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Summer Vegetables in India

Beat the heat

As the summer season along with humid weather has started to weigh upon us, we are in search of respite to beat the heat. Our digestive system tends to be sluggish during this hot weather and the body has to be hydrated. It is also essential to keep one hydrated in the heat by drinking water, chilled drink, and eat foods that are rich in water. In this article, we will provide you some of the best dishes you can make with summer vegetables to beat the heat.

Source parenting.firstcry.com I Summer Vegetables in India

Doctors and nutritionists recommend that one should drink sufficient water to keep the body cool. Moreover, it is also necessary to supplement the body with essential vitamins and minerals. One can include summer vegetables into their diet as they are rich in water and vitamins. Here is a list of best summer vegetables that are available in India.

  • Pumpkin – They are rich in potassium and fiber. They possess diuretic properties that help regulate blood sugar in the body.

  • Snake gourd – It is rich in water content and hydrates the body from the inside. It increases blood circulation.

  • Bitter gourd – B bitter vegetable that is a powerhouse of nutrients. It eliminates worms from the digestive system and good for the skin. Moreover, it reduces diabetes, blood pressure, and improves one’s immunity levels.

  • Bottle gourd – Another rich vegetable is spongy and rich in water. It helps in improving digestion and regulates acid levels in the stomach.

  • Spinach – Rich in vitamin A, vitamin C, vitamin K, magnesium, iron, and manganese.

  • Green beans – A low-calorie vegetable that is rich in fiber and rich in vitamin K.

  • Raw papaya – Rich in magnesium, vitamin A, vitamin C, and potassium.

Foods to Avoid in Summer

Source mediaindia.eu I Foods to Avoid in Summer

Having heavy meals can affect the body’s digestive process. To ensure that you stay healthy in summer, here is a list of foods that you should avoid.

  • Red meats
  • Processed or junk foods
  • Sugary drinks
  • Carbonated drinks
  • Oily and fried foods
  • Spicy foods
  • High sodium foods
  • Caffeine

8 Delicious and Nutritious Summer Vegetable Recipes

Snake Gourd Stuffed with Sweet Potato

Source archanaskitchen.com I Snake Gourd Stuffed with Sweet Potato

Snake gourd is usually added to curries and side dishes in India. But, have you ever tried making them into appetizers? Yes, you read it right, make amazing starters using this healthy summer vegetable.

Ingredients

  • Snake gourd – 1
  • Bread crumbs – 1 cup
  • Sweet potato – 2
  • Mustard seeds – 1 tsp
  • Onion – 1 cup
  • Garlic – 4 cloves
  • Ginger – 1 inch
  • Turmeric powder - ¼ tsp
  • Red chili powder – 1 tsp
  • Salt - as needed
  • Curry leaves – 1 sprig

How to Make

  • Step – 1: Clean the snake guard and cut it into thick roundels. Soak the cleaned roundels in saltwater for 15 minutes.
  • Step -2: Boil the sweet potatoes in a pressure cooker, peel, and coarsely mash them.
  • Step – 3: In a pan, add oil and mustard seeds. Allow the seeds to splutter and add the curry leaves.
  • Step – 4: Add the chopped onions, along with ginger and garlic and sauté until onion becomes translucent.
  • Step – 5: Add the mashed sweet potatoes along with turmeric, chili powder, and salt. Allow the mixture to cool.
  • Step – 6: Remove the roundels from the saltwater and wipe off excess water using a tissue.
  • Step – 7: Stuff the sweet potato mixture into the roundels to form cutlet discs. Gently coat the discs with bread crumbs.
  • Step – 8: Pan-fry the discs or shallow fry them in oil on both sides until golden on either side.

Hara-Bhara Kabab

Source hebbarskitchen.com I Hara-Bhara Kabab

Whoever thought that kebabs can only be made out of meat will be surprised once they taste this amazing starter made using summer vegetables. This healthy kebab is an amalgamation of beans, palak, and much more.

