Tag Archives: salad

MIXED MELON SALAD

The sun has been out and shining for almost a week now. So much so that it was actually beginning to get hot!! To beat the heat I came up with this colourful mixed melon salad. Not only a great way to beat the heat but also quick and easy to prepare.

This is what you’ll need

Mixed melons: 3 cups (I used a mix of watermelon, cantaloupe melon and galia melon)

For the dressing

Olive oil: 2tbsp

Honey: 1tbsp

Lime juice: 1tsp

Chilli flakes: 1tsp

Salt and pepper to taste

Let’s get cooking

1. Cut the melon into half and using a melon baller, scoop out the melon flesh. Alternately peel and chop the melon into bite sized pieces.

2. Mix all the ingredients listed under dressing in a salad shaker and shake well.

3. Pour this dressing over the chopped melon and toss gently.

4. Serve immediately.

Approximate preparation time: 7 minutes

Serves: 3-4

BELL PEPPER RAITA (BELL PEPPER IN SPICED YOGHURT)

Remember reading about bell pepper raita a very long time ago. AT the time had not made note of any recipe, but after having tried so many items this raita seemed like an easy one to come up with. Made it simple with minimum ingredients and it turned out tasty too!

This is what you’ll need

Green bell pepper: 3tbsp (finely chopped)

Red bell pepper: 2tbsp (finely chopped)

Dahi (yoghurt): 1 cup

Green chillies: 3

Mustard seeds: 1/2tsp

Cumin seeds: 1/2tsp

Hing (asafoetida): 1/2tsp

Salt to taste

Oil: 1tsp

Let’s get cooking

1. Whisk the yoghurt along with salt and keep aside.

2. Chop the green chillies.

3. Heat oil in a pan and season with the mustard seeds, cumin seeds, green chillies and hing.

4. Add the finely chopped peppers and fry for a couple of minutes. Remove from heat.

5. When cooled to room temperature add the yoghurt.

6. Serve as an accompaniment with any pulao/ biryani.

Approximate preparation and cooking time: 15 minutes

Serves: 4

 

 

ALOO CHANA CHAAT (POTATO AND CHICK PEAS SALAD)

Ever since I started using tinned chick peas, making anything with them as a main ingredient seems so easy. I always have a couple of tins handy at home, especially because my kids love Chole! Today for a change I though will make something healthier with chick peas, so here is a nutritious and filling Aloo Chana Chaat.

This is what you’ll need

Chick peas: 1 tin (drained, 250 gms)

Onion: 1 (chopped)

Tomato: 1 (chopped)

Potato: 1 (boiled and cubed)

Green chillies: 2 (chopped)

Ginger: 1/4tsp (chopped)

Roasted jeera (cumin) powder: 1/2tsp

Chaat masala: 1tsp

Chilli powder: 1tsp

Lemon: 1/2

Coriander leaves: 2tsp (chopped)

Salt to taste

Let’s get cooking

1. If tinned chick peas are not available, soak a cup of chick peas over night and pressure cook them (for 2 whistles) the next day. Cool and they are ready to use.

2. Mix all the ingredients listed and serve immediately.

3. Can be eaten cold or as soon as it is prepared.

Approximate preparation and cooking time: 20 minutes

Serves: 3-4

ZESTY ASPARAGUS SALAD

Asparagus has always been one of my favourite vegetables, be it in a salad, grilled or boiled. Was tired of eating calorie rich food, so for a change decided to make a healthy light salad.

This is what you’ll need

For the salad

Asparagus: 1 bunch ( around 8-10 tips)

Mixed salad leaves: A handful

Cherry tomatoes: 6 (halved)

Red onion: 1/2 (sliced)

Orange: 1 (peeled and sliced)

Sesame or poppy seeds: To garnish

For the dressing

Virgin olive oil: 2tsp

Orange juice: 3tbsp

Orange zest: 1/2tsp

Vinegar: 1/2tsp

Sugar: A pinch (optional)

Salt and pepper to taste

Let’s get cooking

1. Boil the asparagus for 2 minutes, drain and keep aside.

2. Prepare the dressing by mixing all the ingredients listed under dressing.

3. On a plate spread the mixed salad greens.

4. Top with the cherry tomatoes and sliced onions.

5. Add the asparagus and oranges.

6. Lastly sprinkle the dressing evenly over the salad.

7. Garnish with sesame or poppy seeds and serve immediately.

Approximate preparation and cooking time: 10 minutes

Serves: 2-3

 

 

GINGER CUCUMBER RAITA

This is what you’ll need

Cucumber: 1

Green chillies: 2

Yoghurt: ½ cup

Ginger: ½”piece

Coconut: 2tbsps

Mustard seeds: 1tsp

Curry leaves: 7-8

Salt to taste

Oil: 1tsp

Let’s get cooking

1. Grate the cucumber and ginger. Whisk the yoghurt.

2. Coarsely grind the coconut and green chillies.

3. Mix all the ingredients. Heat the oil and add the mustard seeds and curry leaves. Pour on salad.

4. Add salt, mix well and serve.

Approximate preparation and cooking time: 10 minutes

Serves: 4

 

CABBAGE SALAD

This is what you’ll need

Cabbage: 1 cup

Green pepper: 1/2 cup

Tomatoes: 2

Garlic: 2 cloves

Olive oil: 2tsp

Lemon juice: 3tsp

Mustard powder: 1tsp

Salt and pepper to taste

Let’s get cooking

1. Wash the vegetables. Shred the cabbage finely. Slice the peppers lengthwise.

2. Finely chop the garlic. Cut the tomatoes into half and deseed. Slice finely.

3. Put all the vegetables along with the garlic into a bowl.

4. Add the oil, lime juice, mustard powder pepper and salt. Toss lightly and serve chilled.

Approximate preparation and cooking time: 10 minutes

Serves: 4

 

