4 Diabetes & Weight Loss Friendly Salad Recipes

The moment someone says salad khana hai, most of us immediately picture a plate of boring ghaas poos. And honestly, who gets excited about that?

But what if a salad could actually be fun to eat? Crunchy, chatpata, filling enough to skip a full meal, and still good for your blood sugar and weight. That’s exactly why we thought of putting this together.

These 4 recipes are not just “salads” – they’re proper dishes you can whip up even on lazy days when you don’t feel like cooking. Tried and tested by our in-house nutritionist, Shweta Mehta, so you don’t have to worry whether they’ll work for diabetes or weight loss. They do.

And trust us, once you taste them, you might stop calling salads boring forever.

1. Moong Dal Kosambari Salad

Moong Dal Kosambari Salad is an excellent hydrating summer salad. It is a nourishing side dish that imparts the savoury bite of moong dal and cucumber, making it a healthy, crunchy choice with fresh flavours for an exciting mealtime.

TIME: 15 mins
SERVINGS: 1

Ingredients

• Moong Dal | 3 Tbsp
• Cucumber | 1/4 Chopped Cup
• Coriander Leaves | 1 Chopped Tbsp
• Pudina | 1 Chopped Tbsp
• Green Chilli | 1/2 Chopped Tsp
• Lemon Juice | 2 Tsp
• Jeera Powder | 1 Tsp
• Hing | 1/8 Tsp
• Salt | 1/8 Tsp
• Oil | 1/4 Tsp
• Water | As Required
  

Method

Pre Preparation

• Soak 3 tbsp moong dal in water for 2 hours.
• Drain the water and rinse the soaked dal.

For Salad

• In a mixing bowl, add moong dal, 1/4 cup chopped cucumber, 1 tbsp chopped coriander leaves, 1 tbsp chopped mint leaves, 2 tsp lemon juice, 1 tsp jeera powder, salt as per taste and mix it well.

For Tempering

• Heat 1/4 tsp oil in a pan, add 1/8 tsp hing, 1/2 tsp chopped green chilli, and mix well.
• Pour the tempering over the salad and toss well.
• Garnish with pomegranate. Serve.

Nutritional Information (Per Serve – Medium Bowl – 90 gms)

• Energy: 125 kcal

Cooking Tips

• Always add asafoetida or carom seeds for easy digestion.
• If you like, cook the dal partially until it’s tender. Avoid overcooking as it will make the dal mushy.
• You can also customise it to your taste by adding other ingredients like onions, carrots, or bell peppers.

2. Moong Sprouts Green Mango Salad

Moong Sprouts Raw Mango Salad is a tangy, protein-rich blend of moong sprouts and delicious raw mango salsa flavoured with mild spices. With each bite, you’ll savour a delightful crunch and a burst of flavour. This salad isn’t just a delicious side dish; it’s a nutritious boost of protein that perfectly complements any main course.

TIME: 15 mins
SERVINGS: 2

Ingredients

• Whole Moong | 1/2 Sprouted Standard Cup
• Mango, raw | 1/2 Grated Cup
• Onion, big | 1/8 Julienne Cup
• Green Capsicum | 2 Chopped Tbsp
• Tomato | 2 Chopped Tbsp
• Coriander Leaves | 3 Chopped Tbsp
• Green Chilli | 1/8 Chopped Tsp
• Pepper, White | 1/8 Tsp
• Salt | 1/8 Tsp

Method

Pre Preparation

• Steam 1/2 cup Whole Moong Sprouts and keep aside.

For Raw Mango Salsa

• In a mixing bowl, add 1/2 cup raw mango slices, 2 tbsp onion julienne, 2 tbsp chopped green capsicum, 2 tbsp chopped tomato, 3 tbsp chopped coriander leaves, 1/8 tsp chopped green chilli, 1/8 tsp white pepper powder, salt as per taste and mix well.
• Refrigerate for 10 minutes.

For Salad

• In a bowl, add steamed moong sprouts.
• Top it with raw mango salsa.
• Toss all ingredients well.
• Enjoy!

Nutritional Information (Per Serve – Medium Bowl – 100 gms)

• Energy: 131 kcal
• Carbs: 22.52 g
• Protein: 8.49 g
• Fat: 0.65 g
• Fiber: 7.24 g

Cooking Tips

• Always wash and blanch or steam the moong sprouts for a soft texture.
• You can roast or grill raw mango for added flavour to the salsa.
• Garnish the salad with some toasted sesame seeds or crushed peanuts for added texture and flavour.
• Allow the salad to sit for a while after mixing all the ingredients together. This will allow the flavours to meld and develop, resulting in a more flavorful salad.

3. Hummus Vegetable Salad

Hummus vegetable salad is a delightful blend of fresh, crisp vegetables paired with yummy hummus, creating a colourful and nutritious dish bursting with flavour and texture. It also adds a boost of protein and healthy fats, making the salad satisfying and nourishing.

