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Paneer and Sprouts Salad
Lunch • India
How to Make Paneer and Sprouts Salad (Traditional & Healthy Version)
Paneer and Sprouts Salad is a vibrant, nutritious dish that beautifully blends the richness of paneer (Indian cottage cheese) with the wholesome goodness of moong sprouts. Originating from the ethos of Indian healthy eating, this salad is a delightful fusion of protein-packed ingredients and fresh vegetables, making it ideal for lunch. Paneer, known for its soft texture and mild flavor, is a staple across North India, while moong sprouts are widely used in Gujarati and Maharashtrian households for their digestive benefits. This salad is often enjoyed during Navratri fasting periods, and is becoming increasingly popular in wellness circles for its balanced macros and natural flavors. The taste profile of Paneer and Sprouts Salad is refreshingly tangy, mildly spicy, and creamy thanks to the paneer, with a crunchy bite from freshly sprouted moong and crisp veggies. It's a wonderful choice for those seeking a filling yet light meal, and can be easily customized for regional preferences. In India, salads like this are gaining popularity for their role in weight management and diabetic diets, making them perfect for calorie-conscious individuals. Serve this salad as a part of your festive lunch or as a wholesome meal after morning yoga, and savor the authentic flavors of Indian cuisine.
Ingredients(for 1 medium bowl per person)
- 100 grams Paneer (Indian cottage cheese)
- 1 cup Moong sprouts (Sprouted green gram)
- 1/2 cup Cucumber (Finely chopped (kheera))
- 1/2 cup Tomato (Finely chopped (tamatar))
- 1/4 cup Carrot (Grated (gajar))
- 1/4 cup Capsicum (Chopped (shimla mirch))
- 1 Green chillies (Finely chopped (hari mirch)) - optional
- 2 tablespoons Coriander leaves (Chopped (dhaniya))
- 1 tablespoon Lemon juice (Nimbu ras)
- 1/2 teaspoon Chaat masala (Optional for tangy flavor) - optional
- to taste Salt (Sendha namak for fasting)
- 1/4 teaspoon Black pepper powder (Kali mirch)
Instructions
- 1
Wash and drain the moong sprouts thoroughly. You can steam them lightly for 3-4 minutes if you prefer softer sprouts.
5 minutes
Steaming preserves nutrients and improves digestibility.
- 2
Cut paneer into small cubes. For a softer texture, soak cubes in warm water for 2 minutes and drain.
3 minutes
Soaking paneer makes it moist and tender.
- 3
Chop cucumber, tomato, carrot, capsicum, green chillies, and coriander leaves finely.
5 minutes
Uniform chopping enhances taste and appearance.
- 4
In a large mixing bowl, add steamed sprouts, paneer cubes, and all chopped vegetables.
2 minutes
Mix gently to avoid breaking paneer.
Why This Dish is Healthy
This salad is a healthy choice because it combines low-fat paneer and nutrient-dense moong sprouts with fresh vegetables. It is high in protein, moderate in healthy carbs, and low in saturated fat, supporting balanced nutrition. The use of lemon juice, coriander, and minimal spices keeps it natural and free from processed additives. Its high fiber content promotes fullness, making it excellent for lunch, especially for those aiming for weight loss or improved metabolic health.
Paneer and Sprouts Salad is a powerhouse of nutrition. Paneer offers high-quality protein and calcium, vital for bone health and muscle repair. Moong sprouts are rich in plant-based protein, fiber, and antioxidants, supporting digestion and immunity. Carrots and capsicum contribute vitamins A, C, and minerals, while cucumber keeps the salad hydrating and low in calories. The fiber from sprouts and vegetables aids satiety and gut health, making this salad ideal for weight watchers and diabetics.
Pro Tips
- 💡Tip 1: Use freshly made paneer for best flavor and texture.
- 💡Tip 2: Steaming sprouts enhances digestibility and taste.
- 💡Tip 3: Add lemon juice just before serving to keep the salad crisp and fresh.
Storage & Serving
Store salad in an airtight container in the refrigerator for up to 24 hours. Avoid storing with lemon juice to prevent sogginess; add fresh lemon before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
