I put this together because I want busy days to end with meals that feel fresh and full of flavor. Fresh, light meals can be comforting, and Indian spices bring warmth without heaviness. This post shows salads can be the main event, not just a side dish.
This post is for you if you are a vegetarian, vegan, or someone who cooks for a busy life. Who it’s for. If you care about real food that fuels your day and love bright textures and bold flavors, you’ll feel at home here. These ideas are meant for everyday cooks who want quick, tasty meals.
You’ll find 25 Fresh And Healthy Indian Veg Salad Recipes You’ll Love. What you’ll get. Each recipe blends crunchy vegetables with protein like chickpeas or sprouts and a simple dressing. The flavors lean Indian with lemon, cumin, coriander, mint, and a light kick of spice.
These salads are built to be practical. Some are no-cook, others quick to assemble. Prep your vegetables in advance and mix a dressing in minutes. I emphasize texture and color so every bite feels bright and fresh. Next steps: keep a few jars ready in the fridge.
Beyond taste, these salads boost your veggie intake, fiber, and plant protein. They adapt to what you have and what’s in season. Swap beans, grains, or seeds to fit your mood or pantry, and you still get a tasty, balanced meal.
Want to start right away? Pick a couple you like and plan a short prep session. You can keep the ingredients ready and toss them together in minutes. If you try any twists, share what you changed in the comments. Your ideas can help others cook with more color and joy.
1. Kachumber Salad
Craving a bright, healthy starter that comes together fast and fits your busy day? Kachumber brings crisp cucumber, tomato, onion, and carrot together for texture and color, with a tangy lemon kiss that wakes every bite. A pinch of salt and pepper keeps the flavors clean, and fresh herbs like coriander or mint lift the aroma you taste. This cooling salad shines as a side or a light opener, and it stays fresh in the fridge for a few hours, making it easy for you to prep ahead.
Ingredients
– 1 cucumber, diced
– 1 tomato, diced
– 1 small onion, finely chopped
– 1 carrot, grated
– Juice of 1 lemon
– Salt and pepper to taste
– Optional: chopped coriander or mint for extra aroma
Instructions
1. Chop cucumber, tomato, onion, and carrot into small, even pieces and place in a large bowl.
2. Pour over the lemon juice and toss to coat evenly.
3. Season with salt and pepper; add coriander or mint if using.
4. Toss again, then serve right away or chill for 10 minutes for a crisper bite.
5. If you like, garnish with a light sprinkle of chaat masala for a quick Indian twist.
Calories: about 50 per serving.
2. Chickpea Salad
You want a salad that stays bright and fills you up. This Chickpea Salad fits that need. It uses protein-packed chickpeas with crisp cucumber, tomato, and onion. A lemon juice and olive oil dressing with chaat masala gives a bold Indian veg salad flavor you can enjoy any day. Here is why it works: protein from chickpeas helps you stay full longer, and veggies add fiber and crunch.
Recipe Overview
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 0 minutes
– Total Time: 15 minutes
– Calories: 200 per serving
Nutrition Information: 10g protein, 30g carbohydrates, 7g fat
Ingredients
– 1 cup boiled chickpeas
– 1 cucumber, diced
– 1 tomato, diced
– 1 small onion, finely chopped
– 2 tbsp olive oil
– Juice of 1 lemon
– 1 tsp chaat masala
– Salt to taste
– Optional: 1 avocado, diced for extra creaminess
Instructions
1. In a large bowl, mix chickpeas with cucumber, tomato, and onion.
2. In a separate bowl, whisk olive oil, lemon juice, chaat masala, and salt.
3. Pour the dressing over the vegetables and toss well until everything is coated.
4. If you add avocado, fold it in gently.
Tip for meal planning: store the salad in the fridge. It stays fresh for a few days, perfect for quick lunches or dinners.
3. Spicy Mango Salad
Want a bright, quick Indian veg salad for busy days? Spicy Mango Salad gives you a crisp bite and bold flavor in minutes. It pairs ripe mango with shredded carrots, bell pepper, and coriander. A dash of green chili and lime ties sweet, sour, and heat together. This dish works as a side or a light main and travels well in lunch boxes.
Ingredients
– 2 ripe mangoes, diced
– 1 cup shredded carrots
– 1 bell pepper, diced
– 1/4 cup chopped coriander
– 1 green chili, finely chopped
– Juice of 2 limes
– Salt to taste
Steps
1) In a large bowl, combine diced mangoes, carrots, bell pepper, and coriander.
