Bowlful of Goodness: 5 Delightful Salad Creations

Salads composed from even a few ingredients make a nutrient-rich meal. The greens alone have calcium, iron, potassium and B vitamins. Many salad basics, including tomatoes, sweet peppers and the greens, are chock-full of an oxidants.

Crunchy Carrot Spiral Salad

1. Carrot Noodles with Peanut Salad

Ingredients:

 2 carrots, washed and peeled
 ¼ cup peanuts, roasted without skin
 1 teaspoon cumin seeds, roasted
 Lemon juice to taste
 Salt to taste (optional)
 Coriander leaves to garnish

Tool required: Vegetable noodle peeler
Serves: 2
Time: 10 minutes

Method:
 Make noodles of carrots with a vegetable noodle peeler, place in a bowl.
 Crush the peanuts and cumin seeds in a mortar and pestle. Mix it in noodles.
 Add little salt if you wish but be er skip it.
 Now, sprinkle lemon juice in the noodles.
 Garnish with coriander. Noodle salad is ready.
 Serve with your favourite dip.

Tip:

Noodle peelers are available in the market. But, if you can’t find them, no problem, just
cut the carrots in any shape you like and make the salad same way.

Benefits of This Recipe:

  1. Rich in Antioxidants: Carrots are a powerhouse of beta-carotene, which supports healthy vision and immune function.
  2. Good Source of Healthy Fats: Peanuts provide monounsaturated fats that promote heart health.
  3. Digestive Support: The fiber in carrots aids digestion, while cumin seeds can help reduce bloating and improve gut health.
  4. Boosts Immunity: Lemon juice adds a dose of Vitamin C, enhancing immunity and skin health.
  5. Low-Calorie, High-Nutrient Dish: Perfect for weight management and a quick, satisfying snack or meal addition.

Nutritive Value (Per Serving):

  • Calories: ~120 kcal
  • Protein: ~4 g
  • Carbohydrates: ~9 g
    • Fiber: ~3 g
    • Sugar: ~5 g
  • Fats: ~7 g
    • Saturated Fat: ~1 g
  • Vitamin A: ~120% of Daily Value
  • Vitamin C: ~15% of Daily Value
  • Iron: ~5% of Daily Value
  • Magnesium: ~10% of Daily Value

This recipe is a wholesome and refreshing way to enjoy the goodness of nature, with minimal preparation!

Crisp & Vibrant Lettuce Bowl

2. Lettuce Salad

Ingredients:

For salad:

 1 big bowl lettuce leaves, washed
 1 green bell-pepper, chopped
 1 tomato, washed, de-seeded, sliced
 ½ cucumber, peeled and finely sliced
 Nuts – fistful, (almonds or pistachios or
walnuts or peanuts)

For salad dressing:

 Vinegar- 1/2 tablespoon
 Extra virgin olive oil- 2 teaspoon (optional)
 ¼ tablespoon black pepper, freshly grounded
 Cinnamon powder- small pinch
 1-2 crushed garlic (optional)
 Roasted cumin powder- large pinch
 1 tablespoon honey
 Salt to taste

Whisk all the ingredients for a few seconds and refrigerate un l use.

Serves: 2
Time: 10 minutes

Method:

 In a large bowl, place the sliced cucumber, bell pepper, tomato. Tear the washed and drained lettuce leaves and place in the bowl.
 Toss all the ingredients using two forks or
spoons. Cover with plastic wrap and place in
fridge until serving time.
 Just before serving, whisk the salad dressing and
pour over the lettuce salad and toss to combine.
 Garnish with nuts and serve.

Benefits of This Recipe:

  1. Rich in Fiber: Lettuce, cucumber, and bell pepper provide ample fiber, promoting healthy digestion.
  2. Packed with Antioxidants: Tomatoes and bell peppers are rich in Vitamin C and other antioxidants, helping combat oxidative stress.
  3. Healthy Fats: Nuts and optional olive oil provide heart-friendly monounsaturated fats.
  4. Supports Immunity: Garlic, black pepper, and honey contribute to immune-boosting properties.
  5. Low-Calorie Nutrient Boost: Ideal for weight management while delivering essential vitamins and minerals.

Nutritive Value (Per Serving):

  • Calories: ~140 kcal
  • Protein: ~3 g
  • Carbohydrates: ~10 g
    • Fiber: ~3 g
    • Sugar: ~6 g
  • Fats: ~9 g
    • Saturated Fat: ~1 g
  • Vitamin C: ~35% of Daily Value
  • Vitamin A: ~45% of Daily Value
  • Calcium: ~5% of Daily Value
  • Iron: ~7% of Daily Value

This refreshing salad is a perfect mix of crunch, flavor, and nutrition, making it a versatile addition to your healthy meal plan!

Golden Sweet Zucchini-Carrot Bowl

3. Sweet Salad

Ingredients:

 1 zucchini , sliced in cubes
 1 carrot, sliced in cubes
 ¼cup cashew cream
 10 raisins, soaked
 ½ teaspoon lemon juice (optional)
 2 tablespoon honey

Serves: 2
Time: 10 minutes

Method:

 Take cashew cream and honey in a mixing bowl.
 Mix well.
 Now, add raisins, sliced cubes of zucchini and carrots to this mixing bowl.
 Add lemon juice. Mix all the ingredients well.
 Serve.

