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
- 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)
- 2 tbsp Roasted peanuts (moongphali) (coarsely crushed)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1 Green chili (finely chopped, adjust to taste)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- 2 tbsp Fresh coriander (dhaniya) (chopped)
Step-by-step instructions
Step 1 · Wash the spinach (palak) leaves thoroughly under running water and ...
Wash the spinach (palak) leaves thoroughly under running water and pat them dry. Chop finely and place in a large mixing bowl.
Step 2 · Add diced cucumber (kheera)
Add diced cucumber (kheera), grated carrot (gajar), chopped tomato, and sliced onion to the bowl with spinach.
Step 3 · Add finely chopped green chili and coarsely crushed roasted peanuts...
Add finely chopped green chili and coarsely crushed roasted peanuts for a spicy and crunchy texture.
Step 4 · Sprinkle roasted cumin powder (bhuna jeera) and black salt (kala na...
Sprinkle roasted cumin powder (bhuna jeera) and black salt (kala namak) evenly over the mixture.
Step 5 · Squeeze fresh lemon juice (nimbu ras) over the salad and toss every...
Squeeze fresh lemon juice (nimbu ras) over the salad and toss everything gently to combine.
Step 6 · Garnish with chopped fresh coriander (dhaniya)
Garnish with chopped fresh coriander (dhaniya). Taste and adjust seasoning as needed.
Step 7 · Serve immediately as a side dish or light lunch
Serve immediately as a side dish or light lunch. Enjoy your healthy Palak ka Salad!
Why this recipe 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.
A note on tradition
Raw salads like Palak ka Salad are gaining popularity in modern Indian kitchens, especially in urban areas and among health enthusiasts. While traditional Indian meals focus on cooked dishes, fresh salads are often featured during fasting periods (vrat) and festivals like Navratri, when light, sattvic foods are preferred. In North Indian households, such salads are served as a side during lunch, especially in summer, showcasing the diversity and adaptability of Indian cuisine.