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Jowar Kale Palak Veg Antioxidant Healthy Office Salad

 

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jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | healthy jowar vegetable salad | with 35 amazing images.

jowar kale palak salad is a healthy Indian lunch salad or a one dish meal salad. Learn to make healthy jowar vegetable salad.

This super-duper jowar kale palak lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches !

An exciting medley of jowar, kale leaves, broccoli, mushroom and other veggies and greens, laced with a lemony and spicy dressing, this spinach, capsicum, alfalfa sprouts salad reboots your day with its awesome blend of textures and flavours.

Jowar or white millet is a gluten-free grain packed with vitamins and minerals, especially B-vitamins, magnesium and calcium.

Green leafy veggies like kale and spinach give you iron and vitamin C, while pumpkin seeds contributes omega-3 fatty acids to the nutritious blend in healthy jowar vegetable salad.

Rich in vitamins, bell pepper helps in the formation of collagen and improves skin health. It increases your metabolic rate, that is, it helps you burn calories and thus aids in weight loss.

You will find that the Jowar Kale Palak Veg Antioxidant Healthy Office Salad is quite filling too, so you won’t reach out for any junky snacks soon after your meal.

Enjoy jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | healthy jowar vegetable salad | with step by step photos.

Jowar Kale Palak Veg Antioxidant Healthy Office Salad recipe - How to make Jowar Kale Palak Veg Antioxidant Healthy Office Salad

Tags

Healthy Foods for KidsKids Brain Boosting Antioxidant Rich Indian Diabetic Indian Salads Indian Home Remedies for ConstipationHealthy Indian Salads with healthy dressingIndian Salads recipes for Cancer

Preparation Time:    Cooking Time:    Total Time:    Makes 1 servings

Ingredients


For Jowar Kale Palak Salad
1/2 cup soaked and cooked whole jowar (white millet)
1/2 cup kale leaves , torn into pieces
1/4 cup chopped baby spinach
1 cup coloured capsicum cubes
1/2 cup blanched broccoli florets
1/2 cup mushroom (khumbh) cubes
1/4 cup alfalfa sprouts

To Be Mixed Into A Dressing
2 tsp olive oil
1/2 tsp lemon juice
1/4 tsp grated garlic (lehsun)
1/4 tsp grated ginger (adrak)
sea salt (khada namak) to taste
freshly ground black pepper (kalimirch) to taste

For The Topping
1 tsp roasted pumpkin seeds

Method
For jowar kale palak salad
    For jowar kale palak salad
  1. To make {span class="bold1"}jowar kale palak salad{/span}, in a bowl put the whole jowar, kale, spinach, coloured capsicum, mushrooms, broccoli and alfalfa sprouts.
  2. Toss well.
  3. Add the prepared extra virgin olive oil dressing.
  4. Just before eating, mix the dressing and toss the pumpkin seeds and toss well.
  5. Serve {span class="bold1"}jowar kale palak veg antioxidant healthy office salad{/span} immediately.

Jowar Kale Palak Veg Antioxidant Healthy Office Salad recipe with step by step photos

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  1. like jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | healthy jowar vegetable salad | then see our collection of antioxidant rich salads and some recipes we love. 

what is jowar kale palak salad made of ?
  1. what is jowar kale palak salad made of ? spinach, capsicum, alfalfa sprouts salad is made from 1/2 cup soaked and cooked whole jowar (white millet), 1/2 cup kale leaves , torn into pieces, 1/4 cup chopped baby spinach, 1 cup coloured capsicum cubes, 1/2 cup blanched broccoli florets, 1/2 cup mushroom (khumbh) cubes, 1/4 cup alfalfa sprouts and a healthy Indian dressing with extra virgin olive oil. See below image of list of ingredients for owar kale palak salad.

