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Fiber-Rich Healthy Indian Salad Recipes

4 Fiber-Rich Healthy Indian Salad Recipes to Beat the Summer Heat

Shubhangi Dubey
February 15th, 2025
21
10 MIns

In today’s fast-paced world, Salads are our go-to, easy healthy diet

Salads are a versatile way to include a variety of nutrients using colorful fruits and vegetables.

Fiber-rich salads can aid your digestion, help balance blood sugar levels, keep you full for longer, and aid in weight management.

If you to increase your fiber intake in delicious ways, these Indian-style salad recipes are a perfect choice.

TABLE OF CONTENT

  1. Why Fiber-Rich Salads?
  2. Sprouted Moong Salad
  3. Chana Salad
  4. Kachumber Salad (Traditional Indian Salad)
  5. Beetroot & Carrot Salad

Why Fiber-Rich Salads?

Fiber is essential for a healthy digestive system and acts as a good food source for your gut bacteria.

Soluble fiber slows the absorption of sugar in your blood, making its abundance essential for a healthy heart.

Indian cuisine offers a variety of natural fibers such as legumes, fruits, vegetables, nuts, whole grains, and seeds.

Here are five fiber-packed Indian salad recipes that are easy to prepare, delicious, and perfect for a healthy lifestyle.

1. Sprouted Moong Salad:

Sprouted moong beans are an excellent source of fiber and protein, aiding blood sugar, and cholesterol levels, making it great for heart health and weight management.

Ingredients:

  • Sprouted moong lentils (green gram) - 1 cup
  • Cucumber - ½ cup, finely chopped
  • Tomatoes - ½ cup, finely chopped
  • Onions - ½ cup, finely chopped
  • 1 Green chili (optional)
  • Lemon juice - 1 tablespoon
  • Cumin powder - ½ teaspoon, roasted
  • Black salt (or regular salt) - ¼ teaspoon
  • Fresh coriander leaves (for garnish)

Sprouted Moong Salad Recipe:

  • In a bowl, Mix the sprouted moong, tomatoes, onions, and cucumber.
  • Add green chili, roasted cumin powder, lemon juice, and salt to taste.
  • Toss the ingredients well and garnish with finely chopped fresh coriander.
  • Serve immediately for a refreshing, crunchy, and healthy meal.

2. Chana Salad:

Chana or chickpeas are packed with plant-based protein, fiber, and essential minerals like potassium and iron.

Ingredients:

  • Boiled chickpeas (chana) 1 cup
  • Cucumber - ½ cup, finely chopped
  • Tomatoes - ½ cup, finely chopped
  • Onions - ½ cup, finely chopped
  • Chaat masala - ½ teaspoon
  • Black pepper - ½ teaspoon
  • 1 tablespoon lemon juice
  • Fresh coriander leaves

How to make Chana Salad:

  1. Take a large bowl and mix boiled chickpeas, cucumbers, tomatoes, and onions.
  2. Sprinkle some chaat masala, lemon juice, and black pepper.
  3. Toss them well, garnish with coriander leaves, and serve fresh.
  4. Serve immediately for a refreshing, crunchy, and healthy meal.

3. Kachumber Salad (Traditional Indian Salad):

Kachumber salad is a simple and easy salad that is loaded with flavors, dietary fiber, and hydrating vegetables.

This salad is great for digestion and detoxification.

Ingredients:

  • Cucumber - 1 cup, finely chopped
  • Tomatoes - 1 cup, finely chopped
  • Onions - 1 cup, finely chopped
  • Roasted Cumin powder - ½ teaspoon
  • Black salt - ½ teaspoon
  • Lemon juice - 1 tablespoon
  • Fresh coriander leaves

How to make Kachumber Salad:

  1. Combine all chopped cucumbers, tomatoes, and onions in a large bowl.
  2. Add roasted cumin powder, lemon juice, and black salt.
  3. Toss well and garnish with coriander leaves.
  4. Serve fresh with any meal.

4. Beetroot & Carrot Salad:

Beetroot and carrot are rich in fiber, antioxidants, and essential vitamins, boosting immunity and digestion.

Ingredients:

  • Beetroot - 1 cup, grated
  • Carrot - 1 cup, grated
  • Black salt - ½ teaspoon
  • Cumin powder - ½ teaspoon
  • Lemon juice - 1 tablespoon
  • Honey (optional) - 1 teaspoon
  • Fresh coriander leaves

Beetroot & Carrot Salad Recipe:

  1. In a large bowl, mix grated beetroot and carrot.
  2. Add cumin powder, black salt, and lemon juice to get a tangy taste.
  3. Toss everything well, garnish with fresh coriander, and serve immediately.
  4. Serve fresh with any meal.

Tips for Making the Best Fiber-Rich Salads:

For added crunch and added fiber, you can have nuts and seeds like - Flaxseeds, sesame seeds, and walnuts in your salads.

Use fresh fruits and seasonal vegetables for maximum nutrients.

You can experiment with dressings, try heaving creamy dressings, olive oil, or yogurt-based dressings.

Pair your fiber-rich salads with a balanced meal including dals, rotis, or grilled proteins for a complete meal.


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