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Greek Yogurt Paneer Salad
Lunch • India
How to Make Greek Yogurt Paneer Salad (Traditional & Healthy Version)
Greek Yogurt Paneer Salad is a refreshing and nutritious vegetarian dish that blends the creamy texture of paneer (Indian cottage cheese) with the tangy goodness of Greek yogurt, vibrant veggies, and aromatic Indian spices. This salad is becoming increasingly popular in urban India, especially among those seeking healthy lunch options with high protein and low calories. Traditionally, paneer is a staple in North Indian households, often used in festive dishes like shahi paneer or palak paneer. Here, it is paired with Greek yogurt—a thick, protein-rich dahi—that adds a cool, smooth flavor and a probiotic boost. Perfect for lunch, especially during warm weather or festivals like Holi and Diwali when lighter, refreshing meals are preferred, this salad caters to health-conscious foodies who want authentic Indian flavors without heaviness. The use of local vegetables like kheera (cucumber), tamatar (tomato), and pyaz (onion), along with coriander, makes it regionally adaptable. With its balance of creamy, crunchy, and spicy notes, Greek Yogurt Paneer Salad is a celebration of Indian culinary diversity and modern wellness trends, suitable for both everyday meals and festive occasions.
Ingredients(for 1 medium bowl per person)
- 200 grams Paneer (Indian cottage cheese)
- 1 cup Greek Yogurt (dahi) (thick strained yogurt)
- 1 medium Cucumber (kheera) (finely diced)
- 1 medium Tomato (tamatar) (deseeded and diced)
- 1 small Onion (pyaz) (finely chopped)
- 1 small Carrot (gajar) (grated)
- 2 tbsp Fresh coriander (dhaniya) (finely chopped)
- 1 Green chili (hari mirch) (finely chopped) - optional
- 1/2 tsp Black salt (kala namak)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- as needed Salt
- 1 tsp Olive oil (optional for extra richness) - optional
Instructions
- 1
Cut paneer into small cubes and lightly sauté on a tawa for 2-3 minutes until golden. Let it cool.
5 minutes
Use low heat to avoid paneer becoming chewy.
- 2
Wash, peel, and finely dice cucumber, tomato, and onion. Grate the carrot.
5 minutes
Remove tomato seeds to prevent salad from becoming watery.
- 3
In a large mixing bowl, combine Greek yogurt (dahi) and lemon juice. Whisk until smooth.
2 minutes
Whisk yogurt well for a creamy texture.
- 4
Add sautéed paneer, chopped vegetables, dhaniya, and green chili (if using) to the bowl.
3 minutes
Mix gently to avoid breaking paneer cubes.
Why This Dish is Healthy
This salad is a healthy choice because it uses minimally processed ingredients, high-protein paneer and Greek yogurt, and a variety of fresh vegetables without any fried or refined foods. The inclusion of roasted spices instead of heavy dressings ensures Indian flavors with less sodium and fat. It's filling yet light, making it perfect for lunch or a post-workout meal. Its low GI ingredients are suitable for diabetics and those aiming for weight loss.
Greek Yogurt Paneer Salad is rich in protein from paneer and Greek yogurt, making it ideal for muscle repair and satiety. The salad is packed with fiber from fresh vegetables like kheera, gajar, and tamatar, which aid digestion and weight management. It provides essential vitamins such as vitamin A (from carrots), vitamin C (from lemon and tomatoes), and minerals like calcium and potassium. Probiotics in dahi promote gut health, while the use of spices like kala namak and jeera boosts metabolism. The dish is low in unhealthy fats and suitable for calorie-conscious individuals.
Pro Tips
- 💡Tip 1: Use freshly made paneer for best texture and taste.
- 💡Tip 2: Allow the salad to chill for at least 10 minutes to develop flavors.
- 💡Tip 3: Adjust spice level to suit your palate and add mint for extra freshness.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 24 hours. Avoid freezing, as paneer and yogurt texture may change. Mix before serving if stored.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
