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Healthy Eating: Comforting Chilli Bean Soup Recipe for the Monsoon

Healthy Eating: Chilli Bean Soup

The Big Question – Looking for a warm, comforting meal that’s both nourishing and satisfying during the rainy season?

Monsoon weather often brings chilly evenings, seasonal fatigue, sore throats, and cravings for comfort food. Unfortunately, many comfort foods are high in refined carbohydrates, unhealthy fats, and excess sodium, leaving you feeling sluggish rather than energized.

The good news? Comfort food can be healthy too.

This hearty Chilli Bean Soup combines protein-rich kidney beans with colourful vegetables, warming spices, and a flavourful broth to create a wholesome meal that keeps you full, supports immunity, and makes rainy days even more enjoyable.

Quick Answer: Why is Chilli Bean Soup an ideal monsoon meal?

Chilli Bean Soup is packed with plant protein, dietary fibre, vitamins, minerals, and antioxidants. Kidney beans provide long-lasting energy, colourful vegetables deliver essential nutrients, while garlic, ginger, and black pepper add natural warmth and flavour. Together, they create a comforting, nutrient-dense meal that’s perfect for cool, rainy days.

Why You’ll Love This Recipe

  • High in plant protein
  • Rich in dietary fibre
  • Naturally filling
  • Great for meal prep
  • Supports digestive health
  • Perfect for rainy evenings
  • Vegetarian and family-friendly

Recipe Snapshot

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Serves: 4
  • Difficulty: Easy

Ingredients

Base

  • 1 cup boiled kidney beans (rajma)
  • 1 medium onion, finely chopped
  • 1 medium tomato, finely chopped
  • ½ cup carrot, chopped
  • ½ cup mixed bell peppers (red, yellow, and green), finely chopped
  • 2 tbsp French beans, chopped

Flavour Builders

  • 1 tbsp ginger-garlic paste
  • 1 green chilli, finely chopped
  • ½ tsp freshly ground black pepper
  • 1 tsp chilli sauce (optional)
  • 1 tsp tomato puree or ketchup
  • Salt to taste

Liquid

  • 2 cups vegetable stock (preferred) or water

Garnish

  • Fresh coriander
  • Freshly cracked pepper
  • Lemon wedge (optional)

Method

  1. Build the Flavour Base: Heat one teaspoon of oil in a deep saucepan. Add the ginger-garlic paste and sauté until fragrant. Add onions and green chilli and cook until the onions become soft and translucent.
  2. Cook the Vegetables: Add tomatoes, carrots, French beans, and bell peppers. Cover and cook for 5–7 minutes until the vegetables begin to soften while still retaining a slight bite.
  3. Add the Protein: Mix in the boiled kidney beans and stir gently to coat them with the vegetable mixture.
  4. Season: Add the black pepper, salt, chilli sauce (optional), and tomato puree. Mix thoroughly.
  5. Simmer: Pour in the vegetable stock. Bring everything to a gentle boil before reducing the heat. Simmer for 8–10 minutes so the flavours combine beautifully.
  6. Finish & Serve: Finish with fresh coriander and a squeeze of lemon juice if desired. Serve immediately while hot.

Why This Soup Is So Nutritious

Ingredient Health Benefit
Kidney Beans Rich in plant protein and fibre that support satiety and steady energy release.
Bell Peppers Excellent source of vitamin C to support immune function.
Carrots Provide beta-carotene, which supports eye health and immunity.
Garlic & Ginger   Naturally rich in compounds known for their anti-inflammatory and antimicrobial properties.
Black Pepper Adds warmth and contains piperine, which may improve nutrient absorption.
Coriander Fresh herbs provide antioxidants while enhancing flavour naturally.

Ways to Make It Even Healthier

Want to customise your soup? Try these simple additions:

  • Stir in spinach during the final two minutes of cooking.
  • Add cooked quinoa for extra fibre and protein.
  • Mix in tofu cubes for a higher-protein vegetarian meal.
  • Use homemade vegetable stock to reduce sodium.
  • Finish with freshly squeezed lemon juice instead of extra salt.

Meal Prep Tips

This soup is ideal for busy weekdays:

  • Refrigerate for up to 3 days in an airtight container.
  • Freeze individual portions for up to 3 months.
  • Reheat gently over low heat, adding a splash of water if required. (The flavours become even richer the following day!)

