5 Healthy Vegan Salads and Dressings from India

A salad dressing is a condiment made from a mixture of oil, vinegar, or another acidic ingredient, and various herbs, spices, and other flavorings. Salad dressings are used to add flavor and moisture to salads and other dishes. They can also help to bind the ingredients in a salad together, making it easier to eat.

With the help of our collection of these 5 Healthy Vegan Salads and Dressings from Indian cuisine, you can spice up your regular salads and make them even more delicious.

There are many different types of salad dressings, including vinaigrettes, ranch, Caesar, and blue cheese. Some salad dressings are creamy and rich, while others are light and tangy.

The benefits of using salad dressing in your food include adding flavor and moisture to your meals, helping to make vegetables more palatable and enjoyable to eat, and providing a source of healthy fats. Many salad dressings are made with healthy oils, such as olive oil or avocado oil, which are rich in monounsaturated fats and can help to improve heart health.

Enjoy some of the Dressings on your Salads:

1. Tandoori Parmesan Dressing

Tandoori Parmesan dressing is a type of salad dressing or marinade that is flavored with tandoori spices and Parmesan cheese. Tandoori spices are a blend of aromatic spices that are commonly used in Indian cuisine and may include ingredients such as cumin, coriander, garam masala, and paprika. Parmesan cheese is a type of hard, salty cheese that is made from cow’s milk.

Tandoori Parmesan dressing is typically creamy and flavorful, with a savory and slightly spicy taste. It can be used to dress salads, or as a marinade for grilled or roasted vegetables or meats. It may also be used as a dip for vegetables or bread, or as a topping for sandwiches or wraps.

Recipe for Tandoori Parmesan Dressing

Ingredients:

• 1/2 cup mayonnaise
• 1/2 cup plain yogurt
• 1/4 cup grated Parmesan cheese
• 2 tablespoons tandoori paste
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• salt and pepper to taste

Instructions:

• In a small bowl, whisk together the mayonnaise, yogurt, Parmesan cheese, tandoori paste, lemon juice, and garlic.
• Season with salt and pepper to taste.
• Refrigerate the dressing until ready to use.
• Serve the dressing over your favorite salad greens. Enjoy!

Note: You can adjust the amount of tandoori paste according to your desired level of spiciness.

2. Quinoa Tikki Salad and Moilee Dressing

Quinoa tikki salad is a dish that combines quinoa with vegetables and spices to form small, patty-like fritters, which are then served over a bed of greens or other vegetables. Quinoa is a high-protein, nutrient-rich grain that is a good source of fiber, iron, and other essential nutrients. When combined with a variety of vegetables and served over a bed of greens, this dish can be a healthy and nourishing meal.

Some potential health benefits of Quinoa Tikki Salad include:

• Provides protein: Quinoa is a plant-based source of protein, which is important for building and repairing tissues, as well as for maintaining a healthy immune system.
• Rich in fiber: Quinoa is a good source of dietary fiber, which can help to promote regular bowel movements and may reduce the risk of certain digestive disorders.
• High in essential nutrients: Quinoa is a good source of essential nutrients such as iron, magnesium, and phosphorus, which are important for maintaining good health.
• Low in calories: Quinoa tikki salad can be a low-calorie option, especially when served over a bed of greens or other vegetables, which are generally low in calories.
• May help to reduce the risk of chronic diseases: Quinoa and vegetables are both rich in antioxidants, which may help to reduce the risk of chronic diseases such as heart disease and cancer.

Overall, quinoa tikki salad can be a healthy and nutritious choice as part of a balanced diet.

Recipe for Quinoa Tikki Salad:

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1/2 cup grated carrots
• 1/2 cup peas
• 1/4 cup finely chopped cilantro
• 1/4 cup finely chopped green onions
• 2 tablespoons oil
• salt and pepper to taste

Instructions:

• Rinse the quinoa well and then add it to a saucepan with water. Bring to a boil, reduce the heat to low, and simmer, covered, until the quinoa is cooked and the water has been absorbed about 15-20 minutes.
• Quinoa should be taken from the heat and left to rest covered for five minutes. With a fork, fluff the quinoa, then allow it to cool to room temperature.
• In a large bowl, mix together the cooled quinoa, grated carrots, peas, cilantro, and green onions.
• Take the oil in a large pan and heat it over medium heat.
• Scoop about 2 tablespoons of the quinoa mixture into the pan and press gently to form a patty. Repeat with the remaining mixture to make a total of 8 patties.
• Cook the patties for 2-3 minutes on each side, or until they are golden brown and crispy.
• Season with salt and pepper to taste.
• Serve the quinoa tikki on a bed of salad greens, with the moilee dressing on the side. Enjoy!

