Healthy Indian Snacks

Incorporating healthy snacks into your diet is a crucial step towards maintaining a balanced and nutritious eating plan. Snacks can provide essential nutrients, curb hunger, and prevent overeating during meals. Indian cuisine offers a plethora of healthy snack options that are both delicious and nutritious. This article will explore a variety of healthy Indian snacks that are easy to prepare and packed with health benefits.

Benefits of Healthy Indian Snacks

• Nutritional Value: Many Indian snacks are made from ingredients like legumes, grains, and vegetables, which are rich in essential nutrients.
• Weight Management: Consuming healthy snacks can help control hunger and prevent overeating, contributing to weight loss and management.
• Overall Health: These snacks often contain antioxidants, vitamins, and minerals that boost immunity and improve overall health.

Popular Indian Snack Recipe: Onion Pakoda

Ingredients

• 1 cup gram flour (besan)
• 2 large onions, thinly sliced
• 1 tsp cumin seeds
• 1 tsp red chili powder
• 1 tsp turmeric powder
• Salt to taste
• Water as needed
• Oil for frying

Preparation Method

1. In a bowl, mix gram flour, cumin seeds, red chili powder, turmeric powder, and salt.
2. Add water slowly to make a thick batter.
3. Add the sliced onions to the batter and mix well.
4. Heat oil in a deep pan. Drop spoonfuls of the mixture into the hot oil.
5. Fry until golden brown and crispy. Remove and drain on paper towels.

Health Benefits

• Using gram flour makes these pakodas rich in protein and fiber.
• Onion pakodas can be made healthier by using less oil or baking instead of frying.

Mangalore Bajji

Ingredients

• 1 cup all-purpose flour
• 1/2 cup yogurt
• 1 large onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin seeds
• Salt to taste
• Oil for frying

Preparation Method

1. In a bowl, mix flour, yogurt, onion, green chilies, cumin seeds, and salt.
2. Add water to make a thick batter.
3. Heat oil in a deep pan. Drop spoonfuls of the batter into the hot oil.
4. Fry until golden brown and crispy. Remove and drain on paper towels.

Health Benefits

• Mangalore bajji can be made healthier by using whole wheat flour instead of all-purpose flour.
• Adding vegetables like onions and chilies increases the nutritional value.

Mirchi Bajji Recipe

Ingredients

• 6 large green chilies (preferably mild)
• 1 cup gram flour (besan)
• 1 tsp cumin seeds
• 1 tsp red chili powder
• 1/2 tsp turmeric powder
• 1/2 tsp ajwain (carom seeds)
• Salt to taste
• Water as needed
• Oil for frying

Preparation Method

1. Slit the green chilies lengthwise and remove the seeds.
2. In a bowl, mix gram flour, cumin seeds, red chili powder, turmeric powder, ajwain, and salt.
3. Add water gradually to make a thick batter.
4. Heat oil in a deep pan. Dip each chili in the batter and coat well.
5. Fry the coated chilies until golden brown and crispy. Remove and drain on paper towels.

Health Benefits

• Gram flour adds protein and fiber to the dish.
• Green chilies are rich in vitamins A and C and capsaicin, which may boost metabolism.

Veg Cutlet Recipe

Ingredients

• 2 large potatoes, boiled and mashed
• 1/2 cup peas, boiled
• 1/2 cup carrots, grated
• 1/4 cup green beans, chopped
• 1/4 cup corn, boiled
• 1 green chili, finely chopped
• 1 tsp ginger-garlic paste
• 1 tsp garam masala
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• Salt to taste
• 1/2 cup breadcrumbs
• 2 tbsp oil for shallow frying

Preparation Method

1. In a bowl, mix mashed potatoes, peas, carrots, green beans, corn, green chili, and ginger-garlic paste.
2. Add garam masala, turmeric powder, red chili powder, and salt. Mix well.
3. Shape the mixture into small patties.
4. Coat each patty with breadcrumbs.
5. Heat oil in a pan and shallow fry the cutlets until golden brown on both sides. Remove and drain on paper towels.