Monsoon Food Safety Tip

The rainy season increases the risk of food contamination. Always:

  • Wash vegetables thoroughly under running water.
  • Store cooked food promptly in the refrigerator.
  • Avoid leaving soup at room temperature for extended periods.
  • Reheat leftovers until piping hot before serving.

Serving Suggestions

Pair your Chilli Bean Soup with:

  • Whole-grain toast or garlic whole-wheat bread
  • Mixed green salad
  • Roasted seeds
  • Baked sweet potato wedges
  • For a complete meal, add a side of Greek yoghurt or paneer salad.

Healthy comfort food doesn’t have to be bland. This Chilli Bean Soup delivers warmth, flavour, and nutrition in every spoonful. Packed with fibre-rich vegetables and protein-rich kidney beans, it’s a simple recipe that satisfies cravings while supporting your health goals throughout the monsoon season.

Whether you’re looking for a light dinner, a wholesome lunch, or a meal-prep favourite, this soup deserves a place in your kitchen.

Pro Tip: Eating well becomes much easier when your meals are tailored to your lifestyle and health goals. Use the GOQii App to log your meals, monitor your daily nutrition, and connect with a GOQii Personalised Health Coach for customised meal plans, healthy recipes, and expert guidance that fits your unique needs.

Frequently Asked Questions (FAQs)

  1. Is Chilli Bean Soup good for weight management?

Yes. Kidney beans are naturally rich in protein and dietary fibre, helping you stay fuller for longer and reducing unnecessary snacking.

  1. Can I use canned kidney beans?

Absolutely. Rinse canned kidney beans thoroughly under running water to remove excess sodium before adding them to the soup.

  1. Is this soup suitable for meal prep?

Yes. It stores well in the refrigerator for up to three days and freezes beautifully, making it an excellent make-ahead meal.

  1. Can I make this soup vegan?

Yes. Simply use vegetable stock and tomato puree instead of ketchup if preferred. The recipe is naturally vegan when prepared with plant-based ingredients.

  1. Can I increase the protein content?

Certainly. Add tofu, cooked lentils, quinoa, or edamame to make the soup even more protein-rich.

#BeTheForce 

Disclaimer: This recipe is intended for educational and informational purposes only. Individual nutritional requirements vary based on age, activity level, and health conditions. If you have a medical condition requiring a specialised diet, consult your healthcare provider or a registered dietitian before making significant dietary changes.

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Healthy Homemade Kadha for Monsoon Season: A Traditional Remedy for Seasonal Wellness

Homemade Remedy For Monsoon Illnesses - Decoction Syrup or Kadha RecipeThe Big Question

Can a traditional homemade kadha help you feel better during the monsoon season?

The arrival of the monsoon brings welcome relief from the heat, but it also marks the season of coughs, colds, sore throats and other common viral infections. Damp weather, fluctuating temperatures and increased exposure to seasonal viruses make it easier to fall ill.

While there is no herbal drink that can prevent or cure viral infections, warm fluids and traditional spice-based beverages like kadha have long been used in Indian households to soothe common cold symptoms and provide comfort during seasonal illnesses.

Prepared with herbs and spices such as ginger, tulsi, cloves and black pepper, this traditional decoction is warming, aromatic and packed with ingredients that contain naturally occurring plant compounds studied for their antioxidant and anti-inflammatory properties.

If you’re looking for a comforting homemade drink during the rainy season, here’s a simple kadha recipe that’s easy to prepare.

Quick Answer

What is the best homemade kadha for the monsoon?

A traditional kadha made using ginger, tulsi, cloves, black pepper, cardamom and liquorice root can be a soothing warm beverage during the monsoon. While it is not a cure for viral infections, drinking warm fluids may help relieve throat irritation, improve comfort and support hydration when you’re feeling under the weather.

Why These Ingredients Are Traditionally Used

  • Ginger

Fresh ginger contains naturally occurring compounds called gingerols, which have been studied for their antioxidant and anti-inflammatory properties.

It is traditionally used to:

  • Soothe sore throats
  • Support digestion
  • Relieve nausea
  • Provide a warming sensation

  • Garlic

Garlic contains allicin, a sulphur-containing compound that has been widely studied for its antimicrobial properties in laboratory settings.

Including garlic as part of a balanced diet may contribute to overall health.

  • Tulsi (Holy Basil)

Tulsi has been used in traditional medicine for centuries.

Research suggests it contains plant compounds with antioxidant properties and may help support overall wellness.

  • Black Pepper

Black pepper contains piperine, a naturally occurring compound that enhances the absorption of certain nutrients and spices.

