Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe
by Tarla Dalal
paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | with 22 amazing images.
Paneer aur hara chane ka salad is a salad with simple flavours of basic Indian spices. True to its name, this healthy paneer chana salad, has a bountiful of nutrients to tempt you if you’re a health freak. Learn how to make calcium rich paneer salad recipe at home.
Paneer aur hara chane ka salad calls for making a healthy dressing of lemon juice, black pepper powder, cumin seeds powder, black salt and salt. This has to be poured over the salad which has 4 ingredients – boiled hara chana, paneer, tomatoes and spring onions (whites and green both).
Stock up on fiber, protein, calcium, phosphorus, magnesium, potassium, as well zinc with this healthy paneer chana salad. Fiber from hara chana will keep you full and aid in weight loss. If you want a completely low fat salad, then replace the full-fat paneer with its low fat version available in the market.
Prevent osteoporosis with the calcium and phosphorus from this protein rich chana salad while maintaining heart health with magnesium and potassium. Overall, this salad is rich in antioxidants and helps to reduce the inflammation in the body.
If you likely slight spicy salad, then add a dash of finely chopped green chillies or little chilli powder to this calcium rich paneer salad recipe. On the other hand, if you have any existing heart disease or high blood pressure, then avoid the black salt and control the amount of salt added as well.
Enjoy paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | with step by step photos.
Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe recipe - How to make Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Paneer Aur Hara Chane ka Salad
1/2 cup paneer (cottage cheese) cubes
1 1/2 cups soaked and boiled hara chana (dried green peas)
3/4 cup deseeded tomato cubes
1/2 cup chopped spring onions
To Be Mixed Into A Lemony Dressing
2 tbsp lemon juice
freshly ground black pepper (kalimirch) to taste
1/2 tsp black salt (sanchal)
1/2 tsp roasted and coarsely crushed cumin seeds (jeera)
salt to taste
For The Garnish
2 tbsp finely chopped coriander (dhania)
For the lemony dressing
- For the lemony dressing
- To make the lemony dressing for {span class="bold1"}paneer aur hara chane ka salad{/span}, squeeze some fresh lemon juice in a small bowl.
- To this add, freshly ground black pepper, black salt, crushed cumin seeds and salt.
- Mix well. Keep aside.
How to cook hara chana
- How to cook hara chana
- Soak the hara chana in enough water for 8 hours or overnight. Drain.
- Pressure cook the soaked and drained chana in enough water for 4 whistles.
- Allow the steam to escape before opening the lid. Again drain the excess water using a strainer. Keep aside.
For the paneer aur hara chane ka salad
- For the paneer aur hara chane ka salad
- Transfer the boiled hara chana to a deep bowl.
- Add the paneer cubes, chopped tomatoes and chopped spring onions.
- Pour the dressing over it and toss well using a spoon.
- Serve the {span class="bold1"}paneer aur hara chane ka salad{/span} garnished with coriander.
Paneer aur Hare Chane ka Salad (Protein Rich) Video by Tarla Dalal's Team
For the lemony dressing of paneer aur hara chane ka salad
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For the lemon dressing of paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe, squeeze some fresh lemon juice in a small bowl.
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To this add, freshly ground black pepper. Also called as kalimirch, it truly perks up the flavour of healthy paneer chana salad.
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Add little black salt. For heart patients and hypertensives, this is best avoided.
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Add crushed cumin seeds powder too. If you are making it at home, remember to roast it and then crush it.
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Finally add salt.
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Mix the protein rich chana salad well using a spoon. Keep aside.
How to cook hara chana for paneer aur hara chane ka salad
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For the paneer aur hara chane ka salad, first buy good quality chana. Choose uniformly-sized and nice green coloured chana, devoid of white or dark spots and holes.
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Wash them and add enough water for soaking.
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Cover with a lid and keep aside. You need to soak these chana for at least 8 hours or overnight.
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Next day, drain the hara chana using a strainer.
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Transfer the hara chana into a pressure cooker.
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Add more water for cooking.
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Close the lid of the pressure cooker and allow them to cook for 4 whistles.
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Allow the pressure cooker to cool down and then open the lid. This is how the hara chana looks after cooking. They should be perfectly cooked to be able to feel the bite, and not overcooked or mushy.
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Again drain the excess water using a strainer. Keep the hara chana for healthy paneer chana salad aside.
For the paneer aur hara chane ka salad
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For the paneer aur hara chane ka salad, add the cooked hara chana into a deep bowl.
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Add the paneer cubes to it. Cut the paneer into cubes of desired size.
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Add some chopped tomatoes.
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Along with it also add chopped spring onions. Use the whites and greens both. They have a distinct unique flavour and crunch which goes well with most salads.
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Pour the dressing over calcium rich paneer salad.
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Toss healthy paneer chana salad well using a spoon.
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Serve the paneer aur hara chane ka salad garnished with coriander.
If you like paneer aur hara chane ka salad
- If you like paneer aur hara chane ka salad, then also try other healthy salad recipes like
Health Benefits of Paneer aur Hare Chane ka Salad
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Paneer aur Hare Chana ka Salad - for Healthy Heart, Hypertension, PCOD and Immunity Building.
- Paneer is till now known as one the richest vegetarian source of protein and calcium - both nutrients which are necessary for bone strengthening.
- Hara Chana combined with paneer is also good in protein, thus making it suitable for people of all ages to build healthy cells and tissues.
- Tomatoes add in a dose of fiber and antioxidants - both of which are a must of PCOS and weight loss.
- Heart patients and diabetics can enjoy this Indian style salad too. COntrol the portion size and replace full-fat paneer with low-fat paneer if advised.
- The lemony dressing of the salad is a very good source of vitamin C - a nutrient needed to build your immune system and fight diseases.
- The sulfur compounds in spring onions are known to keep blood pressure under check. Just control the amount of salt being added in the salad and this recipe is a nourshing option for hypertensives.
| Energy | 202 cal |
| Protein | 9.3 g |
| Carbohydrates | 27.1 g |
| Fiber | 11.4 g |
| Fat | 6.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 236 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.2 mg |
| Vitamin C | 16.6 mg |
| Folic Acid | 78.6 mcg |
| Calcium | 119.2 mg |
| Iron | 2 mg |
| Magnesium | 70 mg |
| Phosphorus | 175.1 mg |
| Sodium | 12.5 mg |
| Potassium | 418.8 mg |
| Zinc | 1.1 mg |
I loved this protein rich recipe and it is yummy.