Healthy and Fresh Salads are raw and tasty, and likewise they are full of nutrition! Healthy and Fresh Salads are not only low in calories and but also have so many benefits.
We all are aware of the goodness of fruits and vegetables, and consequently consuming fruits and vegetables in raw form have their own advantages.
For instance, it boosts the immune system, helps in weight loss, is a rich source of fiber, helps in lowering cholesterol and managing weight loss.
All these benefits really add up to the wholesomeness of salads and make them a really healthy but tasty choice. And furthermore, there is nothing better than Healthy and Fresh Salads.
You can prepare Fresh Salads in many different forms and can use them as sides with your main meals or you can even add some more ingredients, such as sprouts, paneer, chicken or egg to make a wholesome meal from your normal daily version of the salad.
Let’s discuss some amazing Fresh Salads recipes, that are easy to prepare and very convenient.
(A) Cucumber zucchini Healthy and Fresh Salads
This salad is not only very easy to prepare but also it makes you feel fresh!
Preparation time: 5 minutes
Total time: 5 minutes
Servings: 4
Calories per serve (1 cup): 39 Kcal
Ingredients to make cucumber zucchini salad
Cucumber: 1 medium
Zucchini: 1 medium
Tomatoes or cherry tomatoes (Optional): 1 cup
Lemon juice: 2 tablespoons
Fresh basil: 1 tablespoon (minced)
Salt: as per taste
Pepper: ½ tsp
Method of preparation:
1 Firstly peel zucchini and likewise cucumber and trim their heads. Cut them in slices or however you prefer, for instance, you can even peel them into ribbons.
2 Secondly, in a bowl, add the sliced cucumber and zucchini and chopped cherry tomatoes. To this immediately add lemon juice, minced basil and salt, and pepper. Then, at last, toss the ingredients to mix them well.
And your fresh and soothing cucumber zucchini salad is ready!
(B) Greek salad (veg)is also Healthy and Fresh Salads
Greek salad is one of our all-time favorites because it is not only loaded with nutrients but it is also rich in different colors too, which makes it so perfect. It is crisp, and above all very tasty. Greek salad is also a Healthy and Fresh Salad.
Preparation time: 5 minutes.
Total time: 5 minutes
Serving: 3-4
Calories per serve (1 cup): 104 Kcal
Ingredients to make Greek salad:
Lettuce: 2 cups (finely chopped)
Cherry tomatoes: 1 cup (chopped)
Bell peppers (yellow and red): 1 cup (finely chopped)
Cucumber: 1 medium (finely chopped)
Onion: ½ cup (finely chopped)
Tofu/ Paneer: ¾ cup (cubes)
Parsley: ½ cup (chopped) or Fresh basil: ¼ cup (chopped)
Salt: as needed
Pepper: ½ tsp
Oregano: ½ tsp
Olive oil: 2 tsp
Vinegar: 1 tsp
Method of preparation:
1 Firstly, in a medium bowl, add chopped lettuce, tomatoes, onion, cucumber, bell peppers, fresh basil or parsley, and tofu/paneer. Next, toss them all together and keep them aside.
2 Secondly, in a bowl, add olive oil, vinegar, salt, pepper, and oregano and whisk them together. Seasoning can be adjusted according to the taste.
3 Finally, drizzle the dressing on the salad and toss gently to mix all the ingredients and serve fresh!!
Pro tip: this salad can also be used as a side. For instance with pizza, or tacos, or similarly you can even make a sandwich toast with it!
(C) Chickpea and avocado salad
This salad is loaded with proteins and moreover the good news is, that it is super easy to prepare. This salad is so wholesome that you can have it as your major meal. For instance, you can have this salad during lunch or as a mid-evening snack. It will definitely satiate your hunger and is not only light and but also full of nutrition.