It also adds warmth and flavour to the kadha.

  • Cloves

Cloves contain eugenol, a natural compound with antioxidant properties.

They also contribute a distinctive aroma and flavour.

  • Cardamom

Cardamom provides a refreshing flavour and is traditionally used to support digestion after meals.

  • Liquorice Root (Jeshtimadh)

Liquorice root has traditionally been used to soothe throat irritation.

Note: People with high blood pressure, kidney disease or those who are pregnant should consult their healthcare provider before consuming liquorice regularly.

  • Honey

Honey can help soothe a sore throat and may reduce coughing in adults and children over one year of age.

Never give honey to infants below one year of age.

  • Lemon

Fresh lemon adds vitamin C and a refreshing citrus flavour.

Although vitamin C does not prevent the common cold, adequate intake supports normal immune function.

Homemade Kadha Recipe

Ingredients

  • 2 cups water
  • 1-inch ginger, crushed
  • 1 garlic clove, lightly crushed
  • 2–3 cardamom pods
  • 3 whole black peppercorns
  • 2 cloves
  • Small piece of liquorice root (optional)
  • 4–5 fresh tulsi leaves
  • 1 teaspoon honey (added after cooling slightly)
  • Juice of half a lemon

Method

  1. Add water to a saucepan.
  2. Add ginger, garlic, pepper, cloves, cardamom, liquorice root and tulsi.
  3. Bring to a boil.
  4. Simmer until the liquid reduces by approximately half.
  5. Remove from heat.
  6. Allow the kadha to cool slightly before adding honey (to preserve its natural properties).
  7. Add fresh lemon juice.
  8. Strain and serve warm.

Tips for the Best Kadha

  • Drink it warm not piping hot.
  • Prepare fresh whenever possible.
  • Adjust ginger and pepper according to your spice tolerance.
  • If you have acid reflux, reduce the quantity of pepper and ginger.
  • Honey should only be added after the drink has cooled slightly.

Who Should Be Careful?

Although kadha is made from common kitchen ingredients, it may not be suitable for everyone.

Speak with your healthcare provider if you:

  • Are pregnant or breastfeeding
  • Have uncontrolled high blood pressure
  • Have chronic kidney disease
  • Take blood-thinning medication
  • Have frequent acidity or stomach ulcers

What Kadha Can and Cannot Do

Kadha May:

✔ Provide a comforting warm drink

✔ Help soothe throat irritation

✔ Support hydration

✔ Be part of a healthy lifestyle

Kadha Cannot:

✖ Cure viral infections

✖ Replace antibiotics when bacterial infections are present

✖ Replace medical treatment for high fever, pneumonia or severe illness

When Should You See a Doctor?

Seek medical attention if you experience:

  • Fever lasting more than 2–3 days
  • Difficulty breathing
  • Persistent chest pain
  • Severe dehydration
  • Blood in sputum
  • Symptoms that worsen instead of improving

Home remedies should never delay appropriate medical care.

Traditional recipes like homemade kadha have been passed down through generations for good reason they provide warmth, comfort and a sense of care during seasonal illnesses.

While kadha isn’t a cure for viral infections, it can be part of a healthy routine that includes adequate rest, hydration, nutritious food and timely medical care when needed.

Think of it as one supportive tool not the entire treatment plan.

Pro Tip: Building immunity isn’t about one drink it’s about your everyday habits. Track your hydration, nutrition, sleep and physical activity using the GOQii App. Your GOQii Personalised Health Coach can help you build sustainable habits that support immune health throughout the year.

Frequently Asked Questions (FAQs)

  1. Can I drink kadha every day?

Yes, in moderation. If you’re consuming it regularly, avoid making it overly concentrated, especially if you’re sensitive to spices or have acidity.

  1. Is kadha safe for children?

Children can have mild, diluted versions, but avoid giving honey to infants below one year of age. Consult your paediatrician if your child is unwell.

  1. Does kadha cure the common cold?

No. There is no scientific evidence that kadha cures viral infections. However, warm fluids may help relieve sore throat discomfort and congestion while your body recovers.

  1. Can I store kadha?

Freshly prepared kadha is best. If needed, refrigerate it for up to 24 hours and reheat gently before drinking.

#BeTheForce

Disclaimer: This recipe is intended for educational purposes only and should not replace professional medical advice, diagnosis or treatment. Herbal preparations may interact with certain medications or medical conditions. If you have persistent fever, breathing difficulty or worsening symptoms, consult a qualified healthcare professional promptly.

