Salads

Sprout Salad with Mint Dressing

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Salads, Weight Loss Recipes

A refreshing, crunchy, and protein-rich salad tossed in a zesty homemade mint dressing. Perfect for a healthy breakfast, light lunch, or evening snack.

🥗 Ingredients

For the Salad:

  • 1 cup mixed sprouts (moong or kala chana)
  • ¼ cup chopped cucumber
  • ¼ cup chopped tomato
  • 2 tbsp chopped onion
  • 1 tbsp grated carrot
  • 1 tbsp pomegranate seeds (optional)
  • Salt and black pepper to taste
  • 1 tsp lemon juice

For the Mint Dressing:

  • ½ cup fresh mint leaves
  • 2 tbsp coriander leaves
  • 2 tbsp thick yogurt
  • 1 small green chilli
  • 1 small garlic clove
  • 1 tsp lemon juice
  • 1–2 tbsp water, as needed
  • Salt to taste

👩‍🍳 Method

  1. Prepare the sprouts: Steam or lightly boil the sprouts until tender. Allow them to cool before adding them to the salad.
  2. Make the mint dressing: Blend mint, coriander, yogurt, green chilli, garlic, lemon juice, salt, and a little water until smooth and creamy.
  3. Assemble the salad: In a bowl, combine sprouts, cucumber, tomato, onion, and grated carrot.
  4. Add the dressing: Pour the mint dressing over the salad. Add black pepper and lemon juice, then toss gently.
  5. Garnish with pomegranate seeds and serve fresh.

💡 Healthy Tips & Advance Preparation

  • Lightly steaming sprouts can make them easier to digest and is safer than eating raw sprouts.
  • Add roasted peanuts or pumpkin seeds for extra crunch and nutrients.
  • Prepare the mint-yogurt dressing up to 2 days in advance and store it in an airtight container in the refrigerator.
  • Keep chopped vegetables and cooked sprouts separately refrigerated, and mix everything just before serving for the best freshness and texture.

Healthy Twist: Use thick Greek yogurt in the mint dressing for a creamier texture and an additional protein boost.

Spicy Carrot Noodle Salad

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

🥕 Spicy Carrot Noodle Salad

Ingredients:

  • 2 medium carrots
  • 1 tsp chilli oil
  • 1 small garlic clove, finely chopped
  • 1 tsp soy sauce
  • ¼ tsp black pepper
  • 1 tbsp roasted peanuts, crushed
  • Salt, if needed
  • Spring onion or coriander, optional

Method:

  1. Wash and peel the carrots. Using a spiralizer, julienne peeler, or noodle/grater tool, cut the carrots into thin noodle-like strips.
  2. Heat chilli oil in a pan. Add chopped garlic and sauté for a few seconds until fragrant.
  3. Add the carrot noodles and toss on medium-high heat for 1–2 minutes. Keep them slightly crunchy.
  4. Add soy sauce and black pepper. Toss well so the carrots are evenly coated.
  5. Transfer to a bowl and top with crushed roasted peanuts for a delicious crunch.
  6. Serve warm or chilled as a light, spicy salad.

Quick Tip: Don’t overcook the carrot noodles—they taste best when they remain slightly crunchy.

Healthy Spicy Yogurt Dressing

By / Fitpiq Team, Healthy Recipes, Salads, Weight Loss Recipes

A creamy, tangy and spicy yogurt dressing that pairs perfectly with salads, roasted vegetables, wraps and grilled paneer. A healthy alternative to mayonnaise-based dressings!

Ingredients

  • ½ cup thick yogurt (curd)
  • 1 small garlic clove, finely grated
  • ½ tsp red chilli flakes
  • ¼ tsp black pepper powder
  • ½ tsp roasted cumin powder
  • 1 tsp lemon juice
  • ½ tsp finely chopped coriander
  • Salt to taste
  • 1 tsp olive oil (optional)

Preparation

  1. Add thick yogurt to a bowl and whisk until smooth and creamy.
  2. Mix in grated garlic, red chilli flakes, black pepper, roasted cumin powder, lemon juice and salt.
  3. Add finely chopped coriander and olive oil, if using.
  4. Whisk everything together until well combined. Adjust the spices and lemon juice to your taste.
  5. Let the dressing rest in the refrigerator for 10–15 minutes to enhance the flavour.

