7 Healthy Salad Recipes

One Week Salad Recipes for Weight Loss

Salads are great for lunch or dinner. They provide ample nutrition and a healthy option of consuming great food. We present to you 7 recipes of the most fulfilling, nutritious, healthy, easy to make and delicious salad for weight loss. These flavourful salads will help you improve your metabolism and burn calories specially when you combine these with a decent workout routine.

1. Chickpeas and Peanut salad

Ingredients

• 1 cup each of fresh corn, roasted peanuts and boiled chole
• 1 cup each of zucchini, french beans and broccoli
• 1 cup each of carrot, capsicum, amla and tomato
• 1.5 tsp apple cider vinegar or lemon juice
• 1 tsp honey (optional)
• Black pepper, dry mint and any other herb you like
• Fresh coriander
• Small quantity of pomegranate

Instructions

• In a pan, take 2 tbsp water
• Put the pan on heat and add the beans, broccoli and carrot
• Cook these for roughly 2 minutes
• Roughly crush the roasted peanuts
• Add zucchini, capsicum to the pan
• Add salt to taste
• Add tomatoes in the pan
• Add corn in the pan
• Take the pan off the heat and keep aside
• In a biggish bowl, add 1.5 tsp apple cider vinegar
• Add honey (optional)
• Add black pepper, dried mint or any other herb you like
• Add fresh coriander
• Add the cooked veggies in the bowl
• Add chole and some fresh grated paneer in the bowl
• Add some pomegranate seeds in the bowl
• Mix the entire mixture properly

Your Chickpeas and Peanut salad is now ready

2. High Protein Tofu Salad

Ingredients

• 2 tsp ginger and garlic paste
• Chilli powder and turmeric powder
• Coriander powder
• Black pepper
• Chat masala (small quantity)
• 1 tsp sesame seeds
• Mixed herbs
• Cumin powder
• Salad oil (flax seeds, olive, sesame etc)
• 1.5 tsp apple cider vinegar or lemon juice
• 250 grams tofu or paneer
• Some desi ghee or oil
• Some french beans
• Some capsicum and broccoli
• Some boiled peas and fresh corn
• Salt to taste
• Black pepper
• Some tomato
• 8 soaked almonds
• Dried herbs

Instructions

• We’ll prepare the marination first
• In a bowl, add 2 tsp ginger and garlic paste
• Add coriander powder, black pepper and little bit of chat masala
• Add salt to taste
• Add 1 tsp sesame seeds and some mixed herbs
• Add some cumin powder
• Add some salad oil (flax seeds, olive, sesame etc)
• Add 1.5 tsp apple cider vinegar or lemon juice
• Your marination is now ready
• Take 250 grams tofu or paneer and add it in the marination mixture
• Leave the marinated mixture for minimum 4 hours or overnight
• Spread some oil or desi ghee on an iron tawa
• Grill the marinated tofu or paneer on low to medium heat until it turns brown and crisp from both the sides
• In a pan, add 2 tbsp water
• Add fresh beans, capsicum, boiled peas and fresh corn
• Add broccoli and salt to taste
• Make sure you don’t overcook the veggies, keep them a little crisp
• Add black pepper
• Add some tomatoes and 7-8 soaked almonds
• Add dried herbs
• Take this mixture out in a bowl and add the prepared tofu or paneer

Your High Protein Tofu Salad is now ready. This recipe will serve 2-3 people.

3. Mung Dal and Daliya Vegetable Salad

Ingredients

• 2 tbsp spilt mung dal
• 2 tbsp oats daliya (steel cut oats or wheat daliya)
• 3/4 cup water
• 3/4 cup french beans
• 1/2 cup carrots
• 1 cup broccoli
• 1/2 cup each red, yellow and green capsicum
• 1 cup tomato
• Salt to taste
• Mixed herbs, dry mint and black pepper for seasoning

Instructions

• Take 2 tbsp split mung dal and 2 tbsp oats daliya
• Wash and soak for 15-30 minutes
• In a pan, add 3/4 cup water
• Add the soaked mung dal and oats daliya to the pan
• Once the mixture starts to boil add salt to taste
• Cover and cook on low heat for 12-14 minutes
• In a pan, add 2 tbsp water and put it on the flame
• Add 1/2 cup carrots, 3/4 cup french beans and 1 cup broccoli
• Add 1/2 cup each red, yellow and green capsicum
• Add 1 cup tomato and salt to taste
• Add 1/2 veggies for one serving
• Add the earlier cooked mixture and mix it well
• Add mixed herbs, dry mint and black pepper for seasoning

Your Mung Dal and Daliya Vegetable Salad is now ready. Serve it warm.

