Simple salads for this summer

The scorching weather calls for something refreshing. Apart from cold drinks, salads are another important source of nutrition during summers. They are healthy and keep one hydrated. Metrolife spoke to chefs and a homemaker who shared a few easy-to-make recipes for summer salads

Aditya Singh Bhadoria, executive chef, 1Q1, says watermelon and feta cheese is everyone’s favourite. “The sour and sweet taste is a classic. One can also use flex seeds in summer, as they are good source of protein. Poppy seeds are also a great ingredient during this season.”

When I was small, my mother used to make a salad made of ‘moong’ sprouts, tomato and onion. It was my favourite. I am sharing a simple recipe of green mango and papaya salad, which can be made easily.

Green mango and papaya salad

Ingredients

- Green papaya, peeled and julienned

- Large green mangoes, peeled and julienned

- Haricots verts or long string beans - 100 gm (cut into 1-inch sections)

- Finely sliced fresh Thai red chilli - 1 tsp

- Cilantro stems removed - 1 bunch

- Dried chilli flakes (optional) - 1 tsp

- Cherry tomatoes, cut in half - 12 no (to serve)

- Roasted ground peanuts - 2 tsp

- Fresh mint leaves - ¼ cup

For dressing

- Garlic, finely chopped - 3 cloves

- Tamarind paste - 1 1/2 tsp

- Salt - 1/2 tsp

- Thai dried red chilli - 1 no

- Heaped jaggery - 1 tbsp

- Water - 2 tbsp

- Sweet chilli sauce - 4 tbsp

- Lemongrass stalk (finely chopped) - 1 inch

Instructions

- Blend all ingredients of dressing with two tbsp of water and in a grinder or blender. Grind them coarsely and set aside.

- In a large bowl, mix green mango, papaya, string beans, carrots, sliced red chilli, chilli flakes and toss gently with dressing; add cherry tomatoes, mint and cilantro.

- Serve them chilled in four equal quantities, garnished with crushed peanut, cilantro and mint leave.

Chef Dinesh of ‘Misu’ says seasonal vegetables and fruits are the best ingredients to cook up a salad. “I love to add cucumber, green apple and pomelo in my salads too. You can create your salad by using corn, avocado, sprouts and raw mangoes with a hint of mint for dressing. Don’t use whole olives, paneer and cheese. Use quinoa and different kind of sprouts.”

Sprout salad with sesame soy dressing

Ingredients for dressing

- Light soy - 3 tbsp

- Freshly squeezed lemon juice - 1 tbsp

- Honey - 1 tbsp

- Black pepper - 1/2 tbsp

- White sesame seeds - 1 tbsp

- Ingredients for salad

- Sprout - 150 gm

- Peanuts - 10 gm

- Cucumber - 2 no

- Apple - 1 no

Instructions

- Mix light soy, lemon juice, honey and sesame seeds along with crushed black pepper and keep aside.

- Cut the cucumbers and apple into small cubes and transfer to a bowl. Add sprouts, peanuts and the previously prepared dressing and mix well.

- Your sprout salad with sesame dressing is ready to serve.

- Top it with coriander leaves and sugar.

Sheenu Duggal, blogger and homemaker, prefers fruits and greens too. “Being a mother of two daughters, it is a difficult task to get the kids eat vegetables. I have to do a lot of mix and match to suit their needs. I garnish a salad in a way that they will like, by garnishing it with cherry tomatoes, adding a bit of feta cheese or making a mocktail with the same fruit as the salad.”

Her favourite summer ingredient for salads is raw mango. She says, the sweet and sour taste is a favourite of many. You can make a simple salad with raw mango by adding walnuts and pumpkin seeds, she says.

“Salads are important. They are great antioxidants and are loaded with vitamin and minerals. Adding lime to a salad dressing gives you a fresh feel,” she says.

Black Eyed Bean Salad

Black-eyed bean also known as lobia in Hindi is packed with health benefits. These beans are rich in antioxidants. It contains necessary flavinoids and is low in calorie, gluten free and has no cholesterol. It helps in weight loss and is good for the heart and the digestive system. It is high in protein, fiber, vitamins and minerals.

Ingredients

- 1 cup black eyed beans/ lobia, boiled

- 1 cup cucumber, chopped

- 1 small onion, thinly sliced

- 1/2 cup cherry tomatoes, halved

- 1/4 cup pomegranate pearls

- 1/2 cup lettuce leaves, roughly chopped

For dressing

- 1 tbsp freshly squeezed lemon juice

- 1 tbsp extra virgin olive oil

- 1/2 tsp mustard paste

- Salt and pepper to taste

Instructions

- In a small jar, combine all the dressing ingredients.

- Tightly close the lid and shake it well and keep aside.

- In a big salad bowl, combine beans, lettuce leaves, cucumber, onions, cherry tomatoes and toss them well.

- Pour the dressing over the tossed salad and top it with pomegranate pearls and serve chilled.