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Zero Oil Salads recipes

Last Updated : Jan 31,2024

बिना तेल सलाद - हिन्दी में पढ़ें (Zero Oil Salads recipes in Hindi)
સલાડ - ગુજરાતી માં વાંચો (Zero Oil Salads recipes in Gujarati)

Zero Oil Healthy Indian Salads, Healthy Veg Indian Salads

Salads are a part of a meal – lunch or dinner. On first look, salads too seem very healthy because of the addition of fresh fruits and veggies. And a warm dressing brings out the flavours of fruits and veggies further. But the use of oily dressings, cheese, mayonnaise etc. can undo the very intention of eating salads!

A freshly tossed salad can be really delicious and satisfying. What’s even more important is that it is simple to make and pleasantly nourishing. Try a simple healthy Indian salad like Cabbage and Apple Salad,

Cabbage and Apple SaladCabbage and Apple Salad

Healthy Zero Oil Indian Veggie Salads

Vegetables, we all know that are loaded with antioxidants. The compounds are found in all colourful veggies and they help prevent inflammation in the body and build immunity. It is not very difficult to take a step ahead in benefiting from these compounds without the use of fat laden ingredients.

You need not go too exotic. A simple Tomato Cucumber and Onion Salad in which the veggies are cut into cubes and tossed with lemon juice is extremely pleasing. Munch on it and you are sure to enjoy every bit of it. With just 16 calories per serving of Tomato Cucumber and Onion Salad, it is best for weight loss, low carb and keto diet.

 Tomato, Cucumber and Onion Salad

 Tomato, Cucumber and Onion Salad

Use of low calorie veggies is very important if you are looking for controlled calorie intake. Mushrooms are one such ingredient which are not only low on calorie scale, but also lend some amount of protein. The use of oil has been replaced with dried herbs like dried rosemary and dried thyme in Roasted Mushroom and Coloured Capsicum Salad. The roasted capsicum give a sweet taste to this salad. Crunchy to the core and full of vitamin A and C, this salad is a healthy choice for good vision, a glowing skin and a good immune system.

 Roasted Mushroom and Coloured Capsicum Salad

Roasted Mushroom and Coloured Capsicum Salad

A combination of red and regular cabbages gives this Garlicky Cabbage and Spinach Salad an appealing countenance with contrasting colours, which is further accentuated by shredded spinach. Delightfully oil-free, this salad requires no cooking and is an easy snack for weight-watchers to toss up in a jiffy. It is also amply nutritious, with vitamin C from cabbage, vitamin A from spinach and omega-3 fatty acids from walnuts. Garlic also is known to have heart protecting benefits. Read 8 Health Benefits of Garlic.

 Garlicky Cabbage and Spinach Salad

 Garlicky Cabbage and Spinach Salad

While chopped veggies are most commonly used in making salads, shredded veggies have their own pleasant mouthfeel. In this nourishing bowl we have used only fresh coriander and contribute a completely Indian touch by way of black salt. Try this unusual combo of Cabbage Carrot Lettuce Salad at just 29 calories.

 Cabbage, Carrot and Lettuce Salad

 Cabbage, Carrot and Lettuce Salad

Healthy Zero Oil Indian Fruit Based Salads

We often turn to fruit juices if we can’t have them whole. But fruit juice most times have the fiber removed during the process of juicing or have added sugar to make them palatable. Why not try them in the form of salad? And if it is fat-free, it’s an added health boost.

Use any combination of mixed fruits like we have done in the recipe of Mixed Fruit Salad in Ginger Dressing. Water and vitamin C rich fruits combine beautifully in this simple but awesome salad. Dressed with a tongue-tickling ginger honey lemon dressing, the duo transforms into an ultimate delicacy.

 Mixed Fruit Salad in Ginger Dressing

 Mixed Fruit Salad in Ginger Dressing

Fruits can be used as a dressing to. The best fruits are apple, muskmelon, strawberry etc. Surprised? Want to know how to make such salad dressing? Peep into the recipe of Fruit and Vegetable Salad with Apple Dressing.

