Healthy & Colourful Recipes for Holi

By Anita Marwaha

Our festivals are a time of indulgences. Holi is no different. However, the aftermath can be quite devastating for your body. Don't fret yet, there are many healthy recipes that will add colour to your table and taste to your palate. Here are some of them.

1) Moong Dal Chilla (Lentil Pancakes)

These gluten-free and vegan Indian style savoury lentil pancakes are loaded with protein, fibre and many vital nutrients.

Ingredients:

• 1 cup moong dal
• 1 green chilli, finely chopped
• 1/2 cup very finely chopped red carrot
• 1/2 cup very finely chopped green, red and yellow capsicum
• 1/4 cup finely chopped coriander leaves
• Salt as per taste
• Pinch of red chilli powder (optional)
• 1/2 tsp chaat masala
• 1/2-inch grated ginger (optional)

Method:

• Soak one cup moong dal overnight or for 3-4 hours in warm water. Then drain the water and grind it with the green chilli and green coriander.
• Add finely chopped carrot, red, yellow and green capsicum to the mixture.
• Add 3/4 to one cup water to the mixture to make a smooth batter.
• Batter should be thick yet have pouring consistency. Note that if you soak the lentils longer, you will need less water.
• Add salt, red chilli powder (optional) and chaat masala, and mix well.
• Heat a pan on high flame. When the pan is hot enough, pour one ladle full of batter to the centre of the pan (the pan should be hot but not smoking hot). Starting from the centre, spread the batter as thin as you can. Drizzle half a teaspoon of cow ghee around the edges of the moong dal chilla.
• When it is cooked, you will see the chilla leave the edges of the pan. With a spatula, turn it to the other side and cook, pressing down with the spatula. Cook until you see golden to brown spots on both sides. Remove to a serving plate and enjoy with mint chutney.

2) Beetroot Tikkis

Beetroot tikkis are packed with nutrients like fibre, potassium, folate and nitrates from beetroot, which support heart health, blood flow and digestion. Vegetables, sprouts of moong dal and soya chunks make them very healthy.

Ingredients:

• 2 big beetroots
• 1 carrot, grated finely
• 1 boiled potato
• 2 green chillies
• 1/2 cup soya chunks
• 1/3 cup boiled peas
• Green coriander, finely chopped
• 1/2-inch ginger (optional)
• 1/2 cup sprouts of moong dal
• 1/2 tsp chaat masala
• Pinch of powdered red chilli
• Salt as per taste

Method:

1. Peel the beetroots, grate them and then steam them. Add them to a large bowl along with the boiled, mashed potato.
2. Add finely grated carrots and finely chopped green coriander to the mixture.
3. Add soya chunks to boiling water with a little salt. After some time, they will become soft and big in size. Grind them with the green chillies and add them to the bowl.
4. Add sprouts of moong dal to boiling water till they become soft. Grind them along with the boiled peas and add this ground mixture to the bowl.
5. Add salt as per taste, a little red chilli (optional) and chaat masala. Mix everything together — the dough is now done.
6. Take a lemon-sized portion of the dough and roll it between your palms to make a round, then flatten it to make a tikki. Make all the tikkis similarly.
7. Brush your cast iron skillet with 1 or 2 tablespoons of cow ghee. Once the pan is hot, place the tikkis into the pan. Cook for 3 to 4 minutes on one side until browned, then flip and cook the other side for 3 to 4 minutes until browned. Serve hot with pudina chutney.

3) Gujiyas

Ingredients:

For the dough (covering): - 2 cups all-purpose flour - 1/4 cup cow ghee - Water, as needed for kneading - A pinch of salt

For the filling (mawa and nuts): - 1 cup khoya, crumbled or grated - 1/4 cup powdered sugar (adjust to taste) - 1/4 cup mixed nuts (almonds, cashews, pistachios), finely chopped - 1/4 teaspoon cardamom powder - 1 tbsp ghee

For assembly: - Flour-water paste (2 tbsp flour mixed with 3 tbsp water) for sealing - Ghee or oil for brushing the Gujiyas and the air fryer basket

Prepare the filling:

• Roast the mawa and nuts: heat 1 tbsp of ghee in a pan and lightly sauté the khoya and nuts until fragrant. Remove from heat and let it cool completely.
• Once cool, add the powdered sugar and cardamom powder to the mawa mixture and mix well.

Prepare the dough:

• Combine ingredients: in a large bowl, mix the flour, salt and 1/4 cup of ghee. Rub the mixture with your hands until it resembles a crumbly texture.
• Knead, adding water a little at a time to form a semi-stiff dough. The dough should not be too soft or too hard.
• Rest: cover the dough with a damp cloth or paper towel and let it rest for at least 30 minutes to an hour.

Assemble the Gujiyas:

• Knead the rested dough again and divide it into small, equal-sized balls (around 20-25 grams each).
• Roll out one ball into a small circle (about 4-5 inches in diameter). Place about 1-1.5 tablespoons of the filling in the centre.
• Apply the flour-water paste around the edges. Fold the other half of the circle over the filling to form a crescent shape. Press the edges to seal tightly, using a gujiya mould or by crimping with a fork.
• Keep the prepared Gujiyas covered with a damp cloth to prevent them from drying out while you work on the rest.

You can deep fry the Gujiyas or make them in an air fryer (keep for 14-18 minutes at 180°C).