Salad recipes

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

For more recipes: https://fitpiq.com/apple-crumble-pudding/

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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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Fattoush salad

Fattoush salad: an authentic Lebanese salad

By / Healthy Recipes

Fattoush salad is an authentic Lebanese salad made with toasted pieces of flatbread, greens, radishes, tomatoes, and onions. It has a combination of sweet and tangy flavors. Its true flavor comes from herbaceous dressing and sumac. The Fattoush salad recipe originated in northern Lebanon. The farmers used to fry up leftover scraps of flatbread or pita in olive oil and add herbs and veggies to them. So, hereby the word “Fattoush” is an Arabic word that is derived from “fatteh” which means “crumbs”. This is a very delicious salad and can be enjoyed at lunch or dinner.

Ingredients for making Fattoush salad:

Lemon juice – 1 tsp

Pomegranate molasses – 1 tsp

Garlic clove minced – 1-2

Kosher salt – 1 tsp

Dry mint crushed – 2 tsp

Sumac – 2 tsp

Extra virgin olive – 3 tbsp

Romaine chopped – 2hearts

Cherry tomatoes – 1 cup

Red onion thinly sliced – ½

Radish thinly sliced – 2

Pita chips toasted

Fresh Mint leaves – 10

Black pepper ground – 1 tsp

Method:

Firstly, we will prepare the dressing for the salad, for this, put lemon, pomegranate molasses, garlic, salt, dried mint, sumac, and olive oil in a small bowl and whisk well until all ingredients get emulsified completely.

Then, for making the salad, put romaine, tomatoes, onion, radishes, and pita chips into a salad bowl and toss well.

Now, pour your prepared dressing over the salad and toss well.

Finally, sprinkle the remaining sumac, dried mint, fresh mint, and black pepper and serve.

Preparation time – 5 minutes

Cooking time – 5 minutes

Total time – 10 minutes

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Mexican salad bowl

Mexican salad bowl: the yummy bowl

By / Salads

Mexican salad bowl is one of my best and favorite salads. This salad is so filling, tasty, and healthy. It is rich in fiber, vitamin A and C. Try this Mexican salad bowl once. I am sure you are also going to love it and make it again and again.

You can also try these refreshing salads: Traditional Greek salad bowl, Black beans and corn salad recipe

Ingredients for Mexican salad bowl:

  • Walnuts – 1 cup
  • Garlic crushed – 1
  • Chipotle paste – 1 tsp
  • Salt – as per taste
  • Lettuce sliced – 1
  • Red onion thinly sliced – ½
  • Jalapenos roughly chopped – 30 gm
  • Sunflower seeds – 2 tbsp
  • Lime – 1
  • Maple syrup – 1 tsp
  • Balsamic vinegar – 1 tsp
  • Paprika – ½ tsp
  • Coriander finely chopped – 2 tbsp
  • Extra virgin olive oil – 1 tbsp
  • Tomatoes – 2 medium
  • Cooked sweet corn – ½ cup
  • Avocado – 1

Method:

  • Firstly, put walnuts into the food processor and pulse until turned into a fine mixture.
  • Then, add tomatoes, garlic, chipotle paste, and some salt and process it until all the ingredients are combined well. Keep the walnut mixture aside.
  • Now, heat a pan and toast sunflower seeds in it for 5 minutes on medium flame.
  • After this, transfer the sunflower seeds into a bowl, add lettuce, red onion, and jalapenos and mix them well.
  • Now, we will prepare to dress for the salad. For this, take a small bowl, add lime juice, maple syrup, balsamic vinegar, paprika, coriander, extra virgin olive oil, and some salt and mix them well.
  • Finally, add the walnut mixture to the salad. Add some chopped tomatoes and some sweet corn to it. Put chopped avocado, dressing lime juice, and coriander leaves on the top.
  • And, your tasty Mexican salad bowl is ready.