Storage & Advance Prep

  • Store in an airtight container in the refrigerator for up to 2–3 days, provided the yogurt is fresh and properly refrigerated.
  • Prepare the dressing in advance for quick salads and wraps.
  • Stir well before using. Avoid leaving it at room temperature for extended periods.

Healthy Tip: Use thick Greek yogurt or hung curd for a creamier, protein-rich dressing without mayonnaise or cream.

How to Make Coconut Curd Salad at Home

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

🥥 Coconut Curd Salad

A refreshing, creamy salad made with coconut, curd and crunchy vegetables. It pairs beautifully with roti, dosa, cheela or a light meal.

Ingredients of Coconut Curd Salad

  • ½ cup thick curd
  • 2 tbsp fresh grated coconut
  • ½ cup cucumber, finely chopped
  • ¼ cup carrot, finely chopped or grated
  • 1 tbsp coriander, chopped
  • ½ green chilli, finely chopped
  • ¼ tsp roasted cumin powder
  • Salt to taste
  • A pinch of black pepper
  • ½ tsp lemon juice

Method

  1. Add thick curd to a bowl and whisk until smooth.
  2. Add grated coconut, cucumber, carrot, coriander and green chilli.
  3. Add roasted cumin powder, salt, black pepper and lemon juice.
  4. Mix everything gently.
  5. Refrigerate for 10–15 minutes before serving for the best flavour.

🌿 Healthy Tip

For a more filling and protein-rich version, use thick Greek yogurt or high-protein curd instead of regular curd.

⚡ Quick Advance Prep

Chop the cucumber, carrot and coriander in advance and refrigerate them separately. When ready to eat, simply mix them with curd and coconut.

Idhal Kadhi

By / Fitpiq Team, Salads, Weight Loss Recipes

🌿 Idhal Kadhi

Ingredients of Idhai Kadhi

For the Idhal Rolls

  • 8–10 kochai (colocasia) leaves
  • 1 cup urad dal, soaked for 4–5 hours
  • 1–2 green chillies
  • 1-inch ginger
  • 3–4 garlic cloves
  • ½ tsp turmeric
  • 1 tsp red chilli powder
  • 1 tsp coriander powder
  • ½ tsp cumin powder
  • ½ tsp ajwain
  • Salt to taste
  • 1–2 tbsp water, as needed

For the Kadhi

  • 2 tomatoes, finely chopped or pureed
  • 1 cup curd
  • 1–1½ tbsp besan
  • 2–3 garlic cloves, chopped
  • ½ tsp cumin
  • ½ tsp mustard seeds
  • 1–2 dry red chillies
  • ½ tsp turmeric
  • ½–1 tsp red chilli powder
  • ½ tsp coriander powder
  • Salt to taste
  • 2–3 cups water
  • 1 tbsp oil

Method to make idhai kadhi

1. Prepare the urad dal paste

  1. Drain the soaked urad dal.
  2. Grind it with green chilli, ginger, garlic and a little water into a thick, smooth paste.
  3. Add turmeric, chilli powder, coriander powder, cumin powder, ajwain and salt.
  4. Mix well.

2. Make the kochai rolls

  1. Wash the kochai leaves thoroughly and pat them dry.
  2. Place one leaf flat, with the vein side facing up.
  3. Spread a thin layer of the urad dal-spice paste evenly over the leaf.
  4. Place another leaf on top and repeat the process.
  5. Roll the leaves tightly from one end to the other, tucking the sides in as you roll.
  6. Steam the rolls for 20–25 minutes, or until the dal mixture is completely cooked.
  7. Allow them to cool slightly, then cut into bite-sized slices.

3. Fry the Idhal pieces

  1. Heat a little oil in a pan.
  2. Shallow-fry or deep-fry the sliced rolls until they become golden and crisp on the outside.
  3. Keep them aside.

