Vegetables

Onion Tomato spicy salad

Salad is the one that helps to fulfil your daily quota of fresh vegetables, by that way your daily quota of vitamins and minerals too. Salad should always be accompanying a meal, not by meal itself. since it does not qualify to fulfil the quota of macro nutrients say carbohydrates, proteins, fats, and without them micro nutrients aka vitamins and minerals cant do their job properly. So have your salad but along with your roti/dal/rice/ curds. Onions are known for their anti viral, anti bacterial, anti fungal properties and tomatoes are excellent source of anti oxidant lycopen which is very good for glowing skin. lemon juice not just adds the tang but also vitamin c. So have this tangy –  spicy salad with paratha/dal/ rice and enjoy the goodness of vegetables.

Preparation time: 5 mins

Cooking time: nil

Serves: 2

Ingredients:

Spring onions with greens(diced or coarsely chopped): ½ cup

Tomatoes (diced or coarsely chopped): ½ cup

Coriander cumin seeds powder: ½ tsp

Red chilly powder: ½ tsp

Salt:  as per taste

Powdered sugar: ½ tbsp

Chat masala: ½  tsp

Lemon juice: 1 tbsp

Fresh coriander leaves: 1 tbsp

Process:

  • take the onions, tomatoes, salt, red chilly powder, coriander cumin seeds powder, chat masala , powder sugar and mix well.
  • Add lemon juice and toss the salad.
  • Add fresh coriander leaves and serve.

Handy Tip:

This salad can be served chilled too. Cover the salad and refrigerate for 20 mins, this will make the onions crisp.

Nutritional Value: (per portion with added sugar)

Energy: 36.24 k cal

Carbs:  8 g

Protein: 0.7 g

Fat: 0 g

Calcium: 34 mg

About the author

Ami Paneri Upadhyay

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