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.
|Preparation time||15 mins|
|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|
|Black salt||1/8th tsp|
|Pepper powder||½ tsp|
|Chat masala (optional)||1/8th tsp|
|Roasted sesame seeds||1 tsp|
|Sesame oil||1 tbsp|
- 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
|Vit C||16.5 mg|