2) Add the chopped green chili, lime juice, and salt.
3) Toss gently to mix. Taste and adjust salt or lime if needed. Serve immediately. If you want less heat, use half the chili; if you crave more zing, add a touch more lime.
Nutrition snapshot: about 160 calories per serving, with roughly 3g protein, 22g carbohydrates, and 7g fat.
Next steps you can try:
– For a cooler twist, chill the salad for 10 minutes before serving.
– Swap bell pepper for cucumber for a lighter crunch.
– Pack it with grains like quinoa for a satisfying lunch.
4. Palak Chaat Salad
You want a quick, craveable veg salad that fits a busy day and still tastes exciting. Palak Chaat Salad delivers bright spinach with tangy Indian flavors and a crisp bite. Fresh greens meet street-food charm in every mouthful. This simple dish is easy on the budget and gentle on your schedule.
The salad uses crispy spinach as the base. It sits under a veil of creamy yogurt and a kiss of tamarind chutney. A sprinkle of sev adds crunch, while chaat masala gives a light tang. You can tune the spice to suit kids or guests. It stays tasty whether you eat it now or pack it for lunch.
Here is the complete Palak Chaat Salad recipe.
Ingredients
– 2 cups fresh spinach leaves
– 1/2 cup yogurt
– 2 tbsp tamarind chutney
– 1/4 cup sev (crispy noodles)
– 1 tsp chaat masala
– Salt to taste
– Optional: pomegranate seeds, chopped onions for extra crunch
Steps
1. Heat 1-2 tsp oil in a pan and fry spinach leaves until crisp. Let them cool on paper towels.
2. In a small bowl, whisk yogurt with a pinch of salt.
3. In a serving dish, lay the crispy spinach. Drizzle with yogurt and tamarind chutney.
4. Sprinkle sev and chaat masala. Add optional crunch from pomegranate or onions.
Next steps: serve immediately for best crunch. If you want a milder version for kids, reduce chutney and masala.
FAQ
– Is this kid friendly? Yes, with milder spice levels.
5. Beetroot and Feta Salad
You want a salad that is healthy, quick, and satisfying. This Beetroot and Feta Salad fits that need. You get earthy sweetness from roasted beets and a tangy bite from feta. The olive oil and balsamic dressing brightens every bite and keeps the dish light. Here is how it helps your week: it keeps well, saves time, and adds color to your plate.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 220 per serving
Nutrition Information: 6g protein, 28g carbohydrates, 9g fat
Ingredients:
– 2 medium beetroots, roasted and diced
– 1/2 cup feta cheese, crumbled
– 1/4 cup walnuts, chopped
– 2 cups mixed salad greens
– 2 tbsp olive oil
– 1 tbsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C). Roast the beetroots until tender, about 30 minutes.
2. In a large bowl, toss the roasted beets with feta, walnuts, and greens.
3. Drizzle olive oil and balsamic over the top. Season with salt and pepper, then toss gently.
Here is why this works for you: simple flavors, real protein, and good fats. If you want more heft, add a grain like quinoa on the side.
FAQ: Can I use canned beets? You can, but fresh beets taste better and have a nicer texture.
6. Moong Dal Salad
If you want a quick, protein-packed veg salad, Moong Dal Salad fits your busy days. It blends boiled moong dal with fresh tomatoes, onions, and a touch of green chili. A lemony, cumin-spiced dressing lifts the flavors, making each bite bright and satisfying. It’s easy to prep in minutes and shines as a snack or light meal. This version travels well for meal prep too. Here is why it works for you.
Recipe overview
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 180 per serving
– Nutrition Information: 12g protein, 24g carbohydrates, 3g fat
Ingredients
– 1 cup moong dal, soaked and boiled
– 1 tomato, diced
– 1 small onion, finely chopped
– 1 green chili, finely chopped
– Juice of 1 lemon
– 1 tsp cumin powder
– Salt to taste
– Fresh coriander for garnish
Instructions
1. Boil moong dal until tender, then drain and let cool.
2. In a large bowl, mix cooled dal with diced tomato, onion, and green chili.
3. Add lemon juice, cumin powder, and salt, then toss to combine.
4. Garnish with fresh coriander before serving.
Tips
– For extra zing, add a pinch of chaat masala.
