These salad recipes start with one that can stand in for a light lunch: a chickpea and moong sprouts salad with crunchy vegetables, roasted peanuts and a lemon and chaat masala dressing. It is filling because the chickpeas and sprouts bring protein and fibre, not just leaves and water.
Further down sit seven shorter salads that cover most cravings, from a 5 minute kachumber to a Russian salad made lighter with curd, along with three dressings you can keep in the fridge. Every one has quantities, so you are not guessing at the counter.
8 hr 35 minServes 3Vegan281 kcal
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Recipe card
Chickpea and Sprouts Chaat Salad
Boiled chickpeas and moong sprouts tossed with cucumber, tomato, onion, pomegranate and peanuts in a tangy lemon and chaat masala dressing.
- Prep
- 15 min
- Cook
- 20 min
- Soaking the chickpeas overnight
- 8 hr
- Total
- 8 hr 35 min
- Serves
- 3
Ingredients
Makes 3 large bowls
For the salad
- ¾ cup kabuli chana (white chickpeas), drysoaked overnight
- 1 cup moong sprouts
- 1 medium cucumberdiced
- 1 medium tomatoseeds removed, diced
- ½ medium onionfinely chopped
- ½ green capsicumdiced
- 3 tbsp pomegranate arils
- 2 tbsp roasted peanutsskins rubbed off
- 1 green chillifinely chopped
- 3 tbsp coriander leaveschopped
For the dressing
- 1½ tbsp lemon juiceabout 1 lemon
- 1 tsp cold pressed mustard oil or olive oil
- ½ tsp roasted jeera (cumin) powder
- ½ tsp chaat masala
- ¼ tsp kala namak (black salt)
- saltto taste
You will need
- Pressure cooker
- Large mixing bowl
- Small jar for the dressing
Method
Soak the chickpeas
Rinse the chickpeas and soak them in 3 cups of water for 8 hours or overnight. They should double in size and split easily when pressed.
Cook them firm
Drain, add fresh water to cover by an inch and half a teaspoon of salt, and pressure cook on medium flame for 4 whistles. Let the pressure drop on its own. They should be soft inside but hold their shape; older chickpeas may need 1 or 2 more whistles.
Cool and drain
Drain the chickpeas well and spread them on a plate to cool for 10 minutes. Warm, wet chickpeas make the vegetables soggy and dilute the dressing.
Steam the sprouts
Steam or boil the moong sprouts for 3 minutes until just tender but still crunchy, then drain. Lightly cooked sprouts are easier to digest and safer than raw ones for most people.
Make the dressing
In a small jar shake the lemon juice, oil, jeera powder, chaat masala, black salt and a pinch of salt until it looks cloudy and combined.
Toss
Put the chickpeas, sprouts, cucumber, tomato, onion, capsicum and green chilli into a large bowl. Pour over the dressing and toss well from the bottom up.
Finish and serve
Taste and add more lemon or salt if needed. Top with pomegranate, peanuts and coriander right before serving so the peanuts stay crunchy.
Tips that make the difference
- Remove tomato seeds; they release water and turn the salad soggy within minutes.
- Short on time? Use about 2 cups (350 g) of ready boiled chickpeas from a can or pack, rinsed well, and skip the soaking.
- Salt the cucumber only at the end. Salt pulls water out of it quickly.
- Keep the dressing separate if you are packing it for lunch and mix just before eating.
- Add 100 g paneer cubes or a boiled egg for a more filling bowl.
Storing: Undressed, the chickpea and sprouts mix keeps 2 days in the fridge in a covered box. Dress it only before eating. Cooked chickpeas alone keep 3 days chilled or 2 months frozen in portions.
What makes healthy salad recipes actually filling
Most salads leave you hungry an hour later because they are mostly lettuce and cucumber. A healthy salad that works as a meal needs three things: a protein base (chickpeas, sprouts, paneer, tofu, egg or chicken), a crunchy element (raw vegetables, peanuts, seeds) and a dressing with enough tang and salt that you enjoy every bite.
Our nutrition estimate for the chickpea and sprouts salad works out to 281 kcal per bowl, protein near 14 g and fibre near 10 g. That makes it high in fibre and a fair source of protein. It works well for lunch with a glass of buttermilk, or before a light dinner from our healthy dinner recipes.
Sprouts salad recipe and chickpea salad recipe: getting the base right
Sprouting moong at home takes about two days. Soak half a cup of whole green moong for 8 hours, drain, and keep it covered in a damp cloth or a sprouting box in a warm corner. Rinse once or twice a day. Tails about a quarter inch long are perfect; longer sprouts turn bitter. In hot weather they sprout in a day, so check them morning and evening and discard any batch that smells sour or feels slimy.
For the chickpea salad, the most common mistake is overcooking. You want each chickpea whole, creamy inside and firm enough to toss. If yours turn mushy, mash them with lemon and spices and use them as a sandwich filling instead.
Seven more salad recipes with quantities
Each serves two unless noted.
Kachumber salad
Dice 1 cucumber, 1 tomato and 1 small onion very small and the same size. Add 1 chopped green chilli, 2 tbsp coriander, 1 tbsp lemon juice, 0.25 tsp roasted jeera powder and salt. Make it just before the meal; it is the classic side for dal, rice and rotis.
Quinoa salad recipe
Rinse 0.5 cup quinoa well, cook it covered with 1 cup water on a gentle flame, 12 to 15 minutes, until the tiny tails show, then cool. Mix in 0.5 cup each of diced cucumber and boiled corn, 0.25 cup diced red capsicum, 2 tbsp chopped mint, 1 tbsp olive oil, 1.5 tbsp lemon juice, salt and pepper.
