FRUITY CHANA SALAD

Fruits combined with a versatile bean - chick peas and perked with lemon juice to fulfil your calcium requirement.

Cooking Time : 20 mins.
Preparation Time : 10 mins.
Serves 4.

Ingredients

½ cup chick peas (kabuli chana), soaked overnight and cooked
½ cup cucumber, sliced
½ cup orange segments, peeled
½ cup onions, sliced
½ cup lettuce, torn into pieces
½ cup tomatoes, sliced
1 tbsp chopped coriander
1½ tsp lemon juice
salt and freshly ground pepper to taste

Method

1. Combine all the ingredients except the salt and pepper and chill.
2. Just before serving, add salt and pepper and mix well.
3. Serve chilled.

PANEER AUR HARE CHANE KA SALAD

A protein boost for those who want to make up for their lost muscle mass.
Cooking Time : Nil.
Preparation Time : 15 mins.
Serves 4.

Ingredients

1 cup dried green peas, soaked and boiled
¼ cup tomatoes, diced
½ cup diced low fat paneer
1/3 cup chopped spring onions (optional)


To be blend into a dressing
2 tbsp lemon juice
½ tsp cumin seeds (jeera), roasted and coarsely ground
½ tsp black salt (sanchal)
salt and pepper to taste

For the garnish
3 tbsp chopped coriander

Method

1. Place all the salad ingredients in a mixing bowl, taking care to handle the paneer carefully so that it is not mashed.
2. Add the dressing and toss gently in a bowl.
3. Serve garnished with the coriander.

THREE BEAN SALAD

Beans laced with a lemon and chaat masala dressing to make a protein and fibre rich nourishing salad.

Preparation Time : 10 mins.
Cooking Time : Nil.
Serves 4.

Ingredients

2½ cups mixed boiled beans (rajma, chawli, kabuli chana, hara chana), soaked overnight and boiled
2/3 cup spring onions, sliced
½ cup tomato, diced
1 to 2 green chillies, finely chopped
2 tbsp chopped coriander

To be mixed into a dressing

2 tbsp lemon juice
2 tsp chaat masala
¼ tsp black salt (sanchal)
salt to taste
pepper to taste

Method

1. Keep aside half the coriander leaves for the garnish and mix all the salad ingredients together.
2. Toss in the dressing and refrigerate for at least for 1 hour.
3. Serve cold garnished with the remaining coriander leaves.

FRUITY CHANA SALAD

Fruits combined with a versatile bean - chick peas and perked with lemon juice to fulfil your calcium requirement.

Cooking Time : 20 mins.
Preparation Time : 10 mins.
Serves 4.

Ingredients

½ cup chick peas (kabuli chana), soaked overnight and cooked
½ cup cucumber, sliced
½ cup orange segments, peeled
½ cup onions, sliced
½ cup lettuce, torn into pieces
½ cup tomatoes, sliced
1 tbsp chopped coriander
1½ tsp lemon juice
salt and freshly ground pepper to taste

Method

1. Combine all the ingredients except the salt and pepper and chill.
2. Just before serving, add salt and pepper and mix well.
3. Serve chilled.

FRUIT AND LETTUCE SALAD

A traditional Middle Eastern salad with a vitamin C touch.

Preparation Time : 15 mins.
Cooking Time : 10 mins.
Serves 4.

Ingredients

1 cup assorted lettuce, shredded (iceberg, curly, red lettuce etc.)
½ cup papaya, diced
½ cup grapes, halved
½ cup orange segments
½ cup guava, sliced
½ cup strawberries, quartered
½ cup watermelon, diced
1 tbsp sliced almonds, toasted

For the dressing

¼ cup lime juice
2 tbsp honey
1 tbsp red chilli flakes (paprika)
1 tsp salt

Method

1. For the dressing, combine all the ingredients and mix well.
2. Cool completely and store in a sterilised air-tight bottle.
3. Just before serving, combine the fruits and lettuce, pour of the dressing over the salad and toss well.

CITRUS SALAD

Sweet lime with spring vegetables makes a lovely vitamin C rich summer salad.

Cooking Time : Nil.
Preparation Time : 20 mins.
Serves 4.

For the salad

1 cup macaroni, cooked
¼ cup capsicum, chopped
½ cup carrot, chopped and par-boiled
3 spring onions, chopped
1 cup bean sprouts
¼ cup orange, segmented
¼ cup sweet lime, segmented

To be mixed into a mint dressing

¾ cup thick fresh low fat yoghurt
3 tbsp finely chopped mint (phudina) leaves
¼ tsp mustard powder
¾ tsp powdered sugar
salt to taste

Method

1. Mix all the ingredients for the salad.
2. Serve immediately tossed in the mint dressing.