Indian cuisine is known for its liberal use of spices that lend strong flavors and pungent aromas to entrees, side dishes and snacks. Because Indian fare focuses more heavily on vegetables than American dishes, it is commonly thought of as a healthier option; however, Indian cooking relies heavily on the use of clarified butter and refined flour, which can contribute to weight gain and heart disease. Simple strategies can help you choose healthier Indian snack options.
Baked Puri
Puri is a type of Indian bread typically fried in ghee, or clarified butter, and commonly made with refined flour, but using whole wheat flour and baking puri instead of frying can help make this snack a healthier option. Cook 1 cup of spinach leaves and 1/4 cup of fenugreek until the liquid is released. Add the liquid to 1 cup of whole wheat flour and 1 tbsp. of olive oil, and add enough water to make a soft dough. Mix in 1/4 tsp. of chili paste and add Indian spices such as cumin and grated ginger to taste. Roll out the dough and cutit into six pieces. Bake on a baking sheet at 375 degrees for about 10 minutes.
Spicy Mint Potatoes
Boil two large potatoes until soft and mash. Add 2 tbsp. of fresh, chopped mint leaves; 1 tbsp. of lemon juice; and two chopped green chilis. Mix in fresh cilantro leaves, minced garlic, cumin and turmeric to taste. Add 1/4 cup of diced, cooked onions to enhance the flavor of this snack. Spoon the mixture onto whole wheat naan, a type of North Indian bread.
Masala Peanuts
Masala peanuts make a simple, spicy finger food for snacks or get-togethers. Rinse 1 cup of unsalted peanuts in cold water. Mix 1/4 cup of chickpea flour, 1/2 tbsp. of ground cayenne pepper and 1/2 tbsp. of chaat masala, an Indian spice mixture made with dried mango powder, black pepper, coriander, dried ginger powder and chili powder. Place the spice mixture in a freezer bag, add the peanuts and 1/2 tbsp. of olive oil, and shake to coat the peanuts. Place the coated peanuts in a single layer on a microwave-safe plate and microwave for four minutes.
Vegetable Naan
Grill or steam vegetables such as cauliflower, diced eggplant, green chilis, mushrooms, spinach leaves and bell pepper slices. Mix in 1/2 tbsp. of olive oil and 1 tbsp. of garam masala, an Indian spice blend typically made with cinnamon, cloves, nutmeg, cumin seeds and star anise. Add 1/2 tbsp. of chili paste if you prefer a spicier dish. Spoon the vegetable mixture into warm, whole wheat naan. Top with fat-free yogurt mixed with fresh dill to taste.
References
- "Healthy Indian Cooking"; Shehzad Husan; 2006
- "Indian Cooking Without Fat"; Mridula Baljekar; 2005
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