Kundru Capsicum Salad with Chironji Dressing



Serve: 2-3

Time: 40 mins

“Do not allow your preconceived notion of kundru to get in the way of this delicious
salad. Rated as one of the best salads in the website, this one is a must-try.”


Chironji Dressing

• ½ cup chironji
• 1 cup chopped red pumpkin
• 6 dates, de-seeded
• 3 tablespoons fenugreek leave (dried fenugreek)
• 1 tablespoon lemon juice
• 1 small green chili
• 1 teaspoon rock salt
• ¼ cup water

Salad Base

• 2 cups thinly sliced kundru (Ivy gourd) (circular shape)
• 1 cup small-chopped capsicum
• 1 cup small-chopped tomato
• 1 cup small-chopped cucumber
• 1 cup finely chopped coriander


• 1 tablespoon black sesame seeds, roasted
• A few fenugreek leaves


  1. For the chironji dressing, dry
    roast the chironji in a pan for 5-7
    minutes, until the colour becomes
    slightly dark.
    2. Place all the dressing ingredients,
    along with the roasted chironji
    into a blender and blend until
    3. In a big bowl, combine all the
    salad base ingredients and mix
    4. Right before serving, add the
    dressing into the same bowl and
    mix once more.
    5. Top with roasted black sesame
    seeds and fenugreek leave and

Benefits of the Recipe:

  1. Nutrient-Rich: This salad is packed with a variety of vegetables like kundru, capsicum, tomato, and cucumber, providing essential vitamins, minerals, and antioxidants.
  2. Low-Calorie Option: With its focus on vegetables and a light dressing, this salad is a low-calorie yet satisfying option for lunch or dinner.
  3. Flavorful Dressing: The chironji dressing adds a unique nutty flavor to the salad while providing additional nutrients like healthy fats and protein.

Nutritive Value (Approximate values per serving):

  • Calories: 180 kcal
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 400mg
  • Total Carbohydrates: 25g
  • Dietary Fiber: 6g
  • Sugars: 15g
  • Protein: 5g

Note: Nutritional values may vary based on factors such as the specific brands of ingredients used and variations in preparation methods.

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