5 Healthy Indian Salads for Weight Loss
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If you’re looking for some new vibrant and fresh salads this compilation of Indian salad recipes for weight loss can really brighten up the search.
These Indian salad ideas are incredible options to add to your meals. They’re part of authentic cuisine and full of wonderful spices and flavours.
A salad isn’t always associated with Indian food but all the Indian salad recipes are super easy to make and extremely delicious. They contain only simple ingredients in the most amazing combinations.
Healthy Indian salad recipes for weight loss
All these recipes contain no more than 500-600 calories to make sure everything consumed counts.
You can feel relaxed about your weight loss goals as these Indian salad recipes incorporate protein and fibre so that you get the right nutrition and aren’t hungry an hour later.
If you want more vegetarian recipes and weight loss tips, check out this free vegetarian weight loss meal plan.
What’s really impressive is that the dressings for these Indian salads include some oil, lemon or lime juice, herbs and spices which you can easily find in the kitchen.
If you want a salad to go with Indian food, these Indian vegetarian salad recipes can be great side dishes for all kinds of meals. Check out this compilation of 10 Indian recipes for weight loss as well!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
Tips for making the best salads
You can create your own salads or revamp our Indian salad recipes. Just remember some of these tips to make the healthiest possible versions:
- use ingredients high in fibre and protein to stay satiated for longer
- get some crunch (and that extra protein) in by using roasted chickpeas, some kind of nuts, seeds, croutons or different crunchy vegetables
- you can soak herbs in ice water for about 15-20 minutes to make them extra fresh or revive wilted herbs
- add colour with greens, tomatoes, carrots, berries for various nutrients and flavours
- get the balance right in the dressing by combining something sweet, sour, spicy and salty
So get ready to create the most appetizing Indian vegetarian salads for a healthy weight loss lunch or for any occasion!
1. Spicy Indian Tofu Red Quinoa Salad
Ready in: 25 minutes
Recipe by: MyPlantifulCooking
Bonus: high-protein and wholesome
197 calories per serving
Flavorful and refreshing, this spicy Indian red quinoa salad is paired with crispy tofu and a delicious zesty curry dressing! Both instructions for cooking quinoa in Instant pot and on stovetop included.
2. Kosambari Recipe
Recipe by: RachnaCooks
Bonus: very nutritious and quick
591 calories per serving
This is a fresh and tasty salad made with soaked and uncooked lentils and chopped vegetables. Do try it.
3. Kachumber Salad Recipe
Ready in: 10 minutes
Recipe by: SpoonsOfFlavor
Bonus: vegan, gluten-free, oil-free, super quick
105 calories per serving
A refreshing combination of some freshly chopped vegetables and herbs. It is oil-free, nut-free, vegan, and goes perfectly with almost every meal.
4. Kala Chana Chaat Recipe
Ready in: 15 minutes
Recipe by: YummyTalesOfTummy
Bonus: packed with protein, gluten-free, oil-free
434 calories per serving
Kala chana chaat is a gluten free, vegan, oil free, protein packed, easy to make chaat. It can be served as breakfast or snack too.
5. Dal Khichdi & Kachumber Salad
Bonus: high in protein and fibre, comforting
337 calories per serving
Dal khichdi is a great weight loss dinner! It’s healthy, light but still filling, and a source of complete protein. You can try it right away:
Ingredients
For the khichdi
- 1 tbsp vegetable oil
- 1 small onion (finely chopped)
- 3 clove garlic (crushed)
- 1.5 inch ginger, fresh (peeled and finely grated) (1.5 inch = 4cm)
- ½ green chili (finely chopped)
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 1 tsp turmeric
- ½ tsp cinnamon
- ⅓ cup basmati rice (⅓ cup = 75g)
- ¼ cup red lentils (¼ cup = 50g)
- 3.5 cup vegetable broth (3.5 cup = 700ml)
- 7 oz spinach (7oz = 200g)
- ½ lemon, juiced
- Salt and pepper to taste
For the kachumber salad:
- 1 medium tomato (roughly chopped)
- ¼ cucumber (seeds removed and cut into small pieces)
- 1 small handful coriander leaves (roughly chopped)
- 1 small handful mint, fresh (roughly chopped)
- ½ lemon, juiced
Instructions
- To make the khichdi, heat the oil in a large saucepan over medium high heat.1 tbsp vegetable oil
- Once hot, add the onion and cook until soft and golden brown, 5-6 minutes.1 small onion
- Add the garlic, ginger, chili, cumin seeds, mustard seeds, turmeric and cinnamon and cook until aromatic, 2 minutes.3 clove garlic, 1.5 inch ginger, fresh, ½ green chili, 1 tsp cumin seeds, 1 tsp mustard seeds, 1 tsp turmeric, ½ tsp cinnamon
- Stir through the rice and lentils and coat in all the spices.⅓ cup basmati rice, ¼ cup red lentils
- Add the vegetable broth and season with salt and pepper. Bring to a simmer, cover with a lid and simmer for 25-30 minutes, stirring regularly.3.5 cup vegetable broth, Salt and pepper to taste
- Remove the lid and continue to cook for a further 5-10 minutes, until slightly thickened and the flavour has intensified. The rice and lentils should be completely soft and breaking down to create a creamy, porridge-like consistency.
- Stir through the spinach until wilted.7 oz spinach
- Add the lemon juice then taste and season with more salt and pepper if you like.½ lemon, juiced, Salt and pepper to taste
- Meanwhile, combine the ingredients for the salad, season with salt and pepper and set aside.1 medium tomato, ¼ cucumber, 1 small handful coriander leaves, 1 small handful mint, fresh, ½ lemon, juiced
- Divide the khichdi between 2 bowls and top with the salad.
NOTES
Nutrition
Hope these Indian salad recipes for weight loss give you a boost of deliciousness and freshness (and if you want more of this, check out our vegetarian lunch ideas for weight loss too!)! Feel free to share any other Indian salad ideas and tips for making the best salads with us.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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