Hot and so spicy!

Recipes for this monsoon season.

By Nishat Fatima | Good Housekeeping India 

1. Watermelon and cheese kebab

Preparation Time: 30 minutes 
Cooking Time: 30 minutes 
Makes: 10 kebabs

For the kebabs

6tbsp watermelon, deseeded and chopped into small pieces
2tbsp goat cheese (available in select food stores in metro cities) or use paneer
1 medium-sized potato, boiled and grated
4tbsp hung curd 1tbsp gram flour (besan)
1tsp chopped ginger
1 small green chilli, finely chopped
1 small onion, finely chopped
1tsp finely chopped fresh dhania (coriander leaves)
A few pudina (mint) leaves, finely chopped

For the coating 
Bread crumbs, for coating
Enough cornflour to make a batter

Oil, for frying

1. Combine all the ingredients for the kebabs, except the watermelon pieces; mix well. Divide the mixture into 10 individual kebabs.

2. Form a cup with each kebab; add a few pieces of watermelon to the centre. Seal well; then shape as you like - round, in triangles, or a square.

3. Mix the cornflour with water to make a batter of pouring consistency. Coat each kebab in the batter and roll in bread crumbs evenly.

4. Heat oil in a kadhai and deep-fry the kebabs, a few at a time, until golden brown. Then place on kitchen paper to absorb any excess oil. Serve hot with a spicy chutney.

Note: You can also use large chocolate moulds to make fun shapes.

Serving (for 10 kebabs): 95.7 Calories, 2.6gm protein, 9.8gm carbohydrates, 5.7gm total fat (0.5gm saturated), 0.9gm fibre, 2 cholesterol, 62.4mg sodium

2. Crispy corn cakes with date and tomato chutney

Preparation Time: 30 minutes 
Cooking Time: 20 minutes 
Makes: 10 kebabs

4 cups corn kernels (slice the kernels off the bhutta and use.)
2 cups creamy-style sweet corn (This is easily available in tins in several supermarkets.)
2 cups paneer
1 cup roasted cashewnuts, chopped
1/2 cup chopped spring onion
1 small onion, chopped
1/4 tsp ginger, chopped
1/4 tsp fresh dhania (coriander leaves), chopped
1/4 tsp chopped green chilli
1 egg
1/2 cup cornflour
1/2 cup bread crumbs
1/2 cup flour

Oil, for frying

For the chutney 
1/2 tbsp chopped fresh dates
2 medium-sized tomatoes, chopped roughly
1/2 tsp mustard seeds
1tbsp jaggery (gur)
1/2 tsp grated ginger
1 dry red chilli
Salt, to taste

1. For the chutney: Heat oil; add chilli and mustard. When they splutter, add tomato and cook for about a minute.

2. Then add the jaggery, ginger and dates. Season according to taste and cook for another five minutes until the chutney is thick and the tomatoes have become pulpy. Keep aside to cool.

3. To make the cakes: Add paneer, both types of corn and onion, green chilli, dhania, ginger, bread crumbs and nuts in a large mixing bowl. Combine well.

4. Now add the egg, cornflour and flour. Check seasoning; shape into cakes.

5. Heat oil in a kadai, over medium-high heat; fry cakes until golden and cooked through. Then place on kitchen paper to absorb any excess oil. Serve hot.

Each serving: 240.1 Calories, 16.8gm protein, 28.5gm carbohydrates, 10.8gm total fat (1.2gm saturated), 3gm fibre, 18.3 cholesterol, 210 sodium

3. Hare mutter ki shammi

Preparation Time: 30 minutes 
Cooking Time: 30 minutes 
Makes: 10 kebabs

1 cup spinach leaves, blanched
1 cup shelled, raw green peas (roughly pulsed in the mixer)
1/2 cup channa dal, boiled and ground to a paste
1tsp finely chopped ginger
1tsp finely chopped green chillies
1tsp finely chopped fresh dhania (coriander leaves)
1/4 tsp garam masala powder
1/4 tsp yellow chilli powder
4tbsp ghee, to pan fry
1/2 tsp salt

1. Grind the spinach to a paste.

2. Heat ghee in a kadhai; add the peas, saute for a few minutes; add the spinach paste; fry. Then, add the channa dal paste, powder spices, ginger, and green chilies. Saute for a few minutes.

3. Season to taste and add the dhania. Cook till the mixture is dry and thick. Take off heat; shape into kebabs.

4. Heat a non-stick frying pan and add some ghee to it. Shallow fry the kebabs over medium-heat until brown. Then place on kitchen paper to absorb any excess oil. Serve with green chutney.

Note: You could also stuff the kebabs with roughly chopped pistachios or crumbled paneer.

