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
- 2 medium Tomatoes (tamatar, ripe and firm)
- 1 large Onion (pyaz, thinly sliced)
- 1 small Green chilli (hari mirch, finely chopped)
- 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)
- 1/2 medium Cucumber (kheera, diced (optional, for regional variation))
- 1/2 teaspoon Mustard oil (sarson ka tel (optional, for pungency))
Step-by-step instructions
Step 1 · Wash and pat dry all vegetables
Wash and pat dry all vegetables. Slice the tomatoes and onion thinly for even flavor distribution.
Step 2 · Optional: Soak sliced onions in cold water for 5 minutes to reduce ...
Optional: Soak sliced onions in cold water for 5 minutes to reduce pungency, then drain.
Step 3 · In a mixing bowl
In a mixing bowl, combine sliced tomatoes, onions, and cucumber if using.
Step 4 · Add chopped green chilli and fresh coriander leaves
Add chopped green chilli and fresh coriander leaves. Sprinkle roasted cumin powder, black pepper, and rock salt over the vegetables.
Step 5 · Drizzle lemon juice and
Drizzle lemon juice and, if desired, mustard oil for a traditional North Indian touch.
Step 6 · Toss the salad gently but thoroughly to coat all the ingredients wi...
Toss the salad gently but thoroughly to coat all the ingredients with spices and lemon juice.
Step 7 · Let the salad rest for 2-3 minutes before serving to allow flavors ...
Let the salad rest for 2-3 minutes before serving to allow flavors to meld.
Step 8 · Serve chilled or at room temperature as a side with your lunch thal...
Serve chilled or at room temperature as a side with your lunch thali or as a healthy snack.
Why this recipe 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.
A note on tradition
Tomato and Onion Salad is a common accompaniment in Indian households, especially in North Indian and Punjabi cuisine. It graces the table during everyday meals, festive feasts, and even weddings. In Rajasthan, it's paired with bajra roti, while in Bengal, a touch of mustard oil is added for pungency. During festivals like Holi and family gatherings, this salad offers a light and cooling contrast to rich curries and fried foods. Its simplicity and adaptability have made it a timeless classic throughout India.