NUTRITION

Easy Mixed Vegetable Salad

Running late for work? No time to cook? Save this mixed vegetable salad recipe which is a quick chop, toss and whisk process yet filled with required nutrition.

By Keerti Dundoo Vodela
16 February 2022
vegetable salad recipe

 

Helps prevent cancer

 

Cauliflower has been known to have anti-carcinogenic properties too. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer.

 

Reduces oxidative stress

The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well.

 

Improves digestion

The fibre content in the veggie also lends to an improved digestive process and helps in bowel movement.

 

Find out more interesting info and myths on cauliflower validated by our nutritional advisors or try out some of our yummy recipes like cauliflower crust pizza and cauliflower curd like rice.

 

Ingredients list

  • Chopped cauliflower:  ½ cup (small pieces)
  • Chopped carrot:  ½  (cut in circles )
  • Mooli/ radish:  ½ cut into thin circles
  • Mango ginger/mamidi alam: 1
  • Finely chopped capsicum: ½ 
  • Lime juice: 2 tbsp
  • Green chillies: 2
  • Orange zest: 1 tsp 
  • Lemon zest: 1 tsp 
  • Peas (optional)
  • Salt as per taste

 

Ease
2
Approx Cost
80 INR
Energy
80 Kcal
Carbs
7 g
Protein
1 g
Fat
5 g
Fibre
2 g
Serves
3
Cooking Time
10 Mins

Preparation

 

Step 1 :

Sprinkle salt on the chopped radish and set it aside for an hour. Rinse the radish in cold water. Add all the vegetables into a bowl. Slice the green chilies into halves and slit them.

 

Step 2 :

For the dressing, add chilies, lime juice, mango ginger (if you don’t have mango ginger, you can add ginger juice), orange zest, lemon zest and salt.

 

Step 3 :

Toss the salad in the dressing and refrigerator in an airtight container overnight and serve cold.This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of vitamin C, with high levels of vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein.

 

Related Story: Quinoa, Paneer and Plantain Patties

Guest

nice article
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