– This salad keeps well in the fridge for up to 2 days.
Next steps: cook a bigger batch and portion it for several days.
FAQ
Is moong dal salad good for weight loss? Yes. It’s low in calories and rich in protein and fiber.
7. Cucumber and Yogurt Salad
Feeling hot and hungry? This cucumber and yogurt salad cools you fast. It blends crisp cucumber with thick yogurt for a creamy, light bite. A pinch of roasted cumin adds warm, earthy notes. You can pair it with spicy dishes or eat it as a quick, healthy snack.
Ingredients
– 2 cups diced cucumber
– 1 cup thick yogurt
– 1/2 tsp roasted cumin powder
– Salt to taste
– Optional: chopped mint or a squeeze of lemon for brightness
Instructions
1. In a bowl, mix the cucumber and yogurt until well coated.
2. Add roasted cumin powder and salt; stir until evenly blended.
3. Taste and adjust salt or cumin if needed.
4. If you like a fresh kick, fold in mint or a little lemon juice.
5. Serve immediately for a cool bite, or chill for 5–10 minutes.
Details
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 120 per serving
– Nutrition: 6g protein, 10g carbohydrates, 7g fat
FAQ
– Can I use low-fat yogurt? Yes, it works and cuts calories.
8. Quinoa Salad with Vegetables
If you want a quick, healthy lunch, this Quinoa Salad fills you without weighing you down.
Quinoa adds protein and fiber you need.
You mix crisp peppers, carrots, and herbs with a lemon dressing.
Make it ahead for busy days; it keeps well in the fridge.
Ingredients
– 1 cup quinoa, rinsed
– 2 cups water
– 1 bell pepper, diced
– 1 carrot, grated
– 1/4 cup chopped parsley
– Juice of 1 lemon
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: 1 ripe avocado, diced
Steps
1. Rinse quinoa and cook in boiling water for about 15 minutes until fluffy.
2. Turn off heat and let it steam, covered, for 5 minutes.
3. Fluff with a fork and cool slightly.
4. In a large bowl, combine quinoa with bell pepper, carrot, and parsley so colors mix evenly.
5. Whisk lemon juice and olive oil, then season with salt and pepper. Pour over the quinoa mix and toss until every grain shines.
6. If you like extra creaminess, fold in the avocado and give it a gentle stir.
Serve now or chill for a couple of hours. If you want a different grain, swap with farro or brown rice.
Notes
– For best texture, keep the dressing separate until serving.
– You can swap quinoa for farro or brown rice.
9. Dahi Puri Salad
Craving the tangy punch of Dahi Puri but want a lighter bite? Dahi Puri Salad delivers that street flavor in a healthy bowl, with crisp puris, creamy yogurt, and bright chutneys. It stays crunchy, and you can pull it together fast for a party or a busy weeknight. Serve immediately for the best crunch.
Complete recipe
– Servings: 2
– Prep Time: 15 minutes
– Cook Time: 0 minutes
– Total Time: 15 minutes
Nutritional note: roughly 300 calories per serving; about 8g protein, 40g carbs, 12g fat.
Ingredients:
– 8 crispy puris
– 1 cup boiled potatoes, mashed
– 1 cup yogurt, whipped
– 2 tbsp tamarind chutney
– 2 tbsp mint chutney
– Chaat masala, to taste
– Sev for garnish
– Salt to taste
Steps:
1) Gently open each puri to create a small pocket.
2) Fill the pocket with mashed potatoes.
3) Top with whipped yogurt.
4) Drizzle tamarind chutney and mint chutney.
5) Sprinkle chaat masala and sev.
6) Add a pinch of salt and serve right away for maximum crunch.
Vegan option: swap yogurt for a dairy-free yogurt alternative.
10. Cabbage and Carrot Slaw
Looking for a fresh, crunchy side that fits busy Indian meals? This Cabbage and Carrot Slaw is your answer. It adds fiber, color, and a tangy lift to any plate. It’s quick to make and easy to tailor to your taste.
Here is why it works in a real kitchen. Crisp cabbage and sweet carrot pair perfectly with a bright vinegar glaze and a gentle seed tempering. You can boost crunch with chopped nuts or keep it light for a simple everyday side. It fits well with dal, curry, or grilled veggies.
