Indulge in the crunch and freshness of salads this season to stay rejuvenated!
Summer is here and there being a need to be aware of what needs to be included in our diet. And the importance of nutrients and dietary fibre along with the essential vitamins and immunity boosting properties are to be looked at in order to have balance on the taste buds, palates and the personality of the ingredients need to inculcate a feeling of welcome onto our plates.
Here are a few simple, easy to make nutritious salad recipes…
TIC TAC TOE SALAD
Ingredients
For the base of the salad
1 cup assorted lettuce leaves – iceberg, romaine, cos lettuce.
For the body of the salad
1 cup boiled sweet corn
½ cup sliced green cucumber
¼ cup sliced red onions
2-3 sliced red radish
¼ cubed green capsicum/ red capsicum
3-4 cherry variety sliced tomatoes
For the dressing of the salad
2 tbsp olive oil
2 tbsp lime juice
1 tsp mustard paste
¼ tsp rock salt/sea salt
½ tsp crushed black pepper
½ tsp roasted crushed cumin
1 tbsp honey
10-12 mint leaves
For the garnish of the salad
1 tbsp pomegranate seeds/ flax seeds/ sunflower seeds
1 tbsp micro greens/ mint/ coriander/parsley
Method
Prepare all the ingredients for the salad. In a mixing bowl, combine together the ingredients for the dressing. Add in the body of the salad just before serving. Arrange the lettuce leaves at the base of your serving bowl/ plate. Place the tossed salad on top and garnish appropriately. Serve immediately.
BOWL OF FASCINATION
Ingredients
For the base of the salad
1 cup assorted lettuce leaves – iceberg, romaine, Lollorosso lettuce
For the body of the salad
400 g peeled and cubed sweet potato
½ cup boiled chickpeas
½ cup cut 1×2 shallots
To saute the sweet potato for 8-10 mins in the following
1 tbsp oil + 1 tsp chopped garlic + 1 tsp chopped ginger + salt and pepper to taste + ½ cup water + ¼ tsp garam masala powder + 1 tbsp chopped coriander
For the dressing of the salad:
2 tbsp lime juice
2 tbsp tahini paste
½ cup hung curd
2 tbsp peanut butter blended in ¼ cup warm water
½ tsp crushed black pepper
2 tbsp mint leaves
½ tsp chaat masala
For the garnish of the salad
Roasted crushed peanuts/roasted almonds/ melon seeds – as desired
Fresh herbs – basil/ oregano/ thyme – as available, can be added
Method
Prepare all the ingredients for the salad. In a mixing bowl, combine together the lime, peanut butter mixture, pepper, salt and mint leaves, mix well. Add in the body of the salad- cook the sweet potato separately add it here along with the shallots and chickpeas toss well. Arrange the base of the salad in a serving bowl, arrange the salad over it. In another mixing bowl combine the hung curd + tahini + chat masala mix well and add that on top of the salad like a drizzle topping and garnish, serve.
TRUE TO LIFE TOSS
Ingredients
For the base of the salad
1 cup shredded white and purple cabbage
For the body of the salad
2 cups sprouted moong
½ cup cubed cucumber
¼ cup cubed tomatoes
1 tsp chopped green chillies
2 tbsp chopped onions
¼ cup pomegranate seeds
½ cup black/green grapes
2 peeled and cubed chickoo
For the dressing
2 tsp olive oil
2 tbsp lime juice
1 tsp honey
½ tsp jeera powder
½ tsp chaat masala
1 tsp ginger juice
1 tsp mango pickle masala from your mango pickle jar
1 tbsp mint leaves + 1 tbsp coriander/ basil leaves
For the garnish of the salad
1 tsp chia seeds/ sunflower seeds/ sesame seeds
Method
Prepare the ingredients for the salad. In a mixing bowl, combine together the ingredients for the dressing. Just before serving add in the body of the salad and toss well. Arrange the base on a serving plate/bowl top it up with the tossed salad. Garnish appropriately as desired and serve chilled.
LA VOILA SALATA
Ingredients
For the base of the salad
1 cup assorted lettuce leaves Lollorosso, chicory, cos lettuce
For the body of the salad
2 cups boiled fusilli pasta or any pasta of your choice
½ cup cubes of grilled/pan-fried tofu/ paneer
5-6 cut 1×2 cherry tomatoes
½ cup cubed red/ green/ yellow bell peppers
1 cup blanched broccoli florets
For the dressing of the salad
2 tsp olive oil
1 tsp chopped garlic/burnt garlic flakes
2 tsp tomato ketchup
2 tsp lime juice
½ tsp chilli flakes
½ tsp mixed herbs
salt and crushed black pepper to taste
1 tbsp parsley
½ tsp chaat masala
For the garnish of the salad
3-4 sliced black and green olives
2 tbsp fresh basil/rosemary
2 tbsp shavings of parmesan/ cheese
Method
Prepare all the ingredients for the salad. In a mixing bowl, combine together the ingredients for the body and the dressing and toss well. Arrange the base of the salad on a salad plate or bowl, place the tossed salad on the base, garnish it well and serve it immediately along with a portion of crispy garlic bread.
FRUITY PARADISE
Ingredients
For the base of the salad
1 cut banana leaf as per the size of the serving plate/ platter
For the body of the salad: Use your choice of fruits
1 cup cubed watermelon
½ cup cubed musk melon
½ cubed green apple
½ cup cubed chickoo
1 cup cubed papaya
For the dressing of the salad
½ cup orange segments from fresh orange
1 tbsp ginger juice
10-12 mint leaves
1 tbsp honey
½ tsp chaat masala
½ tsp mustard paste
2 tbsp lime juice
2 tsp sunflower seeds/ melon seeds
For the garnish of the salad
½ cup pomegranate seeds/ olives/ grapes/ fresh herbs/ micro greens
Method
Prepare all the ingredients for the salad. Use choice of fruits as per seasonal availability. Combine the dressing ingredients in a mixing bowl. Add in the fruits to the dressing bowl just before serving, toss well. Arrange the banana leaf on a serving plate/platter top it with the tossed salad, garnish appropriately and serve use assorted nuts like walnuts/ apricots/pine nuts etc on this salad.
