INGREDIENTS
- Tofu/ Paneer – 100g
- Kashmiri Red Chilli Powder -3/4th teaspoon (for marination)
- Salt – 3/4th teaspoon (for marination)
- Chat Masala/Amchur – 1/2 teaspoon (for marination)
- Olive oil – 2 teaspoon
- Sweet Corn Kernels – 25g
- Lettuce Leaves – 2 leaves
- Carrot – 1 small
- Capsicum – 1/4th piece
- Pomegranate – 1/2 piece (Deseeded)
- Salt – 1/2 teaspoon
- Chaat masala – 1/2 teaspoon
Serving Size: 1 Salad Bowl
PROCESS
- Dice and marinate Tofu / Paneer with Red Chilli powder, salt and Chaat masala. Keep it aside for 10 minutes.
- In a pan add water and corn kernels, boil for 5-7 minutes till tender and rest it to cool.
- Chop lettuce leaves, dice carrots and capsicum, add pomegranate and put them together in the salad bowl.
- Take a pan, to it add olive oil and pan sear the marinated tofu or paneer from 2 sides. Keep it aside and cool it.
- Add seared tofu/ paneer and corn kernels to the salad bowl with the existing ingredients. To it add salt and chaat masala and toss the salad to mix all the ingredients together.
- Tada!! Your health, tasty, tangy and sweet salad is ready!!!
BENEFITS OF INGREDIENTS PRESENT IN THE SALAD
Paneer and tofu are both nutrient-rich protein sources with distinct health benefits. Paneer is made from milk, is high in calcium and B-complex vitamins, which support bone strength, energy metabolism, and heart health. Its casein protein digests slowly, aiding satiety and gut function, making it ideal for vegetarians seeking muscle support and weight management.
Tofu, derived from soybeans, is a complete plant-based protein packed with heart-friendly isoflavones that may lower cholesterol and support hormonal balance. It’s low in calories, lactose-free, and often fortified with calcium and vitamin D, making it a great choice for vegans and those managing diabetes or menopause. While paneer offers richness and traditional appeal, tofu brings versatility and cardiovascular benefits—together, they can complement a balanced, health-conscious diet.
Sweet corn is a vibrant, nutrient-packed grain that offers a range of health benefits. Rich in dietary fiber, it supports digestive health and helps prevent constipation. Its antioxidants—especially lutein and zeaxanthin—promote eye health by protecting against age-related macular degeneration. Sweet corn also contributes to heart health by helping regulate cholesterol and blood sugar levels, making it suitable for people with diabetes. With its low glycemic index and natural sweetness, it satisfies cravings while aiding in weight management. Additionally, sweet corn provides complex carbohydrates for sustained energy, making it a wholesome, versatile addition to meals whether grilled, boiled, or tossed into salads.
Lettuce leaves are a hydrating; low-calorie superfood packed with essential nutrients that support overall wellness. Composed of over 95% water, they help maintain hydration and promote healthy skin. Rich in antioxidants like vitamin C, beta-carotene, lutein, and zeaxanthin, lettuce supports eye health and protects against cellular damage. Its fiber content aids digestion and bowel regularity, while potassium and folate contribute to heart health by regulating blood pressure and reducing cardiovascular risk. Certain varieties, such as romaine, contain lactucarium—a compound with mild sedative effects that may help ease stress and improve sleep. Additionally, lettuce supports cognitive function, weight management, and fetal development, making it a versatile and beneficial addition to salads, wraps, and smoothies.
Carrots are a nutrient-dense root vegetable celebrated for their wide-ranging health benefits. Rich in beta-carotene, which converts to vitamin A, they play a vital role in maintaining healthy vision and preventing night blindness. Their high fiber content supports digestion and promotes regular bowel movements, while antioxidants like carotenoids and polyacetylenes help combat free radicals and may reduce cancer risk. Carrots also contribute to heart health by regulating blood pressure through potassium and supporting skin and hair vitality with vitamin A. Despite their natural sweetness, they have a low glycemic index, making them suitable for blood sugar control. Additionally, carrots offer vitamin K and other minerals that strengthen bones and may support cognitive function, making them a smart, colorful addition to any diet.
Capsicum, also known as bell pepper, is a vibrant and nutrient-rich vegetable that offers a wide range of health benefits. It’s an excellent source of vitamins A, C, and B6, which support immune function, skin health, and energy metabolism. The high vitamin C content aids collagen production and enhances iron absorption, while antioxidants like carotenoids help combat oxidative stress and promote eye health. Capsicum also contains capsaicin, a compound with anti-inflammatory and pain-relieving properties that may help alleviate muscle aches and arthritis symptoms. Low in calories and rich in fiber, it supports digestion and weight management, and its potassium content contributes to heart health by regulating blood pressure. Additionally, capsicum may help stabilize blood sugar levels and offer protective effects against certain cancers, making it a flavorful and functional addition to a balanced diet.
Pomegranates are a nutrient-dense superfruit known for their powerful antioxidant properties and wide-ranging health benefits. Rich in vitamin C, potassium, fiber, and polyphenols like punicalagins and anthocyanins, they help reduce oxidative stress and inflammation, which supports heart health by lowering blood pressure and improving cholesterol levels. Pomegranates may also inhibit the growth of certain cancer cells, particularly in prostate and breast cancers, and their anti-inflammatory effects can ease symptoms of arthritis and joint pain. Additionally, they support immune function, enhance memory and cognitive performance, and promote urinary and digestive health through their antimicrobial compounds. Whether consumed as fresh seeds or juice, pomegranates offer a delicious and therapeutic boost to overall wellness.
THE ESSENCE OF A GOOD SALAD IS SIMPLICITY, CLEAN, BRIGHT FLAVOURS, THAT WHEN BROUGHT TOGETHER, BRING OUT THE BEST IN ONE ANOTHER
