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Tea-Time Treats: Healthy Indian snack recipes

Neha JainbyNeha Jain
July 7, 2020
inDiet, health
36
Tea cup with tea bag

Banish that bread pakora that has become your 5 pm tea-time snack; savour these high energy, low calorie treats instead! Try these healthy Indian snack recipes instead.

Table of Contents

  • #1 Ragi Masala Idli
  • #2 Sweet Potato Chaat / Shakarkandi ki Chaat
  • #3 Soya tikki

#1 Ragi Masala Idli

Ragi idli
Ragi idli

Of all cereals and millet, finger millet (or ragi) has the highest amount of calcium (344 mg %) and potassium (408 mg %). Adding millet to your diet is a healthy option, but why have boring kanji? Try this nutrient-packed ragi dish instead.

Ingredients

  • 1½ cup rice
  • ¾ cup urad dal
  • ½ cup ragi flour
  • Salt to taste
  • Water as needed
  • ½ tsp baking soda/cooking soda
  • Oil for greasing idli moulds

For Tadka

  • 2 tbsp oil
  • 1 tsp rai (mustard seeds)
  • 2 red chilli
  • 1 sprig curry leaves
  • 1 large onion, finely-chopped
  • 1 medium green pepper, finely chopped
  • 2 tomatoes, chopped
  • ½ cup cabbage, chopped
  • 1/3 cup carrot, grated
  • 1 tsp chili powder
  • 1 ½ tsp dhania (coriander) powder
  • 2 handfuls of coriander leaves, chopped
  • Salt to taste

Method

  1. Wash and soak rice and dal separately, in water for 4 to 6 hours.
  2. Then grind them separately by adding little water at a time to a smooth paste. Transfer them to a large container.
  3. Now add ragi flour and salt. Mix well. Cover and let it ferment overnight.
  4. The next morning, the batter would be risen. Fold it well, and add baking soda and mix well.
  5. Now grease idli moulds and pour a ladleful of batter into each mould and place it in a steamer. Steam it for 8 to 10 minutes till it is done. Insert a skewer to check.
  6. After the idlis are ready, let them cool and then cut them into four slices. Set aside.
  7. In a pan, heat oil. Add rai, let it splutter; add dry red chilies and saute for a second.
  8. Add curry leaves and onions. Add all chopped vegetables and spices. Let the mixture cook for a few minutes before adding idlis pieces. Don’t stir too hard or you’ll break the idlis. Pack them in lunch box with some mint or tomato chutney.

Nutritional Value

Total calorie count 114 kcal

Protein 3.6 g,

Fat 0.4 g

#2 Sweet Potato Chaat / Shakarkandi ki Chaat

sweet potato chat
sweet potato chat

Sweet potatoes are loaded with vitamins and minerals and a great source of fiber, which keep you staying full for longer. If you’re looking for a tangy and sweet pick-me-up, they go perfect with chaat masala, chillies and lime juice.

Ingredients

  • ½ kg shakarkandi, boiled, peeled and cubed
  • 1 tbsp chaat masala
  • 1 tbsp chilli powder
  • 1 tbsp jeera (cumin) seeds, roasted and powdered
  • 1 tbsp rock salt (sendha namak)
  • Lemon juice-to taste
  • 2-3 green chillies, finely-chopped
  • Cubed cucumber and apples
  • Coriander leaves, chopped, to garnish

Method

  • Mix all the ingredients together, adjusting spices according to taste and serve.

Nutritional Value:

Total calorie count 55 kcal

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Protein- 0.8 g, Fat 0.5 g

#3 Soya tikki

soya tikki
soya tikki

Soy is high in protein, vitamins, minerals and insoluble fiber and especially beneficial for those on a vegetarian diet. Using soya instead of potato as a base for tikki ensures your snack will be full of flavor and healthy.

Ingredients

  • ½ cup kabuli chana (white chick peas), boiled and drained
  • ½ cup soya granules
  • 1 tbsp mint leaves (pudina), finely-chopped
  • 1 tsp green chillies, finely-chopped
  • 1 tsp ginger (adrak), finely chopped
  • 1 tsp oil
  • Salt to taste

Method

  1. Soak the soya granules in hot water for 10 to 15 minutes. Drain and squeeze out all the water.
  2. Blend together the kabuli chana, soya nuggets and mint, in a blender to a smooth paste.
  3. Add green chilies, ginger, salt and mix well.
  4. Divide the mixture into 4 equal portions and shape into round, flat tikkis. Cook them on a non-stick pan using a little oil till both sides are golden brown. Serve hot with chutney of your choice.

