SALAD RECIPE

Chilli Garlic Dahi Paneer Chana Rice Bowl

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A delicious, wholesome and filling one-bowl meal that brings together rice, protein-rich paneer, kala chana, fresh vegetables and a creamy spicy chilli garlic curd dressing. Perfect for lunch or dinner when you want something healthy yet full of flavour! ❤️

Ingredients:

For the Chilli Garlic Dahi Paneer Chana Rice Bowl

  • 1 katori cooked rice
  • ½ cup boiled kala chana
  • ½ cup lightly fried paneer
  • ¼ cup chopped cucumber
  • ¼ cup chopped carrot
  • ¼ cup chopped onion
  • ¼ cup chopped tomato
  • 1 tbsp green chutney (optional)
  • ½ tsp roasted cumin powder
  • 1 tsp chaat masala
  • Salt to taste

For Chilli Garlic Dahi Tadka:

  • 3–4 garlic cloves, chopped
  • 1 tsp Kashmiri red chilli powder
  • 1 tbsp oil or ghee
  • ½ tsp hing
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 onion, chopped
  • 7–8 curry leaves
  • ¼ tsp turmeric powder
  • 1 tsp coriander powder
  • Salt to taste
  • 1 cup fresh curd

Method:

  1. Heat oil or ghee in a pan. Add cumin and mustard seeds and let them splutter.
  2. Add garlic, onion, curry leaves and hing. Sauté until aromatic.
  3. Add Kashmiri chilli powder, turmeric, coriander powder and salt.
  4. Lower the flame and add curd. Mix continuously to prepare a creamy chilli garlic dahi tadka.
  5. In a serving bowl, add cooked rice as the base.
  6. Arrange boiled kala chana, paneer, cucumber, carrot, onion and tomato over the rice.
  7. Add green chutney, roasted cumin powder and chaat masala.
  8. Finally, pour the chilli garlic dahi tadka generously over the bowl and mix everything together before serving.

Your complete Chilli Garlic Dahi Paneer Chana Rice Bowl is ready! 😍

Why you’ll love this bowl:

  • Rice provides energy through carbohydrates.
  • Paneer, kala chana and curd add protein.
  • Fresh vegetables and kala chana contribute dietary fibre.
  • Curd-based dressing adds creaminess without mayonnaise.

One bowl, multiple nutrients and loads of flavour! 💚

Chilli Garlic Dahi Paneer Chana Rice Bowl Read More »

Spicy Indian-Style Carrot Salad

/ Health Tips, Healthy Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

A crunchy, tangy and spicy carrot salad made with simple Indian-style seasonings! This quick and refreshing recipe is perfect for evening cravings or as a healthy side dish with your meals.

Ingredients of Spicy Indian-Style Carrot Salad

  • 1 medium carrot, finely shredded
  • Salt to taste
  • 1 tsp red chilli powder
  • ½ tsp roasted cumin powder
  • 1 tbsp roasted sesame seeds
  • A pinch of black pepper
  • 1 tbsp lemon juice
  • 1 tsp sesame oil or mustard oil
  • ½ tsp soy sauce (optional)
  • A pinch of chaat masala
  • Fresh coriander for garnish

Method:

  1. Prepare the carrot: Wash, peel and finely shred the carrot. Add a little salt and let it rest for 10–15 minutes.
  2. Drain: Remove the excess water without squeezing the carrots to maintain their natural crunch.
  3. Add spices: Mix in red chilli powder, roasted cumin powder, black pepper, chaat masala and roasted sesame seeds.
  4. Add flavour: Pour in lemon juice and sesame or mustard oil.
  5. Mix and serve: Toss everything well, garnish with fresh coriander and enjoy immediately!

🧡 Benefits of Carrots for Skin:

  • Natural skin protection: Rich in beta-carotene, which the body converts into vitamin A to support healthy skin.
  • Supports skin repair: Vitamin A helps maintain normal skin cell growth.
  • Antioxidant support: Carotenoids help protect cells from oxidative stress.
  • Collagen support: Carrots provide vitamin C, which contributes to normal collagen formation.
  • Healthy digestion: Their fibre supports gut health and regular bowel movements.

✨ Healthy tip: Include carrots regularly in your diet for a good supply of skin-supporting nutrients, fibre and antioxidants.