TIME: 10 mins
SERVINGS: 2

Ingredients

• Chickpeas | 1/4 Cup
• Green Capsicum (Julienne) | 1/2 Cup
• Carrot (Julienne) | 1/2 Cup
• Cucumber Slices | 10 No.
• Cherry Tomato | 9 No.
• Lemon Juice | 1 Tbsp
• Garlic Pods | 4 No.
• White Til | 2 Tsp
• Red Chilli Flakes | 1/4 Tsp
• Black Pepper Powder | 1/8 Tsp
• Salt | 1/2 Tsp
• Olive Oil | 1/2 Tsp
• Water | As Required

Method

Pre Preparation

• Soak and pressure cook 1/4 cup of Chickpeas till soft. Drain the excess water.

For Hummus

• In a blender, add cooked chickpeas, 2 tsp white til, 4 garlic pods, 1/2 tsp olive oil, 1 tbsp lemon juice, salt as per taste, and blend until smooth.
• Transfer it to a bowl and sprinkle 1/4 tsp red chilli flakes.

For Salad

• Place a spoonful of hummus in one half of the bowl, then neatly arrange a mix of julienne-cut green capsicum, carrot, cucumber slices, and cherry tomatoes in the other half.
• Sprinkle 1/8 tsp black pepper powder over vegetables.
• Enjoy these crunchy vegetables with hummus dip.

Nutritional Information (Per Serve – Medium Bowl – 99 gms)

• Energy: 89 kcal
• Carbs: 11.96 g
• Protein: 4.18 g
• Fat: 2.74 g
• Fiber: 3.84 g

Cooking Tips

• Taste your hummus, and you can adjust the lemon juice or garlic to suit your taste preferences.
• Feel free to add ingredients like roasted corn, jalapenos, red or yellow bell peppers, or fresh herbs for added flavour.
• For a smooth and creamy hummus texture, soak chickpeas overnight.

4. Cucumber Slices Chaat

Cucumber Slices Chaat is a refreshing and healthy snack made with crisp cucumber slices topped with a vibrant mix of fresh veggies and herbs. It has a refreshing burst of texture and flavour. This light, flavorful chaat is perfect for a quick appetiser or a cool, nutritious treat.

TIME: 10 mins
SERVINGS: 2

Ingredients

• Cucumber | 2 Small
• Tomato (Chopped) | 1/8 Cup
• Onion (Chopped) | 1/8 Cup
• Curd | 1/8 Cup
• Pomegranate | 2 Tbsp
• Chia Seeds | 1 Tbsp
• Coriander Leaves (Chopped) | 2 Tbsp
• Pudina (Chopped) | 2 Tbsp
• Ginger (Grated) | 1/2 Tsp
• Chaat Masala | 1/8 Tsp
• Jeera Powder | 1/8 Tsp
• Salt | 1/8 Tsp

Method

Pre Preparation

• Strain the 1/4 cup curd and remove the excess whey.

Preparation

• Peel the cucumbers, slice them into rounds and set aside.
• In a bowl, add hung curd, 1/8 cup chopped tomato and onion, 2 tbsp chopped mint leaves, 2 tbsp chia seeds, 1/2 tsp grated ginger, 1/8 tsp jeera powder and salt for taste. Mix everything well.
• Arrange the cucumber slices on a serving plate, and spoon the prepared mixture on top of the cucumber slices.
• Sprinkle in the chaat masala and garnish with pomegranate seeds and chopped coriander leaves.
• Enjoy your refreshing and delicious cucumber slices chaat!

Nutritional Information (Per Serve – 6 Numbers – 180 gms)

• Energy: 78 kcal
• Carbs: 10.17 g
• Protein: 3.09 g
• Fat: 2.72 g
• Fiber: 5.81 g

Cooking Tips

• Select firm, fresh cucumbers with smooth skin for the best crunch and flavour.
• If you prefer a spicier version, you can add a pinch of red chilli powder or black pepper along with the chaat masala and jeera powder.
• This chaat tastes best when served fresh to maintain the crunchiness of the cucumber and the freshness of the ingredients.
• If you need to prepare it in advance, store the cucumber slices and toppings separately and assemble just before serving.
• For a boost of protein, add sprouts, nuts or seeds.

We are here for you!

We really hope you try these out. Many of our Diabetes Prime Program and Weight Loss Program members have made them at home and shared with us how much they enjoyed them. Pretty sure you’ll feel the same once you do.

And if you’re sitting there thinking — “acha theek hai, recipes to ban gayi… but what about the rest of my meals?” — that’s where we step in. Just fill in the form below and one of our expert nutrition coaches will put together customised recipes, diet charts, and meal plans made only for you.

We are here with right solution for you. Fitterfly’s Personalised Diabetes Management Program is designed to make things simpler and safer.