List Of Healthy And Oil Free Recipes To Try In Monsoon

The monsoon season gives us a break from the hot summer and refreshes our surroundings. But it also makes us crave fried and greasy comfort foods more than usual. While it’s okay to enjoy these treats sometimes, eating them often can harm our health. Luckily, many tasty and healthy oil-free recipes are perfect for the monsoon.

Here Are Some Healthy And Oil Free Recipes

These recipes are nutritious and easy to prepare, ensuring you stay healthy while enjoying the rainy weather.

• Oil-Free Vegetable Stew

This vegetable stew is packed with vitamins and minerals, making it a perfect dish to keep you warm and nourished during the monsoon.

Ingredients

• Mixed vegetables (carrots, beans, peas, potatoes)
• One onion, finely chopped
• Two tomatoes, chopped
• One teaspoon of ginger-garlic paste
• Spices (turmeric, cumin seeds, coriander powder, garam masala)
• Salt to taste
• Fresh coriander leaves for garnish

Preparation

1. In a non-stick pan, dry roast cumin seeds until fragrant.
2. Add chopped onions and ginger-garlic paste. Cook until onions are soft.
3. Add tomatoes and cook until they are mushy.
4. Add mixed vegetables, spices, and salt. Mix well.
5. Add water and cover the pan. Cook until vegetables are tender.
6. Garnish with fresh coriander leaves before serving.

• Oil-Free Moong Dal Chila

Moong dal chila is a high-protein, low-calorie dish perfect for breakfast or a snack.

Ingredients

• 1 cup moong dal (split green gram), soaked for 2-3 hours
• One onion, finely chopped
• One green chilli, finely chopped
• Fresh coriander leaves, chopped
• Salt to taste
• Spices (turmeric, cumin powder, garam masala)

Preparation

1. Grind the soaked moong dal into a smooth batter.
2. Add chopped onions, green chilli, coriander leaves, salt, and spices to the batter. Mix well.
3. Heat a non-stick pan and pour a ladleful of batter, spreading it thin like a pancake.
4. Cook on medium heat until both sides are golden brown and crispy.
5. Serve hot with green chutney or yoghurt.

• Oil-Free Baked Samosa

These baked samosas are a healthier alternative to the traditional fried version and are just as tasty.

Ingredients

• For the dough: 1 cup whole wheat flour, salt to taste, water as needed
• For the filling: 2 boiled potatoes, mashed; 1 cup green peas; spices (cumin seeds, turmeric, garam masala, chaat masala); salt to taste

Preparation

1. Prepare the dough by mixing flour, salt, and water. Knead until smooth and set aside.
2. For the filling, heat a non-stick pan and add cumin seeds.
3. Add mashed potatoes, green peas, spices, and salt. Mix well and cook for a few minutes.
4. Roll out small portions of dough into thin circles. Cut each circle in half.
5. Place the filling in the centre of each half and fold it into a triangular samosa shape.
6. Preheat the oven to 180°C. Place samosas on a baking tray and bake for 20-25 minutes until golden brown.

• Oil-Free Spinach and Corn Soup

This soup is rich in iron and fibre, making it an excellent choice for a light dinner during the monsoon.

Ingredients

• One bunch of spinach, washed and chopped
• 1 cup sweet corn
• One onion, finely chopped
• Two cloves garlic, chopped
• Salt and pepper to taste
• Vegetable broth or water

Preparation

1. In a non-stick pot, dry roast garlic and onion until soft.
2. Add chopped spinach and sweet corn. Cook for a few minutes.
3. Add vegetable broth or water and bring to a boil.
4. Simmer for 10-15 minutes. Blend the soup until smooth.
5. Season with salt and pepper before serving.

Embracing oil-free cooking during the monsoon season can be both delicious and beneficial for your health. These recipes are easy to prepare and perfect for keeping you warm and nourished as you enjoy the rain. By adding a variety of vegetables and whole grains, you can create satisfying and nutritious meals.