Recipe details
– Servings: 4
– Prep Time: 10 minutes
– Total Time: 15 minutes
– Calories: 100 per serving
– Nutrition: 3g protein, 15g carbohydrates, 4g fat
Ingredients
– 2 cups shredded cabbage
– 1 cup grated carrots
– 2 tbsp vinegar
– 1 tsp mustard seeds
– 1 tsp sugar
– Salt to taste
– 1 tsp oil for tempering
– Optional: 2 tbsp chopped nuts for extra crunch
– Optional: lemon juice or black pepper to taste
Instructions
1. Heat oil in a small pan and temper mustard seeds until they pop.
2. In a bowl, combine cabbage, carrots, salt, and sugar.
3. Pour in vinegar and add the tempered seeds; toss well.
4. Stir in nuts if using, plus a splash of lemon juice if you like.
5. Serve immediately for crunch, or chill briefly for a cooler bite.
Storage tip: refrigerate up to 3 days for a quick make-ahead side.
11. Lentil and Tomato Salad
Want a protein packed salad that fits a busy week? This Lentil and Tomato Salad gives you plant power with bright, fresh taste. It pairs tender lentils with juicy tomatoes and crisp cucumber. The lemon olive oil dressing keeps the mix light and zesty. It travels well and makes great meal prep. If you want a deeper flavor, swap in black lentils for a different texture.
Recipe Overview
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Calories: 210 per serving
Nutrition Information
– 12g protein, 30g carbohydrates, 6g fat
Ingredients
– 1 cup cooked lentils
– 1 cup diced tomatoes
– 1 cucumber, diced
– 1/4 cup chopped parsley
– 2 tbsp olive oil
– Juice of 1 lemon
– Salt and pepper to taste
Instructions
1. In a large bowl, combine lentils, tomatoes, and cucumber.
2. Stir in parsley, olive oil, and lemon juice. Season with salt and pepper.
3. Toss to mix well. Let the flavors mingle for 5 minutes.
4. Serve now or chill for meal prep; refrigerate up to 3 days for easy lunches.
Fuel your day with plant power! This Lentil and Tomato Salad is not just a meal; it’s a vibrant burst of flavor that makes healthy eating a breeze. Perfect for busy weeks and packed with protein, it’s a win-win!
12. Vegetable Raita
If you need a cooling partner for spicy meals, Vegetable Raita fits the bill. It is creamy and light, with a gentle tang from yogurt. Crunch comes from cucumber, carrot, and bell pepper. A pinch of roasted cumin adds warmth. Serve it chilled to brighten and balance your plate. This quick side shines with any meal.
Complete ingredients:
– 1 cup yogurt (plain)
– 1/2 cup diced cucumber
– 1/2 cup grated carrot
– 1/2 cup diced bell pepper
– 1/2 tsp roasted cumin powder
– Salt to taste
– Optional: chopped cilantro for color
Step-by-step:
1. Whisk yogurt in a bowl until smooth.
2. Stir in cucumber, carrot, and bell pepper.
3. Add roasted cumin and salt; mix well.
4. Chill 5 to 10 minutes before serving.
5. Garnish with cilantro if you like.
Recipe snapshot:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 150 per serving
– Nutrition: 6g protein, 12g carbohydrates, 10g fat
If you want a vegan version, swap in dairy-free yogurt. You get the same creamy texture and cool finish without dairy.
13. Corn and Black Bean Salad
You want a quick, healthy Indian veg salad that fills you up. Sweet corn meets black beans for a hearty base. Add peppers and onions for color and crunch. A bright lime dressing wakes the flavors. This salad travels well for lunch or pairs with any main.
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 210 per serving
Nutrition: 9g protein, 30g carbohydrates, 6g fat.
Ingredients:
– 1 cup corn (fresh or canned)
– 1 cup black beans (cooked)
– 1 bell pepper, diced
– 1/2 onion, diced
– 2 tbsp lime juice
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: 1/2 avocado, diced
Instructions:
1. In a large bowl, mix corn, black beans, pepper, and onion.
2. In a small bowl, whisk lime juice with olive oil, salt, and pepper.
3. Pour dressing over the veggies and toss until coated.
4. If using avocado, fold it in gently.
Tip: Avocado adds creaminess without extra mayo.
FAQ: Is this good for meal prep? Yes. It stays fresh in the fridge for up to 3 days.
