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Hung Curd Vegetable Salad
Lunch • India
How to Make Hung Curd Vegetable Salad (Traditional & Healthy Version)
Hung Curd Vegetable Salad is a refreshing North Indian lunch dish that beautifully blends creamy hung curd (Greek-style dahi) with crisp, seasonal vegetables. Popular in Punjabi households, this salad is a staple during summer, especially for those looking to enjoy light yet nourishing meals. The process of hanging dahi to remove excess water yields a thick, rich curd base that’s perfect for absorbing flavors and spices. The dish is often served at family gatherings, festive lunches, and as a cooling side during Holi, owing to its vibrant colors and wholesome taste. The salad combines locally grown vegetables like gajar (carrot), kheera (cucumber), shimla mirch (capsicum), and onions, tossed together with fresh dhania (coriander leaves) and seasoned with chaat masala, jeera powder, and a hint of lemon. It’s not only visually appealing with its rainbow hues but also packs a punch of flavor—thanks to the tangy curd and Indian spice mix. Hung Curd Vegetable Salad is ideal for calorie-conscious eaters, vegetarians, and those seeking a protein-rich meal that’s low in fat. Its creamy texture and crunch make it a favorite during lunch hours, especially in North Indian homes.
Ingredients(for 1 medium bowl per person)
- 1 cup Hung curd (dahi) (thick strained curd)
- 1/2 cup Gajar (carrot) (finely chopped)
- 1/2 cup Kheera (cucumber) (peeled and diced)
- 1/4 cup Shimla mirch (capsicum) (finely chopped)
- 1/4 cup Pyaaz (onion) (finely chopped)
- 1/4 cup Tamatar (tomato) (deseeded and chopped)
- 2 tbsp Dhaniya (coriander leaves) (finely chopped)
- 1/2 tsp Chaat masala (for tangy flavor)
- 1/2 tsp Roasted jeera (cumin) powder (freshly ground)
- to taste Salt (sendha namak for fasting)
- 1/4 tsp Black pepper powder
- 1 tsp Lemon juice (nimbu ras)
Instructions
- 1
Place dahi (curd) in a muslin cloth, tie and hang it for 2-3 hours to drain excess water. You should get thick hung curd.
5 minutes
Use homemade dahi for best flavor and nutrition.
- 2
Wash and finely chop all vegetables: gajar, kheera, shimla mirch, pyaaz, and tamatar. Ensure uniform size for even mixing.
10 minutes
Chop veggies just before mixing to retain crunch.
- 3
In a mixing bowl, add the hung curd. Whisk it gently to smoothen.
2 minutes
Do not over-whisk; keep the curd creamy.
- 4
Add all chopped vegetables to the hung curd. Sprinkle chaat masala, roasted jeera powder, salt, and black pepper.
3 minutes
Adjust spices as per your taste and health needs.
Why This Dish is Healthy
This salad is a health-conscious choice, packed with protein and fiber, yet low in saturated fat and calories. Hung curd is known for its probiotic properties, which support digestion and immunity. By using fresh, raw vegetables, the dish preserves essential vitamins and minerals. The absence of processed ingredients and natural flavorings make it ideal for weight loss, diabetes management, and overall wellness. It’s a perfect lunch for those seeking a balanced, nutritious Indian meal.
Hung Curd Vegetable Salad is rich in protein from hung dahi, making it a great meat-free source for vegetarians. The assortment of vegetables adds dietary fiber, vitamin A (from carrots), vitamin C (from capsicum and lemon), and minerals like potassium. The use of low-fat curd and minimal oil or heavy dressings ensures a low-calorie, heart-friendly dish. Roasted jeera aids digestion, while coriander leaves bring antioxidants. The salad is naturally gluten-free (unless cross-contamination) and supports gut health due to probiotics in curd.
Pro Tips
- 💡Tip 1: Use fresh, homemade hung curd for best taste and nutrition.
- 💡Tip 2: Chop vegetables finely and uniformly for a pleasant texture.
- 💡Tip 3: Chill the salad before serving to enhance flavors and keep it refreshing.
Storage & Serving
Store in an airtight container in the refrigerator for up to 24 hours. Stir before serving. Avoid freezing as curd may separate.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
