Vegan Healthy Lunch Salad, Office Salad
by Tarla Dalal
healthy vegan office salad recipe | grilled vegetables, masoor dal and lettuce salad | one dish meal Indian salad | with 36 amazing images.
healthy vegan salad recipe can be eaten for lunch or dinner as a one dish meal Indian salad.
You can carry the grilled vegetables, masoor dal and lettuce salad and dressing separately and toss them together just before eating your lunch.
This protein rice vegan salad has 14.1 grams of protein making it perfect for a protein rich meal for vegetarians.
This healthy vegan office salad is a melange of ingredients with varied textures and tastes, from veggies and tomatoes to lettuce greens and soaked masoor dal. It is full of antioxidants from capsicum, lettuce and tomatoes, and omega-3 fats from pumpkin seeds and extra virgin olive oil.
Take a step towards a healthier lifestyle, by replacing your rice or roti based lunch with these healthy grilled vegetables, masoor dal and lettuce salad!
You can also try other healthy lunch salads like Rajma Vegetable Healthy Lunch Salad or Mixed Sprouts Beetroot Healthy Lunch Veg Salad.
Enjoy healthy vegan office salad recipe | grilled vegetables, masoor dal and lettuce salad | one dish meal Indian salad | with step by step photos.
Vegan Healthy Lunch Salad, Office Salad recipe - How to make Vegan Healthy Lunch Salad, Office Salad
Preparation Time: Cooking Time: Total Time:
Makes 1 servings
For Vegan Healthy Lunch Salad
1/2 cup coloured capsicum cubes
1/4 cup zucchini cubes , unpeeled
1/4 cup mushroom (khumbh) cubes
1 tsp olive oil
salt and to taste
1/4 cup deseeded tomato cubes
1/4 cup cucumber cubes
1/2 cup iceberg lettuce , torn into pieces
1/4 cup soaked and boiled masoor (whole red lentil)
To Be Mixed Into A Dressing
1 tsp extra virgin olive oil
1 tsp lemon juice
1/4 tsp chilli powder
salt and to taste
For The Topping
1 tbsp roasted pumpkin seeds
For vegan healthy lunch salad
- For vegan healthy lunch salad
- To make {span class="bold1"}vegan healthy lunch salad{/span}, heat the olive oil in a griller pan, add the coloured capsicum, zucchini, mushrooms, little salt and pepper and sauté on a medium flame for 2 to 3 minutes. Keep aside.
- Transfer it in a deep bowl, cool slightly and add all the other ingredients and mix gently.
- It can be taken to work in a lunch box with a dressing in a separate small container.
- Just before eating, mix the dressing and toss well.
- Eat the {span class="bold1"}vegan healthy lunch salad{/span} immediately topped with roasted sunflower seeds.
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what is healthy vegan office salad recipe made of ?
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what is healthy vegan office salad recipe made of ? grilled vegetables, masoor dal and lettuce salad is made from 1/2 cup coloured capsicum cubes, 1/4 cup zucchini cubes , unpeeled, 1/4 cup mushroom (khumbh) cubes, 2 tsp olive oil, 1/4 cup deseeded tomato cubes, 1/4 cup cucumber cubes, 1/2 cup iceberg lettuce , torn into pieces, 1/4 cup soaked and boiled whole masoor (whole red lentil), salt and freshly ground black pepper (kalimirch) to taste with a healthy olive oil dressing. See below image of list of ingredients for healthy vegan office salad recipe.
how to soak and boil masoor dal
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This is what whole masoor looks like.
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Put the masoor in clean water.
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Wash the dirt off with your hands.
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Cover and soak for 3 hours.
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Masoor after 3 hours soaking.
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drain.
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Soaked and drained masoor ( whole red lentil ).
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In a pan of boiling water add 1/8th tsp salt. Adding salt at this stage while cooking dals and sprouts helps them to absorb the flavour.
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Put soaked whole masoor in boiling water.
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Boil masoor in enough water for 5 minutes.
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Drain.
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soaked and boiled masoor is ready to use in the salad.
dressing for healthy vegan office salad
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In a bowl put 1 tsp extra olive oil or olive oil. If you want you can add a little more extra virgin olive oil.
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Add 1 tsp lemon juice.
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Add salt to taste. We added 1/8th tsp salt.
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Add 1/4 tsp chilli powder.
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Mix well.
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Keep aside.
grilling vegetables for the salad
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Heat 1 tsp olive oil in a griller pan.
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Add 1/2 cup coloured capsicum cubes.
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Add 1/4 cup zucchini cubes , unpeeled.
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Add 1/4 cup mushroom (khumbh) cubes. If you don't like mushrooms use broccoli or tofu.
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Sauté on a medium flame for 2 to 3 minutes.
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Add salt to taste. We added 1/8th tsp salt.
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Add black pepper to taste.
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Mix well and keep aside to cool.
making healthy vegan office salad
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To make healthy vegan office salad recipe | grilled vegetables, masoor dal and lettuce salad | one dish meal Indian salad | in a deep bowl put 1/4 cup deseeded tomato cubes.
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Add 1/4 cup cucumber cubes.
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Add 1/2 cup iceberg lettuce , torn into pieces. You can use kale or baby spinach instead of lettuce in the salad.
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Add 1/4 cup soaked and boiled whole masoor (whole red lentil).
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Add grilled vegetables. See above on grilling of vegetables.
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Mix well.
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Just before eating, mix the dressing.
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Toss well.
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Top with roasted sunflower seeds or pumpkin seeds.
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Serve healthy vegan office salad | grilled vegetables, masoor dal and lettuce salad | one dish meal Indian salad | immediately.
tips for healthy vegan office salad
- Benefits of Whole Masoor: 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal.
| Energy | 394 cal |
| Protein | 14.1 g |
| Carbohydrates | 35.5 g |
| Fiber | 7.9 g |
| Fat | 22.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 1105.6 mcg |
| Vitamin B1 | 0.7 mg |
| Vitamin B2 | 0.3 mg |
| Vitamin B3 | 2.5 mg |
| Vitamin C | 118.9 mg |
| Folic Acid | 63.9 mcg |
| Calcium | 87.6 mg |
| Iron | 5.3 mg |
| Magnesium | 81.9 mg |
| Phosphorus | 199.2 mg |
| Sodium | 39.6 mg |
| Potassium | 800.8 mg |
| Zinc | 2.2 mg |
The vibrant colours in this salad clearly drew me to it and tried it for my office. The objective was to just have this as a meal and nothing else. Worked perfect. Big plus it was healthy and really tasty. Made my lunch box to carry to work much lighter. Thanks.