353 calories for 1 serving of Antioxidant, Protein Rich Healthy Lunch Salad, Cholesterol 0 mg, Carbohydrates 32.4g, Protein 16.4g, Fat 18.4 g.

antioxidant protein rich salad is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Learn to make healthy sprouts, lettuce, one dish veg salad.

Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help to energize the healthy sprouts, lettuce one dish veg salad! 

On the other hand, whole masoor, alfalfa sprouts and feta cheese boost the protein content of the antioxidant vegetable, whole masoor and feta cheese Indian salad, while also giving it an exotic blend of textures. 

Laced with a sweet and tangy olive oil dressing, the antioxidant vegetable, whole masoor and feta cheese Indian salad is a lovely treat to the palate. 

This antioxidant protein rich salad has 16.4 grams of protein making it perfect for a protein rich meal for vegetarians. 

Is Antioxidant, Protein Rich Lunch Salad healthy?

Yes, this is healthy, but restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy? 

2. Feta Cheese: Regardless of the type of milk used to create it, Feta cheese is a concentrated source of the nutrients naturally found in milk, including calcium and phosphorus and thus good for bone health. Feta cheese also contains small amount of other essential nutrients such as  zinc, riboflavin and potassium. Feta cheese is also easier to digest. It is a dense source of high quality protein and low in fat, thus suitable for weight watchers. However, one nutritional drawback of this reduced-fat cheeses is that they are usually higher in sodium than other full-fat natural cheese. So people with hypertension and heart disease need to monitor its consumption very closely.

3. Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

4. Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. See the detailed 8 benefits of mushrooms.

5. Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 

6. Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

Can diabetics, heart patients and over weight individuals have Antioxidant, Protein Rich Healthy Lunch Salad ?

Yes, but for diabetics and heart  have portion control.  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. Feta cheese also contains small amount of other essential nutrients such as  zinc, riboflavin and potassium. Feta cheese is also easier to digest. It is a dense source of high quality protein and low in fat, thus suitable for weight watchers.

Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. Rich in vitamin C, capsicum protect and maintain the lining of the heart. All fats used in the recipe are healthy fats. 

Can healthy individuals have Antioxidant, Protein Rich Lunch Salad ?

Yes. Super healthy lunch salad.

Antioxidant, Protein Rich Healthy Lunch Salad is rich in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Phosphorous : Phosphorous works closely with calcium to build bones. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

6. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

7. Protein : Protein is required for the managing the wear and tear of all cells of the body.