Ingredients

  • Palak leaves - 1 bunch
  • Oil - 2 tsp
  • Green chili - 1
  • Capsicum - 1
  • Green beans - ¾ cup
  • Peas - ¾ cup
  • Boiled potato - 2
  • Paneer - ¾ cup
  • Coriander leaves - 3 tbsp
  • Corn flour - 1 tbsp
  • Breadcrumbs - 2 tbsp
  • Kashmiri chili powder - ½ tsp
  • Coriander powder - ½ tsp
  • Dry mango powder - 1 tsp
  • Garam masala powder - ½ tsp
  • Turmeric - ¼ tsp
  • Cashews – 8 pieces
  • Bread crumbs – 1 cup
  • Salt - as needed

How to Make

  • Step – 1: In a large pan, heat the required amount of oil. Add green chilies, chopped capsicum and sauté them over medium heat.
  • Step – 2: Add the chopped green beans and peas. Sauté the vegetables until they are done. Allow the mixture to cool.
  • Step – 3: Blend the sautéed mixture along with a blanched palak to a coarse paste.
  • Step – 4: Combine the coarse ground mixture, boiled potatoes, crumbled paneer, coriander leaves, spice powders, cornflour, salt, and bread crumbs. Mix all the ingredients well.
  • Step – 5: Make them into small flat patties and cover them with bread crumbs on all sides.
  • Step – 6: In a Kadai or pan, heat oil, and once the oil is hot, add the patties and deep fry them until golden on both sides. You can also pan-fry the patties or bake them in the oven for 30 minutes.

Palak Pakoda

Source indianhealthyrecipes.com I Palak Pakoda

Healthy soups, curries, and side dishes are made with palak. Have you ever tried making starters with this miracle vegetable? Palak pakoras are perfect starters that can be had piping hot with tea and coffee.

Ingredients

  • Chopped palak – 2.5 cups
  • Onions – 1 cup
  • Green chilies – 3
  • Carom seeds – 1 tsp
  • Besan – ¼ cup
  • Rice flour – 2 tbsp
  • Red chili powder – ½ tsp
  • Coriander powder – ½ tsp
  • Ginger garlic paste – ½ tsp
  • Mint and coriander leaves – 1 handful
  • Salt – as needed

How to Make

  • Step -1: Rinse the palak leaves with water and pat them dry to remove excess moisture.
  • Step – 2: Add chopped onions, coriander leaves, mint leaves, green chilies, ginger-garlic paste, and the remaining spice powders. Allow the mixture to rest for a few minutes to allow it to release moisture.
  • Step – 3: Once the excess moisture is released. Add besan and rice flour, combine the mixture well and finally add salt as per your requirement.
  • Step – 4: Heat oil in a Kadai and when the oil is hot, drop small quantities of the mixture into the oil and fry until they are golden and crispy.

Karela Chips

Source hebbarskitchen.com I Karela Chips

Karela is considered as the most hated vegetable when it comes to kids and adults as well. However, you can make your kids love the healthy produce by making them into crispy treats.

Ingredients

  • Bitter gourd roundels – 2 cups
  • Besan – ½ cup
  • Rice flour – ¼ cup
  • Chili powder – 1 tsp
  • Turmeric powder – ¼ tsp
  • Chaat masala – ½ tsp
  • Oil – for frying
  • Salt – 1 tsp

How to Make

  • Step – 1: Add salt to the bitter gourd roundels. This step removes the bitterness and allows it to rest for 30 minutes.
  • Step -2: Squeeze the mixture to remove the excess moisture and place aside.
  • Step – 3: Mix besan, rice flour, turmeric, chili powder, chaat masala, and oil.
  • Step – 4: Heat oil in a Kadai, drop the masala coated roundels gently into the oil and fry them well.
  • Step – 5: Drain the excess oil and serve.