14. Tomato and Onion Salad
Want a quick, fresh side that fits any Indian meal? Tomato and Onion Salad is your answer. It uses simple ingredients and comes together fast. Slice ripe tomatoes and crisp onions, squeeze lemon over them, and sprinkle salt. It tastes bright and light and pairs nicely with spicy dishes.
Recipe details
– Servings: 2
– Prep Time: 5 minutes
– Cook Time: 0 minutes
– Total Time: 5 minutes
– Calories: 80 per serving
Nutrition: 2g protein, 12g carbohydrates, 4g fat
Ingredients
– 2 large tomatoes, sliced
– 1 onion, thinly sliced
– Juice of 1 lemon
– Salt to taste
– Optional: chopped coriander for a fresh touch
Instructions
1. Arrange tomato slices on a plate and layer with onion.
2. Drizzle lemon juice over the top.
3. Sprinkle salt and toss gently to mix.
4. Serve immediately for the best crunch and brightness.
Flavor boost
Optional: add chopped coriander for a fragrant finish.
FAQ
– How long can I store it? Best eaten fresh, but you can keep it for a few hours in the fridge.
15. Vegetable Pulao Salad
You want a salad that fills you up without losing flavor. This Vegetable Pulao Salad stays hearty thanks to rice. It blends fragrant basmati with bright vegetables and a squeeze of lemon. It fits a quick weeknight dinner or a big potluck.
Here is the complete recipe you can follow.
Recipe Overview
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 25 minutes
– Total Time: 40 minutes
– Calories: 300 per serving
– Nutrition: 6g protein, 45g carbohydrates, 10g fat
Ingredients
– 1 cup basmati rice
– 2 cups mixed vegetables (peas, carrots, beans)
– 2 cups water
– 1 tsp cumin seeds
– Juice of 1 lemon
– Salt to taste
– Optional: chopped cilantro for garnish
Instructions
1) Rinse the rice and cook it in boiling salted water with the cumin seeds until fluffy.
2) In a skillet, sauté the vegetables until just tender.
3) Toss the warm rice with the sautéed vegetables. Add lemon juice and salt. Mix gently.
4) Garnish with cilantro and serve warm or cold.
Optional protein ideas: add cooked chickpeas or cubes of paneer for extra heft.
A salad that fills you up? Yes, please! This Vegetable Pulao Salad combines fragrant basmati rice and vibrant veggies, making healthy eating deliciously satisfying. Perfect for weeknight dinners or potlucks!
16. Carrot and Raisin Salad
Craving a crunchy, bright salad that fits lunch boxes and weeknights?
This Carrot and Raisin Salad, a favorite in Indian veg salad menus, brings a sweet and tangy balance with every bite.
You get crisp carrots, juicy raisins, and a gentle crunch from nuts.
A light yogurt dressing ties it all together and adds protein without weighing you down.
Recipe details:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 150 per serving
– Nutrition: 3g protein, 25g carbs, 5g fat
Ingredients:
– 2 cups shredded carrots
– 1/2 cup raisins
– 1/4 cup nuts (walnuts or almonds), chopped
– 1/2 cup yogurt
– 1 tablespoon honey (optional)
– Salt to taste
– Optional: a splash of orange juice for brightness
1. In a large bowl, mix carrots, raisins and nuts.
2. In a separate bowl, whisk yogurt, honey, and salt.
3. Pour the dressing over the salad and toss gently until coated.
4. If you like, add a splash of orange juice to brighten the flavor.
5. Serve now or chill for 10 minutes.
6. Optional: sprinkle sesame seeds for extra crunch.
FAQ:
– Can I make it ahead? Best eaten fresh to keep the crunch.
17. Cabbage and Pea Salad
Want a quick, healthy side that tastes bright and fresh? Cabbage and Pea Salad fits. Shredded cabbage stays crisp, while sweet peas add color and a gentle sweetness. A splash of lemon wakes the flavors. It comes together in about 10 minutes with simple ingredients you likely already have. This salad pairs well with Indian veg dishes or a simple grilled protein.
Here is why this salad works: it delivers crunch, light citrus, and clean flavor in one easy bowl. You can mix in herbs for aroma and turn it into a bigger salad if you want.
Complete recipe
– Ingredients
– 2 cups shredded cabbage
– 1 cup sweet peas (fresh or frozen)
– Juice of 1 lemon
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon chopped parsley or mint (optional)
– 1 teaspoon olive oil (optional, for richer taste)
– Instructions
1. In a large bowl, combine shredded cabbage and peas.
2. Add lemon juice, salt, and pepper. Toss well.
3. Fold in herbs if you like, and give it another toss.
4. If you want a smoother mouthfeel, drizzle olive oil and mix. Serve right away.
– Tips and variations
– For extra color, add thinly sliced bell peppers or grated carrots.
