Salad recipes

Indian-Style Veg Kimchi Salad

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

Ingredients

For the Kimchi base (quick version):

  • 2 cups cabbage, shredded (napa or regular)
  • ½ cup carrot, julienned
  • ¼ cup radish or mooli, thinly sliced
  • 2 tbsp spring onions, chopped
  • 1 tbsp ginger, grated
  • 1 tbsp garlic, minced
  • 1 green chilli, finely chopped (optional)
  • 1 tbsp red chilli flakes or Kashmiri red chilli powder
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar or white vinegar
  • ½ tsp sugar or honey
  • Salt to taste (start with ½ tsp)
  • Juice of ½ lemon or lime

For the Salad Mix:

  • 1 cucumber, thinly sliced
  • 1 tomato, diced
  • ½ cup boiled corn or steamed sprouts (moong or mixed)
  • ¼ cup chopped capsicum
  • 2 tbsp roasted peanuts or sesame seeds
  • Fresh coriander leaves, chopped

For the Dressing (Indian twist):

  • 2 tbsp olive oil or mustard oil (lightly heated)
  • 1 tbsp soy sauce
  • 1 tsp honey or jaggery syrup
  • 1 tsp roasted cumin powder (jeera powder)
  • ½ tsp black salt
  • ½ tsp chaat masala
  • Juice of ½ lemon

🔪 Method

  1. Quick Kimchi Prep:
    • In a large bowl, mix shredded cabbage with ½ tsp salt. Massage gently for 2–3 minutes until it softens and releases water.
    • Add carrots, radish, spring onion, ginger, garlic, and green chilli.
    • Mix in sesame oil, vinegar, chilli flakes, sugar, and lemon juice. Toss well.
    • Let it sit for 30 minutes (or up to 2 hours) for the flavors to meld.
  2. Prepare the Salad:
    • In another bowl, combine cucumber, tomato, corn/sprouts, and capsicum.
    • Add the prepared quick kimchi. Mix gently.
  3. Make the Dressing:
    • In a small bowl, whisk together olive/mustard oil, soy sauce, honey, cumin powder, black salt, chaat masala, and lemon juice.
  4. Combine Everything:
    • Pour the dressing over the salad. Toss well.
    • Sprinkle roasted peanuts or sesame seeds and chopped coriander.
  5. Serve:
    • Serve chilled or at room temperature as a side dish or light meal.

🌶️ Tips & Variations

  • For fermented flavor, let the kimchi part sit in a glass jar at room temp for 1–2 days before mixing into the salad.
  • Add paneer cubes or tofu for a protein boost.
  • You can substitute vinegar with apple cider vinegar or tamarind water for a tangy Indian t

How to make Grilled Fish Tikka Salad

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Salads

Grilled Fish Tikka Salad

Ingredients:

For the fish:

  • 200 grams fish fillets (like cod or tilapia)
  • 2 tablespoons yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger-garlic paste
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon oil

For the salad:

  • Salad leaves (lettuce, spinach, or any greens)
  • 1 small cucumber, sliced
  • 1 small tomato, chopped
  • 1 small onion, thinly sliced
  • 1/2 bell pepper, sliced
  • Fresh coriander or mint leaves
  • Lemon wedges

Optional dressing:

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper

How to make it:

  1. Mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric, garam masala, salt, and oil in a bowl.
  2. Put fish pieces in this mix and let it sit for 30 minutes.
  3. Heat a grill pan or oven. Cook fish on medium heat for 3-4 minutes on each side until it’s done and looks a little brown.
  4. In a big bowl, mix salad leaves, cucumber, tomato, onion, bell pepper, and fresh herbs.
  5. Put the cooked fish on top of the salad.
  6. If you want, mix olive oil, lemon juice, salt, and pepper and pour on the salad.

Serve fresh and enjoy a healthy meal!

How to make Gond Katira Fruit Salad.

By / Health Tips

Gond Katira Fruit Salad is a refreshing and hydrating dessert perfect for hot summer days or as a nutrient-packed snack. Gond Katira (edible gum) is known for its cooling properties and is great for digestion. Combined with fresh fruits, it becomes a wholesome and nutritious treat.