Russian salad recipe (lighter, with curd)
Boil 1 cup mixed diced carrot, beans, peas and potato for 6 to 7 minutes until just tender and cool completely. Dress with 3 tbsp hung curd mixed with 2 tbsp eggless mayonnaise, 0.5 tsp mustard paste, a pinch of sugar, salt and pepper. Add 2 tbsp chopped pineapple or apple if you like. Using mostly curd cuts the mayonnaise, and most of its fat, by more than half compared with an all-mayo dressing.
Greek-style salad
Cut 1 cucumber, 1 tomato and 1 green capsicum into chunks and slice half a red onion thinly. Add 50 g paneer or feta cubes and a few black olives. Dress with 1 tbsp olive oil, 1 tbsp lemon juice or vinegar, 0.5 tsp dried oregano, salt and pepper.
Fruit salad recipe with chaat masala
Cut 1 apple, 1 banana, 1 cup papaya, 1 guava and a handful of grapes into bite-sized pieces. Sprinkle 0.5 tsp chaat masala, a pinch of black salt and roasted jeera powder, and squeeze half a lemon over. Eat within 30 minutes, before the banana and apple darken. For a sweet version for children, skip the masala and fold in 2 tbsp thick curd.
Caesar salad recipe, Indian style with curd dressing
Tear one head of lettuce (or use crisp cabbage and lettuce mixed). Whisk 4 tbsp hung curd with 1 grated garlic clove, 1 tsp mustard paste, 1 tsp lemon juice, 1 tbsp grated cheese, salt and lots of crushed pepper. Toss the leaves with the dressing and top with toasted bread cubes. For a chicken Caesar, or a simple chicken salad recipe, add 150 g chicken breast strips grilled or pan cooked for 6 to 8 minutes until no pink remains.
Egg salad recipe
Hard boil 4 eggs for 10 to 11 minutes, cool in cold water, peel and chop. Mix with 2 tbsp hung curd, 1 tsp mustard paste, 2 tbsp finely chopped onion, 1 tbsp coriander, salt, pepper and a pinch of red chilli powder. Eat it in a bowl with cucumber sticks or on toast.
Salad dressing recipes you can keep ready
Shake each in a clean glass jar. Quantities make enough for about four salads.
| Dressing | Mix | Keeps | Best with |
|---|---|---|---|
| Lemon chaat dressing | 4 tbsp lemon juice, 1 tbsp mustard or olive oil, 1 tsp chaat masala, 1 tsp roasted jeera powder, 0.5 tsp black salt | 4 days chilled | Sprouts, chana, kachumber, corn |
| Mint curd dressing | 0.5 cup hung curd, 2 tbsp mint paste, 1 small garlic clove grated, 0.5 tsp roasted jeera powder, salt | 2 days chilled | Cucumber, beetroot, paneer, potato |
| Honey mustard vinaigrette | 3 tbsp olive oil, 2 tbsp vinegar or lemon juice, 1 tsp mustard paste, 1 tsp honey, salt, pepper | 1 week chilled | Green salads, quinoa, Greek-style |
Oil-based dressings separate in the fridge. Let the jar sit out for 10 minutes and shake again before using.
Salad recipes for weight loss: portions, not promises
A salad helps with weight loss only if it replaces something heavier and keeps you full. Keep the protein portion generous, keep fried toppings, sev and sugary dressings small, and measure the oil: one teaspoon per bowl is enough to carry the flavour. A creamy mayonnaise dressing can add 150 kcal to an otherwise light bowl.
A salad and a drink can also make a balanced meal. Have a bowl alongside a protein shake on training days, or with one of our smoothie recipes at breakfast. For a hot meal, add a bowl of clear vegetable soup on the side.
Indian vegetable salad recipe ideas from the market
- Corn and peanut salad: 1 cup boiled corn, 2 tbsp roasted peanuts, diced onion, tomato, lemon and chaat masala.
- Beetroot and carrot salad: grate 1 beetroot and 1 carrot, add lemon, salt and a mustard seed and curry leaf tempering in 1 tsp oil.
- Raw papaya salad: shred 1.5 cups raw papaya, toss with lime juice, crushed peanuts, chopped chilli, a pinch of jaggery and salt.
- Soya chunks salad: toss boiled, squeezed soya chunks with onion, capsicum and the lemon chaat dressing. See the soya chunks recipe for how to prepare them.
- Paneer salad: pan sear 100 g paneer cubes without oil, toss with lettuce, cucumber and the mint curd dressing.
Questions cooks ask
Can I eat sprouts raw in a salad?
Many people do, but raw sprouts can carry bacteria because they grow in warm, moist conditions. Steaming them for 2 to 3 minutes keeps the crunch and makes them safer, especially for children, older people and during pregnancy.
How do I keep a salad from getting soggy?
Deseed tomatoes, pat vegetables dry, keep the dressing separate until serving, and add salt last. Crunchy toppings like peanuts go on at the very end.
Which salad is best for lunch boxes?
The chickpea and sprouts salad and the quinoa salad hold up best for 4 to 5 hours. Pack the dressing in a small separate container and keep the box cool.
Can I make salad dressing without oil?
Yes. A curd and mint dressing or plain lemon, chaat masala and black salt works without any oil. Oil helps the spices stick, so toss well.
Is fruit salad with chaat masala healthy?
It is a good snack with fibre and vitamins and no added sugar. Keep the portion to about one bowl, since fruit sugar adds up when you eat several fruits together.
What is the difference between kachumber and a regular green salad?
Kachumber is finely diced and seasoned with lemon, salt and spices, served as a side. A green salad is usually leaves and larger cut vegetables with an oil-based dressing.