Salads are easy to make, healthy and light on the stomach. Including one salad in your every day meal is the best way to get the required micro-nutrients, dietary fibre and prebiotics as salads are mainly made with raw vegetables, fruits, greens etc. It can be made protein rich by adding cooked pulses, paneer or tofu.
Today, I had made one such protein rich salad. I used cooked chick-peas (kondakadalai/ chole) and red beans(rajma) to make the salad protein rich. To add some colour, sweet and tangy flavour, I added some fresh and juicy orange segments. Orange is the fruit of this season and its rich in vitamin C. Fresh and colourful salad is a visual delight, enticing to eat and packed with nutrients.
| Cuisine | Indian |
| Preparation time | 15 mins |
| Servings | 4 |
Ingredients
| Ingredients | Quantity |
| Cooked chickpeas | ½ cup |
| Cooked red beans | ½ cup |
| Chopped cucumber | 1 cup |
| Boiled corn | ½ cup |
| Chopped onion | ½ cup |
| Chopped tomato | 1 cup |
| Chopped orange segments | ½ cup |
| Chopped coriander leaves | 2 tbsps |
| Roasted peanuts | 2 tbsps |
| Salt | To taste |
| Black salt | 1/8th tsp |
| Pepper powder | ½ tsp |
| Chat masala (optional) | 1/8th tsp |
| Roasted sesame seeds | 1 tsp |
| Sesame oil | 1 tbsp |
Method
- Wash, peel and chop onion and cucumber.
- Wash and chop tomato and coriander leaves.
- In a mixing bowl, add cooked chickpeas, rajma, sweetcorn, chopped vegetables, salt, pepper, chat masala and oil and mix well. Add orange segments and chopped coriander leaves and mix gently.
- Transfer to a serving bowl, garnish with roasted peanuts and sesame seeds and serve immediately.
Nutritive value of one serving of the salad
| Energy | 155 kcal |
| Carbohydrate | 18 gms |
| Protein | 7 gms |
| Fat | 5.6 gms |
| Cal | 74 mg |
| Iron | 2.4 mg |
| Vit C | 16.5 mg |