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Healthy Eating: Skinny Sev Puri

healthy eating

Every now and then, we often pass a bhelpuri vendor and find ourselves tempted beyond measure. While the weather seems great and eating bhel or sev puri might seem harmless, it can give you enough calories which you will have to burn by being physically active for more than an hour.

More so, consuming any eatables from outdoor vendors during the rainy season might not be a good idea as this is the perfect season for the E Coli bacteria to breed. But yes, this doesn’t mean you can’t enjoy your favourite “Chaat” at home! I’ve prepared the perfect Skinny Sev Puri recipe that will leave you wanting for more!

It is called skinny because it won’t make you fat or sick!

What You Will Need

  • Cucumber – 1 Medium sized (thick slices)
  • Tomato – 1 Medium sized (finely chopped)
  • Onion – 1 Medium sized (finely chopped)
  • Freshly chopped coriander
  • Partially Boiled Sprouted Mung – ½ Cup
  • Curd – ½ Cup
  • Honey – 1 tsp
  • Green Chillies – 1 or 2 (finely chopped)
  • Crushed Khakhra – 2 tbsp
  • Salt, chat masala, red chilli powder – As per taste

How To Prepare Skinny Sev Puri

  1. Take a bowl and add the sprouted mung, curd, honey, tomato, onion, coriander, green chilies, salt, chat masala and mix well
  2. Take a plate and place the thick cucumber slices on it
  3. Using a spoon, place the mixed stuffing on the cucumber slices.
  4. Top it up with crushed Khakhara for crunch along with some chilli powder

So here is your very simple and healthy chaat recipe!

Please Note: As cucumber forms the base and if you are allergic to it, you can use tomato slices, zucchini, partially boiled beetroot slices or radish slices.

Highlights

  • It is a very low-calorie snack and helps you stay away from the trans-fat found in fried puris
  • It is rich in fiber and balanced protein
  • Can be prepared quickly and is perfect for people who love fancy mid meals

Do you like this skinny sev puri recipe? Which healthy recipe would you like to see next? Drop us your suggestions in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Healthy Eating: Crispy Monsoon Corn Tikkis

Healthy RecipeThe Big Question: Can you enjoy crispy monsoon snacks without compromising your health goals?There’s something undeniably comforting about the aroma of roasted corn during the rainy season. Whether it’s a steaming boiled cob or a smoky street-side bhutta, sweet corn has long been one of the highlights of the monsoon. But along with the rains come intense cravings for deep-fried pakodas, cutlets, and other indulgent snacks.

The good news? You don’t have to give up the crunch to make a healthier choice. These pan-roasted Corn Tikkis deliver the exact same satisfying texture and comforting flavours while using wholesome ingredients and significantly less oil than traditional deep-fried versions.

Why You’ll Love These Healthy Corn Tikkis

These tikkis are not only delicious but also packed with ingredients that contribute to a balanced diet:

  • Supports Eye Health: Sweet corn contains lutein and zeaxanthin, two naturally occurring carotenoids that help support eye health and may contribute to protecting vision as we age.
  • Provides Dietary Fibre: Corn and added vegetables contribute dietary fibre, which supports healthy digestion and promotes satiety, helping you stay fuller for longer.
  • Adds Colour and Nutrients: Capsicum, carrots, and fresh coriander add colour, flavour, and a variety of vitamins, minerals, and antioxidants that support overall immune health.
  • A Healthier Way to Enjoy Comfort Food: Instead of deep-frying, these tikkis are pan-roasted using minimal oil, helping reduce the overall fat content while still achieving a perfect, crisp exterior.

Recipe Overview

  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes
  • Total Time: 35 minutes
  • Makes: 8 tikkis
  • Serves: 4

Ingredients

The Base

  • 1 cup boiled sweet corn kernels (coarsely ground)
  • 2 tbsp whole boiled corn kernels
  • ½ cup mashed boiled potatoes
  • 2 tbsp wheat rusk powder (for coating)
  • 1 tsp oil (for roasting)

The Vegetables

  • 2 tbsp finely chopped capsicum
  • 2 tbsp finely chopped onion
  • 2 tbsp grated carrot
  • 2 tbsp chopped fresh coriander

The Flavouring

  • 1 tbsp ginger paste
  • 1 tsp green chilli paste (adjust to taste)
  • 1 tsp red chilli powder
  • 1 tsp coriander-cumin powder
  • ½ tsp garam masala
  • Salt to taste
  • Chaat masala (optional)

Method

Step 1: Cook the Corn Mixture – Heat a teaspoon of oil in a non-stick pan. Add the ginger paste and sauté briefly. Add the coarsely ground corn and cook over medium heat for 4–5 minutes until most of the moisture evaporates. This helps prevent the tikkis from becoming soft or breaking during cooking.