Tomato Biryani

Source hebbarskitchen.com I Tomato Biryani

Many of us would have various types of biryanis made of meat or vegetables. Have you ever tried making biryani using tomatoes? Try this lip-smacking recipe and win applause from your loved ones.

Ingredients

  • Basmati rice – 1 cup
  • Ghee - 1 tbsp
  • Bay leaf – 1
  • Cloves – 5
  • Cinnamon – 1 piece
  • Star anise – 1
  • Cardamom – 2
  • Cumin – 1 tsp
  • Fennel – ½ tsp
  • Chopped onion – 1 cup
  • Ginger garlic paste – 1 tsp
  • Green chili – 1
  • Peas – ½ cup
  • Tomato puree – 1 cup
  • Turmeric - ¼ tsp
  • Kashmiri red chili powder - ½ tsp
  • Biryani masala – 1 tsp
  • Coconut milk – 1 cup
  • Mint leave – 1 handful
  • Salt – as needed

How to Make

  • Step – 1: Heat ghee and oil in a pressure cooker. Add onions, chili, ginger garlic paste and sauté well.
  • Step – 2: Add a cup of tomato puree and sauté until the oil is released.
  • Step – 3: Add the spice powders to the mixture, along with salt, peas, or any vegetable of your choice.
  • Step – 4: Pour coconut milk into the mixture along with one cup of water.
  • Step – 5: Add the soaked basmati rice to the water and combine the ingredients thoroughly.
  • Step – 6: Close the lid and allow it to cook for 2 whistles on medium heat. Once done, allow the heat to be released naturally. Serve hot with onion raita.

Pumpkin Sambhar

Source vegrecipesofindia.com I Pumpkin Sambhar

Pumpkins are rich in Vitamin A and healthy for the eyes and skin. Make perfect and tasty pumpkin sambhar. It is a perfect summer and a vegan recipe that can be enjoyed by all.

Ingredients

  • Toor dal – ½ cup
  • Turmeric powder – ¼ tsp
  • Tamarind – 1 tsp
  • Chopped pumpkin – ½ cup
  • Sambhar powder – 1.5 tsp
  • Gingelly oil – 2 tbsp
  • Dry chilies – 2
  • Curry leaves – a sprig
  • Asafetida – 1 pinch
  • Salt – as needed

How to Make

  • Step – 1: Rinse the toor dal. Add a pinch of turmeric powder, salt, and water. Pressure cook it for 20 minutes.
  • Step – 2: Add pumpkin in a pan and pour water into it. Add a pinch of turmeric to it and allow it to boil on medium heat.
  • Step – 3: Soak the tamarind in warm water and extract the liquid from the pulp.
  • Step – 4: Add the tamarind liquid to the cooked pumpkin along with mashed dal and allow the mixture to simmer.
  • Step – 5: In a pan, add oil and temper mustard seeds, curry leaves, and broken chilies along with a pinch of asafetida.
  • Step – 6: Pour the tempering to the cooked mixture and allow the flavors to rest before serving hot with rice and ghee.

Palak Chole

Source cookwithmanali.com I Palak Chole

A powerhouse of nutrients, combine palak leaves, and chole along with hot bhaturas or poori to surprise your kids.

Ingredients

  • Palak – 1 bunch
  • Chickpeas – 2/3 cup
  • Tomatoes – 2
  • Onion – 1
  • Garlic – 2 cloves
  • Green chilies – 2
  • Coriander powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Garam masala – ¼ tsp
  • Chole masala – ¼ tsp
  • Cloves – 2
  • Cinnamon stick – 1
  • Salt and oil – as required
  • Lemon juice – 1 tsp
  • Milk/Water - 1/4 cup

How to Make

  • Step – 1: Soak the chickpeas overnight. Pressure cook the soaked chickpeas with salt and water for 5 to 7 whistles.
  • Step – 2: Blanch the puree in a cooking pan for a few minutes and immerse them in cold water. Once it is cooled, puree the spinach so that it retains its colour.
  • Step – 3: Heat oil in a pan, add cloves and cinnamon sticks along with chopped garlic.
  • Step – 4: Add chopped onions and sauté them until they turn golden brown.
  • Step – 5: Puree tomatoes and green chilies in a blender. Add the puree to the pan and allow the mixture to cook.
  • Step – 6: Add all the spice powders to the mixture along with salt and finally add the cooked chole.
  • Step – 7: Once it starts to boil, add a dash of milk to the mixture, chole masala, and spinach puree.
  • Step – 8: Cook until done and serve hot.

