Healthy and Wholesome Summer Salads

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Summer is just around the corner. And an increase in temperature often brings about a decrease in appetite. It can be tough coming up with a menu for summer that is both appealing and nutritious. A great way to stay hydrated and energized in the hotter months is to incorporate a lot of salads into your meals. What’s more, with the addition of fruits, meat, protein rich pulses and more, the humble side dish can be transformed into a scrumptious main course.

Here we’ve compiled a list of wholesome salad recipes for you to try out.

Chickpea Salad with Yogurt Dressing


This chickpea salad is light, nutritious and delicious all at the same time. As we are combining chickpeas with yogurt, both being rich in protein, this salad makes an excellent protein dish. Protein-rich chickpeas are an excellent option for vegetarians and vegans. Kabuli chana is rich source of fibre, minerals and vitamins as well. Along with chickpeas, yogurt adds to the health quotient of this dish as it is great for digestion ad keeps you cool in summers. With a little prep, this salad makes for a quick fix on a hot summer’s day.

Soak kabuli chana overnight and boil, chop tomatoes and walnuts, dice an onion, shred iceberg lettuce and mix ingredients together. Add in baby spinach leaves and sun-dried tomatoes, if available.

To make the dressing, beat ½ a cup of yogurt, add crushed garlic and peppercorns, ¼ tsp mustard, the juice of half a lemon, finely chopped basil and salt to taste. Tata Salt Plus is a good option and can help you contribute to your daily iron intake requirement. Mix these ingredients together and pour generously over salad before serving.

Fresh Spiced Mango and Prawn Salad

Eat Breakfast

The king of fruits, mango is extremely nutritious seasonal fruit. Mangoes have an impressive nutritional profile. In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight.

Marinate prawns with a bit of salt, pepper, chilli powder and lime for about 15 minutes and toss in a frying pan or steam until cooked. Chop ripe mangoes, cucumbers and avocados if available into cubes, slice onions thinly, halve cherry tomatoes and mix together with the cooked prawns. Mangoes are rich in antioxidants and provide anti-inflammatory benefits while cucumbers are rich in electrolytes and help keep you hydrated, making them essential summer ingredients

For the dressing, mix together 1 tbsp olive oil, 1 tbsp of fresh lime or apple cider vinegar, crushed peppercorns, chilli flakes, finely chopped coriander and salt to taste. Drizzle this over the salad before serving.

Moong and Orange Salad

The protein in pulses make them a great addition to any salad. Moong is a great source of protein and essential vitamins like folate. Especially sprout moong beans as they contain an impressive antioxidant profile and may have as much as six times more antioxidants than regular moong beans. Additionally, seasonal oranges add fiber, vitamin C, thiamine, folate and additional antioxidants to this salad.

Blanch 1 cup of sprouted moong in hot water for 3 minutes. Thinly slice spring onions and red capsicum, cut a few peeled and deseeded orange wedges in half, roast peanuts and coarsely grate 1 carrot and cucumber. Mix all ingredients together. As an option, you can even add some non-vegetarian protein to the mix. Marinate chicken breast in ginger-garlic paste, salt and pepper. Coat in peanut butter and roast. Slice thinly and add to the salad.

For the dressing, take a clove of garlic, a bit of ginger, roasted black sesame, finely chopped green chilli and orange zest, and grind these together in a mortar. Mix in a tsp of soya sauce, ½ a tsp of honey and the juice of 1 lemon. Pour this over the salad and enjoy.

When it comes to nutrition, the ingredients you choose could make or break the meal. Choose fresh fruits and vegetables over packaged ones. For lentils, try the Tata Sampann range. They are unpolished so you get all the goodness and power of pulses. Make the most of what nature has to offer. Bon appétit!


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