Protein Rich Vegetable Salad

Salads are the most easy and tasty recipes that can be made with negligible efforts and time, and this is one of the prominent reasons I love them.
But, do you want that your salads not only provide you fiber, but a great proportion of protein too?
Then here’s “Protein and Fiber rich vegetable salad” for you.

Health Benefits

  • Promotes cell growth and regeneration.
  • Aids in weight loss and management.
  • Helps in lowering bad cholesterol levels.
  • Aids in improved heart health.
  • Aids in digestion.
  • Provides natural antimicrobial properties.

Ingredients

Raw peanuts1/4 cup
Mix veggies 1.5 cups
Olive oil1 tsp.
Pink saltTo taste.
Chili (Green/red) As per taste.
Chaat masalaTo taste.
Dried coconutSome
Tamarind chutney2-3 tsp.
Lemon juice1/2 lemon
Puffed rice1/4 cup
Besan sev (Optional)Handful
Fresh corianderSome

Directions

  • In a bowl, add peanuts, and water, let them soak for 3-4 hours or overnight.
  • Now, in a pan, add soaked peanut, and water, and heat it with the lid on.
  • Meanwhile chop the seasonal veggies, I have taken carrots, capsicum, onion, tomato, corns, and boiled potato.
  • In another pan, add some oil, and mustard seeds.
  • Once they start to crackle, add chopped onion, carrot, and capsicum.
  • Now, add some corns, and sauté them a bit.
  • Now, add some dried coconut to the pan.
  • Add boiled peanuts to the pan.
  • And at last, add chopped tomatoes and boiled potato to the pan.
  • Sprinkle the spices and seasonings as per choice and taste.
  • Now add puffed rice to the pan, and mix well.
  • Transfer the salad to the bowl.
  • Garnish it with Besan sev and coriander leaves.

Nutritional Information

  • Peanuts are enriched with the goodness of protein, fat, and fiber.
  • Veggies are jam-packed with the goodness of fiber, essential vitamins and minerals, and an ample number of antioxidants.
  • Tamarind is rich in essential micronutrients such as vitamin B1, B3, potassium, magnesium, phosphorus, and iron.
  • Coconut is rich in manganese, copper, iron, and plenty of antioxidants.
  • Lemon juice is a good source of vitamin C, fiber, and many beneficial plant compounds.
  • Puffed rice is an excellent source of calcium, vitamin D, and fiber.

Nutritional Calculations

CaloriesCarbohydratesProteinFat
630 Kcal96 gm25.37 gm39 gm

Serves =2-3

Calories= 210 Kcal/serve.

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