These Cold Salads Will Keep You Going In The Hot Summer Days
Salad recipes that are fun, delicious and, of course, healthy
Quinoa and Pepper Salad
Made with the ‘super seed’ quinoa and antioxidant-rich bell peppers, this salad checks all the boxes for healthy eating.
While quinoa contains essential amino acids that your body cannot synthesize, bell peppers are packed with vitamin A and vitamin C. You can eat this salad as a side dish or even as a main course. Add shredded chicken or a boiled egg for a protein boost.
How to: Boil 1 cup of quinoa in a deep pan as per the instructions on the packet. Quinoa needs to be cooked just like rice. For every 1 cup of quinoa, you need 2 cups of water. Let it soak all the water, drain the excess water, and set aside to cool.
Chop ½ yellow bell pepper, ½ red bell pepper and 1 small onion into ½-inch pieces. Slice 5-6 pitted black olives, 3-4 gherkins (or ½ chopped cucumber) and finely chop 4-5 jalapenos.
For the dressing, in a salad bowl, combine 2 tablespoons of low-fat mayonnaise, 1 tablespoon of apple cider vinegar, ½ teaspoon of salt and pepper, 1 teaspoon of sriracha sauce or sweet chilli sauce and 1 teaspoon of honey. Whisk well till it’s a smooth sauce.
In a bowl, combine quinoa, vegetables and the dressing and mix well. Serve the salad garnished with crushed nacho chips or crushed lavash.
Asian Raw Papaya Salad
A staple in Asian cuisine, raw papaya is a powerhouse of enzymes. This fibre-rich, low-calorie fruit is great for the digestive system as it helps with gut-related issues, such as chronic constipation, acidity, piles and diarrhoea.
Also packed with essential minerals and vitamins, this underrated fruit can be used in a variety of ways in everyday cooking—such as salads, in pulses and legumes, in meats and chicken and so on.
How to: In a mortar, lightly pound 6 garlic cloves (or use a mixer grinder on slow,) then add 2 red chillies and pound again. To this, add 4 tablespoons of powdered jaggery, 6 tablespoons of lemon juice, 1 tablespoon of sesame oil, 4 tablespoons of soya sauce and 1 tablespoon of vinegar, and pound till it becomes a coarse paste. Add 5 tablespoons of roasted peanuts and lightly pound again. Mix the dressing well.
To a mixing bowl, add 1 small finely shredded papaya (you can use a vegetable shredder), 2 chopped tomatoes, 5-6 blanched and sliced green beans and the salad dressing. Sprinkle salt and pepper and toss well. Chill and serve, garnished with roasted peanuts.