Kabuli Chana Salad, Chana Vegetable Salad with Paneer
by Tarla Dalal
kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing | with 31 amazing images.
kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing is a healthy protein brimming salad. Learn how to make kabuli chana vegetable salad with paneer.
To make the dressing for kabuli chana salad, combine all the ingredients in a mixer and blend into a smooth purée. Refrigerate. Then combine all the ingredients including the dressing and mix well. Serve chilled.
Simple ingredients tossed together to perfection to create an impressive salad bowl which is not only pleasant to look at and flavourful, but has plenty of nourishment. While you can buy readymade paneer, here’s how to make perfect paneer at home for kabuli chana vegetable salad with paneer.
One of the most nutritious of all beans, chick peas (or garbanzo beans) are rich in fibre, protein and folic acid . Curds and paneer enrich this tangy salad with more protein and also calcium, while coriander and mint increase its vitamin A content of this kabuli chana salad.
Chill this healthy Indian chana salad with pudina dressing thoroughly before you eat it. Diabetics, heart patients and weight watchers can relish this salad. They can make their choice between full fat paneer and low fat paneer.
Tips for kabuli chana salad. 1. The kabuli chana must be well cooked and yet you should be able to bite into it. Enusre it is not overcooked and mushy like we do it for hummus. 2. Kabuli chana can be replaced with boiled rajma.
kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian chana salad with pudina dressing | with step by step photos.
Kabuli Chana Salad, Chana Vegetable Salad with Paneer recipe - How to make Kabuli Chana Salad, Chana Vegetable Salad with Paneer
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Kabuli Chana Salad
3/4 cup soaked and cooked kabuli chana (white chick peas)
1/4 cup tomato cubes
3 tbsp finely chopped spring onions
1/4 cup paneer (cottage cheese) cubes
1/4 cup cucumber cubes
For The Curd Dressing
1/2 cup mint leaves (pudina)
1/4 cup chopped coriander (dhania)
1/4 tsp chopped ginger (adrak)
1 tsp chopped green chillies
3 tbsp curd (dahi)
salt to taste
For the dressing
- For the dressing
- Combine all the ingredients in a mixer and blend into a smooth purée. Refrigerate.
How to proceed
- How to proceed
- To make the {span class="bold1"}kabuli chana salad{/span}, combine all the ingredients including the dressing and mix well.
- Serve chilled.
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what is kabuli chana salad recipe made off?
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what is kabuli chana salad recipe made off? kabuli chana vegetable salad with paneer is made from cheap and easily available ingredients in India such as 3/4 cup soaked and cooked kabuli chana (white chick peas), 1/4 cup tomato cubes, 3 tbsp finely chopped spring onions (whites and greens), 1/4 cup paneer (cottage cheese) cubes, 1/4 cup cucumber cubes and a minty ( pudina ) curd dressing of 1/2 cup chopped mint leaves (phudina) , 1/4 cup chopped coriander (dhania), 1/4 tsp chopped ginger (adrak ), 3 tbsp low fat curds (dahi) and salt to taste. See below image of list of ingredients of kabuli chana salad.
soaking and cooking kabuli chana
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To make the kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian kabuli chana salad with pudina dressing | wash and soak 3/4 cup of kabuli chana overnight in a deep bowl. Note that 3/4 cup kabuli chana will give you 2 cups soaked and cooked kabuli chana.
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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 it for 4 to 5 whistles over a medium flame or until they are soft. Allow the steam to escape naturally and then carefully open the lid.
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Drain the boiled kabuli chana using a strainer.
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Soaked, cooked and drained kabuli chana.
benefits of kabuli chana
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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
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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.
making curd mint ( pudina) dressing for kabuli chana salad
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In a mixer put 1/2 cup mint leaves (pudina).
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Add 1/4 cup chopped coriander (dhania).
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Add 1/4 tsp chopped ginger (adrak).
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Add 1 tsp chopped green chillies.
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Add 3 tbls curds (dahi).
- Add salt to taste. We added 1/4 tsp salt.
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Blend into a smooth purée.
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Pour into a bowl and chill.
making kabuli chana salad
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To make kabuli chana salad recipe | kabuli chana vegetable salad with paneer | healthy Indian kabuli chana salad with pudina dressing | in a bowl put soaked and cooked kabuli chana (white chick peas). See above on step by step on how to soak and cook kabuli chana.
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Add 1/4 cup tomato cubes.
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Add 3 tbsp finely chopped spring onions, whites and green.
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Add 1/4 cup paneer (cottage cheese) cubes. Use low fat paneer if diabetic or on weight loss.
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Add 1/4 cup cucumber cubes.
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Add salt to taste. We added 1/2 tsp salt.
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Add the curd mint ( pudina ) dressing. See above on how to make curd mint dressing.
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Mix well and chill.
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Put kabuli chana salad | kabuli chana vegetable salad with paneer | healthy Indian kabuli chana salad with pudina dressing | in a serving bowl.
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Serve kabuli chana salad | kabuli chana vegetable salad with paneer | healthy Indian kabuli chana salad with pudina dressing | cold.
pro tips for kabuli chana salad
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The kabuli chana must be well cooked and yet you should be able to bite into it. Enusre it is not overcooked and mushy like we make it for hummus.
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Kabuli chana can be replaced with boiled rajma.
health benefits of kabuli chana salad
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Kabuli Chana Salad – rich in protein, calcium and fibre.
- With enough protein and fibre, this salad is extremely satiating which is sure to keep you going till next meal.
- Weight watchers can benefit from these 2 nutrients. They can replace full fat paneer with low fat paneer to cut down on fat if they wish to.
- Diabetics and heart patients too can benefit from the fibre this salad has to offer.
- The vitamin A from mint is a way to add glow to skin.
- Calcium and phosphorus from paneer can aid in bone strengthening process.
| Energy | 196 cal |
| Protein | 9.3 g |
| Carbohydrates | 23.1 g |
| Fiber | 10 g |
| Fat | 7.3 g |
| Cholesterol | 3.6 mg |
| Vitamin A | 488.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.1 mg |
| Vitamin C | 16 mg |
| Folic Acid | 71.7 mcg |
| Calcium | 220.3 mg |
| Iron | 2.3 mg |
| Magnesium | 67 mg |
| Phosphorus | 189.7 mg |
| Sodium | 17.3 mg |
| Potassium | 348 mg |
| Zinc | 1 mg |
Love this recipe. Its simple and quick. Mint and curd make for a refreshing dressing. Chick peas and Paneer add to the protein quotient.
This recipe is perfectly balanced! A good dose of proteins with a lovely mint garnish. magnificent results!