Healthy Indian salad recipes

Written by 9:54 am Recipes • 7 Comments

Top 5 healthy Indian salad recipes which anybody can prepare..

Indian Food can not be complete without condiments. No Indian house can imagine having their food without at least one condiment beside their plate of food, be it the pickle, chutney, raita or just a Papad. These humble combinations of ingredients in the form of condiments are what raise the standard and taste of regular household dishes to another level. Here we bring out the best 5 healthy Indian salad recipes which are easy to make at home.

So, I have compiled this segment consisting an array of these humble but tasty Indian condiment recipes that are easy to prepare and can lift any meal up on their own.

Ankit Mehta (Author)

In this section, we will be talking and making 5 Indian salads that are easy to make and all the very healthy and nutritious at the same time.

1. Kachumber Salad : Tasty and healthy Indian salad recipe

Hi! Let’s begin this segment of our Salad condiments with “Kachumber” or “Cachumber Salad”. This simple and easy salad has its roots originating from India, however variations of this can be found in African cuisine by the name of “Kachumbari”/”Israeli Salad” in Israel/”Choban Salad” from Turkey and “Shirazi Salad” from Iran.

Healthy Indian salad recipe
Kachumber salad

So, let’s begin this simple and easy healthy Indian salad recipe.

Ingredients required for kachumber saladQuantity
1. Cucumber100 gm.
2. Onion50 gm.
3. Tomato50 gm.
4. Green Chilly10 gm.
5. Coriander10 gm.
6. Juice of LemonOne Lemon
7. Chaat MasalaTo Taste

Tools Required for Kachumber Salad

  • Sharp Knife
  • Vegetable Peeler
  • Cutting Board
  • SS Salad bowl
  • Strainer/Small colander to wash vegetables
  • Wooden Spatulas
  • Kitchen Tissues

Easy Method to prepare Kachumber salad

  1. Wash and pat dry the cucumber and tomatoes. I would advise you all to peel and wash the cucumber again as well.
  2. Peel the onion and wash.
  3. Now, finely dice the cucumber, onion, and tomatoes. Make sure cuts of all three vegetables are of same size. It makes the salad more appealing to your eyes as well.
  4. Slice the green chilies into half and remove the seeds, and fine-chop the chilies. Don’t forget to wash your hands after cutting the chilies!
  5. Pick and wash coriander leaves. Allow to drain out excess water and chop it finely.
  6. Once all the ingredients are ready, combine them all in a SS bowl and sprinkle the chaat masala and lemon juice on top.
  7. Mix all the ingredients nicely, by lifting and folding, using two wooden spatulas. You can use your hands as well but using the spatulas would be hygienic.
  8. Top with few coriander sprigs, serve Chilled and enjoy.

Words of Wisdom

  • Cut and keep all the vegetables in a colander before mixing in the seasoning, so, that the final dish is not too watery.
  • Cucumber and tomatoes can be de-seeded and used as well, it makes them look a bit more elegant.
  • Kachumber salad can be used as a topping for Masala Papad as well. See! you can make two different dishes if you follow this recipe.

2. Recipe for Sirke Wala Pyaaz

This is the second salad condiment of our salad segment. A very common but impressive condiment that goes well with any tandoori starters. In fact, in my opinion it can lift up the delicacy of any meal for that matter. Made by the technique of pickling, this Indian condiment is simple and can be made easily at home.

So, without wasting any more time, let’s begin.

Sirka Pyaaz
Ingredients for sirka pyaazQuantity
1. Onion2-3
2. Vinegar200 Ml
3. Water400 Ml
4. Salt15 Gm.
5. Sugar10 Gm.
6. Star Anise2
7. Cinnamon1 Stick
8. Bay Leaf1
9. Peppercorns8-10
10. Beetroot50 Gm.