Preparation time: 10 minutes
Total time: 10 minutes
Serving: 2 cups
Calories per serve (1 cup): 150 Kcal
Ingredients to make chickpea and avocado salad:
Chickpea: 2 cups
Avocado: 1 ripe avocado (sliced or chopped)
Cucumber: 1 medium (chopped)
Onion: 1 medium (chopped)
Tomatoes: 2 medium (chopped)
Lemon juice: 2 tablespoons
Salt: as needed
Black pepper: ½ tsp
Method of preparation:
1 Firstly, soak 2 cups of chickpea overnight. Drain and cook them on medium flame. Do not overcook, because then chickpeas lose their crunch.
2 Secondly, in a medium bowl, add cooked chickpeas, chopped avocado, cucumber, onion, tomatoes, and mix all the ingredients well.
3 To this mixture, immediately add lemon juice, salt, and black pepper powder. Lastly, toss all the ingredients and mix well. Seasoning can be adjusted according to the taste.
And finally, your chickpea avocado salad is ready to serve.
Pro Tip: You can also make sprouts salad in the same way. For instance, you can add sprouts to this salad, to make it more fulfilling. Similarly, you can add vegetables of your choice, such as lettuce to add some more crispiness and freshness to the salad!
(D) Carrot & Zucchini salad with Avocado sauce
Yet another amazing salad recipe. This salad is not only loaded with the goodness of carrots but also is rich with creaminess of avocado sauce! Make it as soon as possible to savor its deliciousness.
Preparation time: 5-7 minutes
Serving: 3
Calorie per serve (1 cup): 70 Kcal
Ingredients to make carrot and zucchini salad with avocado sauce:
Carrot: 2 medium (chopped)
Zucchini: 1 medium (chopped)
Cucumber: 1 medium (chopped)
Avocado: 1 ripe
Coriander leaves (Dhaniya): ½ cup
Yogurt: 1 tablespoon
Lemon juice: 2 tablespoons
Salt: as needed
Black pepper: ½ tsp
Method of preparation:
1 To make the avocado sauce:
Firstly, in a blender, take chopped avocado, coriander leaves, yogurt, and lemon juice (1 tablespoon) and then blend it to make a smooth paste. And as a result your fresh avocado sauce is ready to serve!
2 Secondly, in a bowl, add chopped carrot, cucumber, zucchini, and lemon juice with salt and black pepper. Lastly, toss all the ingredients and mix well.
Serve the salad with avocado sauce and enjoy!
(E) Sprouts and veggies salad
Sprouts are full of nutrients and are really very protein-rich as well. Sprouts salad is one of the easiest and this is a Healthy and Fresh salad recipe that you can prepare at home. It is refreshing not only but also very wholesome.
Preparation time: 5 minutes
Total time: 5 minutes
Serving- 1 bowl
Calories per serve (1 bowl): 59 Kcal
Ingredients to make sprouts and veggies salad:
Sprouts: 1 bowl
Cucumber: 1 small (chopped)
Tomato: ½ (chopped)
Onion: ½ (chopped)
Lemon juice: 1 tablespoon
Salt: as needed
Black pepper: ¼ tsp
Method of preparation:
1 At first, sprout green moong dal and keep it aside.
2 In a bowl, add sprouted dal, cucumber, tomato, and onion (finely chopped). You can also add pomegranate if you like. Similarly, add lemon juice and salt & pepper.
3 Lastly, mix the ingredients well, and your tasty and easy sprouts salad is ready to serve.
(F) Fruits and Vegetable salads:
This salad is the definition of fresh and healthy. Yes, this is one of our personal favorites as well. Fruits and vegetables when clubbed together, not only tastes amazing but also looks amazing. Let’s dig into this recipe, really quickly.
Time of preparation: 5-7 minutes
Total time: 5-7 minutes
Serving- 2 bowls
Calories per serve (1 bowl): 70 Kcal
Ingredients to make fruit and vegetable salad:
Apple: 1 medium (finely chopped)
Pomegranate: ½ cup
Banana: 1 medium (sliced)
Cucumber: 1 medium (chopped)
Tomato: 1 medium (chopped)
Lemon juice: 2 tablespoons
Chaat masala: ½ tsp
Salt: as needed
Method of preparation:
1 Finely chop all the ingredients, i.e., apple, pomegranate, banana, cucumber, and tomato. Similarly you can add more ingredients of your choice.