Preparation time: 10 minutes

Cooking time: 10 minutes

Total time: 20 minutes

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Black beans and corn salad

Black beans and corn salad recipe: Flavourful and refreshing

By / Salads

Black beans and corn salad is a delicious, refreshing, and quick dish that is full of nutritional benefits. This salad provides iron, magnesium, protein, fiber, and vitamins which, lower the risk of heart disease as well as promote a healthy brain. You can enjoy this salad with tortilla chips, tacos, or with your favorite juicy meats. It could be prepared for lunch or dinner also.

you can also try these refreshing salads: Tahini Chickpea salad bowl, Kale and peanut salad recipe

Ingredients for Black beans and corn salad:

  1. Black beans – 2 cups
  2. Corn kernels – 3
  3. Red bell pepper chopped – ½ cup
  4. Onion chopped – 1 cup
  5. Green onion chopped – ¼ cup
  6. Tomato chopped – ½ cup
  7. Lemon juice – 1 tsp
  8. Garlic minced – 2 – 3 cloves
  9. Cilantro chopped – 1tsp
  10. Olive oil – 2tsp
  11. Avocado copped – 1
  12. Green bell pepper chopped – ½ cup
  13. Honey – 1tsp
  14. Cumin powder – 1tsp
  15. Black Pepper – 1 tsp
  16. Salt as per taste  

Method –

1- Firstly, we will cook the corn. For this, boil water in a pot, add corn kernels and cook for 2 -3 minutes.

2- After that, drain the water, wash corn kernels with cold water, and keep them aside.

3- Then, take a bowl and add corn, black beans, green onions, onions, tomato, red bell pepper, green bell pepper, garlic, cilantro, and avocado to the bowl.

4- Then, prepare the dressing for the salad. For this, take a bowl and add cumin, honey, olive oil, lime juice, salt, and pepper and mix them well.

5- Now, pour the dressing over the salad and toss well until all the ingredients get coated.

6- At last, add avocados and refrigerate before serving.

Tips –

  • Although, you can use frozen corn in place of fresh corn.
  • Different ingredients can also be added according to your taste.
  • You can also store this salad for 3 -5 days in an air-tight container in the refrigerator.

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Kale and peanut salad

Kale and peanut salad recipe step-by-step

By / Salads

Kale and peanut salad is incredibly tasty and appealing visually. It has perfect combinations of taste and texture. You can store this salad for up to 7 days in an air-tight container. Kale is a low-calorie, nutrient-dense food that is good for weight loss.

Also try these refreshing salad recipes: Apple fig and chicken salad, Healthy Strawberry spinach salad

Ingredients for Kale and peanut salad:

  1. Peanut butter smooth – ¼ cup
  2. Vinegar – 2 tsp
  3. Lime juice – 2tsp
  4. Vegetable oil – 1tsp
  5. Soy sauce – 1tsp
  6. Water – 1tsp
  7. Sugar – 1tsp
  8. Kale thinly sliced – 2 bunches
  9. Edamame thawed – 3/4cup
  10. Radish thinly sliced – 1-2
  11. Salted peanuts – 1 cup
  12. Black sesame seeds – 2tsp

Method –

  1. Firstly, we will prepare to dress for the salads. For this, take a bowl, add peanut butter, vinegar, lime juice, vegetable oil, soy sauce, water, and sugar, and mix well.
  2. Then, take another bowl and put kale, edamame, radishes, and peanuts in it.
  3. Now, pour your dressing over the salads and toss well until the salad gets fully coated with the dressing/
  4. Finally, add black sesame seeds and some peanuts on the top and serve.

Benefits of kale –

  1. Kale is rich in antioxidants that are good for the overall functioning of the body.
  2. It is also rich in bile acid, which helps lowering cholesterol levels in the body
  3. Kale leaves are rich in vitamin c and omega-3-fatty acids that support the healthy functioning of the heart.
  4. Fibers are present in high amounts that help in the detoxification of the entire body.
  5. Kale is good for digestion because it is rich in water and fiber.
  6. Chlorophyll present in kale leaves helps in the protection of the healthy body tissues against cancer-causing tissues.
  7. The various vitamins and minerals present in kale help in keeping the blood sugar level controlled.
  8. Lutein and zeaxanthin present in kale have a positive impact on eye health.

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