Waldorf Salad ( Zero Oil)
by Tarla Dalal
Here is a very appealing salad of veggies and fruits in a creamy, curd-based mustard dressing. Apples and grapes combine beautifully with capsicum, lettuce and celery to make a colourful and crunchy salad, which is perked up further by a tongue-tickling, honey-laced dressing. Waldorf Salad traditionally has walnuts, and you can add it if you wish, but we have avoided it to keep the calories low.
We have also replaced mayonnaise with thick curds, to get an equally tasty but low-fat dressing, so that you can enjoy the goodness of the fibre, vitamin C and protein that you get from this tasty Waldorf Salad without a being burdened by additional calories.
Waldorf Salad ( Zero Oil) recipe - How to make Waldorf Salad ( Zero Oil)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 cup apple cubes (unpeeled)
1 cup capsicum cubes (red, yellow and green)
2 cups iceberg lettuce , torn into pieces
1/2 cup green grapes , cut into halves horizontally
1 tbsp chopped celery (ajmoda)
To Be Mixed Into A Curd Mustard Dressing
1/2 cup low-fat curds (dahi)
1/2 tsp mustard (rai / sarson) paste
1 tsp honey
salt to taste
- Method
- Combine all the ingredients, along with the curd mustard dressing, in a deep bowl and toss well.
- Serve immediately.
| Energy | 61 cal |
| Protein | 2.3 g |
| Carbohydrates | 12 g |
| Fiber | 2.1 g |
| Fat | 0.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 619.3 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 51.2 mg |
| Folic Acid | 19.7 mcg |
| Calcium | 74.3 mg |
| Iron | 1.6 mg |
| Magnesium | 37 mg |
| Phosphorus | 38.3 mg |
| Sodium | 47.3 mg |
| Potassium | 103.2 mg |
| Zinc | 0.1 mg |