Protein Rich Salad

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 time15 mins


Cooked chickpeas½ cup
Cooked red beans ½ cup
Chopped cucumber1 cup
Boiled corn½ cup
Chopped onion½ cup
Chopped tomato1 cup
Chopped orange segments½ cup
Chopped coriander leaves2 tbsps
Roasted peanuts2 tbsps
SaltTo taste
Black salt1/8th tsp
Pepper powder½ tsp
Chat masala (optional)1/8th tsp
Roasted sesame seeds1 tsp
Sesame oil1 tbsp


  1. Wash, peel and chop onion and cucumber.
  2. Wash and chop tomato and coriander leaves.
  3. 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.
  4. Transfer to a serving bowl, garnish with roasted peanuts and sesame seeds and serve immediately.

Nutritive value of one serving of the salad

Energy155 kcal
Carbohydrate18 gms
Protein7 gms
Fat5.6 gms
Cal74 mg
Iron2.4 mg
Vit C16.5 mg
source ICMR