Moilee Dressing

The Moilee is a creamy, colorful South Indian-style stew with coconut milk and veggies, the simplicity of which makes it so spectacular. A vegan, soy-free, nut-free, and gluten-free recipe.

Recipe for Moilee Dressing

Ingredients:

• 1 cup coconut milk
• 1/4 cup grated radish
• 1/4 cup lemon juice
• 2 tablespoons white wine vinegar
• 1 tablespoon honey
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• salt and pepper to taste

Instructions:

• In a small saucepan, combine the coconut milk, lemon juice, white wine vinegar, honey, mustard seeds, cumin seeds, ground coriander, ground cumin, turmeric, and paprika.
• Bring the mixture to a boil, reduce the heat to low, and simmer for 5 minutes, or until the dressing has thickened slightly.
• Remove the dressing from the heat and let it cool to room temperature.
• Season with salt and pepper to taste.
• Serve the moilee dressing with your Quinoa Tikki and enjoy with rice for a sumptuous meal.

3. Cumin Spiced Goat Cheese Fritters

Cumin-spiced goat cheese fritters can be a tasty and flavorful addition to a salad. Goat cheese is a good source of protein, calcium, and other nutrients, and the cumin adds a warm, aromatic flavor.

However, these fritters may be high in calories and fat due to the cheese and the frying process, so it’s important to enjoy them in moderation as part of a balanced diet.

To incorporate cumin-spiced goat cheese fritters into a salad, you could try the following recipe:

Recipe for Cumin Spiced Goat Cheese Fritters:

Ingredients:

• 8 ounces of goat cheese
• 1/4 cup all-purpose flour
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup bread crumbs
• oil for frying

Instructions:

• In a small bowl, mix together the flour, cumin, chili powder, salt, and black pepper.
• Thinly slice the goat cheese into 1/2-inch chunks.
• Dip each slice of goat cheese into the flour mixture.
• Place the bread crumbs in a shallow dish and coat the goat cheese slices in the bread crumbs.
• Heat a few inches of oil in a deep fryer or heavy-bottomed pot to 350°F.
• Carefully add the coated goat cheese slices to the hot oil and fry for 1-2 minutes, or until they are golden brown and crispy.
• Remove the fritters from the oil and drain them on a paper towel-lined plate.
• Serve the fritters warm, with your favorite dipping sauce on the side. Enjoy!

Note:

• Make the fritters according to your desired recipe, being sure to season them with cumin and any other desired spices.
• Arrange a bed of lettuce or other greens on a plate or in a bowl.
• Top the greens with the fritters, along with any additional salad ingredients of your choice, such as sliced vegetables, fruit, nuts, or seeds.
• Drizzle with a light vinaigrette or other dressing of your choice.
• You could also serve the fritters as a topping for a grain bowl or as part of a larger salad with a variety of ingredients. Just be mindful of portion sizes and the overall balance of your meal.

4. Garlic Spinach Dressing

Garlic spinach dressing is a type of salad dressing that is made with garlic and spinach as the main ingredients. It is often made with a base of oil, vinegar, and other seasonings, and may also contain other ingredients such as Parmesan cheese, lemon juice, and Dijon mustard.

This dressing is typically tangy and flavorful, with a strong garlic and spinach taste. It can be used to dress a variety of salads, or as a marinade for grilled or roasted vegetables. Garlic spinach dressing is also a good choice for dipping vegetables or bread, or as a topping for sandwiches or wraps.

To make garlic spinach dressing, you will need the following:

Recipe for Garlic Spinach Dressing

Ingredients:

• 1 cup fresh spinach leaves
• 1 clove garlic
• 1/4 cup olive oil
• 2 tablespoons vinegar (such as red wine vinegar or apple cider vinegar)
• 1/2 teaspoon Dijon mustard
• salt and pepper to taste

Instructions:

• To make the dressing, combine the spinach and garlic in a blender or food processor and pulse until finely chopped.
• Blend the remaining ingredients until smooth.
• Adjust the seasonings to taste and serve over your favorite salad or use it as a marinade or dip.

Optional ingredients:

• 1/4 cup grated Parmesan cheese
• 2 tablespoons lemon juice
• 1/2 teaspoon honey (for a touch of sweetness)
• 1/4 teaspoon paprika (for a bit of heat)

You can adjust the ingredients and quantities to suit your taste preferences.

For a thicker dressing, add more spinach or Parmesan cheese. For a lighter, fresher taste, add more vinegar or lemon juice.

