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Tomato and Onion Salad
Lunch • India
How to Make Tomato and Onion Salad (Traditional & Healthy Version)
Tomato and Onion Salad, also known as Tamatar-Pyaz ka Salad, is a simple yet vibrant Indian side dish cherished across the country. This refreshing salad is a staple on lunch thalis and is especially popular during the hot summer months, when fresh tomatoes and onions are in abundance. The combination of juicy tomatoes (tamatar) and sharp onions (pyaz), tossed with tangy lemon juice, green chillies, fresh dhania (coriander leaves), and aromatic masalas, delivers a burst of flavor and freshness in every bite. This salad is not only quick to prepare, but also highly versatile—it can be enjoyed with dal chawal, roti, or as a crunchy topping for chaat. Its health-conscious ingredients make it a favorite among those looking for low-calorie, nutrient-dense options. Traditionally, it is served at family gatherings, festive lunches, and even as a palate cleanser between spicy dishes. Regional variations abound, from adding cucumber in North India to grated coconut in parts of the South. This dish perfectly exemplifies the Indian philosophy of using local, seasonal produce to create delicious, wholesome meals.
Ingredients(for 1 medium bowl per serving)
- 2 medium Tomatoes (tamatar, ripe and firm)
- 1 large Onion (pyaz, thinly sliced)
- 1 small Green chilli (hari mirch, finely chopped) - optional
- 2 tablespoons Fresh coriander leaves (dhania, chopped)
- 1 tablespoon Lemon juice (nimbu ras)
- 1/2 teaspoon Roasted cumin powder (bhuna jeera powder)
- 1/2 teaspoon Rock salt (sendha namak or regular salt)
- 1/4 teaspoon Black pepper powder (kali mirch) - optional
- 1/2 medium Cucumber (kheera, diced (optional, for regional variation)) - optional
- 1/2 teaspoon Mustard oil (sarson ka tel (optional, for pungency)) - optional
Instructions
- 1
Wash and pat dry all vegetables. Slice the tomatoes and onion thinly for even flavor distribution.
3 minutes
Use a sharp knife for uniform slices.
- 2
Optional: Soak sliced onions in cold water for 5 minutes to reduce pungency, then drain.
5 minutes
This step makes the onions milder and more palatable.
- 3
In a mixing bowl, combine sliced tomatoes, onions, and cucumber if using.
2 minutes
Mix gently to avoid bruising the tomatoes.
- 4
Add chopped green chilli and fresh coriander leaves. Sprinkle roasted cumin powder, black pepper, and rock salt over the vegetables.
2 minutes
Adjust the quantity of chilli to your spice preference.
Why This Dish is Healthy
This dish is a healthy choice because it uses fresh, raw vegetables without any frying or heavy oils. The high fiber content aids digestion and promotes satiety, making it a great option for weight loss and diabetes management. Natural herbs and spices add flavor without the need for extra salt or unhealthy additives. It’s hydrating, nutrient-rich, and supports heart health, all while being vegan and gluten-free if mustard oil is omitted.
Tomato and Onion Salad is loaded with essential vitamins and minerals, including vitamin C, potassium, folate, and antioxidants like lycopene from tomatoes. Onions provide prebiotic fibers and flavonoids that support gut health and boost immunity. This salad is low in calories, fats, and carbohydrates, making it ideal for calorie-conscious diets. The addition of lemon juice enhances vitamin C content and improves iron absorption from plant foods. With zero cholesterol and no added sugars, it fits perfectly into balanced meal plans.
Pro Tips
- 💡Tip 1: For added crunch, refrigerate the sliced onions and tomatoes before mixing.
- 💡Tip 2: Use rock salt (sendha namak) for a more authentic flavor and better mineral profile.
- 💡Tip 3: Add a sprinkle of roasted sesame seeds for extra nutrition and nuttiness.
Storage & Serving
Best consumed fresh. If needed, store in an airtight container in the refrigerator for up to 6 hours. Avoid adding salt and lemon juice until just before serving to prevent the vegetables from releasing water.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 55.0 kcal |
