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Low Fat Hung Curd Paneer Salad
Lunch • India
How to Make Low Fat Hung Curd Paneer Salad (Traditional & Healthy Version)
Low Fat Hung Curd Paneer Salad is a refreshing, protein-rich vegetarian dish rooted in Indian culinary tradition. This salad combines creamy hung curd (dahi ka chakka) with soft paneer cubes, crisp seasonal vegetables, and a medley of spices for a nourishing meal or lunchbox favorite. Popular across urban and rural India, hung curd is a staple in Indian households, celebrated for its thick and luscious texture without the excess fat of regular curd. Paneer, also known as Indian cottage cheese, is a beloved source of protein and is commonly consumed during festivals like Navratri for its sattvic qualities. The addition of fresh veggies, coriander (dhaniya), and zesty lemon juice (nimbu ras) makes this salad not only vibrant in color but also bursting with authentic flavors. This salad is especially popular in North Indian homes but is enjoyed across the country due to its simplicity and health benefits. It's ideal for weight-watchers and those seeking wholesome meals without sacrificing taste. Whether served as a light lunch during the summer or as a side during festive feasts, Low Fat Hung Curd Paneer Salad stands out for its creamy texture, crunch, and subtle spice. Incorporating traditional Indian spices like roasted cumin (jeera) powder and black salt (kala namak), this dish celebrates the rich tapestry of Indian vegetarian cuisine while being light on the palate and easy on the stomach.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Hung curd (dahi ka chakka) (Low fat curd, water strained overnight)
- 100g Paneer (Homemade or store-bought, cut into cubes)
- 1/2 cup Cucumber (Finely chopped (kheera))
- 1/2 cup Tomato (Deseeded & finely chopped (tamatar))
- 1/4 cup Carrot (Grated (gajar))
- 1/4 cup Onion (Finely chopped (pyaz))
- 2 tbsp Fresh coriander leaves (Finely chopped (dhaniya))
- 1/2 tsp Roasted cumin powder (Bhuna jeera powder)
- 1/4 tsp Black salt (Kala namak)
- 1 tbsp Lemon juice (Nimbu ras)
- 1 small Green chili (Finely chopped (hari mirch, optional)) - optional
- to taste Salt
- 1/4 tsp Black pepper powder (Kali mirch)
Instructions
- 1
Prepare the hung curd by placing low fat curd in a muslin cloth and straining overnight in the refrigerator. Ensure all excess whey is removed for a thick consistency.
8 hours (overnight)
Use fresh homemade curd for best flavor and texture.
- 2
Cut the paneer into small cubes. To keep it soft, soak in warm water for 5 minutes and then drain.
5 minutes
Soaking paneer makes it softer and more palatable in salads.
- 3
Chop all vegetables: cucumber, tomato, onion, carrot, and green chili (if using). Grate the carrot for extra crunch.
5 minutes
Use fresh, seasonal vegetables for maximum nutrition and taste.
- 4
In a large mixing bowl, combine hung curd, paneer cubes, and all chopped vegetables.
2 minutes
Mix gently to avoid breaking paneer cubes.
Why This Dish is Healthy
This salad is a health-conscious choice as it combines high-protein paneer and probiotic-rich hung curd with fiber-packed vegetables. It is low in saturated fat and high in micronutrients, making it ideal for weight loss, diabetes management, and overall wellness. The absence of processed ingredients and the use of natural spices support healthy digestion and metabolism, making this dish an excellent fit for balanced Indian diets.
Low Fat Hung Curd Paneer Salad is an excellent source of high-quality vegetarian protein from paneer and hung curd. Hung curd is rich in calcium, probiotics, and vitamin B12, which support bone health and digestion. The mix of fresh vegetables adds dietary fiber, vitamin C, beta-carotene, and antioxidants. Using minimal oil and low-fat dairy keeps the calorie count low while providing essential nutrients, making it suitable for weight management and a heart-healthy diet.
Pro Tips
- 💡Tip 1: For the creamiest texture, make hung curd at home using fresh dahi.
- 💡Tip 2: Always soak paneer in warm water before adding to the salad for extra softness.
- 💡Tip 3: Add a pinch of chaat masala for an extra tangy flavor boost.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 24 hours. Mix well before serving. Not recommended to freeze as the texture of hung curd and vegetables may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