5. Lime Coriander Cream Dressing and Pomegranate Salsa

Lime coriander cream dressing can be a healthy choice depending on the ingredients used and how it is consumed.

This dressing is made with sour cream and mayonnaise, which are both high in fat and calories. However, it also contains fresh garlic and cilantro, which are rich in antioxidants and other nutrients. The lime juice and cumin add flavor and may also provide some health benefits.

In moderation, lime coriander cream dressing can be a tasty and flavorful addition to your meals. However, if you are trying to watch your fat or calorie intake, it may be best to use it sparingly or to look for lower-fat alternatives. You could try using Greek yogurt or avocado in place of the sour cream and mayonnaise for a healthier version of the dressing. As with any food, it’s important to be mindful of portion sizes and to balance your overall diet.

Recipe for Lime Coriander Cream Dressing:

Ingredients:

• 1/2 cup sour cream
• 2 tablespoons mayonnaise
• 1 clove garlic, minced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 1/4 teaspoon ground cumin
• salt and pepper to taste

Instructions:

• In a small bowl, whisk together the sour cream, mayonnaise, minced garlic, and chopped cilantro.
• Stir in the lime juice and cumin.
• Season with salt and pepper to taste.
• Serve the dressing over salads, grilled vegetables, or as a dip for veggies or chips.

Recipe for Pomegranate Salsa:

Ingredients:

• 1 cup pomegranate seeds (about 1 medium pomegranate)
• 1/2 cup diced tomato
• 1/2 cup diced cucumber
• 1/4 cup diced red onion
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon lime juice
• salt and pepper to taste

Instructions:

• In a medium bowl, combine the pomegranate seeds, diced tomato, cucumber, red onion, and cilantro.
• Stir in the lime juice and season with salt and pepper to taste.
• Serve the salsa as a topping for tacos, burritos, or grilled chicken or fish, or use it as a dip for chips or veggies.

Frequently Asked Questions (FAQs)

What is the best dressing to put on a salad in Indian Cuisine?

The best dressing to put on a salad in Indian cuisine is typically a vinaigrette made with lemon juice or vinegar, oil, and spices such as cumin and coriander. Other popular options include raita, a yogurt-based dressing with cucumber and spices, and chutney, a sweet and savory sauce made with fruit, vinegar, and spices.

What are the types of salad dressing?

There are many types of salad dressings, including:

• Vinaigrette: a dressing made with oil and vinegar, often with added herbs and spices.
• Ranch: a creamy dressing made with mayonnaise, sour cream, and buttermilk.
• Caesar: a dressing made with anchovies, garlic, and lemon juice.
• Blue cheese: a dressing made with blue cheese, mayonnaise, and sour cream.
• Thousand Island: a dressing made with mayonnaise, ketchup, and diced pickles.
• Balsamic: a dressing made with balsamic vinegar and oil, often with added herbs and spices.
• Honey mustard: a dressing made with honey, mustard, and mayonnaise.
• Italian: a dressing made with olive oil, red wine vinegar, and herbs such as basil and oregano.
• Raspberry vinaigrette: a dressing made with raspberry vinegar and oil, often with added fruit and herbs.
• Spicy peanut: a dressing made with peanut butter, soy sauce, and chili flakes.

What are the four types of dressings for salads?

There are many different types of dressings for salads, but the four main categories are:

• Vinaigrette: a dressing made with oil and vinegar, often with added herbs and spices.
• Creamy: a dressing made with a creamy base such as mayonnaise, sour cream, or yogurt, often with added herbs and spices.
• Emulsion: a dressing made with a combination of oil and water-based ingredients, such as mustard and vinegar, which are emulsified together to create a smooth, creamy consistency.
• Fruity: a dressing made with fruit juice or puree, often with added oil and vinegar or other ingredients such as honey or spices.

What dressing should I put on my salad to lose weight?

If you are trying to lose weight, it is generally best to choose a dressing that is lower in calories and fat. Some options include:

• Vinaigrette: a dressing made with oil and vinegar, often with added herbs and spices. Vinaigrettes are typically low in calories and fat.
• Lemon juice or citrus juice: a dressing made with fresh lemon or citrus juice, which is low in calories and fat.
• Yogurt-based dressings: dressings made with low-fat yogurt, such as raita or tzatziki, are lower in calories and fat compared to creamy dressings.
• Hummus: a dressing made with pureed chickpeas, which is high in protein and fiber but low in calories and fat.
• Avocado: a dressing made with mashed avocado, which is high in healthy fats but low in calories and fat.

It is also important to watch your portion sizes when using any type of dressing, as even healthier options can contribute to weight gain if consumed in excess.

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