Benefits of This Recipe:

  1. Rich in Vitamins: Carrots and zucchini provide Vitamin A and C, essential for vision and skin health.
  2. Natural Sweetness: Honey and raisins add a touch of natural sugar, reducing the need for artificial sweeteners.
  3. Healthy Fats: Cashew cream is a source of heart-friendly monounsaturated fats.
  4. Quick Energy Boost: The combination of honey and raisins offers a natural energy lift.
  5. Digestive Support: Raisins and lemon juice help with digestion and provide a refreshing tang.

Nutritive Value (Per Serving):

  • Calories: ~170 kcal
  • Protein: ~3 g
  • Carbohydrates: ~25 g
    • Fiber: ~2 g
    • Sugar: ~18 g
  • Fats: ~7 g
    • Saturated Fat: ~1 g
  • Vitamin A: ~30% of Daily Value
  • Vitamin C: ~20% of Daily Value
  • Calcium: ~4% of Daily Value
  • Iron: ~6% of Daily Value

This salad is a delightful combination of natural sweetness and creamy texture, making it a perfect snack or dessert alternative for those who value both health and taste!

Spicy Peanut Kachumbar Bowl

4. Kachumbar Salad

Ingredients:

 1 cucumber, peeled, finely chopped
 1 tomato, finely chopped
 2 tablespoon peanuts, roasted
 1 small capsicum, finely chopped
 1 onion, finely chopped
 Green chili to taste, finely chopped
 1 tablespoon lemon
 Salt to taste (optional, better skip it)
 Coriander to garnish, chopped

Serves: 1
Time: 10 minutes

Method:

 Mix all the ingredients together.
 Garnish with coriander.
 Enjoy!

Benefits of This Recipe:

  1. High in Fiber: The cucumber, tomato, and capsicum provide dietary fiber, aiding digestion.
  2. Rich in Antioxidants: Capsicum and tomatoes are packed with Vitamin C and other antioxidants that help combat free radicals.
  3. Good Source of Plant-Based Protein: Peanuts add a protein boost, making it a wholesome option.
  4. Hydrating: Cucumber and tomato have high water content, helping to keep you hydrated.
  5. Low in Calories: This salad is light yet nutrient-dense, perfect for weight management or a healthy snack.

Nutritive Value (Per Serving):

  • Calories: ~120 kcal
  • Protein: ~5 g
  • Carbohydrates: ~9 g
    • Fiber: ~3 g
    • Sugar: ~5 g
  • Fats: ~7 g
    • Saturated Fat: ~1 g
  • Vitamin C: ~30% of Daily Value
  • Vitamin A: ~15% of Daily Value
  • Iron: ~6% of Daily Value
  • Potassium: ~10% of Daily Value

This simple, refreshing, and nutrient-packed salad is a quick addition to any meal, offering vibrant flavors and plenty of health benefits.

Wholesome Dinner Salad Bowl

5. Dinner Salad

This is so filling that it can be eaten as dinner!

Ingredients:

 Half chopped iceberg or 1 bowl chopped lettuce, washed
 1 cucumber, chopped
 1 tomato, chopped
 1 strand green onion, finely chopped
 ½ onion, sliced in rings
 1 cup red pumpkin, peeled, chopped
 ½ red bell pepper, chopped into cubes
 ½ yellow bell pepper, chopped into cubes
 5 walnut kernels, soaked, grounded
 1 cup steamed white chickpeas (steam for 7-10 minutes)
 3 tablespoon lemon juice
 1 green chili (optional)
 Bit of salt (optional)

Serves: 4
Time: 15 minutes

Method:

 Mix all the ingredients and keep it in fridge for 30
minute.
 Add walnut kernel, salt and lemon juice at the me of serving.
 Enjoy!

Tip:

During winters do not keep salad in fridge.

Benefits of This Recipe:

  1. Filling and Satiating: The combination of chickpeas and walnuts provides protein and healthy fats, keeping you full for longer.
  2. Rich in Vitamins: Bell peppers, lettuce, and tomatoes are packed with Vitamins A, C, and K, promoting overall health.
  3. High in Fiber: The vegetables and chickpeas offer ample fiber, supporting digestive health.
  4. Heart-Healthy Fats: Walnuts are rich in omega-3 fatty acids, which benefit heart health and brain function.
  5. Low Glycemic Load: The inclusion of vegetables and chickpeas helps maintain steady blood sugar levels.

Nutritive Value (Per Serving):

  • Calories: ~200 kcal
  • Protein: ~8 g
  • Carbohydrates: ~18 g
    • Fiber: ~6 g
    • Sugar: ~5 g
  • Fats: ~10 g
    • Saturated Fat: ~1 g
  • Vitamin A: ~50% of Daily Value
  • Vitamin C: ~70% of Daily Value
  • Iron: ~12% of Daily Value
  • Calcium: ~8% of Daily Value

This salad is a nutrient-rich, flavorful dinner option that’s both light and satisfying, making it ideal for healthy living.

Related posts