Any cup of evening tea can feel like a celebration with the delectable crunch of a samosa or the syrupy sweetness of a jalebi. These traditional Indian foods have a way of evoking nostalgia and comfort. But a health issue frequently hides behind their delicious appearance. Because of its refined flour and sugar content, a single jalebi usually has 150–200 calories, whereas a medium samosa can have 300–350 calories. What if we could continue to savor our chai without feeling any extra guilt?

A variety of traditional Indian sweets are both delicious and healthy for the waistline. Nutrition specialist Ginni Kalra suggests these five delectable choices.

Chana roasted

30 g of calories equals 100 kcal.

With its delicious crunch that doesn't require frying, roasted chana is a wonderful treat. It's a great choice when you're feeling peckish because it's packed with protein and dietary fiber.

Nutrition Insight: "It's a simple, no-fuss snack that supports energy levels and keeps blood sugar stable," says Kalra, who leads Dietetics at Aakash Healthcare. You may enjoy roasted chana without remorse since there are no trans fats or maida (refined flour) used!

upma made with vegetables

Calories (1 cup): between 250 and 300 kcal

Upma, a dish made of rava (semolina) and a variety of seasonal vegetables, is a satisfying and comforting option that doesn't have the oil of deep-fried favorites. It's ideal for those chilly nights!

Nutritional Insight: “Upma keeps you full longer and doesn’t spike your sugar like fried snacks do,” said the dietitian. According to the UK's National Institute of Health, this makes it a healthier choice that is nevertheless filling and satisfying.

Poha with vegetables

• Calories (40g + veggies 100g): 250 kcal
• Poha, made with a minimal amount of oil and loaded with vegetables, offers a balanced meal that combines carbohydrates, iron, and fibre. Not only is it light, but it's also non-greasy, making it a healthier alternative to fried snacks.
• Nutrition Insight: Dietitian Ginni Kalra mentions, “Poha is often overlooked, but it's a wholesome meal that fits perfectly with tea.” Its nourishing ingredients can help you feel full without weighing you down.

Roasted makhana

• Calories (1 cup): 150 kcal
• Makhana, also known as fox nuts, is an excellent low-calorie snack rich in calcium and antioxidants. When you want something to munch on without the guilt, makhana is your go-to food.
• Nutrition Insight: "Makhanas are filling, crunchy, and won’t cause a sugar crash like jalebi does," the dietitian adds. A little pinch of ghee and spices can significantly enhance its flavour without compromising its health benefits.

Sprouts chaat

• Calories (1 bowl): 250-300 kcal
• If you're craving something tangy and refreshing, look no further than sprouts chaat! This nutritious dish typically incorporates sprouted moong, lemon, onions, and coriander, making it a flavorful option.
• Nutrition Insight: “It’s street-food-inspired but health-forward,” notes the dietitian. Packed with protein and fibre, sprouts chaat is not only delicious but also keeps you feeling satisfied longer.

There is no need to feel bad about indulging in typical Indian snacks. Although jalebis and samosas have their appeal, they are not meant to be eaten every day. Replacing them with snacks that are roasted, handmade, or gently sautéed can have a big positive impact on your health. If you use the correct ingredients and a little imagination, your tea-time snacks can be both delicious and healthy.

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