Tools Required for sirka pyaaz

  • Sharp Knife
  • Cutting Board
  • Airtight Glass Jar
  • Sauce Pan
  • Strainer
  • Peeler
  • Kitchen Tissues

Method for preparing sirke wale pyaaz

  1. Peel and wash the onion, cut half and slice as neatly and as equally as possible
  2. Peel and wash the beetroot as well.
  3. Take all your ingredients in a saucepan, except the onions and bring it to a boil.
  4. Simmer the liquid for 5 minutes after boiling, so that it extracts all the color from the beetroot.
  5. Strain the hot pickled liquor carefully using a strainer and leave aside to get to a warm temperature.
  6. Place the onions you sliced earlier in the airtight glass jar and pour the warm pickling liquor on top of the onion till the onions are completely immersed in the liquid.
  7. Close the lid of the jar tightly and leave it overnight at room temperature or at least 4 to 6 hours to allow the onions to absorb the pickled flavor.
  8. Store the jar in the chiller and it’s ready to use when required. Enjoy!

Words of Wisdom

  • The dish can be stored and consumed for at least one month.
  • Don’t pour the too-hot liquid over the onions as it can disintegrate the thinly sliced onions when stored for too long.
  • The same procedure can be followed for pickling small whole pickling onions.
  • Beetroot is optional and is used for providing color only.
  • Spices like cinnamon, star anise, bay leaf, and peppercorns can be strained or left in the pickling liquor as well.

3. Aloo Chana Chaat : Favorite chaat of every Indian

Let’s move on to our third easy recipe of this healthy Indian salad recipes segment, It’s the Aloo Chana chaat. In this recipe we will be using boiled potatoes instead of fried ones. So, let’s not wait any further and start making this delicious salad. I’ am it will leave you craving for more.

Aloo chaat
Ingredients for aloo chana chaatQuantity
1. Potato2
2. Kabuli Chana50 Gm.
3. WaterTo Boil
4. Salt30 Gm.
5. Chaat MasalaTo Taste
6. Black saltTo Taste
7. Roasted Jeera Powder5 Gm.
8. Juice of Half a LemonHalf lemon
9. Pomegranate Seeds10-15
10. Green chilly2
11. Coriander15 Gm.

Tools Required for preparing aloo chana chaat:

  • Sharp Knife
  • Cutting Board
  • Heavy Bottomed Pan
  • SS Salad bowl
  • Flat Wooden Spatula
  • Strainer
  • Peeler
  • Kitchen Tissues

Method for preparing aloo chana chat:

  1. To begin, I would like to suggest you all use overnight soaked Kabuli chana. It would make your life easier.
  2. Wash and boil the chana you soaked overnight in a heavy-bottomed pan (to avoid burning), with 1 tbsp (15 gms) salt. Boil the chana till you can crush it easily between your fingers.
  3. Peel and wash the potatoes and bring water to a boil in another pan. Add your peeled potatoes in the boiling water and let it boil till cooked but not mashed.
  4. Allow both the potato and chana to cool down completely.
  5. Cut the potatoes into medium-sized dices.
  6. Wash and chop the green chilies finely.
  7. Pick the coriander and chop it finely as possible and wash under running cold water.
  8. Place both the boiled ingredients in the salad bowl and add the chaat masala, black salt, green chilly, and lemon juice to it. Try and fold as gently as possible using a spatula, so, that you don’t end up breaking the potatoes.
  9. Garnish the dish by sprinkling chopped coriander, pomegranate seeds, and roasted jeera powder on top.
  10. Ready to serve. So! Dig in.

Words of Wisdom

  • Always start boiling the potatoes with peel in cold water and the ones peeled in hot water as doing it the other way round would make the potatoes gummy.

4. Kosambari Salad : The healthy salad recipe from South India

The most common and famous South Indian salad forms the fourth recipe under our segment. Pronounced as Koshambiri as well it is made with ingredients such as Yellow moong dal, cucumber, and coconut, this salad certainly tops equally in terms of health and taste. So, let’s go ahead and start making this healthy Indian salad Recipe.