soaking and cooking jowar
  1. This is what jowar looks like. Jowar is one of the five top cereal crops in the world, along with wheat, oats, corn and barley. It  is extremely drought tolerant, making it an excellent choice for arid and dry areas. You can simply dry roast jowar grains and blend them into a smooth powder to make Jowar flour.
  2. Put 1/4 cup whole jowar in a glass bowl full of water. As you can see it's failry clean. If you want you can change the water once. Note that when you soak 1/4 cup whole jowar you get 1/2 cup soaked and cooked jowar.
  3. Cover and soak for 8 hours or overnight.
  4. This is what the soaked jowar looks like. 
  5. Drain
  6. soaked and drained jowar.
  7. In a pressure cooker put the soaked and drained jowar. 
  8. Add 1 cup of water. 
  9. Add salt to taste. 
  10. Mix well. 
  11. Pressure cook for 5 whistles. Allow the steam to escape before opening the lid. 
  12. Jowar after pressure cooking.
  13. Drain.
  14. Keep aside soaked and cooked whole jowar ( white millet).

dressing for jowar kale palak salad
  1. In a bowl put 2 tsp extra virgin olive oil or olive oil.
  2. Add 1/2 tsp lemon juice.
  3. Add 1/4 tsp grated garlic (lehsun).
  4. Add 1/4 tsp grated ginger (adrak).
  5. Add sea salt to taste. We added 1/2 tsp sea salt.
  6. Add freshly ground black pepper to taste. We added 1/8th tsp black pepper.
  7. Mix well.
  8. Keep aside.

making jowar kale palak salad
  1. To make jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | in a deep bowl put 1/2 cup soaked and cooked whole jowar (white millet). Note that when you soak 1/4 cup whole jowar you get 1/2 cup soaked and cooked jowar.
  2. Add 1/2 cup kale leaves , torn into pieces. You can mix amd match the greens you want to use in a salad from lettuce, spinach, kale. So use the salad greens you love.
  3. Add 1/4 cup chopped baby spinach. You can mix amd match the greens you want to use in a salad from lettuce, spinach, kale. So use the salad greens you love.
  4. Add 1 cup coloured capsicum cubes
  5. Add 1/2 cup blanched broccoli florets.
  6. Add 1/2 cup mushroom (khumbh) cubes.
  7. Add 1/4 cup alfalfa sprouts. We love these healthy sprouts. Add more if you want.
  8. Toss well.
  9. Just before serving, add the prepared dressing.
  10. Toss jowar kale palak salad | spinach, capsicum, alfalfa sprouts salad | well.
  11. Add 1 tsp roasted pumpkin seeds. You can use roasted sunflower seeds.
  12. Serve jowar kale palak salad | spinach, capsicum, alfalfa sprouts salad | immediately.

tips for jowar kale palak salad
  1. You can store the salad in the fridge for the day without adding the dressing.
  2. Just before serving add the dressing.
  3. Once you start using whole jowar in your salads, there is no stopping. We recommend making a larger batch of whole jowar which you can store and use over 3 days. We suggest you soak 3/4 cup whole jowar to get 1 1/2 cup soaked and cooked jowar. This will last you for 3 days.
Nutrient values per serving
Energy333 cal
Protein9.9 g
Carbohydrates48.8 g
Fiber9.7 g
Fat11.9 g
Cholesterol0 mg
Vitamin A2423.4 mcg
Vitamin B11 mg
Vitamin B20.4 mg
Vitamin B33.7 mg
Vitamin C231.3 mg
Folic Acid67.4 mcg
Calcium72.4 mg
Iron19.8 mg
Magnesium148.2 mg
Phosphorus235.4 mg
Sodium24.5 mg
Potassium610.2 mg
Zinc1.5 mg
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Reviews

Jowar Kale Palak Veg Antioxidant Healthy Office Salad
 on 21 Jun 19 05:45 PM
5

mam what is kale leaves and alfalfa sprouts in marathi
Tarla Dalal
27 Jun 19 12:56 PM
   Kale is kale and alfalfa sprouts are alfalfa!!
Jowar Kale Palak Veg Antioxidant Healthy Office Salad
 on 21 Dec 17 10:30 AM
5

Thanks for this healthy lunch salad. Good to see the use of Jowar in a salad. Wholesome, tasty and full of healthy ingredients.