Embrace Immunity-Boosting Brews
Nothing says monsoon comfort like a warm cup in your hands. Instead of reaching for just any tea, make it a wellness ritual. Traditional Indian kadhas, or herbal decoctions, are perfect for this season. A simple brew made by simmering ginger, tulsi, black
pepper, and cinnamon in water can help support your immune system. Another soothing option is classic Haldi Doodh (golden milk) before bed. For a simple morning drink, a glass of warm water with ginger and honey can do wonders. These drinks are not only warming but are also packed with ingredients known for their anti-inflammatory and antimicrobial properties, which are beneficial during a season known for infections.
Warm Up with Light Soups
A bowl of hot soup is a quintessential rainy-day meal, and it doesn't have to be complicated. A simple tomato or mixed vegetable soup, seasoned with Indian spices like cumin and black pepper, is both hydrating and nourishing. For a more filling option, a tomato and lentil soup provides a good dose of protein while remaining light and easy to digest. Another great choice is a moong dal and spinach soup, which is flavourful without being heavy. These soups can be made in minutes and offer a wholesome way to stay warm and keep your immunity up.
Choose Steamed Over Fried
The craving for crispy snacks is real when it rains, but deep-frying isn't the only way. Steamed snacks are a fantastic healthy alternative. Think of soft, spongy dhokla made from fermented gram flour, which is light and packed with protein. Steamed momos with a vegetable or paneer filling, paired with a spicy red chutney, offer the same satisfaction as their fried counterparts without the extra oil. Even traditional snacks from other regions, like Pundi Gatti from Mangalore (steamed rice dumplings), provide a comforting and pillowy texture perfect for the weather. These options are easier on the digestive system, a common concern during the monsoon.
Bake or Air-Fry Your Favourites
If you absolutely must have that crunch, modern kitchen appliances are your best friend. Pakoras, the undisputed king of monsoon snacks, can be made with 70% less oil by baking or air-frying them. Simply prepare your regular besan batter with chopped vegetables like onion, spinach, or cabbage, and bake them in a hot oven or an air fryer until golden. The same technique applies to samosas; you can use whole wheat wrappers for a healthier crust and bake them until crisp. Even vegetable cutlets and sweet potato wedges can be baked instead of fried for a guilt-free treat.
Whip Up Quick and Hearty Meals
Sometimes you need more than a snack. For a quick, light meal, Moong Dal Cheela (a savoury pancake) is an excellent choice. Made from a protein-rich moong dal batter, you can add finely chopped vegetables for extra nutrition. Another fantastic option is Kanda Poha, a Maharashtrian staple of flattened rice cooked with onions, peanuts, and turmeric. Savoury oats or upma, cooked with plenty of vegetables, can be ready in under 10 minutes and provide immune-supporting fibre. For a simple one-pot dinner, a light vegetable khichdi is considered a healing and comforting meal in many parts of India during the rains.
Try Roasted Snacks and Chaats
Roasting is another simple cooking method that brings out flavour without adding oil. Roasted makhana (fox nuts) seasoned with salt and chaat masala is a crunchy, low-calorie snack. Another classic is roasted bhutta (corn on the cob), which you can char over a gas flame and rub with lime and spices. For a quick chaat, use boiled or steamed corn kernels and toss them with chopped onion, tomato, lemon juice, and spices for a flavourful and filling snack that is high in fibre. You can also make a cooked sprout chaat, which is safer to consume during the monsoon than raw sprouts and just as nutritious.