– This works as a quick lunch side or a bright topping for bowls.
Crisp, colorful, and oh-so-simple! This Cabbage and Pea Salad is a vibrant side that brightens up any meal. In just 10 minutes, you can enjoy a healthy dish that adds crunch and freshness to your table!
18. Spinach and Date Salad
Spinach and Date Salad is a simple way to boost greens at your table. You get fresh spinach, sweet dates, and a crunchy mix of nuts. A light olive oil and balsamic glaze coats the leaves for a glossy finish. It looks inviting and is quick to make.
This dish fits busy days and helps you eat better. It packs fiber, protein, and healthy fats in one bowl. You get a bright balance of sweet and savory in every bite. You can swap nuts for a different crunch or add a squeeze of lemon for brightness.
Complete recipe
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 180 per serving
Nutrition Information: 5g protein, 20g carbohydrates, 8g fat
Ingredients:
– 4 cups fresh spinach leaves
– 1/2 cup pitted dates, chopped
– 1/4 cup nuts (almonds or walnuts), chopped
– 2 tbsp olive oil
– 1 tbsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Rinse spinach and pat dry. Tear into bite-sized pieces.
2. In a large bowl, mix spinach, dates, and nuts.
3. In a small bowl, whisk olive oil, balsamic vinegar, salt, and pepper.
4. Pour dressing over salad and toss gently until coated.
5. Serve immediately for best texture. It also pairs well with grilled chicken or fish.
FAQ: Can I use dried dates? Yes, chop them finely.
19. Mixed Bean Salad
You want a fast, healthy meal that fills you up.
Mixed Bean Salad uses three beans with fresh vegetables for a bright, satisfying bite.
Kidney beans, chickpeas, and black beans come with onion and tomato, all dressed with lime.
This Indian veg salad is quick to make and great for meal prep, and you can serve it over greens or with brown rice for a fuller meal.
Complete Recipe
Ingredients:
– 1 cup kidney beans, cooked
– 1 cup chickpeas, cooked
– 1 cup black beans, cooked
– 1 cup diced tomatoes
– 1 small onion, diced
– 2 tbsp lime juice
– Salt and pepper to taste
– Optional: 1 tbsp chopped cilantro
– Optional: a light sprinkle of cheese
– Optional add-ins:
– 1/2 cup diced cucumber
– 1/2 cup chopped bell pepper
– 1 tbsp chopped fresh parsley
Notes:
– If you use canned beans, rinse and drain them before mixing.
– Total time is about 10 minutes.
1. In a bowl, combine all the beans, tomatoes, and onion.
2. Drizzle with lime juice and season with salt and pepper.
3. Toss to mix and serve right away or chill for 10 minutes for a cooler flavor.
Tip: A little cheese, if you like, adds a creamy note.
20. Avocado and Tomato Salad
You want a fresh, easy salad that fits your busy day. This Avocado and Tomato Salad hits that mark. Creamy avocado pairs with juicy tomatoes. A simple dressing of olive oil and lemon keeps the flavors bright. Salt brings it all together. You can eat it as a light lunch or as a bright side with your meal.
Here is the complete recipe you can follow in minutes.
Complete recipe
– Servings: 4
– Prep Time: 5 minutes
– Cook Time: 0 minutes
– Total Time: 5 minutes
– Calories: 210 per serving
– Nutrition Information: 4g protein, 10g carbohydrates, 18g fat
Ingredients
– 2 ripe avocados, diced
– 2 large tomatoes, diced
– Juice of 1 lemon
– 2 tbsp olive oil
– Salt to taste
– Optional: 1/4 small red onion, thinly sliced
Instructions
1. In a bowl, combine diced avocados and tomatoes.
2. Add lemon juice and olive oil. Season with salt.
3. Toss gently to coat. If using red onion, fold it in last.
4. Serve immediately to keep avocados from browning.
Here is a quick tip: you can prep the avocado and tomato pieces ahead and mix just before serving. It stays fresh for about an hour if you keep the lemon juice on them.
Next steps: pair this salad with grilled vegetables or serve it over greens for a fuller meal. If you want more protein, add a sprinkle of chickpeas or paneer on top.
