If you’re looking to lose weight, salads are bound to be a big part of your life, but that doesn’t mean you need to pile on the same old toppings day after day! All 5 of these nutrient-dense salads support weight-loss goals, fuel the body, and satisfy your taste buds with their fresh flavours and healthy ingredients.
1.Carrot Salad with Black Grape Dressing
Ingredients: For the salad– 4 cups finely grated carrots, 1/2 cup almonds, blanched and sliced, 1/2 cup raisins, soaked in water or orange juice, 1 cup spring onions, finely sliced. For the French dressing– 1/4 cup olive oil, 1/4 cup sugar syrup(chasni), Salt and pepper to taste, 1 tsp mustard powder, 1 heaped tbsp chopped garlic, 4 tbsp chopped onion. For the black grape dressing– 1 cup black grapes, 2 tbsp chopped garlic, 2 tbsp onion, 4 tbsp olive oil, Salt and pepper to taste, 2 tbsp honey, 2-3 green chilies.
Method: For the salad, mix all the ingredients for the salad in a bowl and keep aside. For the French dressing, put all the ingredients in a blender except the olive oil, and start blending. While blending, slowly add the olive oil to emulsify the mixture. Mix the dressing with the carrot salad. For the black grape dressing, put all the ingredients for the dressing in a blender and blend till smooth. Check seasoning and adjust accordingly. Top the salad with this dressing and serve at room temperature.
2. Green Bean Salad
Ingredients: 1 tbsp olive oil, 2 cloves garlic, chopped, 200 gm green beans, topped, tailed and cut into 1 cm pieces, 1/2 tsp black pepper, 1/4 tsp salt
Method: Boil the beans for 5 minutes. Drain and set aside. Heat the oil in a wok and add chopped garlic. Add blanched beans. Fry them for 5 minutes. Add the salt and pepper. Saute. Serve hot.
3. Pickled Beetroot with Feta
Ingredients: 1 tbsp of brown sugar, 1 medium sized beetroot, baked and peeled, 100 gm feta cheese, 8-9 green olives, 1 sprig of cilantro, season with salt and pepper, olive oil to garnish
Method: In a pan, heat brown sugar. Let it cook till the sugar melts and the reduction starts to thicken. Slice the beetroot and pour the wine reduction over it. Mix them together well. Crumble feta cheese over the beets and season with salt. Then add cracked black pepper and green olives. Mix them well. Garnish with a sprig of cilantro. Finish with a dash of olive oil.
4. Barley Salad
Ingredients: 1 tbsp olive oil, 4-5 Madras onions (baby onions, 1/2 green capsicum, diced, 1/2 red bell pepper, diced, 1/2 yellow bell pepper, diced, 1/2 cup corn kernels, 1 1/2 cup cooked barley, 1 tbsp red chilli flakes, 1 tbsp roasted cumin, 1 clove garlic, minced, Salt and pepper, to taste, 1/2 tbsp parsley, chopped, 1/2 tbsp thyme, chopped, 1/2 tbsp rosemary, chopped, 1 tbsp red wine vinegar
Method: In a pan, add olive oil. Add the onions, bell peppers, capsicum, corn. Saute till vegetables are half done. Add the barley. Saute for 2-3 minutes. Add chilli flakes cumin, garlic, salt, pepper, parsley, thyme, rosemary and red wine vinegar. Mix well. Serve.
5.Crunchy Ribbon Salad
Ingredients: For the salad- 2-3 iceberg lettuce, teared, 3-4 rocket leaves, teared, 2-3 romaine leaves, teared, 1/2 carrot, sliced into ribbons, 1/2 cucumber, sliced into ribbons, 4-5 cherry tomatoes, 1 spring onions, cut into chunks, 5-6 black olives, 5-6 green olives Dressing: 2 tbsp white wine vinegar, 2 tbsp olive oil, Mustard powder, a pinch, salt, to taste, pepper, to taste
Method: Wash all the vegetables nicely. In a bowl, mix together all the salad ingredients. In another bowl, whisk together oil and vinegar with some mustard powder. Add salt and pepper. Pour the dressing over the salad. Serve.