Serving (for 10 kebabs): 44 Calories, 0.4gm protein, 0.6gm carbohydrates, 4.7gm total fat (2.9gm saturated), 0.2gm fibre, 12.2 cholesterol, 118.9mg sodium

4. Kaju pakoda

Preparation Time: 20 minutes 
Cooking Time: 15 minutes 
Makes: About 15 pakodas

1/2 cup cashewnuts, broken into rough pieces
3tbsp gram flour (besan)
1tsp rice flour
1tbsp ginger-garlic paste
1tbsp finely chopped pudina (mint)
1tbsp finely chopped fresh dhania (coriander) leaves
3 green chilies, chopped
A few curry leaves, finely chopped
1tsp jeera (cumin seeds)
2tsp red chilli powder
1tsp dhania (coriander) seeds, crushed coarsely
1tsp baking soda
Salt, to taste
Oil, for deep-frying

1. Mix all the ingredients for the pakodas except the oil. Warm 11/2 tbsp oil and add to the mixture and mix thoroughly. Add some warm water to it to get the batter to a dropping consistency.

2. Heat oil in a kadhai and drop little portions of the pakoda batter into the oil. Shallow or deep fry over mediumheat until pakodas are a golden brown. Place on kitchen paper to absorb any excess oil. Serve hot.

Each serving: 31 Calories, 0.6gm protein, 1.5gm carbohydrates, 2.6gm total fat (0.2gm saturated), 0.3gm fibre, 0 cholesterol, 0.6mg sodium

5. Corn And Pea Bhel

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Makes: 4 servings

2tsp oil
1tsp roasted jeera (cumin seeds)
1/4 cup chopped onion
1 cup green peas, boiled
1 cup sweet corn kernels, cooked (Slice the kernels off the bhutta and then boil.)
1/4 cup chopped boiled potatoes
1/2 cup puffed rice (murmura)
1 red and yellow bell pepper, deseeded and diced
2tbsp chopped tomatoes
1/4 cup imli chutney* (available in any supermarket)
1/2 tsp chaat masala
1tbsp finely chopped dhania (coriander leaves)
2tbsp sev
2tbsp pomegranate seeds, to garnish

1. Heat oil in a non-stick pan and add the jeera.

2. When it crackles, add the onions and saute for 2 minutes.

3. Then, add the green peas, corn and potatoes and mix well.

4. Remove from the flame and keep aside to cool.

5. Once cool, add the bell pepper, imli chutney, tomatoes, salt, puffed rice, chaat masala and dhania and toss well. Check and adjust the seasoning.

6. Serve the bhel immediately garnished with sev and pomegranate seeds.

Each serving: 135.2 Calories, 4gm protein, 25.6gm carbohydrates, 5.9gm total fat (0.5gm saturated), 3.5gm fibre, 0 cholesterol, 10mg sodium

6. Thai-style vegetable satay

Preparation Time: 30 minutes
Cooking Time: 20 minutes
Makes: 4 big skewers

For the marinade
1/2 tsp chopped garlic,
2tbsp peanut butter (preferably without peanut bits),
1tsp lemon juice,
1/2 tsp curry powder or garam masala,
2 green chillies, chopped,
1 stick lemon grass, crushed or
1tsp chopped pudina (mint leaves)
2 lime leaves, chopped, or any citrus fruit leaves
10gm galangal (also known as blue ginger, this belongs to the ginger family and is used a lot in southeast Asian cuisines. It is available in large supermarkets in metros), chopped or you can use ginger
1tbsp Thai red curry paste (this is available in select food stores in metro cities) or you can use red chilli paste
1tbsp coconut milk powder or milk powder
Salt, to taste
Kali mirch (black pepper powder), to taste

Vegetables for the skewers
1 medium broccoli,
4 button mushrooms,
1 zucchini (optional),
4 cubes paneer,
1 green capsicum,
1 red and yellow bell pepper,
1 onion,
2 tomatoes,
2tbsp crushed peanuts,
Oil, for grilling

1. Break the broccoli into florets, and cut off the stems of the mushrooms.

2. Cut the remaining vegetables into flat sqaures.

3. Blanch the mushrooms, zucchini and broccoli florets for a few minutes until tender with a bit of a bite.

4. Mix all the marinade ingredients in a large bowl and apply generously over the vegetables. Leave them aside to marinate for about an hour.

5. Skewer the vegetables onto satay sticks and grill on a hot pan or over a barbeque; cook on all sides. (If using wood skewers, dip them in water; to prevent them from getting burnt.)

6. Heat oil in another pan and add the leftover marinade, but remove the stick of lemon grass.

7. Add the crushed peanuts and cook for about a minute. If required, add a spoon of peanut butter to it. Season and serve with the satay.

Note: Non-vegetarians may add cooked cubes of chicken.

