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Pear and Spinach Salad
Lunch • India
How to Make Pear and Spinach Salad (Traditional & Healthy Version)
Pear and Spinach Salad is a refreshing and vibrant dish that beautifully combines sweet nashpati (pear) with iron-rich palak (spinach). Though salads are often linked to Western fare, Indians have embraced salads in various forms, especially during the summer and post-harvest months. This salad is a modern yet authentically Indian take, showcasing the bounty of Indian orchards and farms. The subtle sweetness of ripe pears, the crunch of roasted moongphali (peanuts), and the zesty tang of nimbu (lemon) create a medley of flavors that appeals to the Indian palate. Traditionally, such light yet nourishing salads serve as a cooling lunch option during festivals like Holi and during fasting days (vrat), when light sattvic foods are preferred. With its blend of seasonal ingredients and natural flavors, Pear and Spinach Salad is also a popular choice for those mindful of their health, offering a low-calorie, fiber-rich meal that doesn’t compromise on taste or tradition. Celebrate the best of Indian produce while enjoying a dish that is both nourishing and deeply rooted in our culinary customs.
Ingredients(for 1 medium bowl (approx. 200g))
- 2 cups Fresh spinach leaves (palak) (thoroughly washed and chopped)
- 1 large Ripe pear (nashpati) (thinly sliced)
- 2 tablespoons Roasted peanuts (moongphali) (crushed)
- 1 small Cucumber (kheera) (finely diced)
- 1/4 small Red onion (thinly sliced; use spring onion greens for milder taste) - optional
- 2 tablespoons Fresh coriander leaves (dhaniya) (chopped)
- 1 tablespoon Lemon juice (nimbu ras) (freshly squeezed)
- 1/4 teaspoon Black salt (kala namak) (for authentic Indian flavor)
- 1/4 teaspoon Black pepper powder (kali mirch)
- 1 teaspoon Honey (can use chana ka gud (jaggery syrup) for vegan option) - optional
Instructions
- 1
Wash and dry the spinach leaves (palak) thoroughly. Chop them into bite-sized pieces and place in a large salad mixing bowl.
3 minutes
Ensure leaves are dry to prevent sogginess.
- 2
Slice the ripe pear (nashpati) thinly. If you prefer, you can peel the skin. Immediately drizzle a few drops of lemon juice to prevent browning.
2 minutes
Use slightly firm pears for better texture.
- 3
Add the diced cucumber (kheera), thinly sliced red onion (if using), and chopped coriander (dhaniya) to the bowl.
2 minutes
For a milder flavor, soak onion slices in cold water for 5 minutes.
- 4
Sprinkle in the roasted peanuts (moongphali) for added crunch and protein.
1 minute
Lightly crush peanuts for optimal texture.
Why This Dish is Healthy
Pear and Spinach Salad stands out as a healthy Indian lunch choice thanks to its nutrient-dense, low-calorie profile. It balances complex carbohydrates from fruits and vegetables with plant-based protein from peanuts. This salad contains no refined sugar, minimal oil, and is naturally gluten-free and adaptable for vegan diets. Its high fiber content aids digestion and promotes satiety, making it ideal for weight management and diabetic-friendly meal plans.
This Pear and Spinach Salad is rich in dietary fiber, antioxidants, and vital micronutrients. Spinach offers iron, folate, and vitamins A and C, supporting immunity and overall health. Pears contribute natural sweetness, vitamin C, and potassium, while roasted peanuts provide healthy fats and plant-based protein. The salad is low in calories, cholesterol-free, and offers a satisfying alternative to heavier lunch options. The inclusion of fresh lemon juice increases vitamin C content, aiding iron absorption from spinach.
Pro Tips
- 💡Tip 1: Always use fresh, tender palak for best flavor and texture.
- 💡Tip 2: To prevent pears from browning, toss slices in lemon juice as soon as you cut them.
- 💡Tip 3: Add a pinch of chaat masala for an authentic Indian twist.
Storage & Serving
Best consumed immediately after preparation. If storing, keep the dressing separate and refrigerate for up to 4 hours. Add the dressing and toss just before serving to retain freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
