can be prepared in a pressure cooker in about 20 minutes. For a quick version, boil split moong dal with turmeric and salt until completely soft. In a separate pan, prepare a tempering of ghee, cumin seeds, minced ginger, and a pinch of asafoetida. Pour this over the cooked dal, squeeze some fresh lemon juice for a dose of Vitamin C, and garnish with coriander. It’s a complete, nourishing meal that warms you from the inside out.
Quick Corn and Sprout Chaat
Monsoon is the peak season for fresh corn, making it a perfect ingredient for a quick and healthy snack. A warm chaat combines the comfort factor with a burst of flavour. Simply steam or boil fresh corn kernels and some moong sprouts. It's important to steam or blanch sprouts for a few minutes during the monsoon to eliminate any surface bacteria. In a bowl, mix the warm corn and sprouts with finely chopped onion, tomato, and cucumber. Season with chaat masala, a pinch of black salt, and a generous squeeze of lemon juice. This vibrant and crunchy snack is packed with protein and fibre, requires almost no cooking, and can be ready in less than 10 minutes.
Steamed Vegetable Poha
Poha is a classic Indian breakfast and snack that is light, filling, and incredibly fast to make. To make it even more wholesome for the monsoon, load it with seasonal vegetables like carrots and peas. Start by briefly rinsing thick poha and letting it drain. In a pan, heat a little oil and temper mustard seeds and curry leaves. Sauté chopped onions and your choice of vegetables until tender. Add turmeric, salt, and finally, the drained poha. Mix gently, cover, and let it steam on low heat for 3-4 minutes. This method retains most of the nutrients. Finish with a garnish of fresh coriander and a squeeze of lemon for a wholesome meal that's ready in about 10 to 15 minutes.
Savory Rava Upma
Rava Upma is another fantastic 15-minute meal that is both filling and comforting. This savoury semolina dish is a perfect vehicle for vegetables, making it a balanced option for a quick lunch or a heavy evening snack. Start by dry-roasting rava (semolina) until it's fragrant and set it aside. In the same pan, heat some oil or ghee, and add mustard seeds, curry leaves, and some cashews for crunch. Sauté onions and mixed vegetables before pouring in hot water. As the water boils, slowly add the roasted rava while stirring continuously to prevent lumps. Cover and cook for about three minutes, and your delicious Upma is ready to be served hot.
Roasted Makhana
When you crave a crunchy, savoury snack to go with your evening tea, roasted makhana (fox nuts) is one of the healthiest options available. Unlike deep-fried snacks, makhana is light, low in calories, and rich in protein and calcium. It takes just five to ten minutes to prepare. Simply heat a teaspoon of ghee in a pan and add the makhana. Roast on a low flame, stirring continuously, until they become crisp. You'll know they're done when one breaks easily with a crunch. Toss them with a little salt, black pepper, and your favourite masala mix. They are addictive, satisfyingly crunchy, and guilt-free.
