Upgraded Besan Chilla
The humble besan chilla, a savoury pancake made from chickpea flour (besan), is already a fantastic source of plant-based protein. To elevate it into a monsoon super-snack, make the batter slightly thicker than usual. You can boost its protein content
further by adding grated paneer or crumbled tofu into the mix along with finely chopped onions, tomatoes, and coriander. Chickpea flour is naturally rich in protein and fibre, which helps in keeping you full and satisfied. Serve these golden, savoury pancakes hot off the pan with a side of mint chutney for a classic, comforting, and incredibly nutritious rainy evening meal.
Paneer and Moong Dal Pakoras
The craving for pakoras during a downpour is almost a reflex. Instead of the usual potato or onion pakoras, try a version that packs a serious protein punch. A batter made from soaked and ground moong dal mixed with crumbled paneer creates a snack that's rich in vegetarian protein. Moong dal is an excellent source of protein, and paneer adds a soft, creamy texture inside the crispy exterior. Season the mix with ginger, green chillies, and your favourite spices before frying or air-frying them to golden perfection. These pakoras are not only a healthier alternative but also offer a more complex flavour and satisfying texture, making them a must-try this season.
Sprouted Moong Chaat
Chaat is another monsoon favourite, but it can often be heavy on fried components. A sprouted moong dal chaat offers all the tangy, spicy, and sweet flavours you love, with a powerful dose of nutrition. Lightly steam the sprouted moong to ensure they are safe for consumption during the monsoon, a practice recommended by food safety experts. Once cooled, mix the sprouts with chopped onions, tomatoes, cucumber, and boiled potatoes. For the protein boost, add a generous amount of cubed paneer or roasted peanuts. Toss everything with chaat masala, lemon juice, and a drizzle of tamarind chutney. It’s a refreshing, crunchy, and wholesome snack that's ready in minutes.
Soya Keema Samosas
Samosas are the undisputed king of rainy day snacks, and a simple swap in the filling can make them much healthier. Instead of the traditional potato filling, use a savoury mixture of soya keema (minced soya granules). Soya is one of the best sources of plant-based protein. To prepare the filling, sauté cooked soya granules with onions, ginger, garlic, green peas, and a blend of aromatic spices like cumin, coriander, and garam masala. The result is a flavourful, protein-dense filling that mimics the texture of minced meat. You can use whole wheat or multigrain wrappers and choose to bake or air-fry the samosas instead of deep-frying for an even healthier treat.
Masala Paneer Tikki
Tikkis are a versatile snack perfect for any weather, but they shine on a cool, rainy evening. A paneer tikki is a fantastic way to satisfy your cravings while getting a good dose of protein and calcium. To make them, combine grated paneer with boiled and mashed potatoes (which act as a binder), finely chopped onions, and coriander leaves. Season with spices like garam masala, chaat masala, and a pinch of turmeric. You can add cornflour or breadcrumbs to help bind the mixture and ensure a crispy outer layer. Pan-fry or grill the tikkis until they are golden brown and crisp on both sides. Serve hot with green chutney or a yogurt-based dip for an extra protein kick.