Spicy Indian-Style Carrot Salad Read More »

How to Make Crunchy Carrot & Cucumber Salad with Lemon Honey Dressing

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Crunchy Carrot & Cucumber Salad with Lemon Honey Dressing

For the salad

  • 1 medium carrot (80 g), julienned
  • 1 medium cucumber (150 g), julienned
  • ¼ medium red onion (25 g), thinly sliced
  • 2 tbsp fresh coriander (8 g), chopped
  • 1 tbsp roasted peanuts (10 g), roughly crushed
  • 1 tsp sesame seeds (3 g), toasted

For the lemon-honey dressing

  • 1 tbsp lemon juice (15 ml)
  • 1 tsp honey (7 g)
  • 1 tsp olive oil (5 ml)
  • 1 small garlic clove (3 g), finely grated
  • ¼ tsp red chilli flakes
  • ¼ tsp salt, or to taste
  • ⅛ tsp black pepper (optional)

Instructions

  1. Prepare the vegetables: Wash the carrot and cucumber. Cut them into thin strips using a julienne peeler or a knife. Thinly slice the onion and chop the coriander.
  2. Prepare the dressing: In a small bowl, combine lemon juice, honey, olive oil, grated garlic, chilli flakes, salt and black pepper. Whisk until well mixed.
  3. Mix the salad: Add the carrot, cucumber, onion and coriander to a mixing bowl.
  4. Add the dressing: Pour the prepared dressing over the vegetables and toss thoroughly.
  5. Add the crunch: Sprinkle the crushed roasted peanuts and toasted sesame seeds over the salad.
  6. Serve immediately: Toss once more and enjoy while the vegetables are fresh and crunchy.

Tip: For the best taste, add the dressing just before serving. The combination of tangy lemon, sweet honey, garlic and chilli makes this simple salad especially flavourful.

How to Make Crunchy Carrot & Cucumber Salad with Lemon Honey Dressing Read More »

Sprout Salad with Mint Dressing

/ 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.

Sprout Salad with Mint Dressing Read More »

Spicy Carrot Noodle Salad

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🥕 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.

Spicy Carrot Noodle Salad Read More »

Healthy Spicy Yogurt Dressing

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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.

Healthy Spicy Yogurt Dressing Read More »

Indo-Chinese style yogurt salad. For 1 serving:

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  • 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.

Indo-Chinese style yogurt salad. For 1 serving: Read More »

Singhara & Paneer Stir-Fry (Protein Boost)

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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.

Singhara & Paneer Stir-Fry (Protein Boost) Read More »

Singhara Stir-Fry Recipe (Water Chestnut Stir Fry)

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🍽️ Servings:

2 people

⏱️ Time:

15 minutes total

🌰 Ingredients

IngredientQuantity
Fresh singhara (water chestnuts), peeled and halved2 cups
Ghee or oil1 tbsp
Cumin seeds½ tsp
Green chili, chopped1
Ginger, grated½ tsp
Rock salt (sendha namak) or regular saltto taste
Lemon juice1 tsp
Fresh coriander leaves, chopped1 tbsp

(Optional additions: diced bell peppers or carrots for color and crunch)

🔪 Instructions

  1. Prep: Peel and halve the singharas. If using raw chestnuts, rinse them well.
  2. Heat pan: Add ghee or oil to a kadhai or pan on medium flame.
  3. Temper: Add cumin seeds; let them splutter.
  4. Flavor: Add chopped green chili and grated ginger; sauté for 20–30 seconds.
  5. Add singhara: Toss in the halved water chestnuts. Stir-fry for 5–7 minutes — just until they turn slightly glossy but remain crunchy.
  6. Finish: Add salt and lemon juice. Stir well.
  7. Garnish: Sprinkle chopped coriander. Serve hot.

✅ Tip: Don’t overcook — singhara tastes best when it stays crisp.

Singhara Stir-Fry Recipe (Water Chestnut Stir Fry) Read More »

Quick & Healthy Amla-Beetroot-Carrot Pickle

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Ingredients (makes ~1 small jar)

  • Amla (Indian gooseberry): 8–10, chopped into small pieces
  • Beetroot: 1 small, peeled and grated or julienned
  • Carrot: 1 small, peeled and grated or julienned
  • Green chili (optional): 1, chopped
  • Garlic (optional): 1 clove, crushed
  • Salt: ½–1 tsp (adjust to taste)
  • Vinegar: ¼ cup (apple cider or white vinegar)
  • Lemon juice: 1 tbsp (adds freshness and vitamin C)
  • Honey or jaggery (optional): ½ tsp, for a slight sweetness
  • Spices (optional): ½ tsp mustard seeds, ¼ tsp turmeric, pinch of black pepper

Instructions

  1. Prep the veggies:
    • Wash and peel beetroot and carrot; grate or julienne them.
    • Chop amla and green chili. Crush garlic if using.
  2. Mix everything in a bowl:
    • Add vegetables, amla, chili, garlic, and spices.
    • Sprinkle salt, add vinegar, lemon juice, and honey/jaggery.
    • Mix well so the veggies are coated evenly.
  3. Rest & serve:
    • Let it sit for 10–15 minutes so flavors meld.
    • Serve immediately as a side or with sandwiches, salads, or rice.
    • Store in the fridge in a clean jar; lasts 1–2 weeks.

✅ Why it’s healthy & quick:

  • No cooking preserves vitamins, antioxidants, and probiotics (from raw amla).
  • Minimal oil or none at all.
  • Vinegar and lemon juice give tanginess without long fermentation.
  • Crunchy, colorful, and nutrient-packed.

Quick & Healthy Amla-Beetroot-Carrot Pickle Read More »