Each serving: 205.2 Calories, 6,3gm protein, 7.5gm carbohydrates, 19gm total fat (1.3gm saturated), 2.8gm fibre, 0 cholesterol, 47mg sodium

7. Bhatti chicken chaat

Preparation Time: 45 minutes
Cooking Time: 20 minutes
Makes: 4

11/2 cups boneless chicken 1/3 cup cooked sprouted moong 1/2 cup grapes 1 small cucumber, diced 1 small tomato, diced 1tbsp finely chopped onion A few pieces of pineapple 1 cup assorted lettuce 1tbsp oil 1/2 tsp Bhatti masala (This spice is available at any supermarket. You could also make it at home by grinding the following spices together in a blender: 1/4 tsp whole dhania (coriander seeds), 1/4 tsp kali mirch (black peppercorns), 1/4 tsp jeera (cumin seeds), 1/4 tsp dry methi (fenugreek) leaves, 1/4 tsp chilli powder and 1/2 tsp garam masala) 1tbsp ginger-garlic paste 1tbsp chaat masala 1tsp black salt 1tsp roasted and powdered jeera (cumin seeds) Red chilli powder, a pinch 1tsp sugar Juice of 2 limes

1. Wash and cube the chicken. Marinate it with the juice of one lime, gingergarlic paste, oil and bhatti masala; and keep aside for 15 minutes.

2. Saute the chicken in a pan till cooked through; keep aside to cool.

3. In a large bowl, mix chicken, onion, cucumber, grapes, tomato, pineapple, sprouted moong and lettuce together.

4. Sprinkle the remaining lime juice; mix well. Chill the chaat in the refrigerator for a few hours.

5. Combine the chaat masala, black salt, sugar, jeera and chilli powder's and then mix with the chicken; toss well. Serve the chaat immediately.

Each serving: 195.3 Calories, 141.4gm protein, 144.8gm carbohydrates, 144.1gm total fat (140.8gm saturated), 1gm fibre, 75.5 cholesterol, 718.5mg sodium

8. Vermicelli coated prawns

Preparation Time: 20 minutesCooking Time: 5 minutesMakes: 2 servings

For the marinade2 cloves garlic, chopped 1/2 tsp red chilli paste* Juice of 1 lemon 3tbsp curd (dahi) 1tbsp ginger, chopped 3tbsp grated cheddar cheese (options include Amul and Kraft) 1tsp ajwain (carom seeds) 2tbsp cream 4 jumbo prawns

For the batter1 egg 1/4 cup flour 1tbsp lightly dry-roasted gram flour (besan) 1/4 tsp elaichi (green cardamom) powder 1tsp salt Oil, for frying For the coating 1tbsp sesame seeds 50gm vermicelli (uncooked) finely crushed1. Wash, clean and devein the prawns. Pat dry with kitchen paper.

2. Mix together all the ingredients for the marinade in a large bowl.

3. Add the prawns to the marinade, coat well and keep them aside to marinate for about 45 minutes.

4. Remove prawns from the marinade; gently shake off any excess liquid.

5. Mix all the ingredients for the batter together in a large bowl. (This should be of thick consistency, so adjust flour or water accordingly.)

6. Mix the sesame seeds and vermicelli in a flat plate.

7. Dip the marinated prawns in the batter and then coat well in the sesamevermicelli mixture.

8. Heat oil in a kadhai. Deep fry prawns for 2 to 3 minutes, over medium-low heat, until they are golden brown (this indicates they are cooked.)

9. Remove and keep them on kitchen paper to absorb any excess oil. Serve with a sweet and chilli sauce.

Note: Prawns don't take too long to cook, so be careful.

Each serving: 499.5 Calories, 21.9protein, 40.1gm carbohydrates, 28.6gm total fat (1.4gm saturated), 4.5gm fibre, 147 cholesterol, 1559.8mg sodium

To eat or not to eat...

Dr. Jayalaxmi, ayurvedic doctor and Wellness Consultant at Sherayas Retreat, Bengaluru, says ayurveda suggests we eat light, warm, soft, nutritious food that is easy to digest. Such food will also improve stamina. Some good foods to tuck into this season include spiced milk, ghee, cereals that are over a year old (such as wheat, puffed rice, ragi, corn, rice, jowar) warm water, moong dal, toor dal, masur dal, fish from lakes red lean meat (roasted or used in soups, preferably) and fresh, seasonal vegetables.

Stay off foods with strong tastes that are heavy; avoid leftovers and anything that is cold. Also, stay off cereals younger than a year, cold water, river fish, over-ripened fruit, methi and green leafy vegetables. Avoid eating outside, but if you must, make sure the food is piping hot. This is not the season to experiment with food.

While cooking at home, be extra careful in washing fresh foods, especially salad leaves and vegetables such as cabbage and cauliflower. Use iodine water, chlorine tablets or special washing liquids meant for fruits and veggies**. Alternatively, an easy home remedy is to wash the vegetables with salt and water. Switch to cold pressed oils such as olive oil to boost digestion. To add zing to rainy days, drink hot ginger tea, mint tea, or hot water with lime and honey.