Guava Salad
Lunch • India
How to Make Guava Salad (Traditional & Healthy Version)
Guava Salad, known as 'Amrood ka Salad' in Hindi, is a refreshing and nutrient-rich lunch option that has gained popularity across India for its vibrant flavors and health benefits. Traditionally, guava is enjoyed raw or sprinkled with masala, but this salad elevates it by combining ripe amrood with regional spices, fresh vegetables, and a squeeze of nimbu (lemon). The dish is commonly prepared during the winter months in North India when guavas are in season, making it a staple in many households. With its crunchy texture and tangy-sweet taste, Guava Salad is celebrated for its ability to awaken the palate and provide a burst of freshness. It is often served during festivals like Lohri and Makar Sankranti, where light and healthy salads are favored alongside heavier festive dishes. This salad is a wonderful choice for calorie-conscious individuals, vegetarians, and anyone seeking a wholesome midday meal. Its simple preparation, minimal cooking time, and adaptability to local produce make it a beloved dish for both urban and rural families.
Ingredients(for 1 medium bowl (approx. 150g per serving))
- 2 medium Guava (Amrood) (firm, ripe)
- 1 small Cucumber (Kheera) (peeled and chopped)
- 1 medium Tomato (Tamatar) (deseeded and diced)
- 1/2 small Red onion (Pyaaz) (finely chopped)
- 2 tbsp Fresh coriander (Dhaniya) (chopped)
- 1 Green chili (Hari mirch) (finely chopped) - optional
- 1 tbsp Lemon juice (Nimbu ras) (freshly squeezed)
- 1/2 tsp Rock salt (Kala namak) (for authentic flavor)
- 1/2 tsp Roasted cumin powder (Bhuna jeera)
- 1/4 tsp Black pepper powder (Kali mirch)
Instructions
- 1
Wash the guavas thoroughly. Cut them into halves, remove any seeds, and dice them into bite-sized pieces.
3 minutes
Choose firm guavas to avoid mushiness.
- 2
Peel and chop cucumber. Dice tomato and finely chop onion. Place all chopped vegetables in a large mixing bowl.
4 minutes
Deseed the tomato to prevent excess moisture.
- 3
Add chopped green chili and fresh coriander to the bowl for extra zest and aroma.
2 minutes
Skip green chili for a milder, kid-friendly salad.
- 4
Sprinkle rock salt, roasted cumin powder, and black pepper over the mixture.
1 minute
Roasting cumin enhances flavor and aids digestion.
Why This Dish is Healthy
This Guava Salad is a healthy lunch option because it relies on fresh, seasonal produce and traditional Indian spices instead of heavy dressings or oils. With no added sugar, minimal salt, and plenty of fiber, it supports weight management, heart health, and blood sugar control. The salad is vegetarian, easily adaptable for vegans, and suitable for those monitoring calorie intake. Its high vitamin content and natural antioxidants make it a superfood meal for everyday wellness.
Guava Salad is packed with nutritional benefits. Guava is high in vitamin C, vitamin A, and dietary fiber, supporting immunity and digestion. Cucumber and tomato add hydration, potassium, and antioxidants, while onions and coriander offer anti-inflammatory properties. The salad is low in calories, virtually fat-free, and provides a moderate amount of carbohydrates for sustained energy. Roasted cumin aids digestion, and lemon juice boosts iron absorption. This combination makes it an ideal choice for a health-conscious diet.
Pro Tips
- 💡Tip 1: Use firm, ripe guavas for best texture and flavor.
- 💡Tip 2: Add roasted peanuts or chana for a protein boost.
- 💡Tip 3: Mix the salad just before serving to retain freshness and crunch.
Storage & Serving
Guava Salad is best enjoyed fresh. If needed, store in an airtight container in the refrigerator for up to 6 hours. Avoid storing overnight as guava and cucumber can become watery and lose crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 78.0 kcal |