21. Green Bean and Potato Salad
Want a fresh, healthy Indian veg salad you can whip up fast, even on busy days? This Green Bean and Potato Salad brings bright crunch from crisp green beans and soft potatoes that stay tender without turning mushy. A tangy mustard vinaigrette adds a sharp bite and a glossy coat that clings to every piece. It works as a lively side with grilled meat or as a simple vegetarian meal on its own.
Ingredients
– 2 cups green beans, trimmed
– 2 medium potatoes, boiled and diced
– 2 tbsp olive oil
– 1 tbsp mustard
– Salt and pepper to taste
– Optional: 1/2 cup diced bell pepper for color
Instructions
1. Blanch green beans in a large pot of boiling salted water for 3 to 5 minutes until bright green and crisp, then drain and rinse with cold water.
2. In a small bowl whisk olive oil, mustard, salt, and pepper until smooth.
3. In a large bowl toss the beans and potatoes with the dressing until evenly coated.
4. Add bell pepper if using, then rest for 10 minutes so flavors blend before serving. Serve warm or chilled for different textures.
22. Roasted Vegetable Salad
You want a warm, healthy salad that feels like a hug on a cool day, something easy to make after a busy afternoon. Roasted Vegetable Salad fits the bill, because it uses everyday vegetables, a simple olive oil coating, and a quick roast that brings out natural sweetness. It features zucchini, bell peppers, and carrots that soften and color up as the edges caramelize, giving you a dish that tastes comforting and looks inviting. With a light drizzle of olive oil and a pinch of salt, you get a dish that pairs well with grains or a simple protein dinner.
Complete ingredients
– 2 zucchinis, chopped
– 2 bell peppers, chopped
– 2 carrots, sliced
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: feta cheese to sprinkle
Step-by-step making process
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the chopped vegetables with olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.
3. Roast for 25 to 30 minutes, until the vegetables are tender and edges brown.
4. Remove from the oven. If you like, top with feta and a squeeze of lemon.
Calories: 220 per serving. Protein 4g, Carbs 30g, Fat 10g.
Warm up your plate with a Roasted Vegetable Salad! Just a drizzle of olive oil and a quick roast can turn everyday veggies into a comforting hug on a cool day. Healthy eating never tasted so good!
23. Fruit and Nut Salad
Want a light, refreshing snack that fits your healthy eating goals? Try this Fruit and Nut Salad. It blends crisp apples with the ruby glow of pomegranate seeds and the satisfying crunch of almonds or walnuts. A splash of orange juice acts as a bright dressing, and a touch of honey adds gentle sweetness. You can enjoy it as a quick dessert or as a fresh side to any Indian meal.
Ingredients
– 2 apples, diced
– 1 pomegranate, seeded
– 1/2 cup nuts (almonds or walnuts), chopped
– Juice of 1 orange
– Honey to taste (optional)
– Pinch of cinnamon (optional)
Instructions
1. In a large bowl, combine the diced apples, pomegranate seeds, and chopped nuts.
2. Pour in the orange juice and add honey if you want extra sweetness.
3. Toss gently until everything is coated and evenly mixed.
4. Sprinkle with cinnamon if you like the warm spice note. Serve right away for best texture.
Tips and variations:
– For a cooler treat, chill the salad for 5 minutes before serving.
– You can swap in seasonal fruits like berries or bananas to fit what you have on hand.
– This simple fruit and nut salad pairs nicely with yogurt or a light Indian dessert to balance flavors.
24. Sweet Potato Salad
You want a bright, healthy salad that fits a busy week. Sweet potatoes give you fiber and staying power. Roasted cubes mingle with black beans and corn for color and protein. A lime tang and olive oil coat the mix, making it tasty now or later.
Recipe Overview
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 280 per serving
– Nutrition Information: 5g protein, 45g carbohydrates, 10g fat
Ingredients
– 2 sweet potatoes, peeled and cubed
– 1 cup black beans, cooked
– 1 cup corn kernels (fresh or canned)
– 2 tbsp olive oil
– Juice of 1 lime
– Salt to taste
Instructions
1. Preheat oven to 400°F (200°C). Roast the sweet potato cubes for 25-30 minutes until they are tender.
2. In a large bowl, combine the roasted sweet potatoes, black beans, and corn.
3. Drizzle with olive oil and lime juice. Add salt to taste. Toss until everything is coated.
4. Serve warm for cozy meals or cold as a refreshing lunch.
Notes
– Can I use different beans? Yes, pinto beans work well too.