Kosambari salad
1. Yellow Moong Dal100 Gm.
2. Cucumber1 No.
3. Grated Fresh Coconut20 Gm.
4. SaltTo taste
5. Coarsely crushed black pepper3 Gm
6. Juice of Half a LemonHalf lemon
7. Mustard Seeds3 Gm.
8. Curry Leaf6-8 Leaves
9. Asafoetida2 Gm.
10. Green Chilly2 No.
11. Coriander20 Gm.
12. OilFor tempering

Tools Required for preparing South Indian salad (Koshambari):-

  • Sharp Knife
  • Cutting Board
  • Fry Pan
  • SS Salad bowl
  • Flat Wooden Spatula
  • Strainer
  • Peeler
  • Kitchen Tissues

Method for preparing Koshambari Salad:-

  1. To begin with, soak your moong dal in warm water for 2-3 hours or till it is just soft enough to eat. Drain and leave it to dry.
  2. While the dal dries off, we should get our vegetables ready, so, peel and wash the cucumber and chop it finely, after removing the seeds. Wash and finely chop the green chilly as well.
  3. Pick the coriander, chop it finely and wash under running cold water.
  4. In a salad bowl combine the dal, all the prepared vegetables, and grated coconut.
  5. Season the ingredients with salt and pepper. I would recommend not putting too much of black pepper as it can overpower your salad.
  6. Add the lemon juice and mix it using a spatula.
  7. For the tempering. Heat oil in a pan, and to the hot oil add the mustard seeds, as it splutters add the curry leaves and lastly the asafoetida powder and remove from the heat.
  8. Drizzle this hot tempering over the mixed ingredients.
  9. Give it a final stir and your salad is ready to be served.

Words of Wisdom

  • Moong dal can be substituted with chana dal as well.
  • You can add grated or chopped carrot and radish to your salad as well to make it more healthy and appealing to you and your guests.
  • Heat the oil to the point it’s about to smoke, switch off the gas and add your spices for tempering. This will reduce the chance of your spices getting burnt.

5. Ankurit Hari Moong Ka Salad : Healthiest and Tastiest salad recipe:-

Coming to the last and arguably the healthiest recipe of the healthy Indian salad recipes segment. Made with Sprouted green moong dal and the all good vegetables. The reason, I, call this salad the healthiest of the lot, is because of the use of sprouts, that, in itself are a superfood rich in nutrients like Protein, folic acid, magnesium, phosphorus, fiber and many more. So without wasting any further time let’s start preparing.

Sprout salad

Ingredients for sprout saladQuantity
1. Sprouted Green Moong Dal120 Gm.
2. Onion1
3. Carrot1
4. Tomato1
5. Black saltTo taste
6. Green Chilly2
7. Juice of half lemonHalf lemon
8. Coriander Leaves20 Gm.

Tools Required for preparing sprouts salad

  • Sharp Knife
  • Cutting Board
  • Grater
  • Sauce Pan
  • SS Salad bowl
  • Flat Wooden Spatula
  • Strainer
  • Kitchen Tissues

Method for preparing Hari moong ka salad

  1. Begin by washing the sprouted moong dal under running cold water and boil in a saucepan till it’s just done but not mushy. Strain the moong dal and leave it cool down.
  2. Wash all the vegetables (wash onion and carrot after peeling as well). Prepare all the vegetables by chopping onion, tomato and green chilly finely and grate the carrot.
  3. Pick and chop the coriander leaves as well and wash them under running water.
  4. In a SS salad bowl combine all boiled moong dal and all the vegetables, leaving half of the grated carrot aside.
  5. Season the salad with black salt and lemon juice and mix it nicely using a spatula.
  6. Garnish the salad by sprinkling the remaining grated carrot on the top.
  7. Serve cold and dig in!

Words of Wisdom

  • To make sprouted moong dal, soak the green moong dal for 6 to 8 hours. Drain the water, wash again, drain and tie it in a clean muslin cloth and place it in a dark, humid place for 24 hours.
  • Although sprouts can be consumed raw, its always good to boil the sprouts, as it is good for digestion.
  • After boiling the sprouts don’t discard the strained liquid, as it can be used in the preparation of dal, stew or soups. It adds to the nutritional value of the dish.
(Visited 803 times, 1 visits today)