4. Prepare the tomato kadhi

  1. Whisk curd and besan together until completely smooth.
  2. Add turmeric, chilli powder, coriander powder, salt and water. Mix well.
  3. Heat oil and add mustard seeds and cumin.
  4. Add dry red chillies and chopped garlic.
  5. Add the tomatoes and cook until soft and the oil begins to separate.
  6. Lower the flame and add the prepared curd-besan mixture.
  7. Stir continuously while bringing it to a gentle boil so the curd does not split.
  8. Simmer for 8–10 minutes, adding water if needed to get a medium-thick kadhi consistency.

5. Add the Idhal

  • Gently add the fried kochai rolls to the hot kadhi.
  • Simmer for 2–3 minutes so the rolls absorb the flavour while still retaining some texture.
  • Turn off the heat and let it rest for 5 minutes before serving.

🌿 Serving

Serve hot with steamed rice, jeera rice or roti. The combination of tangy tomato kadhi + spicy urad dal kochai rolls makes this a delicious traditional-style meal.

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Indo-Chinese style yogurt salad. For 1 serving:

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads
  • Cucumber – ½ medium, finely chopped
  • Carrot – ½ medium, finely chopped
  • Thick yogurt/curd – ½ cup
  • Soy sauce – ½–1 tsp
  • Chilli flakes – ¼–½ tsp
  • Oregano – ½ tsp
  • Black pepper – ¼ tsp
  • Lemon juice – ½–1 tsp
  • Garlic – ½ small clove, finely grated (optional)
  • Coriander or spring onion – 1 tbsp

🥣 Dressing

Mix yogurt + soy sauce + chilli flakes + oregano + black pepper + lemon juice + garlic until smooth.

Add the cucumber and carrot, mix well and chill for 10 minutes.

For extra crunch: add roasted sesame seeds on top.

💡 Best combination: cucumber + carrot + creamy yogurt + soy sauce + chilli flakes + oregano + sesame. It gives a creamy, tangy, spicy Indo-Chinese flavour.

Healthy egg burger salad recipe

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients (Serves 2)

For the Egg Burgers:

  • 4 large eggs
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped bell peppers (any color)
  • 1/4 cup grated carrot or zucchini (optional for extra veggies)
  • 2 tbsp whole wheat flour or chickpea flour
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tsp olive oil (for cooking)

For the Salad:

  • 4 cups mixed greens (spinach, arugula, romaine)
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 1/4 avocado, sliced (optional for healthy fats)
  • 1 tbsp pumpkin seeds or sunflower seeds

For the Dressing (light & healthy):

  • 1 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice or apple cider vinegar
  • Salt and pepper to taste

Instructions

  1. Prepare the Egg Burgers:
    • In a bowl, beat the eggs and mix in chopped onions, bell peppers, carrots/zucchini, flour, garlic powder, salt, and pepper.
    • Heat olive oil in a non-stick pan over medium heat.
    • Pour 1/4 of the mixture into the pan to form small patties. Cook 3–4 minutes on each side until golden and fully cooked.
  2. Assemble the Salad:
    • In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, avocado, and seeds.
    • Whisk together the dressing ingredients and drizzle over the salad. Toss lightly.
  3. Combine:
    • Place 2 egg patties on top of each salad serving.
    • Serve immediately while warm.

Tips for Extra Health Boost

  • Swap egg yolks for egg whites if you want lower fat and cholesterol.
  • Add quinoa or chickpeas for extra protein and fiber.
  • Sprinkle some feta or cottage cheese for creaminess without too many calories.

