Indian cuisine is based on many herbs and spices, as well as lentils, rice, bread and meats such as dried fish and beef. Most Indian dishes focus on vegetables more than meat, so eating an Indian diet can be nutritious. Using the primary ingredients of Indian cooking will let you prepare quick snacks, called chaat in India, that also supply plenty of nutrients.
Cottage Cheese Canapes
Cottage cheese is called paneer among the Indian people, and is regularly eaten for snacks. Using cottage cheese to make a quick snack will supply calcium and protein. Combine low-fat cottage cheese with finely chopped red onion, finely chopped fresh cilantro, a sprinkle of salt, chili powder and cumin. Stir to mix well. Serve on whole-wheat crackers, which provide fiber, or on peeled cucumber slices, which supply vitamin C and fiber. Sprinkle a little paprika over the top and serve.
Smoked Fish Salad
Fish can be used to prepare a nutritious salad similar to chicken or tuna salad. Mridula Baljekar, author of "Indian Cooking Without Fat," suggests using skinned and smoked mackerel -- a staple of the Indian diet -- but any type of smoked fish can be used. Fish supplies a healthy dose of protein. Mix shredded smoked fish with finely chopped red onion, seeded and chopped green chili, chopped fresh cilantro and lime juice. Chill and serve with fresh vegetables such as cherry tomatoes, cucumber slices or celery. This snack can also be served on whole-wheat crackers.
Black-Eyed Pea Dip with Pita Chips
Using canned black-eyes peas will help you prepare a fiber- and protein-rich snack in just a few minutes. Drain and rinse a can of low-salt black-eyed peas. Heat olive oil in a nonstick pot. Add cumin seeds and saute for just a few seconds, until beginning to brown. Add black-eyed peas and sprinkle of turmeric, cayenne pepper, coriander and salt. Stir in 1/2 cup water. Bring to a boil, cover and simmer about 10 minutes, or until most of the water has been absorbed. Stir in the juice of one lemon and a dash of garam masala, a combination of traditional Indian spices such as black pepper, cumin, cloves and cardamom. Serve with pita chips. Brush whole-wheat pita with olive oil and sprinkle with sea salt. Broil a few minutes until golden brown and crunchy.
Indian Spiced Nuts
Eating a handful of nuts is a popular snack in India, and you can create different tastes of the Indian cuisine by using spices and herbs. Heat 1 tsp. canola or olive oil in a saucepan. Add 2 cups of nuts, such as cashews, almonds or pecans, which supply magnesium, vitamin E and healthy unsaturated fat. Sprinkle over 1 tsp. black pepper and 1 tsp. garam masala. Add 1/2 tsp. cornstarch and 1/2 tsp. sugar. Toss to coat and cook for 5 minutes. Cool and store in an airtight container.
References
- "Indian Cooking Without Fat"; Mridula Baljekar; 2005
- "The Indian Vegan Kitchen: More Than 150 Quick and Healthy Homestyle Recipes"; Madhu Gadia; 2009
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