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Tag: Healthy salad

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Peanut salad

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Peanut salad

  • Author: Meenu Agarwal
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Category: Salad
  • Cuisine: Indian
  • Diet: Vegetarian
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Description

This chapati peanut salad or peanut chaat recipe will surely make your taste buds tingle. Its a super healthy and tasty recipe that can be made with a few key ingredients that can serve as an evening or midmorning snack or even as a salad prior to consumption of a meal. Peanuts are good sources of proteins and healthy nutrients, antioxidants, mineral and vitamins important for good health.

Ingredients

  • peanuts soaked overnight & peeled
  • 1/4 cup cucumber chopped
  • 1/4 cup Onions chopped
  • 1/4 cup carrot chopped
  • 1/4 cup tomato chopped
  • 1 tbsp coriander/ cilantro leaves chopped
  • olive oil Extra virgin
  • salt to taste
  • 1 tbsp fresh lemon juice

Instructions

Mix all the above mentioned ingredients.

Nutrition

  • Serving Size: 4
  • Calories: 170-180 Kcal
  • Fat: 18-22g
  • Carbohydrates: 45-50g
  • Protein: 15-18g

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Lentil- Quinoa salad with chickpeas

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Lentil- Quinoa salad with chickpeas

  • Author: Meenu Agarwal
  • Prep Time: 20 mins
  • Cook Time: 10mins
  • Total Time: 30 minutes
  • Cuisine: Indian
  • Diet: Diabetic
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Description

This Lentil Quinoa and chickpea salad recipe is a classic gluten free and heart friendly recipe flavoured with lemon and fresh mint. Since this salad is rich in protein and fibre, this will keep you full for longer and can be served as a snack or even a Breakfast/Lunch/Dinner option coupled with a heart bowl of green leafy vegetable soup.

Ingredients

-3/4th cup Lentils : Washed and soaked for 2 hours and cooked till they become soft.
– 100gm Chick peas : Soaked overnight and boiled till they are cooked.
-1/4 cup Quinoa : Washed thoroughly and soaked for 10 minutesboiling water. Drain excess water.
– 150g Cauliflower florets : blanched
– 200g Carrot : Cut into thick slices and blanched.
– 4 Garlic cloves minced.
– 2 big Onion sliced
-1 cup parsley, Finely chopped
-3tsp Lemon juice
– Salt to taste
– 2tsp Pepper
– 3tsp Olive oil

Instructions

1. Heat oil in pan. Add garlic and sauté for some time.
2. Add onion slices and sauté for 2 minutes.
3. Add cauliflower and carrots and sauté for another 2-3 minutes.
4. Add lentils, chick peas and quinoa and sauté for 1 minute. Add salt, pepper and mix well.
5. Remove from fire.
6. Add parsley and lemon juice and mix well.

Nutrition

  • Serving Size: Serves 5
  • Calories: 158kcal
  • Fat: 4g
  • Carbohydrates: 29g
  • Fiber: 4g
  • Protein: 8g

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Quinoa salad

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Quinoa salad

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Salad
  • Cuisine: Indian
  • Diet: Low Calorie
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Description

This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup.  Quinoa is a great source of protein and is an  ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.

Ingredients

  • Water-1 – 3/4 cups
  • Uncooked quinoa -1 cup
  • Tomato-½ cup coarsely chopped seeded
  • Coriander leaves- ½ cup chopped
  • Peanuts- ¼ cup roasted
  • Raisins-1/4th cup
  • Cucumber- ¼ cup chopped
  • Green chilies – ½ tsp. finely chopped 
  • Lemon juice- ¼ cup fresh
  • Extra virgin olive oil-1 tbsp.
  • Onion-finely chopped 1 tbsp.
  • Salt-1/2 tsp.
  • Black pepper powder -1/4th tsp.

Instructions

  1. Combine water and quinoa in a medium saucepan, bring boil. Cover, reduce heat, and simmer 20 minutes or until water is absorbed.
  2. Remove from heat; fluff with fork.
  3. Stir in the remaining ingredients.
  4. Cover, let stand for an hour.
  5. Serve chilled or at room temperature.

Nutrition

  • Serving Size: 4
  • Calories: 193kcal
  • Fat: 5g
  • Carbohydrates: 32g
  • Fiber: 5.5g
  • Protein: 5g

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Vegetable Salad With Salmon

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VEGETABLE SALAD WITH SALMON

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Description

A Vegetable Salad with Salmon is a dish consisting of pieces of food in a mixture, sometimes with at least one raw ingredient. It is often dressed, and is typically served at room temperature or served warm.

Vegetable Salad With Salmon may be served at any point during a meal: appetizer, side dish or main course salads—usually containing a portion of a high-protein foods, such as meat, fish, eggs, legumes, or cheese.

 

Ingredients

  • Salmon (sautéed/ baked) – 1 serving
  • Tomato (diced, seeds removed) – 1 medium
  • Cucumber(diced, seeds removed) – 1 medium
  • Onion, sliced – 1⁄4
  • Leaf lettuce – 1-2
  • Lemon juice (about 1 lemon)
  • Olive oil – ½ tsp
  • Black Pepper, to taste
  • Salt – to taste

Instructions

  1. Place salmon, tomato, cucumber and onion in a medium bowl and toss gently to combine.
  2. To make the dressing: place lemon juice in a small bowl. Gradually whisk in olive oil and pepper.
  3. Toss dressing with the salmon and vegetables&Serve.

Nutrition

  • Serving Size: 1
  • Calories: 210- 230 KCAL
  • Fat: 18 - 20 GM
  • Carbohydrates: 60 - 80 GM
  • Protein: 25 - 30 GM

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Sweet Potato Salad

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Sweet Potato Salad

  • Author: Meenu Agarwal
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins
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Description

Sweet potato salad is a salad, made typically of sweet potato, olive oil, salt, ground pepper, black pepper, cinnamon sticks, raisins, coriander, sugar, and water. Sometimes  fruits can be used. It is very popular in the Arab world. Sweet potatoes are rich in complex carbohydrate, dietary fiber and beta- carotene (a provitamin A Carotenoids), with moderate contents of other micronutrients, including Vitamin B and Manganese. Sweet potatoes are rich in complex carbohydrate and dietary fiber so it is good for diabetes and weight loss.

Scale

Ingredients

Sweet potato – 1 (boiled & peeled and cut into cubes)

1 medium Onion (finely chopped)

2 Green Chilies (finely chopped)

1 tablespoon Lemon juice

3 sprig Coriander Leaves (finely chopped)

1 teaspoon Chat Masala Powder

Pomegranate – to garnish

Salt to taste

Instructions

  1. Firstly, mix all the ingredients in a bowl. Boiling the sweet potato and having it in the refrigerator for an hour which helps in making this salad more delicious.
  2. Serve chilled with chopped freshly coriander leaves on top.

Nutrition

  • Serving Size: 1
  • Calories: 120 - 130 KCAL
  • Fat: 1-3 GM
  • Carbohydrates: 30 - 40 GM
  • Protein: 2-4 GM

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