A handful of pomegranate seeds (optional, for sweetness and crunch)
Instructions:
Prepare peanuts: If your peanuts are not boiled yet, soak raw peanuts overnight and boil them until soft but not mushy (about 30-40 minutes). Drain and cool.
Mix veggies: In a large bowl, combine chopped cucumber, tomato, onion, carrot, green chili, and coriander leaves.
Add peanuts: Add the boiled peanuts to the veggie mix.
Season: Sprinkle salt, chaat masala, and roasted cumin powder.
Add lemon juice: Squeeze fresh lemon juice and toss everything gently to combine.
Add pomegranate seeds (optional): Sprinkle on top for a burst of sweetness and color.
Serve: Serve immediately as a refreshing, healthy snack or side salad.
Tips:
You can add finely chopped raw mango during summer for a tangy twist.
For more crunch, add some roasted corn kernels or sprouts.
Here is the delicious high protein veg salad recipe in which paneer and curd are used which are already a form of dairy product which is full of protein and calcium . Paneer has a high satiety value which help us to feel full for a longer time.
Also I have added lots of vegetables which helps to think that we are full because vegetables release lectin hormones which informs brain brain to tell us that we are full. Vegetables have lots of nutrients like potasssium ,magnesium and iron etc. which keeps our body to work properly and makes us fit and healthy. So, we should opt for a salads recipes which are not only delicious but helps us in being fit and healthy.
Ingredients
100 gms of low-fat paneer cut into cubes
100 gm green peas
100 gm curd blended
1/2 capsicum chopped into small pieces
1/4 bowl / 30gm corns
2 mushrooms cut into small pieces
1 bowl of cabbage, shredded
1 tbsp mint and coriander chutney
3-4 g of ghee
¼ tsp black pepper
1 tsp chilly flakes
Salt to taste
Method
In a pan, add ghee.
Add paneer cubes and saute a little.
Now add green peas, capsicum, mushrooms, and corn ( we can add vegetables of our choices) and cook for 4-5 minutes. Now add black pepper, chilly flakes and salt, and cook for 2 minutes, and switch off the flame.
Take a small bowl, add curd and mint and coriander chutney to it and mix well.
Now, take a fresh bowl and add shredded cabbage to it.
Add the paneer veg salad from the pan to this bowl.
Pour prepared curd mixture into this bowl and mix well.
This Asian Cucumber Salad is cool and refreshing and pairs well with many things. It’s vegan and also gluten-free but also is a nice addition to meals and bowls you are already making. It is a healthy lunch option and also is high in nutrients. Cucumber and carrots are not only low in calories but also high in many important vitamins and minerals. It contains antioxidants and also aids in weight loss. It not only promotes hydration but also is rich in fiber, and so it is easy to add to your diet.
Sesame seeds are added to it, which are also rich in fiber but support healthy bones, and because sesame seeds are rich in iron and folate and also healthy fats , so it helps in increasing haemoglobin. It is also a good source of B vitamins and also boost estrogen levels and so it falls in ‘estrogen boosting foods’.Here’s a simple recipe for Asian Cucumber Salad that I think you will fall in love with because it is fast and easy and light and delicious! Cool, refreshing cucumber are just what I crave during the hot summer months, and so this salad is no exception. It hits all the flavor notes as well- such a great combo!
INGREDIENTS
2-3 Cucumber peeled with a peeler
1 Carrot peeled with a peeler
½ cup Coriander leaves
2 tbsp Roasted sesame seeds
2 tbsp Peanuts
2 tbsp Garlic, chopped
¼ tsp Oregano (optional)
¼ tsp Chilly flakes
¼ tsp Kashmiri red chilly powder
¼ tsp Soya sauce (optional)
1 tbsp Hot olive oil
½ tsp Lemon juice
Salt to taste
PREPARATION OF ASIAN CUCUMBER SESAME SALAD
In a big bowl, add peeled cucumbers, carrot, coriander leaves, and peanuts.
In a small bowl, add chopped garlic, roasted sesame seeds, oregano, chili flakes, and red chilly powder, and also soya sauce which is optional . Now add hot oil to that small bowl and mix all ingredients.
Add this mixture to our salad. Now add salt and lemon juice, and mix well.
