Diet

High Protein Kachumber Salad

Introducing a new spin on the classic Indian salad – high protein kachumber! This hearty version of kachumber salad is made with edamame, a medley of veggies, combined with spices, and almonds for staying power. So if you’re on the hunt for diabetic salad recipes that are also heart smart, this one will surely satisfy.

Satisfy your appetite with this nutritious High Protein Kachumber Salad, a delicious combination of crunchy vegetables and refreshing flavour!

I’m captivated by the spicy-tangy elements and tantalizing texture of this kachumber salad (also spelt katchumber). Without a doubt, this is my personal favourite. And by blending my dietitian knowledge with my Desi (South Asian) roots, honestly, I feel like I’m in salad heaven.

As the holy month approaches, I’ve been focusing on nourishing recipes that can sustain us throughout the extended hours of fasting. Of course, eating healthy during Ramadan is on the agenda. And if I had to nominate an easy healthy salad, kachumber would definitely be my pick.

Hands down.

Not only is it hydrating and invigoratingly refreshing, but it perfectly complements (and balances!) our Iftar meals.

Enjoy this delicious salad for a nutritional boost!

In a nutshell, this kachumber salad is bundled with plant-based proteins and healthy fats that work together to pack a nutritional punch! Let me explain.

Edamame provides a good source of protein and dietary fibre – both of which are necessary for gut health and regularity. Almonds are heart-healthy nuts, providing a fair amount of polyunsaturated fats. Packed with vitamins, minerals, and disease-fighting antioxidants, veggies are a nutritional powerhouse! Spices such as cumin and chilli powder lend powerful anti-inflammatory properties. Fresh herbs contain plant compounds that guard against chronic diseases like type 2 diabetes and heart disease.

Here’s what you’ll need

With a versatile line-up of ingredients, kachumber salad is a breeze to make. Ready in only 30 minutes, most of which you’ll spend prepping the vegetables and herbs. If you own a food processor, however, it will save even more time.

Edamame, shelled and boiled Cucumber Red onion Tomato Jalapeno Fresh cilantro Fresh mint Red chilli powder (Kashmiri) Cumin powder Lemon juice, freshly squeezed Salt Almonds

My go-to food processor – Breville The Sous Chef

I use this Breville – The Sous Chef Peel and Dice Food Processor in my kitchen. I got it about 3 years ago and it functions beautifully, making chopping, dicing, shredding, grating, and mincing ever so easy!

How to make kachumber in 5 simple steps

Once the veggies and herbs are prepped, the rest is a simple assembly job!

Step 1: Boil frozen edamame according to packet instructions. Set aside to cool before assembling the salad; otherwise, the heat will soften the veggies and herbs.
Step 2: Meanwhile, cut the cucumber and tomato into small cubes, and chop the onion, jalapeno and herbs finely. For texture contrast, roughly chop the almonds.
Step 3: Next, add edamame, cucumber, onion, tomato, jalapeno, and herbs, along with chilli, cumin, lemon, and salt.
Step 4: Mix the kachumber salad ingredients gently until everything is well combined.
Step 5: Finish with chopped almonds, toss and serve immediately.

The complete recipe with ingredient amounts can be found in the recipe card at the bottom of this post.

Best ingredients for salads

When it comes to crafting nutritious salads, the possibilities are endless! I suggest assembling a medley of ingredients for both flavourful and textural appeal. For example:

Greens, like kale, spinach and lettuce Fibre-rich wholegrains such as quinoa, farro and couscous Fruits and vegetables like apples, berries, peppers and cucumbers Vegetables such as tomatoes, cucumbers and onions Proteins like chickpeas, kidney beans and tofu Healthy fats like avocados, nuts or seeds Herbs and spices

What to serve this kachumber salad recipe with

To create a nutritionally balanced meal, kachumber salad can be served with a side of protein. For example:

Fish – like these pan fried basa fish fillets Chicken – either these tandoori chicken tikka skewers or chicken patties Beans and lentils – vegan kebab or dhal makhani is a lip-smacking pairing! Tofu – this curry tofu scramble is always a hit with our family!