2 Add all the ingredients to a big bowl, and to it add lemon juice, chaat masala, and salt. Lastly, mix well.
Your salad is ready to serve!
(G) Paneer and chana salad:
One more salad, which is loaded with proteins. You can have this salad as your main meal because this is so wholesome and full of nutrients as well.
Preparation time: 5-7 minutes
Total time: 5-7 minutes
Serving: 2 bowls
Calories per serve (1 cup): 182 Kcal
Ingredients to make Paneer and chana salad:
Paneer: 1 bowl (cubes)
Chana: 2 bowls (boiled)
Tomato: 1 medium (chopped)
Onion: 1 medium (chopped)
Corns: ½ cup
Cucumber: 1 medium (chopped)
Lemon juice: 2 tablespoons
Salt: as needed
Black pepper: ½ tsp
Method of preparation:
1 Firstly, wash and then boil chana and keep them aside.
2 In a bowl, add boiled Chana, paneer cubes, chopped tomato, onion, and cucumber, corns, and if you like you can add one chopped green chilly to this mixture or according to your taste. Add lemon juice, salt and black pepper and lastly, mix all the ingredients well.
Serve fresh!
Pro-tip: you can also add mint-coriander chutney to this salad to not only enhance the taste but also the flavor.
(H) Mint- watermelon salad
You need to try this refreshing salad as soon as possible. Watermelon is a fruit that is full of hydration, and goodness of nutrients as well.
Watermelon and mint are an irresistible combination and moreover, the best thing is that they together are full of health benefits.
This salad is a rich source of vitamin C too. So, why wait for more, let’s get started with the recipe!.it is also very Healthy and Fresh Salad.
Preparation time: 5-7 minutes
Total time: 5-7 minutes
Serving: 1-2 bowls
Calories per serve (1 cup): 50 Kcal
Ingredients to make the mint-watermelon salad:
Watermelon: 2 bowls (chopped in cubes)
Mint leaves: ¼ cup (finely chopped)
Lemon juice: 2 tbs
Honey: 1 tsp
Salt: to taste
Method of preparation:
1 Firstly, in a bowl, add watermelon cubes and chopped mint leaves. Again, to this add lemon juice, honey, and salt (as needed).
2 Lastly, and most importantly, toss the ingredients gently and mix well.
3 Let the salad aside for ½ minute and then serve fresh!
(I) Egg Vegetable Salad is Healthy and Fresh Salads :
Eggs are a perfect source of proteins and in fact, do you know that they contain all essential amino acids required by our body. Eggs are not only very easy to cook but also, they never-ever disappoint you.
You can simply boil eggs or similarly can make an omelet, or can scramble them. it is a Healthy and Fresh Salads.
For this salad, you just need boiled eggs, and vegetables of your choice. Well, here we are using tomato, onion, and cucumber. You can also add other vegetables. For instance, you can add carrots too, or zucchini or lettuce or corns as well, as per your choice.
Preparation time: 5 minutes
Cooking time: 10 minutes
Total time: 15 minutes
Serving: 1
Calories per serve: 102 Kcal
Ingredients to make Egg vegetable salad:
Eggs: 2-3
Onion: ½ (chopped)
Tomato: ½ (chopped)
Cucumber: ½ cup (chopped)
Salt: as per taste
Black pepper: ¼ tsp
Lemon juice: 1 tablespoon
Method of preparation:
1 Firstly, in a heating pan, boil the eggs for about 10 minutes. Once they are boiled, remove the peel and keep them aside to cool.
2 Secondly, in a bowl, add boiled egg slices, chopped vegetables, salt & black pepper and lemon juice. Finally, toss all the ingredients gently and mix well. And your protein rich egg vegetable salad is ready to serve!
Pro-tip: you can also add a chutney to this salad. For instance, a tablespoon of mint-coriander chutney to the salad as well.
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