INGREDIENTS:-

1. Gond Katira (edible gum): 20 g (soaked beforehand)

2. Apple (chopped): 100 g

3. Banana (sliced): 100 g

4. Pomegranate seeds: 50 g

5. Kiwi (chopped): 50 g

6. Mango (cubed): 100 g

7. Honey: 2 tbsp (30 ml)

8. Lemon juice: 1 tsp (5 ml)

9. Chia seeds (optional): 1 tbsp (15 g)

10. Mint leaves (for garnish): 5 g

PRE-PREPRATION:-

1. Soak Gond Katira: Wash 20 g of Gond Katira thoroughly and soak it in water for 6-8 hours or overnight. It will expand and turn into a jelly-like texture.

PREPRATION METHOD:-

1. Prepare Fruits: Wash and chop all the fruits (apple, banana, kiwi, mango) into bite-sized pieces. De-seed the pomegranate.

2. Mix Gond Katira: In a large bowl, add the soaked Gond Katira jelly.

3. Combine Fruits: Add all the chopped fruits and pomegranate seeds to the bowl.

4. Add Sweetener and Flavor: Drizzle honey and lemon juice over the fruits and Gond Katira. Mix gently to combine.

5. Optional Additions: Sprinkle chia seeds for added nutritional benefits.

6. Garnish: Top with fresh mint leaves for a burst of freshness.

7. Serve: Chill in the refrigerator for 15-20 minutes before serving.

NUTRITIONAL VALUE PER 100 g: –

  • Calories: 60 kcal
  • Protein: 1g
  • Fat: 0.2g
  • Carbohydrates: 14g
  • Fiber: 2g

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to Prepare Whole Jowar salad?

By / Health Tips

Whole Jowar Salad is not only a delightful culinary experience but also a powerhouse of health benefits. Jowar, a gluten-free ancient grain, forms the hearty base of this nutritious salad. Packed with essential nutrients like protein, fiber, vitamins, and minerals, jowar aids in digestion, promotes heart health, and helps regulate blood sugar levels. Combined with a colorful array of fresh vegetables and aromatic spices, this salad offers a burst of flavors and textures. With its low glycemic index and high satiety factor, it’s an ideal choice for weight management and maintaining overall well-being. Let’s delve into the recipe to discover the goodness of this wholesome delight.

Ingredients:

  • 1 cup whole jowar
  • 2 garlic cloves, crushed
  • Water (for soaking and boiling)
  • 1 tablespoon oil
  • 2 tablespoons mustard seeds
  • 15-20 curry leaves
  • 1 green chili, finely chopped
  • 1 tablespoon ginger, finely chopped
  • 1/2 onion, chopped
  • 1/2 carrot, diced
  • 1 capsicum, chopped
  • Salt to taste
  • Red chili powder to taste
  • Paneer (optional), diced
  • Lemon juice (from 1 lemon)
  • Fresh coriander leaves, chopped (for garnish)

Instructions:

  • Wash 1 cup of whole jowar thoroughly and soak it overnight with garlic cloves and in enough water to cover.
  • Boil the jowar in the same water with garlic cloves for about 15 minutes or until it becomes tender. Drain and set aside.
  • Heat 1 tablespoon of oil in a pan over medium heat. Add 2 tablespoons of mustard seeds to the hot oil and let them splutter.
  • Add 15-20 curry leaves, finely chopped green chili, and finely chopped ginger to the pan. Sauté for a minute.
  • Add 1/2 chopped onion, diced carrot, and chopped capsicum to the pan. Stir-fry until the vegetables are tender yet crisp.
  • Season with salt and red chili powder according to taste.
  • Add the cooked jowar to the pan with the stir-fried vegetables. Mix well to combine.
  • If desired, add diced paneer to the salad mixture. Stir gently to incorporate.
  • Transfer the prepared salad to a serving bowl. Squeeze the juice of 1 lemon over the salad.
  • Garnish with freshly chopped coriander leaves.

For more Recipes: click hereHow to make Healthy Jowar Khichdi

How To Make Protein Rich Paneer Quinoa Salad?

By / Health Tips

Paneer Quinoa Salad isn’t just a feast for the taste buds; it’s a nutritional powerhouse packed with health benefits. Combining protein-rich paneer, fiber-packed quinoa, and an array of colorful vegetables, this salad offers a diverse range of nutrients essential for overall well-being. Quinoa provides sustained energy, while black beans contribute protein and gut-friendly fiber. The addition of paneer offers a dose of calcium and protein, promoting muscle health and bone strength. Enhanced with antioxidant-rich veggies and a zesty lime dressing, this salad not only tantalizes the palate but also supports digestion, boosts immunity, and aids in weight management.

