Kachumber Salad, Gujarati Kachumber Salad
by Tarla Dalal
kachumber salad recipe | Gujarati kachumber salad | healthy kachumber salad | with 10 amazing images.
kachumber salad recipe | Gujarati kachumber salad | healthy kachumber salad is a daily fare with umpteen health benefits. Learn how to make Gujarati kachumber salad.
To make kachumber salad, combine all the ingredients in a deep bowl and mix well. Refrigerate it for at least one hour and serve chilled.
A chatpata salad spiked with lemon juice and green chillies. With not much planning nor cooking involved, this Gujarati kachumber salad has a homely and a special feeling at the same time.
Vitamins A and lycopene from tomatoes, quercetin from onions and vitamin C from lemon juice are important antioxidants provided by this spicy kachumber. The antioxidants are extremely necessary substances needed to remove the potentially harmful substances called “free radicals” from our body. They prevent or stop cell damage in the body. They also help in enhancing your body’s immunity and ability to fight infections.
The fibre from the veggies in this healthy kachumber salad makes it a wise choice for weight watchers, diabetics and heart patients too. Fibre helps to maintain a healthy gut too. Serve it chilled with chapati, and healthy chana palak sabzi, to complete a full meal on a lazy afternoon.
Tips for kachumber salad. 1. Instead of chopping the veggies, you can cut them into thin long slices too. This has a different mouth feel. 2. Use of cumin powder or black pepper powder is your choice. 3. We would suggest that you serve this salad immediately on tossing, to benefit the most from its vitamin C. Remember that vitamin C is a volatile nutrient and some of it is lost on exposure to air.
Enjoy kachumber salad recipe | Gujarati kachumber salad | healthy kachumber salad | with step by step photos.
Kachumber Salad, Gujarati Kachumber Salad recipe - How to make Kachumber Salad, Gujarati Kachumber Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Kachumber Salad
1 cup chopped onions
1 cup chopped cucumber
1/2 cup chopped tomatoes
1/4 cup finely chopped coriander (dhania)
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tsp finely chopped green chillies
1 tsp lemon juice
salt to taste
For kachumber salad
- For kachumber salad
- To make {span class="bold1"}kachumber salad{/span}, combine all the ingredients in a deep bowl and mix well.
- Refrigerate it for at least one hour and serve chilled.
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Why onions in kachumber salad?
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Why onions in kachumber salad? Indian kachumber salad comes always with onions. Let's see why onions are good in kachumber. Antioxidant Benefit : Yes, onion is a source of many antioxidants, the most important one amongst them being Quercetin. This antioxidant exhibits anti-inflammatory properties to ward off the free radicals which would otherwise harm our healthy body cells. This in turn prevents the onset of various chronic diseases like cancer, heart diseases etc.
Health Tip : It is suggested to eat at least half onion daily , preferably in it raw form to gain its antioxidant benefits. Use it innovatively and make Mint and Onion Chutney and serve it with all the healthy snacks you make.
- Immunity Enhancer : Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defense against illness. Health Tip : Vitamin C is quite volatile when exposed to air. So to get the maximum vitamin C from onions, use it immediately on peeling. Instead of fried onions, Sliced Onions with Lemon Juice and Green Chillies is one of the tasty and delcious way of consuming raw onions.
Why cucumber in kachumber salad?
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Indian kachumber salad comes always with cucumber. See why cucumber is good for kachumber salad. Cucumber Promotes Weight Loss – With just 16 calories and zero fat from a cup of cucumber, it certainly qualifies for a weight watcher’s diet. Pair it with another protein rich ingredient to make a healthy potion like Indian Chickpea Salad for Weight Loss.
- Flushes Out Toxins – With that high water content, cucumber act a s broom for our system to sweep out harmful toxins from our body. Try Cool Cucumber Cooler as a detox drink.
