Fruity Chana Salad, Indian Diabetic Salad
by Tarla Dalal
fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | with 26 amazing images.
fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad is a wholesome salad with lots of health benefits to reap. Learn how to make Indian fruit, vegetable and chana salad.
Turn to this delightful Indian fruit, vegetable and chana salad when you have leftover chick peas and a basket of fruits in the refrigerator. It is a perfect blend of texture and flavours ranging from not just perfectly cooked kabuli chana, but also pleasant tang from tomatoes and lemon juice to crunch of veggies like onions, cucumber and lettuce.
The chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orange segments together with lemon juice abound in vitamin C which helps to enhance our resistance to diseases. Feel free to replace orange with fruits that are handy or fruits you love the most, taking care to avoid ones like mangoes, bananas etc in this healthy kabuli chana salad.
Heart patients, diabetics, weight-watchers and all healthy individuals can turn to this protein dense salad. They can also benefit from antioxidants like lycopene from tomatoes and quercetin from onions. These antioxidants are a way to ward off the harmful free radicals from the body and maintain the health of organs. Serve this fruit chana salad with a light main course at lunch time and watch your loved one's relish it.
Tips for fruit chana salad. 1. You can add extra virgin olive oil to the recipe. 2. Add roasted and crushed peanuts to get the nice crunch to the salad. 3. Replace orange with pomegranate if you wish.
Enjoy fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | with step by step photos.
Fruity Chana Salad, Indian Diabetic Salad recipe - How to make Fruity Chana Salad, Indian Diabetic Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 cup boiled kabuli chana (white chick peas)
1/2 cup chopped cucumber
1/2 cup orange segments , peeled
1/2 cup sliced onions
1/2 cup lettuce , torn
1/2 cup chopped tomatoes
1 tbsp chopped coriander (dhania)
1 1/2 tsp lemon juice
salt to taste
freshly ground black pepper (kalimirch) to taste
- Main procedure
- Combine all the ingredients except the lemon juice, salt and pepper and chill.
- Just before serving, add lemon juice, salt and pepper and mix well.
- Serve chilled.
- You can also use rajma (kidney beans) in place of the chick peas if you like.
like fruit chana salad
- like fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | then you must check out this collection of 700+ vegetarian salad recipes. You can customize salad recipes with whatever ingredients are available around. Adding a protein source like paneer, beans or pulses is a good idea to make it more filling. Listing down some of my favorite salad recipes made using chickpeas :
- Fruits combined with a versatile bean – chick peas and perked with lemon juice to fulfil your calcium requirement. Feel free to replace orange with sweet lime, pomegranate, grapes or apples as a variation.
what is fruity chana salad made of?
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what is fruity chana salad made of? healthy fruit chana salad is made from 1 cup boiled kabuli chana (white chick peas), 1/2 cup chopped cucumber, 1/2 cup orange segments , peeled, 1/2 cup sliced onions, 1/2 cup lettuce , torn, 1/2 cup chopped tomatoes, 1 tbsp chopped coriander (dhania), 1 1/2 tsp lemon juice, salt to taste and
freshly ground black pepper (kalimirch) to taste See below image of list of ingredients for fruity chana salad.
benefits of kabuli chana
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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 tomatoes
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Powerful Antioxidant: Tomatoes are extremely rich source of Lycopene. Lycopene is an antioxidant which scavenges the free radicals that causes cellular inflammation. Inflammation is the major cause of all the diseases. When one thinks of Tomatoes, only Lycopene comes to mind. Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation. See : 13 Amazing Healthy Benefits of Tomatoes + Healthy Recipes.
how to cook kabuli chana
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To make the fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad |, wash and soak 1 cup of kabuli chana overnight in a deep bowl.
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In the morning, drain well using a strainer.
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Transfer the soaked chana to a pressure cooker.
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Add the salt and 3 cup of water.
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pressure cook for 2 whistles when soaked for 8 hours. Allow the steam to escape naturally and then carefully open the lid.
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Drain the boiled kabuli chana using a strainer and keep aside.
making fruit chana salad
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To make fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | in a bowl put 1 cup cooked kabuli chana (white chick peas) (approx. 1/2 cup raw kabuli chana).
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Add 1/2 cup cucumber , sliced.
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Add 1/2 cup orange segments , peeled.
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Add 1/2 cup onion , sliced.
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Add 1/2 cup lettuce , torn.
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Add 1/2 cup tomato , sliced.
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Add 1 tbsp chopped corriander (dhania).
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Chill in the fridge.
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Just before serving add 1 1/2 tsp lemon juice.
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Add salt to taste. We added 1/4 tsp salt.
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Add freshly ground black pepper.
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Mix fruit chana salad | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | well.
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Serve fruit chana salad | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | chilled.
tips for fruit chana salad
- You can add extra virgin olive oil to the recipe.
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Add roasted and crushed peanuts to get the nice crunch to the salad.
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Replace orange with pomergranate if you wish.
health benefits of fruity chana salad
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Fruity Chana Salad – rich in protein, fiber and antioxidants.
- The kabuli chana, like other pulses, abounds in protein. This key nutrient nousrishes the cells of the body including the immune cells.
- The fiber from the chana and veggies together help to maintain digestive health.
- The antioxidants like lycopene and quercetin, along with vitamins A and C help to reduce inflammation in the body.
- The vitamin A and C together also promote healthy vision and a glowing skin.
- This satiating salad can also be served as a healthy snack in between meals.
| Energy | 99 cal |
| Protein | 4.3 g |
| Carbohydrates | 17.5 g |
| Fiber | 7 g |
| Fat | 1.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 504.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 17.9 mg |
| Folic Acid | 55 mcg |
| Calcium | 70.6 mg |
| Iron | 1.5 mg |
| Magnesium | 46 mg |
| Phosphorus | 83.6 mg |
| Sodium | 16.6 mg |
| Potassium | 242.5 mg |
| Zinc | 0.7 mg |
Fruity Chana Salad, healthy and very tasty and full bouquet of colours. You have the sweetness of the fruits combined by the rugged kabuli chana and tossed with lime juice.