4. Egg White Salad

Ingredients

• 1/2 cup carrots
• 3/4 cup french beans
• 1 cup broccoli
• 1/2 cup each red, yellow and green capsicum
• 1 cup chopped tomato
• Some green peas
• Salt to taste
• Whites of 3 eggs
• Mixed herbs
• Dry mint
• Black pepper

Instructions

• In a pan, add 2 tbsp water
• Add 1/2 cup carrots, 3/4 cup french beans and 1 cup broccoli
• Add 1/2 cup each red, yellow and green capsicum
• After boiling these veggies for some time, add 1 cup chopped tomato
• Add some boiled green peas
• Add salt to taste
• Take whites of three eggs in a bowl
• Add mixed herbs, dry mint and black pepper and a little salt

Your Egg White Salad is now ready.

5. Stir Fried Tofu with Veggies

Ingredients

• Chopped tofu / paneer
• Chopped carrot, broccoli
• Chopped red, yellow and green capsicum
• Chopped tomato
• 1 tsp olive oil
• Some cumin seeds
• Turmeric powder, spice mix, chilli powder and curry leaves

Instructions

• Take a heavy bottom steel pan
• Put I tsp olive oil in the pan
• Add some cumin seeds
• Add tofu / paneer
• Stir fry the tofu / paneer
• Add turmeric powder, spice mix, chilli powder and some curry leaves
• Sprinkle some water to avoid tofu from sticking to the pan
• Add the chopped veggies
• Add salt and black pepper to taste
• Reduce heat, cover the pan and cook for few minutes
• Sprinkle some water on top of the pan for better cooking

Your Stir Fried Tofu with Veggies is now ready.

6. Mushroom and Broccoli Bhurji

Ingredients

• 50 grams grated paneer
• Chopped garlic
• Chopped white mushrooms
• Chopped spring onions and capsicum
• Grated broccoli and cauliflower
• Salt and black pepper to taste
• Chopped tomato
• Amchur powder for taste
• Roasted cumin powder

Instructions

• Take a pan and add 1 tsp olive oil
• Add some chopped garlic
• Add chopped white mushrooms
• Add spring onions and capsicum
• Add grated broccoli and cauliflower
• Add salt and black pepper to taste
• Add chopped tomato now to avoid them being overcooked
• Cook and cover for a few minutes
• Add 50 grams grated paneer
• Add amchur powder for taste
• Add roasted cumin powder
• Mix well

Your Mushroom and Broccoli Bhurji is now ready.

7. Creamy Chana Salad

Ingredients

• 1/2 cup mushrooms
• 1/2 cup carrot
• 1 cup boiled peas
• 1/2 cup broccoli
• 1 cup green chana
• 1/2 cup corn
• 2 tbsp thick curd
• 2 tsp hummus
• 1 sprig of mint
• 1/2 potato / sweet potato
• Salt to taste, dry herbs, cumin powder, oregano and black pepper

Instructions

• Keep a pan on heat and add 1/2 cup mushrooms and 1/2 cup carrot
• Add some water in the pan
• Add 1 cup boiled peas and 1 cup green chana
• Add 1/2 cup broccoli and 1/2 cup corn
• Mix 2 tbsp thick curd and 2 tsp hummus in a small bowl
• Add 1 sprig of mint and 1/2 potato / sweet potato
• Add salt, dry herbs, cumin powder, oregano and black pepper to taste
• Once the veggies are cooked take them off the pan
• Let the veggies cool down
• Mix the veggies well with the creamy mixture

Your Creamy Chana Salad is now ready.