For grain-based accompaniments, I recommend enjoying this healthy dinner salad with:

Flatbread – like paratha or roti for a healthy dose of fibre. Wholegrain – like quinoa is absolutely delicious!

Serving note

This salad makes a delectable main course for two or serves three to four people when served as an accompaniment.

Food safe storage

You can make the most out of your meal prep and store this delicious kachumber salad in an airtight container or mason jar for up to two days. If you really want to get the most out of this recipe, though, it’s best served fresh since letting it sit for too long causes the juices to be released and the veggies to lose their crunchiness.

To make your preparation process easier, you can chop the vegetables and herbs ahead of time. And when you’re ready to serve, simply mix in the spices and lemon juice.

I hope this kachumber salad recipe adds a refreshingly delightful note to your meal planning. Enjoy!

Desi~liciously Yours, Shahzadi

If you give this Indian salad recipe a go, let me know what you think. Reviews and feedback are always welcome! Show off your Katchumber creations on Instagram or Facebook by tagging #desilicousrd – I can’t wait to see what you come up with!

Print

High Protein Kachumber Salad

Introducing a new spin on the classic Indian salad – high protein kachumber! This hearty version of kachumber salad is made with edamame, a medley of veggies, combined with spices, and almonds for staying power. So if you’re on the hunt for diabetic salad recipes that are also heart smart, this one will surely satisfy.
Course Salad, Side
Cuisine Indian, pakistani
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 servings
Calories 354kcal
Cost $5

Ingredients

2 cup edamame shelled, frozen, boiled 1 cucumber large, diced into small pieces 1 tomato large, diced into small pieces ½ red onion medium, finely chopped 1 jalapeno large, finely chopped ¼ cup mint leaves only, finely chopped ½ cup cilantro leaves and stems, finely chopped tsp Kashmiri red chilli powder 2 tsp cumin powder ½ tsp salt sea salt 1 lemon juice, small, fresh ¼ cup almonds plain, unsalted, roughly chopped

Instructions

Cook frozen edamame as per packet instructions and cool completely before assembling the salad.
Meanwhile, cube the cucumber and tomato into bite-sized pieces, and finely chop the onion, jalapeno pepper and herbs. For texture contrast, roughly chop the almonds.
Combine cooled edamame, diced cucumber, chopped onion, tomato, jalapeno, cilantro and mint in a large bowl.
Add Kashmiri chilli powder, cumin powder, lemon juice, and salt and mix gently until all the ingredients are combined.
Toss almonds for garnish and serve immediately. Enjoy!

Video

https://youtu.be/AEVhg_1VLcgVideo can’t be loaded because JavaScript is disabled: High Protein Kachumber Salad (https://youtu.be/AEVhg_1VLcg)

Notes

Best ingredients for salads

When it comes to crafting nutritious salads, the possibilities are endless! I suggest assembling a medley of ingredients for both flavourful and textural appeal. For example:
Greens, like kale, spinach and lettuce Fibre-rich wholegrains such as quinoa, farro and couscous Fruits and vegetables like apples, berries, peppers and cucumbers Vegetables such as tomatoes, cucumbers and onions Proteins like chickpeas, kidney beans and tofu Healthy fats like avocados, nuts or seeds Herbs and spices

Food safe storage

You can make the most out of your meal prep and store this delicious kachumber salad in an airtight container or mason jar for up to two days. If you really want to get the most out of this recipe, though, it’s best served fresh since letting it sit for too long causes the juices to be released and the veggies to lose their crunchiness.
To make your preparation process easier, you can chop the vegetables and herbs ahead of time. And when you’re ready to serve, simply mix in the spices and lemon juice.

Serving note

This salad makes a delectable main course for two or serves three to four people when served as an accompaniment.

Nutrition

Calories: 354kcal | Carbohydrates: 39g | Protein: 21g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Sodium: 597mg | Potassium: 1370mg | Fiber: 13g | Sugar: 11g | Vitamin A: 1243IU | Vitamin C: 55mg | Calcium: 254mg | Iron: 7mg

The post High Protein Kachumber Salad appeared first on Shahzadi Devje, Desi~licious RD.

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