For countless Indians, street food is more than a quick bite; it's a vibrant tapestry of flavour and culture. While the allure of pani puri, pav bhaji, and aloo tikki is undeniable, concerns about nutrition and health often cast a shadow over this guilty pleasure. But what if you could enjoy these beloved snacks with a healthier twist? According to a nutritionist, a few intelligent ingredient pairings can significantly boost the nutritional profile of your favourite street-side treats.
Expert Advice for Nutritious Indulgence
We consulted Ashlesha Joshi, a fitness dietician and nutritionist at Tone 30 Pilates, who shared five simple yet effective additions to transform common street food. These pairings leverage food synergy, where combinations enhance nutrient absorption and digestion, allowing you to savour the experience without the associated guilt.
1. Chana Chaat with a Squeeze of Lemon
This classic chickpea salad is already rich in protein, fibre, and minerals. Adding fresh lemon juice, however, unlocks a key benefit. Joshi explains that the vitamin C in lemon converts the non-heme iron from chickpeas into a form that is easier for the body to absorb. This process can improve energy levels and help combat fatigue, making your chaat not just tasty but also an iron-boosting snack.
2. Pav Bhaji Served with Raw Onions
That side of crunchy onions is more than a texture contrast. Joshi points out that onions contribute prebiotics and digestive enzymes to the meal. While the overall nutritional shift may be modest, pairing your pav bhaji with onions can support gut health and slightly improve digestion. The primary advantages are enhanced satiety and a better flavour balance, making the meal more satisfying.
3. Mint-Infused Water for Pani Puri
The mint (pudina) commonly used in pani puri water does wonders beyond providing a cooling sensation. Mint possesses carminative properties that can soothe the stomach, says Joshi. It helps stimulate digestive enzymes and may reduce bloating, making the entire pani puri experience feel lighter. When blended with spices like cumin and tamarind, the mint water becomes a rejuvenating and digestive-friendly concoction.
4. Aloo Tikki Topped with Fresh Curd
Combining the spicy potato cutlet with curd (dahi) creates a balanced comfort food. Joshi states that curd adds protein, probiotics, and calcium to the dish, which helps offset the carbohydrates and fats in the tikki. This combination lowers the overall glycaemic load, making it gentler on the stomach. It also promotes a feeling of fullness for longer and aids in better digestion compared to eating the tikki alone.
5. Spiced Masala on Corn on the Cob (Bhutta)
The tangy masala rubbed on a grilled bhutta does more than just season it. Joshi clarifies that while spices like chilli powder and black salt don't increase the corn's inherent nutrients, they can enhance nutrient availability. For instance, the lime juice in the masala adds vitamin C, which can improve the absorption of antioxidants from the corn. Additionally, certain spices offer anti-inflammatory and digestive benefits, turning this fibre-rich snack into a functionally enhanced treat.
Enjoying Street Food Mindfully
These expert-recommended tweaks demonstrate that with mindful choices, street food can be part of a balanced approach to eating. The key lies in understanding how simple, accessible ingredients can interact to boost nutritional value. Always consult your healthcare practitioner or a nutritionist for personalised dietary advice, especially if you have specific health conditions. Next time you head to your favourite street food vendor, remember that a small addition could make your indulgence a slightly healthier celebration of flavour.
