As the monsoon season settles in, bringing with it cooler temperatures and a fresh, earthy aroma, there's no better time to savor the unique flavors of seasonal ingredients. With the right balance of nutrition and taste, these three monsoon-inspired recipes will not only warm your heart but also keep your body healthy and energized. Each recipe is thoughtfully crafted, incorporating herbs, spices, oils, fruits, grains, and vegetables that thrive in the rainy season.
1. Turmeric and Ginger Spiced Quinoa/Sorghum Patties
Ingredients:
- 1 cup cooked quinoa/sorghum
- 1/2 cup grated carrots
- 1/2 cup finely chopped spinach
- 1/4 cup finely chopped onions
- 1 tablespoon grated ginger
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon garam masala
- Salt to taste
- 2 tablespoons chickpea flour
- 2 tablespoons fresh coriander leaves, chopped
- Palm oil for shallow frying
Instructions:
- In a large bowl, combine cooked quinoa/sorghum, grated carrots, chopped spinach, chopped onions, grated ginger, turmeric powder, cumin powder, garam masala, and salt.
- Add chickpea flour to the mixture and blend well.
- Shape the mixture into small patties.
- Heat a pan over medium heat, adding a little oil for shallow frying.
- Cook the patties until golden brown and crisp on both sides.
- Serve hot with mint chutney or a yogurt dip.
'Nutritional Benefits:'
- High in protein and fiber from quinoa.
- Rich in vitamins and antioxidants from carrots and spinach.
- Anti-inflammatory properties from turmeric and ginger.
- Palm oil adds a smoky street food flavor with a high smoke point.
2. Methi (Fenugreek) and Corn Pakoras
Ingredients:
- 1 cup fresh fenugreek leaves (methi), finely chopped
- 1/2 cup grated corn
- 1/2 cup soaked mung dal (coarsely ground)
- 1 teaspoon cumin seeds
- 1 teaspoon red chili powder
- 1 teaspoon turmeric powder
- 1 teaspoon carom seeds (ajwain)
- Salt to taste
- Water as needed
- Palm oil for deep frying
Instructions:
- In a bowl, mix coarsely ground mung dal, cumin seeds, red chili powder, turmeric powder, carom seeds, and salt.
- Add chopped fenugreek leaves and grated corn to the dry mixture.
- Gradually add water to form a thick batter.
- Heat oil in a deep frying pan over medium heat.
- Drop spoonfuls of the batter into the hot oil and fry until golden brown and crisp.
- Remove with a slotted spoon and drain on paper towels.
- Serve hot with tamarind chutney or green chutney.
'Nutritional Benefits:'
- Fenugreek leaves provide essential vitamins and minerals.
- Corn adds sweetness and fiber.
- Mung dal is gluten-free and high in protein.
- Palm oil's balanced fatty acid composition supports healthy cholesterol levels.
3. Jamun and Mint Chaat
Ingredients:
- 1 cup fresh jamun (Indian blackberry), pitted and chopped
- 1/2 cup diced cucumber
- 1/2 cup diced apples
- 1/4 cup pomegranate seeds
- 2 tablespoons finely chopped fresh mint leaves
- 1 tablespoon lemon juice
- 1 teaspoon chaat masala
- 1 teaspoon roasted cumin powder
- Salt to taste
- Fresh coriander leaves, chopped, for garnish
Instructions:
- In a large bowl, combine chopped jamun, diced cucumber, diced apples, and pomegranate seeds.
- Add chopped mint leaves, lemon juice, chaat masala, roasted cumin powder, and salt. Mix well.
- Garnish with fresh coriander leaves.
- Serve immediately as a refreshing and nutritious snack.
Nutritional Benefits:
- Jamun is rich in antioxidants and vitamins.
- Cucumber and apples provide hydration and fiber.
- Pomegranate seeds add a burst of flavor and nutrients.
- Mint and coriander leaves aid digestion and add freshness.
Rima Desai Rao a Registered Dietitian, Nutritionist, and Wellness Consultant said "These recipes are not only delicious and satisfying but also packed with nutrients, making them perfect for the monsoon season!"
