Best way to get required amount of dietary fibre and micronutrients from any meal is by including some fresh salad in the menu. Salads are light, healthy and induces satiety, thus helps to avoid overeating. Those who are on restricted calorie diet should include a salad in all their major meals.
Today I had a made a very refreshing, vitamin c rich salad for lunch. Citrus fruits like orange, pineapple, kiwi etc when added to vegetable salads, makes it more colourful, gives a sharp flavour to the salad and of course increases the vitamin C content of the dish. Vitamin C is the most important nutrient for maintaining body immunity. Like all my recipes, this also is a very simple, easy to make dish which requires only basic ingredients. Do try and enjoy this salad.
Ingredients
| Ingredients | Quantity |
| Sliced onion | 1 cup |
| Sliced cucumber | 1 cup |
| Shredded cabbage | 1 cup |
| Chopped carrot | ½ cup |
| Torn lettuce | 1 cup |
| Orange segments | 1 cup |
| Lemon zest | ½ tsp |
| Lemon juice | 1 tsp |
| Olive oil | 1 tsp |
| Salt | ½ tsp ( or to taste) |
| Pepper powder | ½ tsp |
| Chopped coriander leaves | 2 tbsp |
| Chopped mint leaves | 2 tbsp |
| Cuisine | Continental |
| Preparation time | 20 mins |
| Portion size | 4 |
Method
- Add all the vegetables and orange segments to a mixing bowl.
- Add lemon zest (grated lemon peel), lemon juice, olive oil, salt and pepper.
- Toss the salad gently till the dressing coats the vegetables well.
- Garnish with chopped coriander leaves and mint leaves and serve the salad immediately.
Notes
- Beetroot, capsicum, sweet corn can also be added.
- If the salad is not going to be served immediately, make the dressing separately and store until required.
- Add it to the vegetables just before serving, toss and serve immediately.
Nutritive value of one portion of the salad
| Nutrients | Quantity |
| Energy | 46 kcal |
| Carbohydrate | 6.1gms |
| Protein | 1.4gms |
| Fat | 1.4gms |
| Fibre | 3.1gms |
| Moisture | 101gms |
| Vitamin C | 15mgs |