Nutritional Value

Total calorie count 222 kcal

Protein 17 g

Fat 9.4 g

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Tags: Healthy Indian Snackshealthy snacksIndian foodIndian tea-time snacksRagi Masala Idlishakarkandi ki chaatSoya Tikkisweet potato chaattea-time snacks
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Neha Jain

Neha Jain

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing too complex about nutrition. Neha completed her MSc in Food and Nutrition from Delhi University and also did a Diploma in Naturopathy and Yogic Sciences. Neha is also a Certified Diabetes Educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Neha’s goal has always been to help people make healthy choices, and while at HealthifyMe, she always felt that her task was simplified with its technology.

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Comments 36

  1. Santhosh Kumar says:
    3 months ago

    Really good one

    Reply
  2. M Tanveer Usman says:
    6 months ago

    wonderful I have tried sweet potato chat …

    Reply
  3. prudhvi reddy Arumalla says:
    1 year ago

    Easy and great tip for healthy snacks

    Reply
  4. Aadhavkannan B says:
    2 years ago

    Good

    Reply
  5. Nitin Malik says:
    2 years ago

    Nice info

    Reply
  6. Sudhir says:
    2 years ago

    Useful

    Reply
  7. Harish Kler says:
    3 years ago

    Helpful to keep ourselves healthy nd befitter

    Reply
  8. Harish Kler says:
    3 years ago

    Good, helpful to keep ourselves healthy nd be fitter.

    Reply
  9. Alok says:
    3 years ago

    Thank you, good recipe

    Reply
  10. Chirag Nayyar says:
    3 years ago

    Protein Intake is very essential now a days to keep you healthy …. Looking for more recipes pertaining to same

    Reply
    • Navya says:
      3 years ago

      Hi Chirag, We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

      Reply
  11. Rahul says:
    3 years ago

    Awesome it is

    Reply
    • Shama J says:
      3 years ago

      Dear Rahul, thanks for sharing your feedback.

      Reply
  12. Pankaj says:
    4 years ago

    Nice article

    Reply
  13. Reena Singh says:
    4 years ago

    Loved the healthy snacks recipe , looking forward to read more…

    Reply
  14. Amitesh says:
    4 years ago

    Good one

    Reply
  15. Sonia says:
    4 years ago

    Good options.will surely try rspecially soya tikki

    Reply
  16. Vipul Patel says:
    4 years ago

    Nice

    Reply
  17. vijaya says:
    4 years ago

    Great recipes

    Reply
  18. Yogesh Singh says:
    5 years ago

    Nice to know sime food with great effect

    Reply
  19. Pritish says:
    5 years ago

    Soya tikki seems to be the best one…:)

    Reply
  20. Sanjeet says:
    5 years ago

    Nice tip ????

    Reply
  21. Dipakkumar says:
    5 years ago

    Really good article

    Reply
  22. Rahul says:
    5 years ago

    Really good one

    Reply
    • Gaurav Karhadkar says:
      2 years ago

      Nice way to make healthy idli !! Will definitely try !

      Reply
  23. BHUSHAN BORKAR says:
    5 years ago

    That is really a good article on changing traditional evening time snack. Worth reading it

    Reply
  24. Rajkumar says:
    5 years ago

    Nic

    Reply
  25. Arup Sinha Roy says:
    5 years ago

    Excellent tips. I love to cook and these tips help me to cook healthy food. Thanks a lot Healthyfy apps.

    Reply
  26. Arup Sinha Roy says:
    5 years ago

    Excellent tips. I love to cook and this type of tips help a lot to cook good healthy food.
    Thanks a lot Healthyfy apps.

    Reply
  27. Manish says:
    5 years ago

    Hi..very good

    Reply
  28. Venkatesh says:
    5 years ago

    Super

    Reply
  29. Shriram says:
    6 years ago

    Nice helpful tips

    Reply
  30. Saravanan says:
    6 years ago

    Very useful article

    Reply
  31. Mayur says:
    6 years ago

    Good

    Reply
  32. Ashina says:
    6 years ago

    Very helpful….great tips for healthy snacks…

    Reply
  33. Shivasta says:
    7 years ago

    Great article

    Reply

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