To Prepare grains, green and seeds salads -This Grains, Greens & Seeds Salad with Pumpkin, Mixed Lettuce, Edamame, Peppers, Beetroot, Chickpea, Omega Seeds & Hummus is a nutritious and filling salad that is perfect for lunch or dinner. It’s packed with protein and fiber, making it a great option for vegetarians and vegans. The salad is also gluten-free and nut-free, making it suitable for those with dietary restrictions. It’s a wholesome blend of grains, greens, and seeds that provide a variety of essential nutrients, including vitamins, minerals, and healthy fats.Highly recommended in weight loss journey.
Grains, Green and Seeds Salad
Ingredients:
-1/2 cup quinoa, rinsed: 90gms
– 1/2 small pumpkin, peeled and cut into bite-sized pieces: 200gms
– 1/2 cup brown rice, rinsed: 90gms
– 1/2 cup edamame beans, shelled: 90gms
– 1 red pepper, sliced: 100gms
– 1 yellow pepper, sliced: 100gms
– 1 small beetroot, peeled and grated: 60gms
– 1 can chickpeas, drained and rinsed: 240gms
– 1/4 cup omega seeds (such as chia, flax, sunflower, pumpkin): 35gms
– 4 cups mixed lettuce greens: 120gms
– 1/2 cup hummus: 120gms
– Salt and pepper to taste
Preparation:
1. Preheat the oven to 200°C (400°F).
2. In a saucepan, combine the quinoa, brown rice, and 2 cups of water. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the water is absorbed and the grains are tender.
3. Spread the pumpkin pieces on a baking tray and drizzle with oil. Season with salt and pepper to taste. Roast in the oven for 20-25 minutes, or until tender and lightly browned.
4. In a large bowl, combine the cooked grains, roasted pumpkin, edamame beans, sliced peppers, grated beetroot, chickpeas, omega seeds, and mixed lettuce greens. Toss well to combine.
5. Serve the salad with a dollop of hummus on top.
Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.
Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.
This recipe is easy to cook and tempting.
Ingredients
1.Quinoa -boiled 1 cup
2.Plain Curd-2 tbsp
3.Cucumber –chopped ¼ cup
4.Onion-chopped 2 tbsp
5.Cherry Tomatoes- chopped 1/4 cup
6.Cucumber, Shredded 2 tbsp`
7.Black pepper, ground to taste
8.Salt to taste
9.Basil leaves, chopped-2 tbsp
10.Dill seeds-1tsp dil
11. Lemon juice-1 tbsp
12.Feta cheese-2 tsbp
13.Tofu or salmon -1/4 cup cooked
Serving Size-1 Bowl
Procedure:
1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well
2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves
3.Mix all together and serve it.
Nutritional Value Of Quinoa Tofu/Chicken salad
Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal
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Sesame broccoli chickpea recipe is a great lunch or dinner meal option in case if you want to reduce weight. Chickpea is an extremely good and healthy source of vegetarian or vegan protein. And adding broccoli as well as sesame seeds will improve its nutrients and add upto its fibre content as well other trace micronutrients.
Ingredients:
Chickpeas/ kabuli chana – 1 cup
Broccoli florets – 50g
Sesame seeds – 1 tablespoon
Onion finely chopped
Tomatoes finely chopped
Coriander
Lemon Juice – 1 squeeze
salt and pepper
Green chilly ( to taste)
Steps to make the above recipe:
Boil chickpea in a pressure cooker. Make sure to soak them overnight. Once the chickpeas are boiled, we can move ahead with preparing our vegetable mix.
Lets take 1 onion, 1 medium sized tomato and 1 green chilly. Finely chop all of them and mix them in a bowl which has chickpea in it. Make sure to drain excess chickpea water from the boiled chickpeas. You can also use this water later to make chickpea soup.
Add chopped coriander along with lemon juice. Now you can add salt and pepper to taste.
Mix of of this in the bowl and serve immediately for a good wholesome meal.
Mooli laccha salad is an Indian-style grated radish. Mooli laccha salad is made using fresh radish and it’s vegan and gluten-free. It is a North Indian salad where grated radish is mixed with ingredients such as green chilies, lime juice, salt, and cilantro (coriander).
Well, it is best served on the side with everyday meals. Moreover, radish is one of those ingredients that consist of antioxidants and is also rich in calcium and potassium as well. The rich content of calcium and potassium in it, helps lower high blood pressure. It also lowers the risk of getting a heart-related disease.
Radish is high in fiber, it is considered really great for digestion as well. It also helps to fix acidity and gastric issues.
Ingredients
Radish (mooli)- (250 g)
1 tsp green chilies, chopped
Salt to taste
3 tsp lemon juice
Coriander leaves- few
Serving 4 people
Method
Firstly, take refrigerated fresh radishes and wash them to remove the dirt.
