Sprouted Moong Chaat
This protein-packed salad is a monsoon favourite that requires no cooking at all. Sprouted moong beans are light on the stomach and provide essential nutrients. For safety during the humid monsoon season, it's a good practice to briefly steam or blanch
the sprouts for two to three minutes to eliminate any surface bacteria that can thrive in damp conditions. Once they cool, simply mix them with finely chopped onions, tomatoes, and a sprinkle of chaat masala. A squeeze of lemon juice adds a refreshing tang and a dose of Vitamin C. It’s a quick, filling, and incredibly healthy snack that can be prepared in minutes.
Poha with Dahi
While poha is traditionally cooked, using the thin variety of flattened rice allows for a no-cook preparation. Simply rinse the thin poha flakes gently and let them soften for a few minutes. Then, combine them with fresh, homemade curd (dahi). This combination is not only cooling but also provides a good dose of probiotics, which are beneficial for gut health—something that can be compromised during the monsoon. You can add grated carrots or cucumber for extra crunch and nutrition. For a bit of flavour, mix in a pinch of rock salt and roasted cumin powder. It makes for a wholesome breakfast or a light lunch.
Corn and Chickpea Salad
Roasted corn on the cob, or 'bhutta', is a quintessential monsoon snack. You can capture that essence in an easy-to-assemble salad. Use pre-boiled or canned sweet corn and chickpeas. Drain them well and toss them in a bowl with chopped bell peppers, onions, and fresh coriander. The dressing can be a simple mix of lemon juice, black pepper, and a pinch of salt. This colourful salad is rich in fibre and plant-based protein, making it a satisfying meal that keeps you full without feeling heavy. It's an excellent way to enjoy corn, a seasonal monsoon favourite, in a refreshing new form.
Seasonal Fruit Chaat
The monsoon brings an abundance of delicious fruits like jamun, pears, plums, and pomegranates. A simple fruit chaat is one of the healthiest and easiest things you can prepare. Chop your favourite seasonal fruits and toss them together. To give it a classic Indian twist, sprinkle a little chaat masala and black salt. This not only enhances the flavour but also aids digestion. Avoid adding cream or excessive sugar; let the natural sweetness of the fruits shine through. This chaat is packed with vitamins, antioxidants, and fibre, which help in boosting immunity during a season when infections are common.
Masala Buttermilk (Chaas)
During the humid monsoon days, staying hydrated is crucial. Masala chaas, or spiced buttermilk, is a traditional Indian drink that is both refreshing and beneficial for digestion. To prepare it, simply blend chilled buttermilk or thin yogurt with water. Add roasted cumin powder, black salt, and finely chopped ginger and coriander leaves. Ginger is known to boost immunity, a great benefit during the rainy season. This cooling drink helps soothe the stomach and provides hydration, making it a much healthier choice than sugary cold drinks.
Peanut and Jaggery Mix
For a quick, on-the-go snack that provides an instant energy boost, a simple mix of roasted peanuts and jaggery is perfect. This traditional combination offers a balance of protein from the peanuts and iron from the jaggery. It requires no preparation other than mixing the two ingredients. You can also opt for peanut chaat by mixing roasted peanuts with chopped onions, tomatoes, and a squeeze of lime. It satisfies savoury cravings in a healthier way compared to deep-fried snacks, which can be hard on digestion during this season.
