📸 Image coming soon for Paneer and Cucumber Salad with Yogurt Dressing
Paneer and Cucumber Salad with Yogurt Dressing
Lunch • India
How to Make Paneer and Cucumber Salad with Yogurt Dressing (Traditional & Healthy Version)
Paneer and Cucumber Salad with Yogurt Dressing is a refreshing, protein-rich dish hailing from North India. This vibrant salad brings together the creamy goodness of paneer (Indian cottage cheese), the cooling crunch of kheera (cucumber), and the tangy taste of dahi (yogurt), making it a delightful addition to any lunch menu. Traditionally, such salads are enjoyed during the sweltering summer months, especially in Punjabi households, when light and hydrating meals are preferred. Perfect for those who seek a healthy yet flavorful vegetarian lunch, this salad is naturally gluten-free and can be easily adapted for various dietary needs. The yogurt dressing, flavored with roasted jeera (cumin) and fresh dhania (coriander), not only enhances the taste but also aids in digestion. Paneer and cucumber salad is often prepared during festivals like Holi and Baisakhi, where cool, wholesome dishes take center stage, keeping the spirit of Indian festivity alive while promoting wellness. This recipe is quick to assemble, making it ideal for busy weekdays or as a side for special occasions.
Ingredients(for 1 medium bowl per person)
- 100 grams Paneer (homemade or store-bought) (cut into small cubes)
- 1 large Cucumber (kheera) (peeled and diced)
- 1 small Carrot (gajar) (grated) - optional
- 1/2 cup Fresh yogurt (dahi) (thick, hung curd preferred)
- 1/2 teaspoon Roasted cumin powder (jeera powder)
- 1/4 teaspoon Black salt (kala namak)
- 1 small Green chili (finely chopped; adjust for spice) - optional
- 2 tablespoons Fresh coriander leaves (dhania) (finely chopped)
- 1 teaspoon Lemon juice (nimbu ka ras) (freshly squeezed)
- to taste Salt
- 1/4 teaspoon Black pepper (freshly ground) - optional
Instructions
- 1
Cut the paneer into small cubes and lightly toss with a pinch of salt and black pepper. Set aside.
2 minutes
Use homemade paneer for softer texture and richer taste.
- 2
Peel and dice the cucumber into small pieces. Grate the carrot if using, and finely chop the coriander leaves and green chili.
5 minutes
Remove the seeds from cucumber for extra crunch and to prevent salad from turning watery.
- 3
In a large mixing bowl, combine the paneer cubes, diced cucumber, grated carrot, and half of the chopped coriander leaves.
2 minutes
Toss gently to avoid crumbling the paneer.
- 4
Prepare the yogurt dressing by whisking together thick dahi, roasted cumin powder, black salt, lemon juice, a pinch of salt, and green chili (if using) in a separate bowl.
3 minutes
Use hung curd for a creamier dressing.
Why This Dish is Healthy
Paneer and Cucumber Salad with Yogurt Dressing is a low-calorie, nutrient-dense option for lunch. It’s rich in protein, calcium, and vitamins, keeping you full longer while supporting metabolism and muscle maintenance. The yogurt dressing provides probiotics for digestive health, and the raw vegetables ensure you get plenty of fiber, making this dish an excellent choice for weight loss, diabetes management, and overall well-being.
This salad is packed with high-quality protein from paneer and probiotics from yogurt, supporting muscle health and gut wellness. Cucumbers and carrots provide vitamins A and C, essential for immunity and skin health, along with dietary fiber to aid digestion. The absence of oil and minimal use of salt make it suitable for heart-healthy diets. Fresh herbs add antioxidants, and the use of black salt and lemon juice enhances mineral absorption.
Pro Tips
- 💡Tip 1: For extra freshness, use homemade paneer and hung curd.
- 💡Tip 2: Add a pinch of freshly ground black pepper for a subtle kick.
- 💡Tip 3: Chill the salad for at least 10 minutes before serving for best flavor.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 8 hours. Mix dressing and vegetables just before serving to maintain freshness and crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |





