Poha salad


This is a quick, easy and nutritious recipe which needs no cooking.  Using rice flakes and healthy vegetables, this dish can be eaten any time in the day as a meal in itself.  

What you need:

1 cup poha (beaten rice flakes) washed and drained

1 small Onion finely chopped

1 cucumber finely chopped

1 small tomato finely chopped

1 green bell pepper finely chopped

1/4 cup chopped cilantro/coriander leaves

2 tbsp roasted peanuts

1 tbsp lemon juice

salt and pepper to taste

2 tbsp Aloo sev and/or  2 tbsp Pomegranate seeds are optional

How to make:

  1.  Wash and drain the poha and set aside in a bowl.
  2.   Finely chop all the vegetables and add to the poha.

img_8848 3.   Now throw in the peanuts, cilantro and lemon juice.  Add salt and pepper.

img_88494.  Toss well and sprinkle with some aloo sev (optional) and/or pomegranate seeds.




Masala prawn salad


I wanted to make a quick one pot dinner for myself without putting in a lot of effort.  Rummaging through my freezer I found some prawns.  I also found salad leaves in the fridge.  So voila!  Masala prawns with green salad….a complete meal!

What you need:

For masala prawns:

250 gms prawns shelled and deveined

1 medium onion finely chopped

1 tsp ginger garlic paste freshly ground

7-8 curry leaves

1 green chilli finely chopped

1 tomato finely chopped

1/4 tsp mustard seeds

1/4 tsp cumin seeds

1/2 tsp chilli powder

1/2 tsp garam masala

1/2 tsp coriander powder

1/4 cup chopped cilantro

1 tbsp oil

For salad:

1 cup finely shredded lettuce leaves

1/4 cup finely chopped onion

1/4 cup finely chopped tomatoes

1/4 finely chopped bell pepper

For dressing:

1 tbsp olive oil

1/2 tsp mustard

1 tsp honey

1 tbsp juice of lemon

Salt and pepper to taste

How to make:

  1.  Heat oil in a wok.  Add the cumin seeds and the mustard seeds.  Once they start spluttering add the curry leaves.  Give a quick stir and add the onions.  Once the onions turn pink, add the ginger garlic paste and saute well.
  2. Now add the dry masalas – chilli powder, coriander powder and garam masala powder.  Stir well for a couple of minutes and then add the tomato.  Keep stirring continuously. Once the tomato has blended well with the onions (about 5 minutes), toss in the prawns and mix well.  Cover and cook on slow heat for 5-6 minutes, stirring occasionally.  Once they are cooked, throw in the cilantro leaves and salt. Keep aside and cool.


3.  Mix together all the ingredients for the dressing.

4.  In a bowl toss all the ingredients for the salad and mix well with dressing.


5.  Now layer the prawns on top of the salad. Enjoy!


Broccoli slaw with cilantro and garlic




With the summer going on in full swing, I was longing to try out a different kind of salad.  I came across this salad created by Cat Cora and immediately decided to make it.  This classic coleslaw has a nice tangy flavor with the addition of hot sauce and fresh cilantro.  It has all the goodness of broccoli with a generous serving of vitamins C, K and calcium!

What you need:

  • 1 garlic cloves, thinly sliced
  • 1 tbsp Dijon mustard
  • 2 tbsp sugar
  • 1 Tbsp. hot sauce
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. sea salt salt
  • 1/4 tsp. freshly ground black pepper
  • 1 packages of broccoli slaw (I bought mine from Traders Joe)
  • 4 Tbsp. chopped fresh cilantro
  • 1/3 cup olive oil

How to make:

1.  Heat 3 tablespoons olive oil over medium-high heat.  

2.  Add the garlic and cook on medium heat until the garlic begins to color.  Remove from heat.

3.  In a large bowl, whisk the garlic and oil mixture together with the mustard and sugar. While continuing to whisk, slowly add the remaining olive oil, hot sauce, lemon juice, salt and pepper.  Add the broccoli slaw and toss to coat.

4.  Sprinkle the chopped cilantro on top just before serving.

Korean bean sprout salad



I have always enjoyed the sprouted bean salad in Korean restaurants and decided to try it out at home today.  This delightful, seasoned bean sprouts salad is incredibly light, crunchy, and flavorful.  They’re easy to digest, and offer solid amounts of five B vitamins and vitamin C.  They’re also naturally abundant in iron, and provide a modest but significant amount of healthy protein. 

What you need:

1 small seedless cucumber

350 gm of mung bean sprouts

1 tsp salt

6 cups of water to boil


1 finely chopped spring onion/scallion

1 tsp of minced garlic

2 tsp of toasted sesame seeds

1/2 tsp of sea salt

1/2 tsp red chilli paste (optional)

1 tbsp sesame oil

How to make:

1.   Boil 6 cups of water in a pan, with salt.  Once the water starts to boil add the sprouts.  Leave the sprouts in for 1-2 minutes.  

2.  Drain the water and run cold water over the sprouts for a minute.

3.  Squeeze the excess water from the sprouts and put into a mixing bowl.

4.  Slice the cucumber into thin and long match stick style pieces.  Sprinkle a pinch of salt on them and set them aside for a few minutes.  Squeeze out the excess water and add them to the sprouts in the mixing bowl.

