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Chickpea and Paneer Salad

 

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chickpea paneer salad | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese | with 39 amazing images.

chickpea paneer salad | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese is a perfect blend of colours, flavours, texture and nourishment. Learn how to make kabuli chana paneer vegetable salad.

Chickpeas, commonly known as kabuli chana, are mostly associated with chole in Indian cuisine and hummus in Mediterranean cooking. Here we have presented this protein rich legume in the form of kabuli chana paneer vegetable salad.

Fresh, crisp lettuce, boiled kabuli chana, paneer cubes, tomatoes, olives, and spring onions make a vibrant-looking salad. The olive oil infused with garlic and chili flakes is tossed in with the chickpea paneer salad for a lovely treat!

Weight watchers can boost their metabolism with this healthy Indian chickpeas salad with cottage cheese by enjoying it without the addition of sugar. This salad bowl not only has protein in abundance, but also lends enough fiber to keep you satiated for long hours and avoid binge eating. Vitamin A, vitamin C, folic acid, lycopene, quercetin and allicin are other key elements which work their magic as antioxidants to help prevent inflammation in the body. Paneer is also a good source of calcium which promotes bone health.

Further, olive oil in the dressing is a source of MUFA (mono unsaturated fatty acids) which protects body cells and maintains heart health as well. Thus this kabuli chana paneer vegetable salad is not merely a visual treat for the eyes, but a health boost for the body too! Diabetics too can include this salad in their meals, but minus the sugar.

Tips for chickpea paneer salad. 1. Chill iceberg lettuce in cold water for 20 minutes. Then drain and use. 2. If you don't have black olives then use green olives. You can skip this if you wish. It's a salad and feel free to experiment with different toppings. 3. Add the prepared dressing only after chilling the salad and when you want to serve.

Enjoy chickpea paneer salad | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese | with step by step photos.

Chickpea and Paneer Salad recipe - How to make Chickpea and Paneer Salad

Tags

Light SaladsIndian Salads with dressingIndian PartyHealthy Indian SaladsCalcium Rich Indian RecipesHealthy HeartLow Calorie, Weight Loss

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Chickpea and Paneer Salad
1 cup soaked and boiled kabuli chana (white chick peas)
3/4 cup paneer (cottage cheese) cubes
1/2 cup tomato cubes
2 tbsp thinly sliced black olives
2 tbsp finely chopped parsley
1/4 cup finely chopped spring onion greens and whites
salt and to taste
1 cup lettuce , torn into pieces

To Be Mixed Into A Dressing
1 1/2 tsp olive oil
1 tbsp lemon juice
1 tsp powdered sugar
salt and freshly ground black pepper (kalimirch) to taste
1 tbsp dry red chilli flakes (paprika)
2 tsp finely chopped garlic (lehsun)

Method
For chickpea and paneer salad
    For chickpea and paneer salad
  1. To make {span class="bold1"}chickpea and paneer salad{/span}, combine the chickpeas, paneer, tomatoes, black olives, parsley, spring onions and lettuce in a bowl.
  2. Cover with a cling wrap and chill in the fridge for 30 minutes to 1 hour.
  3. Add the dressing, salt and pepper and mix well.
  4. Serve the {span class="bold1"}chickpea and paneer salad{/span} chilled.

Chickpea Paneer Salad Video by Tarla Dalal

Chickpea and Paneer Salad recipe with step by step photos

like chickpea paneer salad
  1. like chickpea paneer salad | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese | Listing down some of my favorite salad recipes made using chickpeas :

what is chickpea paneer salad made of?
  1. what is chickpea paneer salad  made of? kabuli chana paneer vegetable salad is made from easily available ingredients in India such as 1 cup soaked and boiled kabuli chana (white chick peas), 3/4 cup paneer (cottagte cheese) cubes, 1/2 cup tomato cubes, 2 tbsp thinly sliced black olives, 2 tbsp finely chopped parsley, 1/4 cup finely chopped spring onion greens, salt and freshly ground black pepper (kalimirch) powder to taste and 1 cup lettuce , torn into pieces. Dressing for salad is 1 1/2 tsp olive oil, 1 tbsp lemon juice, 1 tsp powdered sugar, salt and freshly ground black peppercorns (kalimirch) to taste, 1 tbsp dry red chilli flakes (paprika) and 2 tsp finely chopped garlic (lehsun). See below image of list of ingredients for chickpea paneer salad.

benefits of Kabuli Chana
  1. Prevents Spikes in Blood Sugar Levels : Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels. The starch present in Chick Peas slows down the rate at which food is digested resulting in a healthy life style and Lowers Blood Pressure. You rather have complex carbs than simple carbs which are the cause of body inflammation. Chickpeas or Kabuli Chana has a Glycemic Index of 33 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. See : 10 Fabulous Health Benefits of Chickpeas, Kabuli Chana.

benefits of paneer
  1. Paneer for strong bones: Paneer is a rich source of protein and calcium both of which aid in bone metabolism. It is also rich in vitamin D and minerals like magnesium, phosphorus which are required to maintain healthy bones and teeth. See : 5 Super Benefits of Paneer.

how to soak and cook chickpeas
  1. Take a deep bowl, add slightly less than 1 cup raw kabuli chana, wash and cover them with enough water.
  2. Cover it with a lid and keep aside to soak for 8 hours. If you are in a hurry and do not have much time then you can soak them in hot water and cover it. It will be done in 4 hours.
  3. This is how the kabuli chana looks after soaking.
  4. Drain well using a strainer.
  5. Soaked and drained kabuli chana.
  6. Boil enough water in a deep vessel and add 1/4 tsp salt.
  7. Add the soaked and drained kabuli chana.
  8. Cook the kabuli chana on a high flame for 15 minutes.
  9. Drain.
  10. Soaked and cooked kabuli chana ready to be used in chickpea paneer salad.

dressing for chickpea paneer salad
  1. In a bowl put 1 1/2 tsp olive oil.
  2. Add 1 tbsp lemon juice.
  3. Add 1 tsp powdered sugar (optional). Increase a bit of sugar if you want it sweeter. 
  4. Add salt to taste. We added 1/4th tsp salt.
  5. Add freshly ground black pepper to taste. We added 1/8th tsp.
  6. Add 1 tbsp dry red chilli flakes (paprika). For kids skip this.
  7. Add 2 tsp finely chopped garlic (lehsun).
  8. Mix well.
  9. Dressing for chickpea paneer salad.

making chickpea paneer salad
  1. To make chickpea paneer salad recipe | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese | in a big bowl put 1 cup soaked and boiled kabuli chana (white chick peas).
  2. Add 3/4 cup paneer (cottagte cheese) cubes.
  3. Add 1/2 cup tomato cubes.
  4. Add 2 tbsp thinly sliced black olives.
  5. Add 2 tbsp finely chopped parsley.
  6. Add 1/4 cup finely chopped spring onion greens.
  7. Add 1 cup lettuce , torn into pieces.
  8. Cover with a cling wrap and chill in fridge for 30 minutes to 1 hour. 
  9. Add the prepared dressing only after chilling the salad and when you want to serve.
  10. Add salt to taste. We added 1/4th tsp salt.
  11. Add freshly ground black pepper. We added 1/8th tsp.
  12. Mix chickpea paneer salad | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese | well.
  13. Serve chickpea paneer salad | kabuli chana paneer vegetable salad | healthy Indian chickpeas salad with cottage cheese | chilled.

tips for chickpea paneer salad
  1. Chill iceberg lettuce in cold water for 20 minutes. Then drain and use. 
  2. If you don't have black olives then use green olives. You can skip this if you wish. It's a salad and feel free to experiment with different toppings.
  3. Add the prepared dressing only after chilling the salad and when you want to serve.

health benefits of chickpea paneer salad
  1. Chickpea Paneer Salad – rich in protein, fiber and antioxidants.
  2. Paneer and kabuli chana both have protein (8 g per serving) and fiber (6.7 g per serving) in plenty. This helps to aid in weight loss. 
  3. The fiber from the paneer and veggies can help manage blood cholesterol and blood sugar levels. Thus heart patients can enjoy this salad.
  4. We recommend diabetics should avoid the addition of sugar in this salad. 
  5. Vitamins A and C from the tomatoes and lemon juice help to add glow to skin and boost immunity.
  6. Calcium, magnesium and phosphorus are some other nutrients in which this salad abounds in.
Nutrient values per serving
Energy194 cal
Protein8 g
Carbohydrates17.9 g
Fiber6.7 g
Fat10.1 g
Cholesterol0 mg
Vitamin A433 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.8 mg
Vitamin C15.5 mg
Folic Acid58.6 mcg
Calcium200.6 mg
Iron1.9 mg
Magnesium46.5 mg
Phosphorus156.7 mg
Sodium20.3 mg
Potassium261.4 mg
Zinc0.6 mg
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Reviews

Chickpea and Paneer Salad
 on 30 Jul 16 02:57 PM
5

Thank u so much tarlaji it was super easy n super tasty got many compliments
Tarla Dalal
30 Jul 16 05:14 PM
   Hi, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how they turned out. Happy Cooking !