Moong Dal Cheela
A classic North Indian breakfast food, the moong dal cheela doubles up as a fantastic, light, and protein-rich evening snack. Made from a simple batter of soaked and ground moong dal (split green gram), these savoury pancakes are quick to prepare and incredibly
versatile. Moong dal is an excellent source of plant-based protein, which helps in muscle repair and keeps you feeling full for longer. Season the batter with ginger, green chillies, and a pinch of turmeric, and cook on a non-stick pan with minimal oil. For an extra nutritional boost and more flavour, you can add finely chopped vegetables like onions and tomatoes to the batter or fill the cooked cheela with grated paneer. It’s a warm, comforting, and guilt-free way to enjoy the rains.
Sprouted Moong Chaat
When you want something fresh, tangy, and crunchy without any cooking, a sprouted moong chaat is the perfect answer. Sprouts are nutritional powerhouses, packed with protein, fibre, and vitamins. Using sprouted moong as the base instead of carb-heavy alternatives makes this chaat both filling and light. It’s also incredibly easy to assemble. Simply take a bowl of sprouted moong beans—it's recommended to lightly steam or blanch them during monsoon to avoid bacteria—and toss them with chopped onions, tomatoes, cucumber, and fresh coriander. For that signature chaat flavour, add a squeeze of lemon juice, a sprinkle of chaat masala, and a dash of green chutney. This snack is refreshing and helps boost energy levels and improve digestion.
Kala Chana Chaat
Kala chana, or black chickpeas, are a fantastic source of plant-based protein, fibre, and essential minerals. A single serving can provide a significant amount of your daily protein needs, making it an excellent choice for a filling snack. A kala chana chaat is a robust and flavourful dish that is perfect for fending off monsoon hunger. To prepare it, mix boiled black chickpeas with chopped onions, tomatoes, and green chillies. Season generously with roasted cumin powder, amchur (dry mango powder), and a squeeze of lime juice. The earthy taste of the chana combined with the tangy, spicy dressing makes it incredibly satisfying. This snack helps in regulating blood pressure and keeps you feeling full for a long time.
Paneer Tikki or Tikka
Paneer is a go-to protein source for vegetarians in India, and for good reason. It's rich in high-quality protein and calcium, making it great for muscle and bone health. While often used in rich curries, paneer makes for a wonderful, healthy snack when prepared as a tikki or tikka. You can make shallow-fried tikkis by mashing paneer with boiled potatoes or even masoor dal, adding spices, and shaping them into patties. Alternatively, for a non-fried option, marinate cubes of paneer in a spiced yogurt mixture and then grill or air-fry them until golden. This method uses minimal oil while delivering that smoky, tandoori flavour. Served with a side of mint chutney, paneer tikka is a satisfying and sophisticated snack.
Air-Fried Dal Vada
The craving for deep-fried vadas and pakoras is almost universal during the monsoon. A healthier way to satisfy this is by making dal vadas in an air fryer. This method gives you that satisfying crunch with a fraction of the oil. You can make the vada batter from chana dal, moong dal, or a mix of lentils, which are all excellent protein sources. Soak the lentils, grind them into a coarse paste with spices like green chillies, ginger, and cumin seeds, and then shape them into small vadas. Instead of deep-frying, place them in an air fryer and cook until they are golden and crisp. This way, you can enjoy a classic rainy-day treat without the guilt, getting both comfort and a valuable dose of protein.
Roasted Makhana
Fox nuts, or makhana, are a criminally underrated snack. They are incredibly light and crunchy, low in calories, and contain a surprising amount of protein. Roasting them is simple and takes just a few minutes. Heat a pan, add a teaspoon of ghee, and roast the makhana on a low flame until they are crisp. You can then toss them with salt and pepper, or get more creative with chaat masala, turmeric, or other spices. They are gluten-free and easy to digest, making them a great snack for everyone in the family. A bowl of warm, roasted makhana with a cup of chai is one of the simplest and healthiest pleasures on a rainy evening.