Health Benefits

• Veg cutlets are packed with vegetables, providing vitamins, minerals, and fiber.
• Shallow frying reduces the amount of oil used, making them a healthier option.

Aloo Tikki Recipe

Ingredients

• 4 large potatoes, boiled and mashed
• 1/2 cup peas, boiled and mashed
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp cumin seeds
• 1 tsp garam masala
• 1/2 tsp red chili powder
• 1/2 tsp turmeric powder
• Salt to taste
• 1/4 cup breadcrumbs
• 2 tbsp oil for shallow frying

Preparation Method

1. In a bowl, mix mashed potatoes, peas, onion, green chilies, cumin seeds, garam masala, red chili powder, turmeric powder, and salt.
2. Shape the mixture into small patties.
3. Coat each patty with breadcrumbs.
4. Heat oil in a pan and shallow fry the tikkis until golden brown on both sides. Remove and drain on paper towels.

Health Benefits

• Aloo tikki can be made healthier by using whole grain breadcrumbs.
• Including peas adds protein and fiber to the snack.

Cheese Balls Recipe

Ingredients

• 1 cup grated cheese (cheddar cheese slices or mozzarella cheese block)
• 1/2 cup boiled and mashed potatoes
• 1/4 cup corn kernels
• 1 green chili, finely chopped
• 1 tsp black pepper
• Salt to taste
• 1/2 cup breadcrumbs
• Oil for frying

Preparation Method

1. In a bowl, mix grated cheese, mashed potatoes, corn kernels, green chili, black pepper, and salt.
2. Shape the mixture into small balls.
3. Roll each ball in breadcrumbs to coat evenly.
4. Heat oil in a deep pan. Fry the cheese balls until golden brown and crispy. Remove and drain on paper towels.

Health Benefits

• Cheese balls can be baked instead of fried to reduce fat content.
• Using whole grain breadcrumbs can increase the fiber content.

Khaman Dhokla Recipe

Ingredients

• 1 cup gram flour (besan)
• 1/4 cup semolina (sooji)
• 1 cup water
• 1 tbsp lemon juice
• 1 tbsp ginger-green chili paste
• 1 tsp turmeric powder
• 1 tsp fruit salt (Eno)
• Salt to taste
• 2 tbsp oil
• 1 tsp mustard seeds
• 1 tsp sesame seeds
• 10-12 curry leaves
• 2 green chilies, slit
• Fresh coriander leaves, chopped (for garnish)
• Grated coconut (optional, for garnish)

Preparation Method

1. In a bowl, mix gram flour, semolina, water, lemon juice, ginger-green chili paste, turmeric powder, and salt. Whisk to form a smooth batter.
2. Add fruit salt (Eno) to the batter and mix well. It will become frothy.
3. Pour the batter into a greased steaming tray and steam for 15-20 minutes until a toothpick inserted into the dhokla comes out clean.
4. In a small pan, heat oil and add mustard seeds, sesame seeds, curry leaves, and slit green chilies. Let them splutter.
5. Pour the tempering over the steamed dhokla.
6. Garnish with fresh coriander leaves and grated coconut (if using).
7. Cut into squares and serve.

Health Benefits

• Khaman dhokla is steamed, making it a low-calorie, healthy snack.
• Gram flour is rich in protein and fiber, aiding in digestion and satiety.
• The tempering with mustard seeds, sesame seeds, and curry leaves adds antioxidants and enhances flavor.

Batata Vada Recipe

Ingredients

• 4 large potatoes, boiled and mashed
• 1 onion, finely chopped
• 2 green chilies, finely chopped
• 1 tsp ginger-garlic paste
• 1 tsp mustard seeds
• 10-12 curry leaves
• 1/2 tsp turmeric powder
• Salt to taste
• 1 cup gram flour (besan)
• Water as needed
• Oil for frying

Preparation Method

1. In a pan, heat a little oil and add mustard seeds, curry leaves, chopped onions, green chilies, and ginger-garlic paste. Sauté until onions are translucent.
2. Add turmeric powder and mashed potatoes. Mix well and cook for a few minutes. Season with salt. Let the mixture cool.
3. Shape the potato mixture into small balls.
4. In a bowl, mix gram flour, water, and salt to make a thick batter.
5. Heat oil in a deep pan. Dip each potato ball in the gram flour batter and coat well.
6. Fry the coated balls until golden brown and crispy. Remove and drain on paper towels.