– Optional add-ons: chopped cilantro, diced avocado, or a pinch of chili flakes for a little heat.
25. Pomegranate and Feta Salad
You want a salad that looks as good as it tastes. The Pomegranate and Feta Salad delivers both. It brightens the plate with ruby seeds and white feta, while arugula adds a peppery bite. In minutes, you get a dish that’s fresh, light, and full of contrast.
Here is why it works for busy days. Sweet-tart pomegranate teams with creamy feta, and the balsamic glaze ties it all together. The flavors play off each other, and you get a satisfying crunch. You can serve it as a side or as a quick lunch.
Recipe Overview
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 180 per serving
Nutrition Information: 6g protein, 20g carbohydrates, 8g fat
Ingredients
– 1 cup pomegranate seeds
– 1/2 cup feta cheese, crumbled
– 2 cups arugula
– 2 tbsp balsamic glaze
– Salt and pepper to taste
Instructions
1. In a bowl, mix pomegranate seeds, feta, and arugula.
2. Drizzle the balsamic glaze over the mix.
3. Season with salt and pepper, then toss gently to combine.
4. Serve right away.
Tip: For extra crunch, add a handful of toasted almonds or walnuts.
Note FAQ: Is this salad good for parties? Yes. It adds color and a fresh feel to any table.
Next steps: Prep the ingredients in advance. Wash and dry the arugula. Assemble just before serving, then drizzle the glaze for a glossy finish.
Conclusion
These 25 fresh and healthy Indian veg salad recipes offer a range of flavors and textures that can brighten any meal.
From classic Kachumber to innovative Pomegranate and Feta, each dish brings its own unique twist to salads, proving that eating healthy doesn’t have to be boring.
Experiment with these recipes, customize them to your liking, and enjoy the journey of discovering nutritious and delicious eating!
Frequently Asked Questions
What Are Some Quick and Healthy Indian Veg Salad Recipes for Busy Days?
If you’re looking for quick meal solutions, try the Kachumber Salad or the Chickpea Salad. Both come together in minutes and are packed with fresh flavors. The Kachumber combines cucumber, tomato, and onion for a refreshing starter, while the Chickpea Salad is hearty and satisfying with its protein-packed chickpeas and zesty dressing.
These salads are perfect for busy days when you want something nutritious without the hassle!
How Can I Make My Indian Veg Salads More Nutritious?
To amp up the nutrition in your Indian veg salads, consider adding ingredients like quinoa, lentils, or chickpeas. These not only increase the protein content but also provide fiber and essential nutrients. For example, the Moong Dal Salad blends boiled moong dal with fresh veggies for a protein-rich meal.
Don’t forget to include a variety of colorful vegetables to ensure you’re getting a wide range of vitamins and minerals!
Are There Any Unique Ingredients I Can Use in Indian Veg Salads?
Absolutely! You can get creative by incorporating ingredients like pomegranate seeds, feta cheese, or even sweet potatoes into your salads. The Pomegranate and Feta Salad combines these ingredients beautifully, offering a sweet and tangy flavor profile.
Experimenting with different nuts, fruits, and grains can bring exciting textures and tastes to your salads, making healthy eating fun!
What Are Some Flavorful Dressings for Indian Veg Salads?
Dressings can elevate your salads significantly! A simple blend of lemon juice, olive oil, and a pinch of cumin can work wonders. For a creamy touch, try using yogurt mixed with spices, which pairs perfectly with salads like Vegetable Raita.
Don’t hesitate to explore spicy chutneys or tangy dressings to add more zing to your dishes!
Can I Prepare Indian Veg Salads Ahead of Time?
Definitely! Many Indian veg salads can be prepared in advance. Just keep the dressing separate to maintain freshness. Salads like the Beetroot and Feta Salad or Cabbage and Carrot Slaw can be stored in the fridge for a day or two.
When you’re ready to eat, simply toss everything together, and you’ll have a fresh, healthy meal ready in no time!
Related Topics
Indian veg salads
healthy recipes
quick meals
fresh salad ideas
vegetarian dishes
nutritious salads
easy Indian recipes
spicy salad variations
meal prep
light meals
plant-based
regional Indian cuisine