Green Bean & Potato Curry

Source vegetariangastronomy.com I Green Bean & Potato Curry

Green beans are nutritious and found in abundance during the summer season. They are rich in fiber and good for one’s digestive system.

Ingredients

  • Chopped green beans – 3.5 cups
  • Small potatoes – 2
  • Mustard seeds - 1/2 tsp
  • Asafoetida - 1/2 tsp
  • Garlic – 3 cloves
  • Ground turmeric - 1/2 tsp
  • Cayenne powder - 1/4 tsp
  • Ground coriander – 2.5 tsp
  • Ground cumin - 1/2 tsp
  • Water - 1/4 cup
  • Salt – as required
  • Lemon – 1
  • Coriander leaves – 2 tsp

How to Make

  • Step – 1: In a pot, boil green beans and potatoes and simmer until they are cooked and tender.
  • Step – 2: Add the chopped green beans and potatoes. Stir fry them on high heat for a few minutes.
  • Step – 3: Heat oil in a cooking pan. Add mustard seeds, asafoetida, minced garlic, and sauté for few seconds.
  • Step – 4: Once it is cooked, add all the spice powders and the raw smell of the spice powders to dissipate.
  • Step – 5: Finally, finish with chopped coriander, salt, and lemon juice.

Cooling Salads and Juices for Summer

Summer vegetables like pumpkin, cucumbers, and all types of gourds are rich in water. Thus, they are perfect to be added to salads. Here are some of the few salad recipes you can make with these gorgeous vegetables.

Pumpkin Salad

Source veryveganval.com I Pumpkin Salad

Pumpkins are rich in selenium, and vitamins. They are perfect for making salads.

Ingredients

  • Small pumpkin – 1
  • Oil – 1 tsp
  • Salt – as needed
  • Shallot – 1
  • Jalapeño – 1
  • Garlic – 1
  • Fresh ginger – 1 piece
  • Clove – 1
  • Brown mustard seeds - 1 tsp
  • Sesame seeds - 1 tsp
  • Cumin seeds - 1 tsp
  • Cashew pieces - ¼ cup
  • Unsweetened coconut flakes – 1 tbsp
  • Apple cider vinegar – 2 tsp

How to Make

  • Step – 1: Preheat the oven to 400°F (200°C).
  • Step – 2: Brush a baking tray with oil and place the cubed pumpkin with a little salt and roast them for 25 to 60 minutes.
  • Step – 3: In a mixing bowl, add minced garlic and ginger along with Jalapeño.
  • Step – 4: Add the roasted pumpkin to the bowl after removing their skin.
  • Step – 5: In a skillet, add oil, brown mustard seeds, sesame seeds, cumin seeds, cashew pieces, coconut flakes, and roast them.
  • Step – 6: Add the toasted nuts and apple cider vinegar to the bowl and mix well.

Quinoa Summer Salad

Source food.ndtv.com I Quinoa Summer Salad

A light summery salad that is made out of healthy quinoa, lime, and coconut.

