Paneer Salad with Curd

Name: Paneer Salad with Curd
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Indian
Ingredients: Paneer Salad with Curd

Lunch • India

210

KCAL

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How to Make Paneer Salad with Curd

Traditional + healthy version with step-by-step photos · 35 min total · 2 servings

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How to Make Paneer Salad with Curd (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Easy

Paneer Salad with Curd is a refreshing and nutritious lunch option rooted in North Indian cuisine. This dish blends the rich creaminess of paneer (Indian cottage cheese) with the cooling, probiotic goodness of dahi (curd), making it ideal for hot Indian summers and health-conscious diets. Traditionally, North India is known for its use of dairy products like paneer and curd, especially in Punjab and Uttar Pradesh, where salads and raitas are often served alongside main meals. The salad features crisp vegetables such as kheera (cucumber), tamatar (tomato), pyaz (onion), and capsicum, tossed with soft paneer cubes and a tangy, spiced curd dressing. The combination provides a symphony of textures and flavors—creamy, crunchy, tangy, and mildly spiced with chaat masala and kala namak (black salt). Perfect for lunch, Paneer Salad with Curd is not just delicious but also aligns with modern Indian dietary trends, focusing on balanced nutrition and lighter meals. It is a popular choice during festivals like Holi and Diwali, when lighter, cooling dishes are preferred alongside heavier mains. This healthy recipe is easy to prepare and can be customized for weight loss, diabetic-friendly, or kid-friendly versions. Its regional roots and adaptability make it a staple in Indian homes, celebrated for both its taste and health benefits.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: dairy

Ingredients(for 1 medium bowl per person)

150 grams Paneer (Indian cottage cheese) (fresh homemade paneer preferred)
1 cup Dahi (Curd) (fresh, low-fat if desired)
1 medium Kheera (Cucumber) (peeled and diced)
1 large Tamatar (Tomato) (diced)
1 small Pyaz (Onion) (finely chopped)
1 medium Capsicum (Bell Pepper) (diced)
2 tablespoons Dhanya (Coriander leaves) (finely chopped)
1 teaspoon Chaat Masala (for tangy flavor)
1/2 teaspoon Kala Namak (Black Salt) (for savory taste)
1 tablespoon Lemon Juice (freshly squeezed)
1 small Green Chili (finely chopped, optional for heat) - optional
1 teaspoon Olive Oil (optional for richness) - optional

Instructions

1
Cube the paneer into bite-sized pieces. Set aside in a bowl.
5 minutes
Use homemade paneer for best texture and flavor.
2
Wash and dice all vegetables: cucumber, tomato, onion, and capsicum. Chop coriander leaves finely.
5 minutes
Ensure vegetables are fresh for maximum crunch.
3
In a mixing bowl, whisk curd until smooth and creamy. Add chaat masala, kala namak, and lemon juice. Mix well.
3 minutes
Use chilled curd for a refreshing taste.
4
Add the cubed paneer and chopped vegetables to the curd dressing. Stir gently to combine, coating all ingredients evenly.
4 minutes
Fold ingredients gently to avoid breaking paneer cubes.

Why This Dish is Healthy

This salad is a healthy choice as it combines high-quality proteins, dietary fiber, and essential micronutrients. The inclusion of curd makes it gut-friendly, while paneer provides sustained energy and satiety. The absence of fried ingredients and use of fresh vegetables ensures low calorie content, making it suitable for weight loss and diabetic diets. Its simplicity and nutrient density make it perfect for everyday lunch and festival occasions alike.

Paneer Salad with Curd is packed with protein from paneer and curd, making it ideal for vegetarians and those looking to boost muscle health. Vitamins A, C, and K from vegetables like capsicum, tomato, and cucumber help support immunity and skin health. Curd is rich in probiotics, aiding digestion and gut health. The dish is low in carbohydrates and free from refined sugars, supporting balanced blood sugar levels. It’s also a moderate source of healthy fats, especially if olive oil is used.