PURPLE CABBAGE SALAD

This is what you’ll need

Purple cabbage: 3 cups (shredded)

Coconut: 3tbsp

Cumin seeds: 1/2tsp

Peppercorns: 4

Green chillies: 2

Peanuts: 1tbsp

Yoghurt: 1/2cup

Red chilli: 1

Curry leaves: Few

Mustard seeds: 1tsp

Salt to taste

Oil

Let’s get cooking

1. Grind the coconut, green chillies, peppercorns, cumin seeds  and peanuts to a paste.

2. Whisk the yoghurt and keep aside.

3. Heat some oil in a pan and fry the cabbage.

4. Add the ground paste and fry again. Let the mixture boil.

5. Add the yoghurt and salt. Cook for a couple of minutes, don’t boil.

6. Prepare the seasoning with mustard seeds, red chilli and curry leaves. Add it to the cabbage and serve as an accompaniment with rice and dal.

Approximate preparation and cooking time: 15 minutes

Serves: 3-4

TROPICAL SALAD

This is what you’ll need

Paneer (cottage cheese): 100gms

Thick yoghurt: 4tbsp

Pineapple slices: 2

Cucumber: ½

Pineapple juice: 6tbsp

Salt and pepper to taste.

Let’s get cooking

1. Cut the paneer, pineapple and cucumber into one inch cubes.

2. Soak the paneer in salted hot water for 5 minutes. Drain off the water.

3. Whisk the yoghurt and add the pineapple juice to it. Mix well adding the salt and pepper.

4. Mix this dressing with the paneer, cucumber and pineapple.

5. Refrigerate until serving time.

Approximate preparation and cooking time: 20 minutes

Dietician’s Note

This fruit is low in calories, contains no saturated fats or cholesterol; but rich source of soluble and insoluble dietary fibre.

Fresh pineapple is rich in many health promoting compounds, minerals and vitamins that are essential for optimum health. It is an excellent source of antioxidant vitamin; Vitamin C which is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones.

Pineapple’s nutrients also include calcium, potassium, fibre and enzymes that is good for the digestive system and helps in maintaining ideal weight and balanced nutrition.

Pineapple is a digestive aid and a Natural Anti-Inflammatory fruit

Pineapple contains micro-nutrients that experts believe protects against cancer and these micro-nutrients also break up blood clots and is beneficial to the heart. 

Pineapple is very sweet and hence cannot be had by diabetics.

The paneer and yoghurt both milk products are rich in protein. If on a weight reduction diet skimmed milk paneer and yoghurt must be used.

SPROUTS SALAD

This is what you’ll need

Moong sprouts: ½ cup

Onion: 1

Cabbage: ¼

Carrot: 1

Apple: ½

Ginger: ½ inch piece

Sugar: ½tsp

Lemon juice: 2tsp

Coriander leaves: to garnish

Salt and pepper to taste

Let’s get cooking

1. Chop all the vegetables finely. Mix with moong sprouts.

2. Add the grated ginger, sugar, salt, pepper and lemon juice. Garnish with coriander leaves and serve.

Dietician’s Note

Sprouts are one of the healthiest food choices because sprouting transforms the nutrients of seeds, grains, and beans into easily digested, high energy foods similar to vegetables, but much more concentrated in easily absorbed nutrients.

They are packed with essential nutrients including high protein and low fat, vitamins and minerals. A great option for people with diabetes, high cholesterol and other cardiovascular diseases.

Sprouts are very nutrient dense and can help you feel full without adding any extra calories, thus good for weight loss.

Sprouts provide a good source of vegetable protein, and can support a healthy diet. They can be a healthy alternative to meat, so if you’re vegetarian, sprouts should be a part of your daily or weekly diet!

Fibre helps keep your digestive system healthy, and helps you feel fuller between meals. Eating more fibre can support your healthy diet and reduce the risk of constipation.

Sprouts contain the essential fatty acids your body needs to perform basic body functions. You need a certain level of fat in your diet in order to ward off infections and strengthen your immune system. Sprouts are rich in EFAs, so they can support a healthy diet and keep your metabolism functioning at its optimal level.

SPROUTED MOONG SALAD

This is what you’ll need

Sprouted moong: 1 cup

Carrot: ¼ cup

Green pepper: ¼ cup

Onion: ½

Tomato: 1

Lime juice: 1tsp

Sugar: ½tsp

Salt and pepper to taste.

Let’s get cooking

1. Grate the carrot. Chop the green pepper, tomato and onion.

2. Cook the sprouted moong for 2 minutes.

3. In a bowl add the moong, carrot, onions and tomato.

4. Add the salt, sugar, salt and pepper.

Dietician’s Note

Sprouts are highly nutritious, easily used, easily digested, and inexpensive foods.

They are one of the healthiest food choices because sprouting transforms the nutrients of seeds, grains, and beans into easily digested, high- energy foods similar to vegetables, but much more concentrated in easily absorbed nutrients.

They are packed with essential nutrients, high protein and low fat, vitamins and minerals. Great option for people with diabetes, high cholesterol and other cardiovascular diseases.

Sprouts are very nutrient dense and can help you feel full without adding any extra calories, thus good for weight loss.

Sprouts provide a good source of vegetable protein, and a good alternative for meat. 

Fibre helps keep your digestive system healthy, and helps you feel fuller between meals. Eating more fibre can support your healthy diet and reduce the risk of constipation.

Sprouts contain the essential fatty acids your body needs to perform basic body functions.  A certain level of fat inis required in the diet to ward off infections and strengthen the immune system. Sprouts are rich in EFAs, so they can support a healthy diet and keep your metabolism functioning at its optimal level.

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