Hung Curd Paneer Salad
Lunch • India
How to Make Hung Curd Paneer Salad (Traditional & Healthy Version)
Hung Curd Paneer Salad is a refreshing and nutritious North Indian dish, perfect for lunch during the warmer months. Originating from the Punjab region, it combines creamy hung curd (chakka) and soft paneer (cottage cheese), tossed with fresh vegetables and aromatic spices. Traditionally served as a light meal or side, this salad is a staple in health-conscious Indian households, especially during festivals like Holi or as a cooling accompaniment in summer thalis. The dish celebrates the richness of Indian dairy, using homemade dahi strained to perfection for hung curd, and fresh paneer often made from locally sourced milk. Its vibrant colors and flavors are a testament to Indian culinary diversity, with each bite offering a mix of tangy, spicy, and creamy textures. Hung Curd Paneer Salad is not only delicious but also easy to prepare, making it a favorite for busy families and those tracking their calorie intake. Its adaptability to regional tastes—such as adding chaat masala in Delhi or kasuri methi in Punjab—adds to its popularity across the country. This salad is ideal for lunch, providing sustained energy and keeping you full without heaviness. It fits perfectly into a vegetarian diet and can be customized for festivals or everyday meals. Whether served during Navratri fasting or as a light meal after a festive feast, Hung Curd Paneer Salad is a wholesome, authentic Indian recipe that brings together tradition, taste, and health.
Ingredients(for 1 bowl per person (approx. 200g))
- 1 cup Hung curd (chakka) (Dahi strained overnight)
- 100 g Paneer (Homemade or store-bought)
- 1 medium Cucumber (Kheera, finely chopped)
- 1 medium Tomato (Tamatar, deseeded and chopped)
- 1 small Carrot (Gajar, grated)
- 1/2 medium Capsicum (Shimla mirch, finely chopped)
- 1 small Onion (Pyaz, finely chopped) - optional
- 2 tbsp Fresh coriander leaves (Dhaniya patta, chopped)
- 1 Green chili (Hari mirch, finely chopped) - optional
- 1/2 tsp Roasted cumin powder (Bhuna jeera powder)
- 1/4 tsp Black salt (Kala namak)
- 1/2 tsp Chaat masala (Optional for extra tang) - optional
- to taste Salt (Sendha namak for fasting)
- 1 tbsp Lemon juice (Nimbu ras)
Instructions
- 1
Prepare hung curd by straining dahi overnight in a muslin cloth until thick and creamy.
8 hours (overnight)
Use homemade curd for best flavor and nutrients.
- 2
Cut paneer into small cubes. If desired, lightly toss paneer cubes in a tawa for 2 minutes to enhance texture.
2 minutes
Use fresh, soft paneer for a melt-in-the-mouth experience.
- 3
Finely chop cucumber, tomato, carrot, capsicum, onion, and green chili. Grate carrot for extra crunch.
5 minutes
Remove seeds from tomato to avoid excess moisture.
- 4
In a large mixing bowl, combine chopped vegetables, paneer cubes, and hung curd.
2 minutes
Mix gently to avoid breaking paneer.
Why This Dish is Healthy
This salad is a healthy choice because it combines protein-rich paneer and probiotic hung curd with fiber-filled vegetables. It is low in calories, supports weight management, and is ideal for vegetarians seeking balanced nutrition. No deep-frying or heavy oils are involved, making it heart-friendly. The use of spices like cumin and coriander not only adds flavor but also boosts metabolism and digestion, making it perfect for those tracking their macros.
Hung Curd Paneer Salad is packed with high-quality protein from paneer and hung curd, essential for muscle repair and satiety. The fresh vegetables provide a dose of fiber, vitamins A and C, potassium, and antioxidants, supporting digestive health and immunity. Using roasted cumin and lemon juice enhances absorption of nutrients and aids digestion. The dish is low in saturated fat and carbohydrates, making it suitable for calorie-conscious individuals. It contains calcium, magnesium, and probiotics from curd, promoting bone health and gut flora.
Pro Tips
- 💡Tip 1: Use homemade hung curd for best flavor and probiotic benefits.
- 💡Tip 2: Chill the salad for at least 30 minutes before serving for enhanced taste.
- 💡Tip 3: Add pomegranate seeds (anar) for festive color and extra nutrition.
Storage & Serving
Store in an airtight container in the refrigerator for up to 24 hours. Stir before serving. Avoid freezing as paneer and curd may lose texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
