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Monsoon is a beloved season in India, bringing relief from the scorching summer heat. The sound of raindrops, the earthy smell of wet soil, and the cool breeze create the perfect ambiance for enjoying delicious food. However, the high humidity can affect digestion, making it essential to opt for light and healthy meals. Here’s a selection of oil-free recipes that are perfect for the monsoon season, keeping you light, healthy, and satisfied.
Steamed Idli
Idli is a classic South Indian breakfast staple that is light, nutritious, and oil-free. Made from a fermented batter of rice and urad dal, idlis are steamed, making them an excellent choice for monsoon. The fermentation process not only enhances the nutritional value but also makes them easier to digest. Serve idlis with sambar and coconut chutney for a wholesome, balanced meal that keeps you energised without the heaviness of oil.
Soups
Soups are a fantastic monsoon meal option, offering warmth and comfort. An oil-free vegetable soup, rich in seasonal vegetables like carrots, beans, and spinach, can be incredibly nourishing. The natural flavours of the vegetables, combined with herbs and spices, create a delicious broth without the need for oil. Soups are easy to digest and help maintain hydration, which is crucial during the humid monsoon months.
Dhokla
Dhokla, a popular Gujarati snack, is another excellent oil-free option. This steamed savoury cake made from fermented gram flour is light and fluffy. The fermentation process enhances its nutritional profile, making it rich in protein and probiotics. Dhokla can be served with green chutney or enjoyed plain. It's a perfect snack or light meal that aligns with the monsoon season's requirement for easy-to-digest foods.
Poha
Poha is a versatile and light dish made from flattened rice. It's a common breakfast choice across India and can be made without oil. To prepare oil-free poha, simply rinse the flattened rice and mix with steamed vegetables, peanuts, and a splash of lemon juice for added zest. This dish is not only easy to make but also gentle on the stomach, making it an ideal choice for monsoon mornings.
Sprout Salad
Sprout salad is a powerhouse of nutrition and a great oil-free option for the monsoon. Made from sprouted legumes like mung beans, chickpeas, and lentils, this salad is packed with protein, vitamins, and minerals. Add chopped tomatoes, cucumbers, onions, and a squeeze of lemon juice for a refreshing and filling meal. The high fibre content aids digestion, which can be sluggish during the rainy season.
Fruit Chaat
Fruit chaat is a healthy snack that requires no oil. A mix of seasonal fruits like apples, bananas, pomegranates, and papayas, sprinkled with chaat masala and a dash of lime, creates a tangy and sweet treat. This chaat is rich in vitamins, antioxidants, and hydration, making it perfect for monsoon snacking. It satisfies sweet cravings while providing a nutritious alternative to fried snacks.