Health Benefits

• Batata vada can be made healthier by using minimal oil and baking instead of frying.
• Potatoes provide carbohydrates and fiber, while gram flour adds protein and fiber.

Popcorn Recipe

Ingredients

• 1/2 cup popcorn kernels
• 2 tbsp olive oil or coconut oil
• Salt to taste
• Optional seasonings: nutritional yeast, paprika, garlic powder

Preparation Method

1. Heat oil in a large pot over medium heat.
2. Add a few popcorn kernels and cover the pot. Once the kernels pop, add the remaining kernels.
3. Cover the pot and shake occasionally to ensure even popping.
4. Once the popping slows down, remove from heat and transfer popcorn to a bowl.
5. Season with salt and any optional seasonings of your choice.

Health Benefits

• Popcorn is a whole grain and a good source of fiber.
• Using healthy oils like olive or coconut oil adds healthy fats.
• Seasoning with nutritional yeast adds a cheesy flavor and additional nutrients.

Pav Bhaji Recipe

Ingredients

• 4 medium potatoes, boiled and mashed
• 1 cup cauliflower, finely chopped
• 1 cup green peas
• 1 large onion, finely chopped
• 2 tomatoes, finely chopped
• 1 green bell pepper, finely chopped
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tbsp pav bhaji masala
• Salt to taste
• 2 tbsp vegan butter or oil
• Fresh coriander leaves, chopped (for garnish)
• 8 pav buns

Preparation Method

1. In a large pan, heat butter or oil and add cumin seeds.
2. Add chopped onions and sauté until golden brown.
3. Add ginger-garlic paste and sauté for a minute.
4. Add tomatoes, green bell pepper, cauliflower, peas, and mashed potatoes. Mix well.
5. Add turmeric powder, pav bhaji masala, and salt. Cook until the vegetables are well combined and soft.
6. Mash the mixture with a potato masher to achieve a smooth consistency.
7. Garnish with fresh coriander leaves.
8. Toast the pav buns with a little butter and serve hot with the bhaji.

Health Benefits

• Pav bhaji can be made healthier by using less butter and adding more vegetables.
• The dish is rich in vitamins, minerals, and fiber from the variety of vegetables used.

Paneer Tikka Recipe

Ingredients

• 250 grams paneer (cottage cheese), cut into cubes
• 1/2 cup yogurt
• 1 tbsp ginger-garlic paste
• 1 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp garam masala
• 1 tsp cumin powder
• 1 tbsp lemon juice
• Salt to taste
• 1 tbsp oil
• 1 bell pepper, cut into squares
• 1 onion, cut into squares
• Wooden or metal skewers

Preparation Method

1. In a bowl, mix yogurt, ginger-garlic paste, turmeric powder, red chili powder, garam masala, cumin powder, lemon juice, and salt to make a marinade.
2. Add paneer cubes, bell pepper, and onion squares to the marinade. Mix well to coat evenly.
3. Cover and refrigerate for at least 30 minutes to marinate.
4. Preheat the oven to 200°C (400°F).
5. Thread the marinated paneer and vegetables onto skewers.
6. Place the skewers on a baking tray and brush with oil.
7. Bake for 15-20 minutes or until the paneer is golden and slightly charred, turning the skewers halfway through.
8. Serve hot with mint chutney.

Health Benefits

• Paneer is a good source of protein and calcium.
• Using yogurt in the marinade adds probiotics and enhances digestion.
• Baking instead of frying reduces the overall fat content.

Conclusion

Healthy Indian snacks are a great way to incorporate essential nutrients into your diet while enjoying delicious flavors. By choosing healthier cooking methods and ingredients, you can make these snacks even more nutritious. Try incorporating these snacks into your daily routine for a balanced and healthy diet.