Mixed Vegetable Salad with Yoghurt Dressing
Lunch • India
How to Make Mixed Vegetable Salad with Yoghurt Dressing (Traditional & Healthy Version)
Mixed Vegetable Salad with Yoghurt Dressing, known locally as 'Sabzi Salad dahi ke saath', is a vibrant and nutritious dish popular across India. This refreshing salad combines a variety of seasonal vegetables such as kheera (cucumber), tamatar (tomato), gajar (carrot), and shimla mirch (capsicum), tossed together with a creamy, tangy yoghurt (dahi) dressing infused with Indian spices. Traditionally served as a light lunch or side dish, it is especially favored during the hot summer months for its cooling properties. Indian salads have been integral to festive thalis and everyday meals, offering a balance of taste and health. The addition of dahi not only enhances the flavor but also provides probiotics, making this salad a wholesome choice. It is commonly prepared during festivals like Holi and Diwali, when light and fresh options are preferred. Its versatility allows for regional variations, with ingredients adapted based on local produce. The combination of crunchy vegetables and spiced yoghurt creates a delightful taste and texture, making this salad a staple in Indian households for those seeking a healthy yet flavorful meal.
Ingredients(for 1 medium bowl per person)
- 1 cup Cucumber (kheera) (peeled & diced)
- 1/2 cup Carrot (gajar) (finely chopped)
- 1/2 cup Tomato (tamatar) (diced)
- 1/4 cup Capsicum (shimla mirch) (chopped)
- 1/4 cup Onion (pyaz) (finely chopped) - optional
- 2 tbsp Fresh coriander (dhaniya) (finely chopped)
- 1 cup Yoghurt (dahi) (preferably homemade)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- 1 Green chilli (hari mirch) (finely chopped) - optional
- to taste Salt
- 1 tsp Lemon juice (nimbu ras) (freshly squeezed)
Instructions
- 1
Wash and peel all vegetables. Dice cucumber, carrot, tomato, and capsicum evenly for uniform texture.
5 minutes
Use fresh, firm vegetables for best crunch.
- 2
Transfer chopped vegetables into a large mixing bowl. Add finely chopped onion, coriander, and green chilli if desired.
3 minutes
For milder flavor, omit green chilli and onion.
- 3
In a separate bowl, whisk yoghurt until smooth. Add roasted cumin powder, black salt, regular salt, and lemon juice.
4 minutes
Use hung curd for a thicker dressing.
- 4
Pour the yoghurt dressing over the mixed vegetables. Toss gently to coat all ingredients evenly.
3 minutes
Do not overmix to maintain vegetable crunch.
Why This Dish is Healthy
Choosing this salad means opting for a meal high in fiber, vitamins, and minerals, while keeping calories low. The use of dahi boosts protein content and supports gut health. Fresh vegetables ensure a dose of micronutrients with every bite, helping maintain energy levels and hydration. As it’s free from heavy oils and processed ingredients, it fits perfectly into weight loss, diabetic, and heart-friendly diets.
This Mixed Vegetable Salad with Yoghurt Dressing is packed with essential nutrients. Cucumbers and carrots provide fiber and vitamins A and C, while tomatoes add lycopene and antioxidants. Yoghurt (dahi) is rich in protein, calcium, and probiotics, supporting digestive health. Roasted cumin aids in metabolism, and coriander offers additional minerals. With minimal fat and no added sugars, this salad is low in calories, making it suitable for weight management. It’s also gluten-free and can be adapted for vegan diets.
Pro Tips
- 💡Tip 1: Use homemade dahi for best flavor and probiotics.
- 💡Tip 2: Add a few mint leaves for extra freshness.
- 💡Tip 3: Chill the salad before serving for a cooling effect.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Avoid storing for longer as vegetables may release water and the salad can become soggy.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