4.  Prepare the dressing separately by adding all the ingredients to season together.

5.  Toss the sprouts, cucumber and seasoning together and mix well.  You can add some red chilli paste if you like it hot!

6.  Enjoy as a side dish with noodles or fried rice or on its own!

Carrot and lentil salad


I had a bunch of carrots in the fridge since a long time and was thinking how best to use them.   I got inspired by a middle eastern recipe I had seen and decided to try out a salad with green lentils and carrots.  To make the olive oil into a fragrant dressing for the salad, I added the spices to the warm oil which absorbed the flavors well.  Cilantro and scallions add to the freshness of the salad.  Carrots contain a high level of beta carotene and vitamin A and are very good for vision and skin.  They also have anti cancerous properties.  Green moong is another super food which helps lowers cholesterol and blood pressure and is full of fiber and minerals.  An added bonus is that it is good for weight loss!

What you need:

2 large carrots 

1 cup of cooked green lentils (whole moong dal)

2 tbsp of extra virgin olive oil

1/4 tsp of grated ginger

1/4 tsp of ground cumin

1/4 tsp of black pepper

2 scallions finely sliced

1/4 cup finely chopped cilantro

1 tbsp red wine vinegar

salt to taste

How to make:

1.  Wash and soak the lentils for 5-6 hours.    Bring to boil in a pressure cooker(using 1 cup of moong with 3 cups of water) and close the stove.  Drain the water and season with salt and keep aside.

2.  Peel the carrots and cut them into half inch rounds.  Put them in salted boiling water for 5 minutes so that they soften but still retain their color.  Drain and keep aside.

3.  While the carrots are being cooked, take olive oil in a pan.  Heat it and add ground ginger, pepper and cumin to it.

4.  Pour the fragrant oil in a large mixing bowl and add the cooked lentils, carrots and the vinegar.  Add the sliced scallions, cilantro and salt and mix well.

5.  Transfer to a serving dish and serve warm.

Sprouted lentil salad

photo (49)

fresh and crunchy salad!

Colorful, refreshing and nutritious, eating sprouts instantly makes me feel healthy!  You can have them for breakfast or as a light meal.  Sprouts are nutrient dense super foods.  A sprout is at the transitional stage between seed and plant.  It is, to put it simply, a baby plant.  They are a wonderful source of digestive enzymes, vitamins and minerals.  Not only are they a good source of vegetarian protein but are also low in cholesterol and high in dietary fiber.  

What you need:

1 cup of sprouted moong lentils

1 cup of sprouted kala chana (black gram) lentils

1 medium onion finely chopped

1 carrot finely chopped

1 medium tomato chopped

1 cucumber chopped

2 tbsp chopped cilantro

1 chopped green chilli (optional)

1/2 tsp cumin seeds

1 tsp chaat masala

1 tbsp lemon juice

1 tbsp oil

salt to taste

How to make:

1.  Heat oil in a wok and add cumin seeds to this. 

2.  Add both the sprouts and the carrots to the wok and stir well.  Lower the heat and cover and cook for 3-4 minutes.

3.  Remove from wok and put in a serving dish.  Add the chopped onion, tomato, cucumber, green chilli and cilantro.

4.  Add the salt, chaat masala and lemon juice and toss well.  Enjoy!

Notes:  How to sprout lentils:

1.  Soak 1 cup lentils(soak moong separately and black chana separately) in about 4-5 cups of water for 10-12 hours.  The lentils will double in volume.

2.  Line a colander with muslin cloth. Drain the water and loosely wrap the beans with the muslin cloth. Store the soaked beans in a warm dark place(like a closed oven or cupboard).  Remember to rinse them once or twice in a day.  Depending on how cold it is,  the lentils would have sprouted in a day or two.

Broccoli antioxidant salad

photo (48)

A healthy and delicious salad full of antioxidants

I am always trying to get the kids to eat broccoli.  When I saw this recipe by Marina Delio, I was excited that it contained a lot of antioxidants in a creamy fat-free dressing.  I made it today and it turned out to be a wonderful salad which was well liked by my family.

What you need:

1/4 cup nonfat plain Greek yogurt

1 tbsp Dijon mustard

1 tsp honey

1 tsp lemon juice

2 cups broccoli florets

1 cup grapes

1 carrot sliced

1 celery stalk sliced

1 avocado pitted and sliced.

1 green onion sliced

1/4 cup toasted walnuts

Salt and fresh cracked pepper to taste

How to make:

1.  For the dressing, mix together the yogurt, mustard, lemon juice, and honey and set aside.

2.  Steam broccoli for a couple of minutes either in the microwave or on stove top till it is tender crisp.  Keep under ice water.  Drain and pat the cooled broccoli dry with a paper towel. 

3.  In a medium bowl, place the broccoli and add the grapes, carrot, celery, avocado, green onion, and walnuts. Pour the dressing over broccoli mixture and toss to coat. Season to taste with salt and pepper. 

photo (47)