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
- 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)
- 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)
- to taste Salt
- 1 tsp Lemon juice (nimbu ras) (freshly squeezed)
Step-by-step instructions
Step 1 · Wash and peel all vegetables
Wash and peel all vegetables. Dice cucumber, carrot, tomato, and capsicum evenly for uniform texture.
Step 2 · Transfer chopped vegetables into a large mixing bowl
Transfer chopped vegetables into a large mixing bowl. Add finely chopped onion, coriander, and green chilli if desired.
Step 3 · In a separate bowl
In a separate bowl, whisk yoghurt until smooth. Add roasted cumin powder, black salt, regular salt, and lemon juice.
Step 4 · Pour the yoghurt dressing over the mixed vegetables
Pour the yoghurt dressing over the mixed vegetables. Toss gently to coat all ingredients evenly.
Step 5 · Let the salad rest for 10-15 minutes in the refrigerator to allow f...
Let the salad rest for 10-15 minutes in the refrigerator to allow flavors to blend and salad to chill.
Step 6 · Before serving
Before serving, garnish with extra coriander and a sprinkle of roasted cumin powder.
Step 7 · Serve immediately as a light lunch or side dish
Serve immediately as a light lunch or side dish. Pair with roti or enjoy solo.
Why this recipe 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.
A note on tradition
Salads like this are a staple in Indian homes, especially during summer and festival seasons like Holi when lighter meals are preferred. Regional variations may include local vegetables such as beetroot in Bengal or radish (mooli) in Punjab. The use of dahi is widespread across North India, celebrated for its cooling effect and digestive benefits. This salad is often served alongside festive thalis and is valued for its simplicity and healthfulness.