How to Make Paneer Pasta Salad

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads, Weight Loss Recipes

Ingredients

  • 1 cup pasta (boiled & cooled)
  • 150 g paneer (small cubes)
  • 1 small onion (finely chopped)
  • 1 small capsicum (chopped)
  • 1 small tomato (deseeded & chopped)
  • 2 tbsp boiled sweet corn or cucumber (optional)
  • 1–2 tbsp oil

Masala & Seasoning

  • Salt to taste
  • ½ tsp red chilli powder
  • ¼ tsp turmeric
  • ½ tsp roasted cumin powder
  • ½ tsp chaat masala
  • ½ tsp black pepper
  • ½ tsp oregano or kasuri methi (optional)
  • 1 tbsp lemon juice
  • 1 tbsp green chutney (optional, but very Indian 😄)

Method

  1. Cook pasta
    • Boil pasta in salted water until just soft.
    • Drain, rinse with cold water, and keep aside.
  2. Lightly sauté paneer
    • Heat oil in a pan.
    • Add paneer cubes, sprinkle a little salt & turmeric.
    • Toss gently till lightly golden. Let cool.
  3. Mix veggies
    • In a big bowl, add onion, capsicum, tomato, corn/cucumber.
  4. Add pasta & paneer
    • Add cooled pasta and paneer to the bowl.
  5. Season
    • Add chilli powder, cumin powder, chaat masala, black pepper, oregano/kasuri methi.
    • Add lemon juice and green chutney.
    • Drizzle oil and mix gently.
  6. Taste & rest
    • Adjust salt or lemon.
    • Rest for 10–15 minutes before serving for best flavor.

Optional Add-ons

  • Add sev or roasted peanuts on top for crunch
  • Add curd (1–2 tbsp) for a dahi-chaat style salad
  • Sprinkle fresh coriander before serving

Fresh & Healthy Dal Salad Recipe

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Salads, Weight Loss Recipes, Winter Recipes

⭐ Serves: 2–3

⭐ Ready in: 25 minutes

🛒 Ingredients

For the Salad

  • 1 cup cooked dal (Chana dal, moong dal (whole or split), masoor dal (whole or split), kala chana, kabuli chana, whole masoor, and rajma are the best dals to use in dal salads.)
  • 1 small cucumber, diced
  • 1 medium tomato, diced
  • ½ red onion, finely chopped
  • ½ capsicum (any color), diced
  • 2–3 tbsp fresh coriander or parsley, chopped
  • ¼ cup boiled corn (optional)
  • ¼ cup pomegranate seeds (optional, adds sweetness)
  • A handful of lettuce or baby spinach (optional)

For the Dressing

  • 2 tbsp olive oil
  • 1 tbsp lemon juice (or lime juice)
  • 1 tsp honey or maple syrup (optional)
  • 1 tsp mustard ( Dijon or regular )
  • 1 clove garlic, minced
  • Salt and black pepper to taste
  • ½ tsp cumin powder (optional — adds great flavor)

👩‍🍳 Instructions

1. Prepare the lentils

  • Cook dal until they are soft but not mushy.
    (Boil ½ cup raw lentils with water for 15–20 minutes or use pre-cooked ones.)
  • Drain and let them cool.

2. Chop the veggies

  • Dice cucumber, tomato, onion, capsicum, and chop herbs.

3. Make the dressing

  • In a small bowl, whisk together:
    Olive oil + lemon juice + mustard + garlic + honey + cumin + salt + pepper.

4. Combine everything

  • Add cooked dal to a large bowl.
  • Toss in all chopped vegetables, herbs, and optional add-ins.
  • Pour the dressing over and mix gently.

5. Serve

  • Serve immediately or chill for 20 minutes for deeper flavor.
  • Great as a snack, side dish, or light lunch!

💚 Why this salad is super healthy

  • High plant-based protein
  • Great source of fiber → keeps you full
  • Low-fat, nutrient-rich
  • Perfect for weight loss & meal prep

Singhara & Paneer Stir-Fry (Protein Boost)

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients

  • Fresh singhara – 1 cup, halved
  • Paneer cubes – 1 cup
  • Capsicum – ½ cup, diced
  • Ghee or olive oil – 1 tbsp
  • Cumin seeds – ½ tsp
  • Crushed black pepper – ½ tsp
  • Salt or rock salt – to taste
  • Lemon juice – 1 tsp

Method

  1. Heat ghee, add cumin, then paneer cubes.
  2. Lightly brown paneer; add singhara and capsicum.
  3. Stir-fry for 5–6 minutes.
  4. Add salt, pepper, and lemon juice.
    ✅ Tasty, filling, and nutritious.