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
- 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)
- 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
Step-by-step instructions
Step 1 · Wash palak (spinach) leaves thoroughly in cold water
Wash palak (spinach) leaves thoroughly in cold water. Pat dry and roughly chop.
Step 2 · Place chopped spinach
Place chopped spinach, kheera (cucumber), red onion, gajar (carrot), and anar dana (pomegranate arils) in a large bowl.
Step 3 · Dry roast the akhrot (walnuts) on a tawa or heavy pan for 2-3 minut...
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.
Step 4 · For the dressing
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.
Step 5 · Just before serving
Just before serving, pour the dressing over the salad and toss gently to coat the vegetables and walnuts evenly.
Step 6 · Transfer to serving bowls and sprinkle extra walnuts or pomegranate...
Transfer to serving bowls and sprinkle extra walnuts or pomegranate arils on top for garnish.
Why this recipe 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.
A note on tradition
While salads are a relatively modern addition to Indian cuisine, incorporating locally grown palak, akhrot, and fresh vegetables reflects the farm-to-table ethos seen in rural Indian households. Such salads are commonly enjoyed in North Indian homes during spring and summer, and are often served at festive brunches or family gatherings. They offer a nutritious break from heavier festival foods and are increasingly popular for their health benefits.