Then, discard ½-inch of the top and bottom of the radishes.
Moreover, peel them using a vegetable peeler. Then, rinse them with water.
Now, grate the radishes using the greater.
Further, take a bowl and add grated radishes into it and also add green chilies, salt, lime juice, and cilantro in it.
Cucumber Beetroot Hummus cups are an energizing snack option.
Cucumber’s potassium and high water content aid hydrating effect , Cucumbers are an anti-ageing superfood. It relieves joint pain (arthritis /Gout )and aids in weight loss by Keeping us full with its fiber content . Cucumber helps to prevent headaches and fights cancer with its Antioxidants properties. It helps with Diabetes management and Blood pressure control.
Beets are a good source of antioxidants, which fight inflammation.
It is rich source of fiber which offers good digestive health, Beetroot’s vitamin C content assist in detoxification, Also It lower blood pressure and aid recovery after exercise. Additionally , beets also activate phase-2 liver detoxification, assisting the liver in excreting harmful substances from the body.
Chickpeas are a plant-based protein source and beneficial for repair and recovery in the body. It provides close to 8 grams of protein per serving, making it prime for a midday power boost that can help you stave off hunger pangs and avoid overeating throughout the day.
Chickpeas are also rich in vitamins and minerals. These include choline, which helps your brain and nervous system run smoothly, additionally folate, magnesium, potassium and iron.
As a matter of fact, chickpeas are also high in vitamin A, E and C.
Tahini is made from ground sesame seeds. It’s rich in important nutrients like fiber, protein, copper, phosphorus, and selenium and may reduce heart disease risk and inflammation.
Ingredients:
2 large cucumbers
1 can of chickpeas
1 large beet, Roasted and peeled
2 tablespoons of tahini
2 tablespoons of lemon juice
1 garlic clove, minced
Salt and pepper, to taste
Fresh cilantro chopped for garnish
Instructions:
Slice the cucumbers into 1-inch thick rounds, and hollow out the center using a spoon. Set aside.
In a food processor,
combine the chickpeas, roasted beet pieces , tahini, lemon juice and minced garlic. Process it until smooth. Taste the hummus and add salt and pepper as needed.
Spoon the hummus evenly into the cucumber cups.
Garnish with chopped fresh coriander and serve chilled. Enjoy!
Bean tikki burger is prepared with black beans, oats, onion, and carrots, and spices such as cumin and coriander. Whether vegetarian or nonvegetarian the bean tikki burger recipe will hit every spot. The patties on a pan are covered in cooking spray, or use a slightly more generous pour of cooking oil for a crispier finish. If you have bean tikki burger, these are an ideal source of vegan and vegetarian protein! But beyond that, they are also a wonderful source of nutrients such as fiber, zinc, magnesium, folate, calcium, iron, copper, manganese, and B vitamins.
Ingredients-
Onion
One tablespoon balsamic vinegar
Fresh green chilli (optional)
Tomato, 1/2 cucumber
1 x 400 g tin black beans or boiled rajma
100 g fresh breadcrumbs
Lemin juice
2 tablespoons natural yogurt
80 g baby kale
Little cheese
2 wholewheat buns
Oil
Method –
Peel the onion, slice them round and place in a bowl with a little salt on it. Set aside.
Then finely chop the chillis . Trim and finely chop the spring onions too. Place both in the bowl.
Drain the soaked beans and pat dry with kitchen paper. Now add them to the bowl, along with the breadcrumbs.
Add seasonings to it & then scrunch the bean mixture together with clean hands.
Make balls out of the mixture and flatten them into the shape of patties. If remaining, you can wrap and freeze them for later use.
Take another bowl, add little lemon juice and little yogurt. Season it. Mix well.
Then trim the kale and mix into the dressing.
Heat some oil in a non-stick pan over a medium heat. When its hot, place the bean patties on it and fry them upside down. Then keep it aside.
Now add the cut burgers to the pan and heat them upside down, until a little golden.
Add tomato, onion, cucumber, cheese, and patties to the buns.
Cover the burgers with a lid in the pan for 2 minutes to melt the cheese.
Set the plate with coriander chutney and add burgers to the plate
Proteinaceous Egg salad is a very high-protein breakfast option for everyone. Eggs are a complete source of protein. They can be considering Superfoods because they contain 13 essential vitamins and minerals. You can eat this protein-rich salad for breakfast, lunch, or dinner. This is a very low-carb recipe.