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • Salt, to taste
  • 150g paneer, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Assorted veggies (e.g., bell peppers, cherry tomatoes, cucumber), chopped
  • 1/4 cup black beans, cooked
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1 teaspoon taco seasoning
  • Juice of 1 lime
  • 2 tablespoons chopped cilantro leaves

Instructions:

  1. Rinse quinoa thoroughly under cold water until the water runs clear. Drain well.
  2. In a saucepan, combine rinsed quinoa, 2 cups of water, and a pinch of salt. Bring to a boil over medium heat. Reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
  3. In a bowl, marinate the sliced paneer with olive oil, paprika, garlic powder, and salt.
  4. Heat a skillet over medium heat. Add the marinated paneer slices and cook until golden brown on both sides, about 2-3 minutes per side. Remove from heat and set aside.
  5. In a large mixing bowl, combine the cooked quinoa, chopped veggies, black beans, olive oil, garlic powder, taco seasoning, lime juice, and chopped cilantro leaves. Toss until well combined.
  6. Add the cooked paneer to the salad mixture and gently toss to incorporate.
  7. Serve the paneer quinoa salad immediately or refrigerate for later.

One serving of Paneer Quinoa salad approximately contains:

  • Calories: 460Kcal
  • Carbohydrates: 47g
  • Protein: 20g
  • Fat: 22g

For more recipes: Click hereHow to Prepare Protein rich Paneer Moong Tikki at home?

How to make keto vegetable chicken salad

By / Health Tips

Introduction for make keto vegetable chicken salad:-

The keto vegetable chicken salad, a high-fat, low-carb keto salad, is a fantastic way to eat your vegetables along with chicken. This salad is simple to prepare and full of flavor. Non-vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies. The keto vegetable chicken salad can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a keto vegetable chicken salad can be especially beneficial because some people develop constipation after switching to this diet.

Broccoli is one of chicken’s greatest friends and goes great in stir-fries. Combining these low-carb vegetables with various spices, cheeses, or sauces will only result in a delicious dish. It is perfect to make ahead of time for a quick, no-cooking-required dinner or to make in minutes with leftover cooked chicken. Its combo of veggies, healthy fat and lean protein is also ideal for anyone looking to lose weight. Here is the reason you would like –

  • Easy to customize
  • Low carb ingredients
  • Creamy texture
  • Chicken flavor
  • Keto friendly
  • Protein rich
  • Low in carb
  • High in fat

Ingredients for make keto vegetable chicken salad:-

  • Boneless chicken – 50 gm
  • Spinach – 20 gm
  • broccoli – 20 gm
  • carrots – 20 gm
  • tomatoes – 20 gm
  • Onion – 20 gm
  • Zucchini – 20 gm
  • Egg plant – 20 gm
  • olive oil – 4 tablespoon
  • salt – 1/2 teaspoon
  • cream – 1 cup
  • mayonnaise – 2 tablespoon

Method

  • Take boneless chicken in small pieces. Wash it thoroughly and keep it aside.
  • In a big bowl, add the chicken pieces. Rub each piece of chicken with the mixture, which includes 2 tablespoons of olive oil, salt, and pepper powder.
  • Dice the carrot after peeling it. Cut the tomatoes into small cubes after rinsing them. Cut the florets from broccoli heads into bite-sized pieces.
  • Other vegetables, such as zucchini, spinach, onions, and eggplant, should be washed, peeled, and then cut into small pieces.
  • Add olive oil to a nonstick pan, heat it, and then add the chicken pieces. Flip the pieces while frying. Take the chicken out of the pan and add the entire cut-up vegetable collection to the same pan to stir-fry.
  • Arrange the cooked boneless chicken pieces. Place it in a bowl along with the fried vegetables. Add spinach, cream, salt, black pepper powder, and mayonnaise. Give it a good stir.
  • Serve immediately.

Macros for keto vegetable salad (100gm):-

Protein – 11.8gm
Carbohydrate – 3.6gm
Fat – 2.1gm
Calories – 84kcal

For more recipes:–https://fitpiq.com/how-to-make-keto-vegetable-salad/

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How to make keto vegetable salad

By / Health Tips

Introduction for make keto vegetable salad:-

To make a keto vegetable salad, we required all types of low-carb vegetables permitted on a keto diet, including avocados, lettuce, tomatoes, cucumbers, broccoli, and many more. This recipe for low-carb vegetable salad is simple, packed with antioxidants, and wonderfully delicious. The ketogenic diet is a well-known, extremely low-carb, high-fat dietary strategy. Notably, The keto vegetable salad should be high in protein and healthy fats and low in carbohydrates. Here is a recipe for a great keto vegetable salad. This keto vegetable salads are made tastier, fattier, and more satisfying with the aid of healthy sauces.

