Red Amaranth Salad
Lunch • India
How to Make Red Amaranth Salad (Traditional & Healthy Version)
Red Amaranth Salad, known locally as 'Laal Chaulai ka Salad', is a vibrant and nutritious dish rooted in Indian culinary traditions. Red amaranth leaves, or 'laal saag', are celebrated across India for their health benefits and earthy, mildly peppery taste. This salad is especially popular in North and East India, where fresh amaranth is abundant in local markets during the monsoon and early winter seasons. Combining red amaranth with tomatoes, cucumbers, onions, and a tangy lemon dressing, this recipe offers a refreshing and satisfying lunch option that aligns perfectly with modern healthy eating trends. Not only is this salad quick and easy to prepare, but it’s also highly adaptable, making it a great fit for busy weekdays or festive occasions like Navratri, when people seek light and sattvic meals. The beautiful crimson hue of the amaranth leaves adds a festive touch to your dining table, making it an appealing choice for family gatherings or special lunches. This Red Amaranth Salad is a testament to India’s rich agricultural diversity and focus on seasonal, locally-sourced ingredients. Every bite delivers a burst of freshness and nutrition, making it a smart addition to your calorie-conscious meal plan.
Ingredients(for 1 medium bowl per person)
- 2 cups Red amaranth leaves (laal saag) (finely chopped, use tender leaves)
- 1 medium Tomato (diced)
- 1 small Cucumber (peeled and diced)
- 1 small Onion (finely sliced (pyaz))
- 1 Green chili (finely chopped (hari mirch), adjust to taste) - optional
- 2 tablespoons Lemon juice (nimbu ras, fresh)
- 2 tablespoons Roasted peanuts (moongphali, coarsely crushed) - optional
- 1/2 teaspoon Rock salt (sendha namak, or regular salt)
- 1/4 teaspoon Black pepper powder (kali mirch)
- 2 tablespoons Fresh coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Wash the red amaranth leaves thoroughly in cold water to remove any grit. Pat dry and finely chop the leaves.
5 minutes
Use only tender stems to avoid bitterness.
- 2
Prepare the vegetables: dice the tomato and cucumber, finely slice the onion, and chop the green chili and coriander leaves.
5 minutes
Soak sliced onions in cold water for 5 minutes to reduce pungency.
- 3
In a large mixing bowl, combine the chopped red amaranth, tomato, cucumber, onion, green chili, and coriander leaves.
3 minutes
Mix gently to avoid bruising the amaranth leaves.
- 4
Add the lemon juice, rock salt, and black pepper powder. Toss the salad well to ensure even coating.
2 minutes
Add lemon juice just before serving to retain freshness.
Why This Dish is Healthy
This Red Amaranth Salad is a powerhouse of nutrition and perfect for anyone tracking calories or aiming for a balanced diet. The combination of leafy greens, hydrating vegetables, and a zesty lemon dressing ensures high fiber content, low glycemic index, and minimal fat. It’s a vegetarian, gluten-free, and vegan-adaptable dish that helps maintain energy levels and supports overall wellness.
Red amaranth leaves are rich in dietary fiber, vitamins A, C, and K, as well as essential minerals like iron, calcium, and magnesium. Combined with fresh vegetables, this salad provides antioxidants, supports immunity, and aids digestion. Roasted peanuts add plant-based protein and healthy fats, making the dish more satisfying. This salad is naturally low in calories and free from processed ingredients, making it ideal for weight management and heart health.
Pro Tips
- 💡Tip 1: Always use young, tender amaranth leaves for the best taste and texture.
- 💡Tip 2: Add lemon juice right before serving to prevent the leaves from wilting.
- 💡Tip 3: Toast peanuts at home for enhanced flavor and freshness.
Storage & Serving
Best enjoyed fresh. If storing, keep the chopped vegetables and dressing separate in airtight containers in the refrigerator for up to 24 hours. Combine just before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 80.0 kcal |
