Test Salad
Global • Eggetarian
How to Make Test Salad (Traditional & Healthy Version)
Test Salad is a vibrant, globally-inspired vegetarian salad, perfect for those seeking a healthy Indian snack with a fusion twist. While salads are not traditional in classic Indian cuisine, contemporary Indian households have embraced salads as a nutritious accompaniment or light meal, especially in urban areas. Typically, Indian salads feature a medley of fresh vegetables, tangy lemon juice, and regional spices, making them both wholesome and flavorful. Test Salad combines crunchy cucumbers, juicy tomatoes, protein-rich chickpeas, and a hint of chaat masala, creating a dish that is both refreshing and satisfying. This healthy vegetarian salad is a great way to enjoy the global influence on Indian cuisine while keeping calorie intake in check. Its colorful presentation and zesty taste make it ideal for health-conscious individuals, busy professionals, or anyone looking for a quick, low-calorie snack. With its blend of raw and cooked ingredients, Test Salad provides a balance of flavors and textures, making it a favorite for Indian families, especially during hot summer months or as a light meal option during festivals and gatherings.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 medium Cucumber (diced)
- 1 large Tomato (chopped)
- 1/2 cup Boiled chickpeas (chana, drained)
- 1 small Carrot (grated)
- 1/2 small Onion (finely chopped)
- 2 tbsp Fresh coriander leaves (chopped (dhaniya))
- 1 tbsp Lemon juice (freshly squeezed)
- 1/2 tsp Chaat masala (for authentic Indian flavor)
- 1/4 tsp Black salt (kala namak)
- 1/4 tsp Roasted cumin powder (bhuna jeera) - optional
Instructions
- 1
Wash and prepare all vegetables. Dice the cucumber, chop the tomato, grate the carrot, and finely chop the onion and coriander leaves.
5 minutes
Use fresh, crisp vegetables for the best texture.
- 2
In a large mixing bowl, add the boiled chickpeas, cucumber, tomato, carrot, and onion.
2 minutes
Pat the chickpeas dry to avoid excess moisture in the salad.
- 3
Sprinkle chaat masala, black salt, and roasted cumin powder over the salad mixture.
1 minute
Adjust spices as per taste for a customized flavor profile.
- 4
Add freshly squeezed lemon juice and toss everything well to combine.
2 minutes
Add lemon juice just before serving to retain freshness.
Why This Dish is Healthy
This Indian salad recipe is a healthy choice because it uses whole, unprocessed ingredients, is naturally low in calories, and is rich in both macro- and micronutrients. It supports weight management, keeps you full for longer, and can fit into most vegetarian and vegan diets. With no frying or heavy dressings, it is ideal for anyone tracking calories or aiming for a balanced, wholesome snack.
Test Salad is packed with fiber, plant-based protein, and essential vitamins such as Vitamin C, A, and K from its fresh vegetables. The chickpeas provide slow-digesting carbs and protein, making it filling yet light. With minimal fat and no added sugar, this salad supports heart health, aids digestion, and helps maintain a healthy weight. The lemon juice adds a dose of antioxidants, while coriander and spices offer anti-inflammatory benefits.
Pro Tips
- 💡Tip 1: Use freshly roasted cumin powder for enhanced aroma.
- 💡Tip 2: Add the lemon juice just before serving to keep vegetables crisp.
- 💡Tip 3: For meal prep, keep dressing separate until ready to eat.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
| Protein | 3.1 g |
| Carbohydrates | 8.5 g |
| Total Fat | 1.2 g |
| Fiber | 2.8 g |
| Sugars | 2.2 g |
| Iron | 1.1 mg |
| Calcium | 38.0 mg |