Ingredients

  • Quinoa – 1 cup
  • Water – 2 cups
  • Red onion – ½ cup
  • Diced cucumber - 3 cups
  • Purple cabbage – 1.5 cups
  • Avocado - ½ cup
  • Orange – 1
  • Edamame - 2 cups
  • Unsweetened toasted coconut flakes - ½ cup
  • Almonds – ¼ cup
  • 2 cups shelled (defrosted)
  • Few shakes of black pepper
  • Orange juice - 2 tbsp
  • Lime - 1 lime (juiced)
  • Apple cider vinegar - 2 tbsp
  • Olive oil - 2 tbsp

How to Make

  • Step – 1: Boil the quinoa in water for 12 to 15 minutes and allow it to cool.
  • Step – 2: In a dressing bowl, whisk together orange juice, lime juice, apple cider vinegar, and olive oil.
  • Step – 3: Add all the ingredients in a mixing bowl along with cooked quinoa.
  • Step – 4: Add the dressing to the salad when you serve it.

Papaya and Soybean Salad

Source cookingchanneltv.com I Papaya and Soybean Salad

A light and refreshing salad that is easy on the stomach and healthy.

Ingredients

  • Grapeseed oil – 2 tsp
  • Curry leaves – 6 to 8
  • Brown mustard seeds - 1 tsp
  • Fennel seeds – 1 tsp
  • Ground coriander - 1 tsp
  • Salt – 1 tsp
  • Cardamom seeds – ¼ tsp
  • Frozen soya beans – 1 cup
  • Slice papaya – 1 cup
  • Cooked basmati rice – 1 cup
  • Freshly ground black pepper – ½ tsp
  • Fresh lime juice – 1 tsp

How to Make

  • Step – 1: Heat oil in a skillet. Add curry leaves, mustard seeds, coriander, and salt.
  • Step – 2: Toast the mixture for a few seconds.
  • Step – 3: Add frozen soybeans and cook for a few minutes.
  • Step – 4: Place the papaya chunks into a mixing bowl.
  • Step – 5: Add the soybean mixture to the mixing bowl and mix well.

Aam Panna Recipe

Source food.ndtv.com I Aam Panna Recipe

A refreshing summer drink made from raw mangoes.

Ingredients

  • Green raw mangoes – 2
  • Brown sugar – 3 tbsp
  • Cumin powder – 1 tbsp
  • Black salt – 2 tbsp
  • Salt – 1 tbsp
  • 1 tbsp salt
  • Water – 2 cups
  • Mint leaves – 1 tbsp
  • Ice – as required

How to Make

  • Step – 1: Boil the raw mango in a saucepan along with water for 10 minutes.
  • Step – 2: Peel the top layer of the mango and separate the pulp from the seed.
  • Step – 3: Grind the pulp with water to obtain a thick paste.
  • Step – 4: Add the pulp to a saucepan along with brown sugar. Cook until the sugar dissolves.
  • Step – 5: Add cumin powder and black salt to the mixture.
  • Step – 6: Add a tablespoon of paste to the glass and add chilled water to the mixture along with ice cubes.
  • Step – 7: Garnish with mint leaves and serve chilled.

Banana Stem Juice

Source chitrasfoodbook.com I Banana Stem Juice

A healthy juice that is loaded with fibers, vitamins, and minerals.

Ingredients

  • Plantain stem dice – 1 cup
  • Boiled Milk – ½ cup
  • Sugar - 2 tbsp
  • Water- as required

How to Make

  • Step – 1: Clean the plantain stem and remove the outer layers until you reach the core.
  • Step – 2: Chop the stem into small pieces.
  • Step – 3: Add the chopped stems to a blender along with milk and sugar.
  • Step – 4: Blend the ingredients and strain them in a filter to remove the fibers.
  • Step – 5: Serve chilled.

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From our editorial team

Beat the Summer Heat with These Vegetable Recipes!

As the summer season along with humid weather has started to weigh upon us, we all are in search of respite to beat the heat. Our digestive system tends to be sluggish during this hot weather, and the body has to be hydrated. It is also essential to keep one hydrated in the heat by drinking water, chilled drink, and eat foods that are rich in water. In this article, we provided you some of the best dishes you can make with summer vegetables to beat the heat. So get your apron on, and start cooking!