The ketogenic diet, a high-fat, low-carb Keto salad is a fantastic way to eat your vegetables. This salad is simple to prepare and full of flavor. Vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies.Salads can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a salad can be especially beneficial because some people develop constipation after switching to this diet.

A person on the keto diet can make sure that their food has the right fat-to-carbohydrate ratio by preparing their own salad dressings. Reliable Source. Additionally, it allows consumers more control over the ingredients that go into their food. Fresh, basic ingredients are commonly used in homemade salad dressings. By incorporating various herbs and spices, it is possible to change the flavors of these dressings.

Ingredients for make keto vegetable salad:-

  • Cucumber : 20 gram
  • Carrot : 20 gram
  • Tomato : 20 gram
  • Broccoli : 20 gram
  • Bell pepper : 20 gram
  • Paneer : 50 gram
  • Onion : 20 gram
  • lettuce or spinach 30 gram
  • Olive oil : 1-2 tablespoon
  • cream : 1/2 cup
  • chat masala : 1/2 tablespoon
  • salt : As per taste
  • black pepper powder : 1/2 tablespoon

Method for keto vegetable salad :-

  • Collect all the vegetables (cucumber, carrot, tomatoes, broccoli, bell pepper, onion, lettuce or spinach). Wash them properly, keep them aside for a while, and allow them to dry completely.
  • Peel and break the cucumber into two pieces, halve them vertically, remove seeds, cut into thick strips, and roughly cut them into small cubes.
  • Peel and chop the carrot into small pieces. Chop tomatoes into small pieces.
  • Cut the broccoli and place it in hot water. Bring to a boil and cook for 2 minutes.
  • Cut the bell peppers into equal pieces.
  • Place the paneer on a sizable serving plate and slice it into small pieces.
  • Place spinach or lettuce leaves on a sizable serving plate and chop it into small pieces.
  • Sliced onions should be arranged and peeled.
  • Fry the onion over medium heat. cucumber, carrot, tomatoes, broccoli, bell pepper, onion and salt as per taste for 10 minutes.
  • Afterward, let it settle down for a few minutes.
  • Squirt lemon juice over the arranged veggies and add paneer in small pieces.
  • Mix shredded lettuce or spinach over the veggies in a bowl. Sprinkle chat masala, black pepper powder, Roasted Pumpkin seeds and salt over it and mix well.
  • Let’s add 4 tablespoons of cream, serve, and enjoy your keto vegetable salad.

Macros for keto vegetable salad (200g):-

Protein : 14g
Fat : 51g
Carbohydrate : 13g
Calories : 550g

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Cucumber Beetroot Hummus Cups

By / Health Tips, Salads

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!

Nutrition Information

Serving size4
calories176 kcal
carbohydrates30 gm
fats3 gm
proteins9 gm

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Lebanese tabbouleh

Lebanese tabbouleh authentic recipe

By / Healthy Recipes

Lebanese tabbouleh is a lemony herb salad made with fine bulgur wheat, romaine lettuce, and tomatoes and dressed with olive oil and lemon juice. It is a very refreshing, light, and healthy salad. You can also eat this as a side dish with hummus, falafel, feta, and olives. Bulgur wheat is parboiled cracked wheat so it’s a whole grain which is very good for health.

You can also try Fattoush salad, Manakish recipe (Lebanese flatbread) in an easy way          

Ingredients for making Lebanese tabbouleh authentic recipe:

Fine Bulgur wheat – ¼ cup

Garlic minced – 1 small clove

Lemon juice – 2 tsp

Fresh flat-leaf parsley chopped – 3 cups

Fresh mint chopped – ¼ cup

Ripe tomatoes finely chopped – 1 big

Scallions finely chopped – 1 bunch

Kosher salt – as per taste

Extra virgin olive oil – ¼ cup

Romaine lettuce heart leaves – 1

Method:

Firstly, take a bowl, put bulgur in it, and fill it with water up to ½ inches. Soak for 20 minutes.

Then, drain it with a cheesecloth strainer and squeeze out excess water by pressing it against the strainer.

After that, transfer it to a large bowl, put garlic, lemon juice, parsley, mint, tomatoes, scallions, and salt, and toss everything well.

Then, leave it at room temperature or put it into the fridge so that the bulgur absorbs liquid well.

Now, add olive oil and toss well.

Finally, adjust the seasoning as per taste and serve with lettuce leaves.

For more recipes: Click here

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