- Build Immunity – Being a good source of vitamin C (8.75 mg / cup) cucumber strengthens your immune system to keep virus and bacteria away. Try Carrot Spinach Cucumber Orange Juice.
Why tomatoes in kachumber salad?
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Indian kachumber salad comes always with tomatoes. See why tomatoes is good for kachumber salad. 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.
- Get all your Vitamin C at one go: Tomatoes are super rich in Vitamin C and provide maximum of your daily requirement in just one cup. Great to fight colds and coughs. Eat one or two raw tomatoes daily to get your vitamin C and also increase your iron absorption.
- Good for Heart : The lycopene content in tomatoes prevents LDL oxidation and thus reduces the levels of LDL cholesterol and Triglycerides in the blood. These two components are the main cause of inflammation increasing cardiovascular disease risk. Tomatoes being fat and cholesterol free, is an ideal option to keep your heart healthy.
Why coriander in kachumber salad?
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Indian kachumber salad comes always with coriander. See why coriander is good for kachumber salad. Combats Inflammation : The antioxidants vitamin A, vitamin C and the quercetin present in it works towards strengthening our immune system, set us free from toxins and reduce body inflammation. Cineole, one of the essential oils present in coriander along with linoleic acid in it together also target reduce skin inflammation, thus leaving your skin soft and smooth.
- Overcomes Diarrhea : Coriander possess essential oils like linalool and borneol which aid in digestion and negate the effect of bacteria causing diarrhea, and thus is beneficial for treating diarrhea.
What is Indian kachumber salad made off?
Making kachumber salad
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In a deep glass bowl put 1 cup chopped onions.
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Add 1 cup chopped cucumbers.
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Add 1/2 cup chopped tomatoes.
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Add 1/4 cup chopped coriander.
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Add 1/2 tsp roasted cumin seeds (jeera) powder (optional) or you can use some pepper powder. I personally don't use with of this in my kachumber.
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Add 1/2 tsp finely chopped green chillies. There are some who use red chilli powder in making the kachumber salad spicy. Option is yours.
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Add 1 teaspoon lemon juice.
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Add salt to taste.
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Mix well.
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Refrigerate it for one hour and serve chilled.
FAQ for kachumber salad
- Q. What does kachumber do with ? I love to have kachumber with roti, bajra roti, jowar roti.
- Q. How do i make kachumber in advance? A. Best is to make kachumber one hour before your meal. Refrigerate and serve cold. If you want to make it still earlier, then don't add onions, lemon juice and salt. Add that just before serving.
Health Benefits of kachumber salad
- Kachumber Salad – a healthy low cal accompaniment.
- With very few calories, this kachumber salad is a healthy addition to everyone’s diet – be it a healthy person, a diabetic, a heart patient, a person with high BP or an obese person.
- The fibre in this salad will help to keep you satiate for long hours.
- Plentiful of antioxidants from the veggies help to reduce inflammation in the body and fight the harmful free radicals too.
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While most people would add this salad as a part of their main meals, this kachumber is a wholesome and nourishing option to enjoy in between meals.
Tips for kachumber salad
- 3 important Tips for kachumber salad : Instead of chopping the veggies, you can cut them into thin long slices too. This has a different mouth feel.
- Use of cumin powder or black pepper powder in this salad is your choice.
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We would suggest that you serve this salad immediately on tossing, to benefit the most from its vitamin C. Remember that vitamin C is a volatile nutrient and some of it is lost on exposure to air.
| Energy | 16 cal |
| Protein | 0.5 g |
| Carbohydrates | 3.3 g |
| Fiber | 1.2 g |
| Fat | 0.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 57.2 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 9.1 mg |
| Folic Acid | 9.8 mcg |
| Calcium | 19.5 mg |
| Iron | 0.4 mg |
| Magnesium | 8.8 mg |
| Phosphorus | 18 mg |
| Sodium | 5.4 mg |
| Potassium | 64.8 mg |
| Zinc | 0.1 mg |