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Simple Tomato and Onion Salad
Lunch • India
How to Make Simple Tomato and Onion Salad (Traditional & Healthy Version)
Simple Tomato and Onion Salad, known as Tamatar Pyaaz ka Salad in many Indian households, is a staple side dish enjoyed across the country. This refreshing salad is a celebration of India's love for fresh, seasonal vegetables and bold flavors. The dish often features during the hot summer months, providing a cooling, hydrating accompaniment to dal, sabzi, or even as a quick midday snack. In Indian cuisine, salads are not just appetizers but essential accompaniments that balance rich curries and rotis. Tamatar Pyaaz ka Salad is particularly popular during festivals such as Holi and Diwali, where a spread of vibrant salads adds color and nutrition to the festive thali. Each region imparts its own twist—some add a sprinkle of chaat masala, while others include fresh coriander, green chilies, or a dash of lemon juice for tanginess. This salad is quick to prepare, incredibly healthy, and bursting with the natural sweetness of tomatoes and the crunch of onions. With no heavy dressings or oils, this Indian salad retains the authenticity of home-style cooking while supporting modern health goals. Whether served at lunch, paired with roti and sabzi, or enjoyed as a light meal on a hot afternoon, Simple Tomato and Onion Salad is a testament to the simplicity and nutrition of traditional Indian food.
Ingredients(for 1 medium katori per person)
- 2 medium Fresh tomatoes (tamatar)
- 1 large Red onions (pyaaz)
- 1 small Green chili (hari mirch, finely chopped) - optional
- 2 tablespoons Fresh coriander leaves (dhania patta, finely chopped)
- 1 tablespoon Lemon juice (nimbu ras)
- 1/2 teaspoon Black salt (kala namak)
- 1/4 teaspoon Roasted cumin powder (bhuna jeera powder)
- 1/2 teaspoon Chaat masala - optional
- to taste Salt (namak)
- 1/4 teaspoon Freshly ground black pepper (kali mirch) - optional
Instructions
- 1
Wash the tomatoes, onions, green chili, and coriander leaves thoroughly under running water.
2 minutes
Use fresh, firm tomatoes for best flavor and crunch.
- 2
Slice the tomatoes and onions thinly. For a more appealing presentation, cut into rounds or half-moons.
4 minutes
Soak onion slices in cold water for 5 minutes to reduce sharpness, if desired.
- 3
Finely chop the green chili and fresh coriander leaves.
2 minutes
Adjust green chili quantity to manage spiciness.
- 4
In a large mixing bowl, combine sliced tomatoes, onions, chopped green chili, and coriander leaves.
2 minutes
Toss gently to avoid mashing the tomatoes.
Why This Dish is Healthy
This Indian salad is low in calories and high in fiber, making it perfect for weight management and digestive health. The absence of heavy dressings or oils means minimal unhealthy fats, keeping the dish light yet flavorful. The use of natural spices like cumin and black salt aids metabolism and enhances taste without extra calories. With fresh, raw ingredients, this salad preserves maximum nutrients, providing a wholesome, plant-based option for vegetarians and vegans alike.
Simple Tomato and Onion Salad is packed with vitamins and antioxidants. Tomatoes are a rich source of vitamin C, potassium, and lycopene, which supports heart health. Onions provide dietary fiber, vitamin B6, and folate, aiding digestion and boosting immunity. The inclusion of lemon juice adds vitamin C, while coriander brings essential minerals. With negligible fat and no added sugar, this salad is ideal for calorie-conscious individuals. It hydrates the body and provides micronutrients essential for daily wellbeing.
Pro Tips
- 💡Tip 1: Use firm, ripe tomatoes for the best taste and texture.
- 💡Tip 2: Add salt and lemon juice just before serving to avoid soggy salad.
- 💡Tip 3: Chill the salad for 10 minutes before serving for extra refreshment on hot days.
Storage & Serving
Consume immediately for best texture and flavor. If needed, refrigerate in an airtight container for up to 4 hours. Add salt and lemon juice just before serving to prevent the vegetables from becoming watery.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 55.0 kcal |
