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Pomegranate Seeds 100g
Lunch • India
How to Make Pomegranate Seeds Salad (Traditional & Healthy Version)
Pomegranate seeds, known as 'anar ke dane' in Hindi, are a jewel of Indian cuisine, cherished for their vibrant color, sweet-tart flavor, and abundant health benefits. In India, these ruby-red seeds are often enjoyed as a refreshing salad or a light lunch, especially in the warmer months. From being sprinkled over chaats and raitas to starring in fruit salads, pomegranate seeds bring a delightful crunch and burst of flavor to countless Indian dishes. This Pomegranate Seeds Salad recipe is inspired by traditional Indian fruit salads and chaat, commonly enjoyed across regions like Maharashtra, Gujarat, and North India. It combines juicy anar ke dane with crisp cucumber, tangy lemon, fresh coriander (dhaniya), and classic chaat masala, creating a dish that is as nutritious as it is delicious. Perfect for Navratri fasting, Holi gatherings, or a light lunch on a hot day, this salad reflects the vibrant, health-conscious spirit of Indian cuisine. The natural sweetness of pomegranate seeds makes this dish a family favorite and a smart, calorie-conscious choice for those tracking their nutrition.
Ingredients(for 1 medium bowl per person)
- 100g Pomegranate seeds (anar ke dane) (freshly deseeded)
- 1 small (about 80g) Cucumber (kheera) (diced)
- 2 tbsp Roasted peanuts (moongphali) (crushed) - optional
- 2 tbsp Fresh coriander leaves (dhaniya) (finely chopped)
- 1 tbsp Mint leaves (pudina) (finely chopped) - optional
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 tsp Chaat masala (adjust to taste)
- 1/4 tsp Black salt (kala namak) (for authentic flavor)
- 1 small Green chili (hari mirch) (finely chopped, optional for spice) - optional
- a pinch Freshly ground black pepper (kali mirch) (optional) - optional
Instructions
- 1
Wash and deseed the pomegranate to get 100g of fresh anar ke dane. Discard any white pith to avoid bitterness.
5 minutes
Roll the pomegranate before cutting to loosen seeds.
- 2
Peel and dice the cucumber into small, even pieces. Finely chop the coriander and mint leaves.
3 minutes
Use a chilled cucumber for extra crunch.
- 3
In a large mixing bowl, add the pomegranate seeds, diced cucumber, coriander, mint, and roasted peanuts.
2 minutes
Roast peanuts on a tawa for added aroma.
- 4
Add chaat masala, black salt, and black pepper (if using) to the bowl. Mix well to combine all flavors.
2 minutes
Adjust spices as per your taste preference.
Why This Dish is Healthy
This Pomegranate Seeds Salad is a healthy choice due to its high content of fiber, vitamins, and antioxidants, supporting weight loss and detoxification. It is low in fat and calories, making it perfect for calorie-conscious eaters and those looking to maintain a balanced diet. The use of natural, unprocessed ingredients ensures maximum nutrition and flavor without added sugars or unhealthy fats.
Pomegranate seeds are a nutritional powerhouse, loaded with vitamin C, potassium, fiber, and antioxidants such as punicalagins and anthocyanins. Combined with cucumber, this salad is hydrating and low in calories, making it ideal for weight management. The addition of roasted peanuts adds plant-based protein and healthy fats, while fresh herbs provide essential micronutrients. This dish is naturally gluten-free, vegan, and cholesterol-free, supporting heart health, digestion, and immunity.
Pro Tips
- 💡Tip 1: Deseed pomegranate in a bowl of water to avoid stains and make the process easier.
- 💡Tip 2: Use fresh, firm cucumber for maximum crunch and freshness.
- 💡Tip 3: Add lemon juice just before serving to keep vegetables crisp and vibrant.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 4 hours. For best taste and texture, prepare just before serving, as pomegranate seeds can release juice and make the salad watery if stored too long.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 83.0 kcal |
