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 Last Updated : Jan 31,2024

Zero Oil Healthy Indian Salads, Healthy Veg Indian Salads

Salads are a part of a meal – lunch or dinner. On first look, salads too seem very healthy because of the addition of fresh fruits and veggies. And a warm dressing brings out the flavours of fruits and veggies further. But the use of oily dressings, cheese, mayonnaise etc. can undo the very intention of eating salads!

A freshly tossed salad can be really delicious and satisfying. What’s even more important is that it is simple to make and pleasantly nourishing. Try a simple healthy Indian salad like Cabbage and Apple Salad,

Cabbage and Apple Salad

Healthy Zero Oil Indian Veggie Salads

Vegetables, we all know that are loaded with antioxidants. The compounds are found in all colourful veggies and they help prevent inflammation in the body and build immunity. It is not very difficult to take a step ahead in benefiting from these compounds without the use of fat laden ingredients.

You need not go too exotic. A simple Tomato Cucumber and Onion Salad in which the veggies are cut into cubes and tossed with lemon juice is extremely pleasing. Munch on it and you are sure to enjoy every bit of it. With just 16 calories per serving of Tomato Cucumber and Onion Salad, it is best for weight loss, low carb and keto diet.

 Tomato, Cucumber and Onion Salad

Use of low calorie veggies is very important if you are looking for controlled calorie intake. Mushrooms are one such ingredient which are not only low on calorie scale, but also lend some amount of protein. The use of oil has been replaced with dried herbs like dried rosemary and dried thyme in Roasted Mushroom and Coloured Capsicum Salad. The roasted capsicum give a sweet taste to this salad. Crunchy to the core and full of vitamin A and C, this salad is a healthy choice for good vision, a glowing skin and a good immune system.

Roasted Mushroom and Coloured Capsicum Salad

A combination of red and regular cabbages gives this Garlicky Cabbage and Spinach Salad an appealing countenance with contrasting colours, which is further accentuated by shredded spinach. Delightfully oil-free, this salad requires no cooking and is an easy snack for weight-watchers to toss up in a jiffy. It is also amply nutritious, with vitamin C from cabbage, vitamin A from spinach and omega-3 fatty acids from walnuts. Garlic also is known to have heart protecting benefits. Read 8 Health Benefits of Garlic.

 Garlicky Cabbage and Spinach Salad

While chopped veggies are most commonly used in making salads, shredded veggies have their own pleasant mouthfeel. In this nourishing bowl we have used only fresh coriander and contribute a completely Indian touch by way of black salt. Try this unusual combo of Cabbage Carrot Lettuce Salad at just 29 calories.

 Cabbage, Carrot and Lettuce Salad

Healthy Zero Oil Indian Fruit Based Salads

We often turn to fruit juices if we can’t have them whole. But fruit juice most times have the fiber removed during the process of juicing or have added sugar to make them palatable. Why not try them in the form of salad? And if it is fat-free, it’s an added health boost.

Use any combination of mixed fruits like we have done in the recipe of Mixed Fruit Salad in Ginger Dressing. Water and vitamin C rich fruits combine beautifully in this simple but awesome salad. Dressed with a tongue-tickling ginger honey lemon dressing, the duo transforms into an ultimate delicacy.

 Mixed Fruit Salad in Ginger Dressing

Fruits can be used as a dressing to. The best fruits are apple, muskmelon, strawberry etc. Surprised? Want to know how to make such salad dressing? Peep into the recipe of Fruit and Vegetable Salad with Apple Dressing.

 Fruit and Vegetable Salad with Apple Dressing

You can also revel in the goodness of really healthy salads like  Green Salad with Muskmelon Dressing. Bean Sprouts is a very salad-friendly ingredient, as it has a wonderful crunchy texture, along with a pleasant, mildly-sweet flavour to this salad. It is less than 20 calories and almost nil in fat. Muskmelon lends 14% of day’s vitamin A. Broccoli is calcium and fiber rich. It helps in strengthening the bones and maintain a healthy digestive system. Read 13 Benefits of Broccoli.

Green Salad with Muskmelon Dressing

Banana and Cucumber Salad is another healthy Indian Zero Oil Salad. You can benefit from the potassium content of banana. However, if you are aiming weight loss or are on a low carb diet, then we do not recommend this salad. Laced with crunchy peanuts, it offers a perfect blend of sweet and tangy flavours, juicy and crunchy textures, in one delightful bowlful.

Banana and Cucumber Salad

Healthy Protein Rich Zero Oil Indian Salads

A simple Beet and Sprouts Salad is a classic example of protein rich zero oil Indian salads. Alfa-alfa sprouts delicately pair with sweet beetroot, which is dressed with only lemon juice and salt. This is true fiber boost with 6.4 g per serving. It is sure to satiate you – whether you have it as a part of a meal or in between meals as a healthy snack. The vitamin C from beets and sprouts along with lemon juice all help in achieving a wrinkle-free skin, as vitamin C helps in collagen synthesis.

Beet and Sprouts Salad, Healthy Sprouted Beetroot Salad

Another tempting healthy zero oil salad is Mexican Rajma Bean Sprouts and Lettuce Tossed in Guacamole dressing. This combo of veggies and beans makes this Mexican-style salad a nutri-dense one, while the innovative avocado-based oil-free guacamole dressing makes it incredibly tasty salad which suits Indian palate. Thought slightly high on calorie scale, this salad is a like a filling one meal salad. A bowl of healthy soup is enough to accompany this salad.

 Mexican Rajma, Bean Sprouts and Lettuce Tossed in Guacamole Dressing

Why restrict making salads to only fruits and veggies. Combine them with unique beans like chawli beans to make interesting delicacies like Minty Bean Salad. Along with mint, cucumber, onion, tomato and coriander also feature in this salad thus making a health treat for eyes, skin and heart. With 7.8 g of protein per serving of Minty Bean Salad, it nourishes, repairs and maintains cell health too. Gain in good amounts of vitamin C and build a healthy immune system too. What else do you look in a salad to be healthy?

Minty Bean Salad

In the collection of zero oil Indian salads, we have focused a lot on use of wide collection of colourful fruits and veggies available in Nature. While these recipes are zero oil or fat free, we do not recommend a complete zero oil or fat free diet. This is because some quantity of fat is needed for our body functions. It is when we consume excess fat, it gets deposited in the body and can be a ladder to many other diseases apart from weight gain and increased waist line. Instead avoid all the fried and processed foods and opt for small quantity (3 to 4 teaspoon) of olive oil, coconut oil or peanut oil. Check out Which Oils are the Healthiest.

We hope you enjoy our other Oil Free Sections listed below.

Zero Oil recipes
Zero Oil Rice / Biryani / Pulao Recipes
Zero Oil Rotis and Parathas Recipes
Zero Oil Dals, Kadhis Recipes
Zero Oil International Recipes
Zero Oil Snacks Recipes
Zero Oil Soups Recipes
Zero Oil Subzis Recipes