Step 2: Prepare the Mixture – In a large bowl, combine the mashed potatoes, whole corn kernels, cooked corn mixture, capsicum, onion, carrot, and fresh coriander. Mix well.

Step 3: Season – Add the green chilli paste, red chilli powder, coriander-cumin powder, garam masala, salt, and chaat masala. Mix thoroughly until everything comes together into a soft, pliable dough.

Step 4: Shape the Tikkis – Lightly grease your palms. Shape the mixture into evenly sized round tikkis (cutlets). Roll each one gently in the wheat rusk powder for a light, crispy coating.

Step 5: Pan Roast – Heat a non-stick tawa or pan and brush it lightly with oil. Cook each tikki for about 4–5 minutes per side over medium heat until golden brown and crisp.

Step 6: Serve – Serve hot with fresh mint chutney, a mint-yoghurt dip, or coriander chutney. (Skip sugary ketchup if you’re trying to keep added sugar low!)

Approximate Nutrition (Per Serving – 2 Tikkis)

  • Calories: ~170 kcal
  • Protein: ~5 g
  • Carbohydrates: ~28 g
  • Fat: ~4 g
  • Fibre: ~4–5 g

(Values are approximate and may vary depending on the specific ingredients used.)

Healthy Variations & Swaps

Want to customise the recipe? Try these easy swaps:

Replace Potatoes With:

  • Sweet potato
  • Boiled raw banana
  • Mashed pumpkin

Add More Protein: These additions make the tikkis more filling while increasing the protein content:

  • Crumbled paneer or Tofu
  • Cooked quinoa
  • Boiled chickpeas (lightly mashed)

Gluten-Free Version: Replace the wheat rusk powder with:

  • Oats powder (certified gluten-free, if required)
  • Roasted poha (flattened rice) powder
  • Rice flakes powder

Air Fryer & Oven Methods:

  • Air Fryer: Cook at 180°C for 12–15 minutes, turning halfway through.
  • Oven: Bake at 180°C for 18–20 minutes, flipping once for even browning.

Storage Tips

Perfect for quick weekday snacks!

  • Refrigerate uncooked tikkis for up to 2 days in an airtight container.
  • Freeze shaped tikkis for up to 1 month. Thaw them overnight in the refrigerator before pan-roasting.

Healthy eating doesn’t mean giving up the foods you enjoy. Simple swaps—like pan-roasting instead of deep-frying, adding colourful vegetables, and choosing wholesome ingredients—can make traditional favourites more nutritious without compromising on taste. These crispy Corn Tikkis are proof that comfort food and healthy eating can go hand in hand.

Pro Tip: Cravings are easier to manage when you plan ahead. Track your meals on the GOQii App and connect with your GOQii Personalised Health Coach for customised snack ideas, healthier recipes, and nutrition guidance that fits your goals and lifestyle.

Frequently Asked Questions (FAQs)

  1. Is sweet corn good for weight management?

Yes. Sweet corn provides fibre that promotes fullness and contains important vitamins and minerals. Since it is a starchy vegetable, portion size remains important as part of a balanced diet.

  1. Can I prepare these tikkis in advance?

Yes. Shape the tikkis and refrigerate them for up to two days before cooking. They also freeze well for up to one month.

  1. Why are my tikkis falling apart?

The mixture may contain excess moisture. Cook the corn thoroughly before mixing to evaporate the water. If needed, add a tablespoon of roasted besan (chickpea flour) or oats powder to improve binding.

  1. Can people with diabetes eat these Corn Tikkis?

Yes, in moderation. Since sweet corn contains carbohydrates, portion control is important. Pair the tikkis with a protein-rich accompaniment such as yoghurt or paneer and avoid sugary sauces. Individual dietary needs vary, so consult your healthcare provider or dietitian for personalised advice.

Eat Healthy and #BeTheForce

Disclaimer: This recipe is intended for educational purposes only. Nutritional needs vary from person to person. If you have diabetes, kidney disease, or other medical conditions requiring specialised dietary advice, consult a qualified healthcare professional or registered dietitian before making significant dietary changes.

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