Spinach Salad
Lunch • India
How to Make Spinach Salad (Traditional & Healthy Version)
Spinach Salad, known in India as 'Palak ka Salad', is a refreshing and nourishing dish that beautifully blends the flavors of fresh spinach (palak) with Indian spices and locally grown vegetables. While salads have been a part of Indian households for generations, this recipe brings together the goodness of leafy greens and crunchy vegetables, making it a perfect accompaniment for lunch, especially during the hot summer months. Palak is celebrated across India for its versatility—served in sabzis, curries, and as healthy salads, especially during festivals like Navratri and Holi when light and sattvic foods are preferred. This Indian Spinach Salad is a vibrant medley of colors, textures, and flavors. The subtle bitterness of spinach is balanced by the crunch of cucumber (kheera), the sweetness of carrots (gajar), and the tanginess of lemon (nimbu). Lightly spiced with roasted jeera (cumin) and black salt (kala namak), this salad is not only quick to prepare but also truly satisfying. It’s a wonderful way to add more greens to your diet, whether you’re looking for a light meal or a healthy side dish. Its simplicity and adaptability make it a staple in Indian homes, especially among those who are health conscious or observing vrat (fasting) days.
Ingredients(for 1 medium bowl per serving)
- 2 cups Fresh spinach (palak) (washed, chopped)
- 1/2 cup Cucumber (kheera) (diced)
- 1/2 cup Carrot (gajar) (grated)
- 1/2 cup Tomato (deseeded, chopped)
- 1/4 cup Onion (finely sliced) - optional
- 2 tbsp Roasted peanuts (moongphali) (coarsely crushed) - optional
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1 Green chili (finely chopped, adjust to taste) - optional
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- 2 tbsp Fresh coriander (dhaniya) (chopped) - optional
Instructions
- 1
Wash the spinach (palak) leaves thoroughly under running water and pat them dry. Chop finely and place in a large mixing bowl.
5 minutes
Use only tender spinach leaves for best flavor and texture.
- 2
Add diced cucumber (kheera), grated carrot (gajar), chopped tomato, and sliced onion to the bowl with spinach.
3 minutes
Remove tomato seeds to avoid excess moisture.
- 3
Add finely chopped green chili and coarsely crushed roasted peanuts for a spicy and crunchy texture.
2 minutes
For milder flavor, skip or reduce green chili.
- 4
Sprinkle roasted cumin powder (bhuna jeera) and black salt (kala namak) evenly over the mixture.
1 minute
Roast cumin seeds on a tawa and grind for deeper aroma.
Why This Dish is Healthy
This Indian Spinach Salad is a healthy choice because it relies on fresh, raw vegetables, minimal oil, and natural spices. It’s packed with fiber and phytonutrients that support digestion and metabolic health. The crunch of peanuts offers satiety, while lemon juice aids in vitamin C absorption. Eating this salad regularly can help maintain a balanced diet, manage weight, and boost energy levels without unnecessary calories or processed ingredients.
Spinach Salad is rich in iron, vitamin A, vitamin C, and antioxidants, supporting immunity and healthy skin. The addition of carrots and tomatoes provides beta-carotene and lycopene, while peanuts add plant-based protein and healthy fats. This salad is low in calories, high in fiber, and ideal for those seeking a nutrient-dense vegetarian meal. The absence of heavy dressings keeps it light and wholesome, making it suitable for weight loss, diabetes management, and heart health.
Pro Tips
- 💡Tip 1: Use baby spinach for a milder, tender salad.
- 💡Tip 2: Dry the spinach thoroughly to prevent the salad from getting watery.
- 💡Tip 3: For extra zing, add a pinch of chaat masala before serving.
Storage & Serving
Consume immediately for best texture and nutrients. If storing, keep in an airtight container in the refrigerator for up to 4 hours. Avoid adding salt or lemon juice until serving to prevent sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
