Crisp, clean, and tummy-friendly: Monsoon salads done right!
With cooler weather and a calming rhythm of rainfall, our body craves for lighter meals. But for many, eating raw salads during the rainy season seems risky — and rightly so. Both humidity and water contamination cause bacterial growth, indigestion, and stomach infections.
But here’s the good news: You don’t have to give up on salads! With a few smart ingredient choices and preparation hacks, you can still enjoy gut-friendly, delicious salads that are safe and nutritious in this monsoon.
It's harder to digest raw vegetables, that too during monsoon! Sometimes, veggies are also not cleaned properly. Try blanching or steaming veggies like carrots, broccoli, corn, and beans. They retain nutrients and also easier on the stomach and safer to consume during the damp season.
Pro Tip: Soak veggies in a solution of water and vinegar (or potassium permanganate) before cooking or lightly steaming.
Incorporate cooked lentils (like moong or masoor), quinoa, or millet (like foxtail or barnyard) into your salads. Enriched with protein, these items are light on your digestive tract. Additionally, they are incredibly satisfying during the damp and sluggish monsoon days.
Toss with boiled veggies and a dash of lemon for a zesty kick.
Raw spinach, lettuce, or kale can be breeding grounds for germs if not washed properly. Craving for greens? Opt for lightly sautéed spinach or methi. Add them to warm salads with lentils or chickpeas to make them more gut-friendly.
Monsoon slows down digestion, so you need to include ingredients that boost gut health. Think:
Curd (yogurt) – rich in probiotics
Roasted jeera (cumin) – aids digestion
Ginger or ajwain (carom seeds) – helps reduce bloating
Lemon juice – adds freshness and digestive support
Think about quick curd-based dressing with a pinch of salt, pepper, and mint for that cooling touch.
Some fruits can cause bloating or imbalance during monsoon. Avoid watermelon, muskmelon, and overripe bananas. Instead, go for:
Pomegranate – rich in antioxidants
Apple – fibre-rich and easy to digest
Papaya – excellent for digestion
Stewed pear – gentle on the stomach
Toss fruits in lemon juice and chaat masala for that perfect desi zing.
Salads during monsoon are safe only when you follow hygiene rules. Wash these ingredients thoroughly using filtered or boiled water. Avoid outside salads or pre-cut vegetables from roadside vendors. Homemade salads are always safer during the monsoon.
You don’t have to skip salads just because it’s raining. The idea is to adjust the ingredients and prep method to suit the season.
This monsoon, eat smart, stay safe, and let your meals be light on the stomach but heavy on the satisfaction quotient.
