Walnut and Spinach Salad
Lunch • India
How to Make Walnut and Spinach Salad (Traditional & Healthy Version)
Walnut and Spinach Salad is a refreshing, nutrient-rich dish that brings together the earthy flavors of palak (spinach) and the delightful crunch of akhrot (walnuts). While salads are not always a staple in traditional Indian thalis, this recipe has found its place in modern Indian kitchens, especially among health-conscious families. The combination of fresh greens and nuts is inspired by seasonal produce, making it a popular choice during warmer months and festive gatherings like Holi or Lohri, when light, wholesome meals are preferred. This salad is celebrated for its simplicity and versatility. The mild bitterness of spinach is beautifully balanced with the natural sweetness of pomegranate arils and the nutty richness of walnuts. A tangy nimbu (lemon) dressing, subtly spiced with roasted jeera (cumin) powder and kala namak (black salt), adds an unmistakable Indian touch. Serve it as a wholesome lunch, a side with dal-chawal, or as a festive starter. This dish is ideal for those seeking healthy lunch recipes that do not compromise on authentic Indian taste or nutrition.
Ingredients(for 1 medium bowl per person)
- 3 cups Fresh spinach leaves (palak) (washed and roughly chopped)
- 1/3 cup Walnuts (akhrot) (roughly chopped)
- 1/2 cup Cucumber (kheera) (diced)
- 1/4 cup Red onion (thinly sliced)
- 1/4 cup Pomegranate arils (anar dana) - optional
- 1/4 cup Carrot (gajar) (julienned)
- 2 tablespoons Lemon juice (nimbu ras) (freshly squeezed)
- 1 tablespoon Extra virgin olive oil (or cold-pressed mustard oil (sarson ka tel))
- 1/2 teaspoon Roasted cumin powder (bhuna jeera)
- 1/4 teaspoon Black salt (kala namak)
- 1/4 teaspoon Black pepper powder - optional
Instructions
- 1
Wash palak (spinach) leaves thoroughly in cold water. Pat dry and roughly chop.
3 minutes
Use a salad spinner or pat dry with a muslin cloth to ensure fresh, crisp greens.
- 2
Place chopped spinach, kheera (cucumber), red onion, gajar (carrot), and anar dana (pomegranate arils) in a large bowl.
2 minutes
Mix gently to avoid bruising the spinach leaves.
- 3
Dry roast the akhrot (walnuts) on a tawa or heavy pan for 2-3 minutes on low flame until aromatic. Allow to cool, then roughly chop.
5 minutes
Roasting enhances the flavor and crunch of walnuts.
- 4
For the dressing, whisk together nimbu ras (lemon juice), olive oil or sarson ka tel, bhuna jeera (roasted cumin powder), kala namak, and black pepper in a small bowl.
2 minutes
Prepare the dressing just before tossing for maximum freshness.
Why This Dish is Healthy
This Indian-style Walnut and Spinach Salad is an excellent choice for anyone seeking healthy lunch recipes. It's vegetarian, can be adapted to vegan diets, and is naturally gluten-free. The use of fresh, raw vegetables and nuts ensures you get a variety of vitamins and minerals, while the absence of heavy cream or fried ingredients keeps the calorie count low. The salad supports weight management, aids digestion, and offers sustained energy. It's perfect for those monitoring macros or seeking heart-healthy, diabetes-friendly options.
Walnut and Spinach Salad is a powerhouse of nutrition. Palak (spinach) provides iron, vitamin K, and antioxidants, supporting immunity and bone health. Akhrot (walnuts) are rich in healthy omega-3 fatty acids, which promote heart and brain health. The inclusion of fresh vegetables like carrot and cucumber boosts fiber, vitamins A and C, and hydration. Pomegranate offers additional antioxidants, while the light olive oil or sarson ka tel dressing adds healthy fats. This salad is low in calories, high in fiber, and provides a moderate amount of protein, making it suitable for balanced diets.
Pro Tips
- 💡Tip 1: Always use fresh, tender palak leaves for best taste and nutrition.
- 💡Tip 2: Dry roast walnuts on a tawa to bring out their flavor.
- 💡Tip 3: Add lemon juice to the dressing just before serving to preserve vitamin C and tanginess.
Storage & Serving
Store undressed salad and dressing separately in airtight containers in the refrigerator for up to 24 hours. Toss just before eating for best texture and flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
