With the incidence of the monsoon, most people also experience a craving for snacks that may not be healthy but appeal to their taste buds. However, long-term consumption of these snacks or food items can lead to health issues which is why you can consider the protein-rich monsoon recipes that will nourish your bodies and let you enjoy the monsoons to the fullest.
# Poha Made from SoyaPoha refers to a dish prepared from beaten puffed rice. It is one of the popular delicacies for people almost all over India. You can add vegetables to it and experiment with it as you wish. The savoury poha can be the best food to eat in the rainy season.
Ingredients1 cup soya granules
1 tsp olive oil
1 tsp mustard seeds
8-10 Curry Leaves
1/4 Tsp Asafoetida
1 finely chopped onions
2 finely chopped green chillies
1/4 tsp turmeric powder
2 tbsp boiled green peas
1 tbsp soaked peanuts
1 tbsp lemon juice
Salt to taste
Method- Soak the soya granules in 2 cups of warm water for 15 minutes. Squeeze thoroughly and keep aside.
- Heat the oil in a nonstick pan and add the mustard seeds.
- When the seeds crackle, add the curry leaves and asafoetida and saute on a medium flame for a few seconds.
- Add the onions and green chillies and saute on a medium flame till the onions turn translucent.
- Add the turmeric powder, green peas, peanuts, and salt cook for 2-3 min.
- Add soya granules, lemon juice toss gently and cook on a medium flame for 3 to 5 minutes, stirring once in between.
- Serve hot garnished with coriander and curry leaves.
# Khichdi Made from Moong DalKhichdi has always been an Indian favourite and staple food, especially during the monsoons. It is a preparation made chiefly from rice and pulses, in this case, moong dal. Owing to its simplicity of preparation, people love consuming this simple yet nutritious dish.
Ingredients
⅓ finely chopped onions
⅓ to ½ chopped tomatoes
½ teaspoon chopped green chillies or serrano peppers
1 teaspoon finely chopped ginger or grated
1 to 2 tablespoons chopped coriander leaves, for garnish – optional
Method
- You can opt to add some more vegetables like carrots, green peas, broccoli, cauliflower and green beans. If you plan to add any veggie, chop them too and set aside.
- Now heat 2 tablespoons ghee or oil in a 3 litre pressure cooker, then add 1 teaspoon cumin seeds (jeera).
- As soon as the cumin begins to splutter, add the ⅓ cup finely chopped onions.
- Sauté until the onions soften and turn translucent.
- When the onions have become translucent, add in ⅓ to ½ cup chopped tomatoes, ½ teaspoon chopped green chili and 1 teaspoon chopped ginger.
- Mix well with the sautéed onions.
- After stirring in the tomatoes, add ¼ teaspoon turmeric powder and a pinch of asafoetida (hing). Adding hing is optional.
- Sauté until the tomatoes soften stirring often.
- Next, add the drained rice and moong lentils to the pressure cooker, and stir for about a minute or until all the ingredients are fully combined.
- Season with salt to taste.
- Mix and sauté the rice and lentils for a minute.
- Add 3.5 cups water and mix really well, deglazing the bottom and sides of the cooker.
- 3.5 cups of water will give you a porridge like consistency. For a thinner consistency, add 4 to 4.5 cups water.
- Finally, close the lid tightly and pressure cook for 8 to 9 minutes or 7 to 8 whistles on medium-high to high heat. When the pressure falls on its own in the cooker (which takes some minutes), open the lid.
- Stir the khichdi.
- The below photo shows the consistency of khichdi. If you prefer a thinner version or if is too thick for your liking, add some hot water and mix. Simmer for a couple of minutes stirring often.
- Serve your delicious Moong Dal Khichdi hot or warm! You can also top with a bit of ghee before serving.
# Chicken Tikka MasalaChicken has always been a highly preferred source of protein for athletes and bodybuilders throughout the world. When prepared as the famous and much-loved Chicken Tikka Masala, it makes for an ideal choice as one of the preferred monsoon recipes that have several benefits.
Ingredients
For the Chicken Marinade28 oz (800g) boneless and skinless chicken thighs cut into bite-sized pieces
1 cup plain yogurt
1 1/2 tablespoons minced garlic
1 tablespoon ginger
2 teaspoons garam masala
1 teaspoon turmeric
1 teaspoon ground cumin
1 teaspoon Kashmiri chili (or 1/2 teaspoon ground red chili powder)
1 teaspoon of salt
For the Sauce
2 tablespoons of vegetable/canola oil
2 tablespoons butter
2 small onions (or 1 large onion) finely diced
1 1/2 tablespoons garlic finely grated
1 tablespoon ginger finely grated
1 1/2 teaspoons garam masala
1 1/2 teaspoons ground cumin
1 teaspoon turmeric powder
1 teaspoon ground coriander
14 oz (400g) tomato puree (tomato sauce/Passata)
1 teaspoon Kashmiri chili (optional for colour and flavour)
1 teaspoon ground red chili powder (adjust to your taste preference)
1 teaspoon salt
1 1/4 cups of heavy or thickened cream (use evaporated milk for lower calories)
1 teaspoon brown sugar
1/4 cup water if needed
4 tablespoons Fresh cilantro or coriander to garnish
Method- In a bowl, combine chicken with all of the ingredients for the chicken marinade; let marinate for 10 minutes to an hour (or overnight if time allows).
- Heat oil in a large skillet or pot over medium-high heat. When sizzling, add chicken pieces in batches of two or three, making sure not to crowd the pan. Fry until browned for only 3 minutes on each side. Set aside and keep warm.
- Melt the butter in the same pan. Fry the onions until soft (about 3 minutes) while scraping up any browned bits stuck on the bottom of the pan.
- Add garlic and ginger and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric and coriander. Fry for about 20 seconds until fragrant, while stirring occasionally.
- Pour in the tomato puree, chili powders and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and becomes a deep brown red colour.
- Stir the cream and sugar through the sauce. Add the chicken and its juices back into the pan and cook for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling. Pour in the water to thin out the sauce, if needed.
- Garnish with cilantro (coriander) and serve with hot garlic butter rice and fresh homemade Naan bread!