 Fruit and Vegetable Salad with Apple Dressing

 Fruit and Vegetable Salad with Apple Dressing

You can also revel in the goodness of really healthy salads like  Green Salad with Muskmelon Dressing. Bean Sprouts is a very salad-friendly ingredient, as it has a wonderful crunchy texture, along with a pleasant, mildly-sweet flavour to this salad. It is less than 20 calories and almost nil in fat. Muskmelon lends 14% of day’s vitamin A. Broccoli is calcium and fiber rich. It helps in strengthening the bones and maintain a healthy digestive system. Read 13 Benefits of Broccoli.

 Green Salad with Muskmelon Dressing

Green Salad with Muskmelon Dressing

Banana and Cucumber Salad is another healthy Indian Zero Oil Salad. You can benefit from the potassium content of banana. However, if you are aiming weight loss or are on a low carb diet, then we do not recommend this salad. Laced with crunchy peanuts, it offers a perfect blend of sweet and tangy flavours, juicy and crunchy textures, in one delightful bowlful.

 Banana and Cucumber SaladBanana and Cucumber Salad

Healthy Protein Rich Zero Oil Indian Salads

A simple Beet and Sprouts Salad is a classic example of protein rich zero oil Indian salads. Alfa-alfa sprouts delicately pair with sweet beetroot, which is dressed with only lemon juice and salt. This is true fiber boost with 6.4 g per serving. It is sure to satiate you – whether you have it as a part of a meal or in between meals as a healthy snack. The vitamin C from beets and sprouts along with lemon juice all help in achieving a wrinkle-free skin, as vitamin C helps in collagen synthesis.

Beet and Sprouts Salad, Healthy Sprouted Beetroot Salad
Beet and Sprouts Salad, Healthy Sprouted Beetroot Salad

Another tempting healthy zero oil salad is Mexican Rajma Bean Sprouts and Lettuce Tossed in Guacamole dressing. This combo of veggies and beans makes this Mexican-style salad a nutri-dense one, while the innovative avocado-based oil-free guacamole dressing makes it incredibly tasty salad which suits Indian palate. Thought slightly high on calorie scale, this salad is a like a filling one meal salad. A bowl of healthy soup is enough to accompany this salad.

 Mexican Rajma, Bean Sprouts and Lettuce Tossed in Guacamole Dressing
 Mexican Rajma, Bean Sprouts and Lettuce Tossed in Guacamole Dressing

Why restrict making salads to only fruits and veggies. Combine them with unique beans like chawli beans to make interesting delicacies like Minty Bean Salad. Along with mint, cucumber, onion, tomato and coriander also feature in this salad thus making a health treat for eyes, skin and heart. With 7.8 g of protein per serving of Minty Bean Salad, it nourishes, repairs and maintains cell health too. Gain in good amounts of vitamin C and build a healthy immune system too. What else do you look in a salad to be healthy?

Minty Bean SaladMinty Bean Salad

In the collection of zero oil Indian salads, we have focused a lot on use of wide collection of colourful fruits and veggies available in Nature. While these recipes are zero oil or fat free, we do not recommend a complete zero oil or fat free diet. This is because some quantity of fat is needed for our body functions. It is when we consume excess fat, it gets deposited in the body and can be a ladder to many other diseases apart from weight gain and increased waist line. Instead avoid all the fried and processed foods and opt for small quantity (3 to 4 teaspoon) of olive oil, coconut oil or peanut oil. Check out Which Oils are the Healthiest.

We hope you enjoy our other Oil Free Sections listed below.

Zero Oil recipes
Zero Oil Rice / Biryani / Pulao Recipes
Zero Oil Rotis and Parathas Recipes
Zero Oil Dals, Kadhis Recipes
Zero Oil International Recipes
Zero Oil Snacks Recipes
Zero Oil Soups Recipes
Zero Oil Subzis Recipes

Show only recipe names containing:

Veg Raita, Mixed Vegetable Raita
Recipe# 3602
06 May 23

by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Banana and Cucumber Salad
Recipe# 1469
22 Apr 23

by Tarla Dalal
banana cucumber salad recipe | Indian cucumber banana peanuts salad | healthy banana cucumber coconut salad | with 18 amazing images. banana cucumber salad recipe | Indi ....
Lemony Yoghurt Salad
Recipe# 4811
21 Apr 22

 by Tarla Dalal
Calcium laden lettuce and celery in a calcium rich curd dressing......... serves as a perfect accompaniment to any main course.
Cabbage and Apple Salad
Recipe# 22241
24 Aug 22

by Tarla Dalal
cabbage apple salad recipe | healthy Indian apple cabbage salad | cabbage apple salad with dill dressing | with 27 amazing images. cabbage apple salad recipe | healthy ....
Carrot Cucumber and Rajma Salad in Mint Dressing
Recipe# 4639
10 Jan 23

  This recipe has an associated video
 by Tarla Dalal
carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | wit ....
Spinach and Bean Sprouts Salad in Creamy Celery Dressing
Recipe# 22239
06 Jan 22

 by Tarla Dalal
spinach and bean sprouts in creamy celery dressing recipe | palak, lettuce and bean sprout salad | healthy Indian bean sprouts salad | with 26 amazing images. spinach and bean sprouts in creamy ce ....
Tomato, Cucumber and Onion Salad
Recipe# 3534
14 Aug 20

by Tarla Dalal
tomato cucumber and onion salad recipe | healthy kachumber salad | cucumber tomato onion salad | how to make onion tomato cucumber salad at home | with 11 amazing photos.
Pear Pomegranate and Spinach Salad, Indian Pomegranate and Pear Green Salad
Recipe# 34004
12 Dec 21

  This recipe has an associated video
 by Tarla Dalal
pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad | with 23 amazing images.
Roasted Mushroom and Coloured Capsicum Salad
Recipe# 40899
15 Mar 19

 by Tarla Dalal
A unique salad of roasted mushrooms and crunchy, colourful capsicums, flavoured with peppy herbs and tangy lemon juice. Roasting the mushrooms gives them a brilliant flavour and texture, which makes this salad very different and quite irresistible too. Moreover, mushrooms and capsicum are both ....
Fruit and Vegetable Raita
Recipe# 22181
23 Mar 13

by Tarla Dalal
A combination of fruits and vegetables gives this raita a welcome blend of flavours – sweet, savoury and tangy as well. Not only that, the chosen fruits and vegetables also bring in a variety of textures, from mushy bananas and crunchy grapes to soft apples and juicy cucumbers. In short, this ....
Pineapple Cucumber Salad
Recipe# 3597
24 Jun 19

by Tarla Dalal
Pineapple and cucumbers tossed with coriander and lemon juice furnish a storehouse of vitamin C which is extremely essential to build up your immunity against infections. Honey imparts a delicate sweetness to this tangy salad. Rather than serving it as an occasional treat, make this sweet and sour s ....
Kachumber Salad, Gujarati Kachumber Salad
Recipe# 3599
30 Apr 21

 by Tarla Dalal
kachumber salad recipe | Gujarati kachumber salad | healthy kachumber salad | with 10 amazing images. kachumber salad recipe | Gujarati kachumber salad |
Green Salad with Muskmelon Dressing
Recipe# 4637
31 Jan 24

 by Tarla Dalal
green salad with muskmelon dressing recipe | healthy Indian lettuce broccoli sprouts salad | no cooking sprouts tomatoes and peanut salad | with 13 images. green salad with muskmelon dressing
Bean Sprouts and Suva Tossed Salad
Recipe# 36414
05 Apr 21

by Tarla Dalal
bean sprouts dill salad recipe | bean sprouts and suva tossed salad | healthy bean sprouts with dill salad | Indian style sprouts dill salad | with 12 amazing images. be ....
Fruit and Lettuce Salad ( Healthy Soups and Salads Recipe)
Recipe# 4645
21 Jun 19

  This recipe has an associated video
 by Tarla Dalal
A horde of delicious fruits mingle with fresh crunchy lettuce to provide not just a tasty salad, but one that overflows with nutrients such as vitamin C and fibre. A refreshing dressing that smartly combines the tanginess of lemon with the soothing sweetness of honey, makes every mouthful of this sa ....
Penne and Fruit Salad
Recipe# 4644
12 Aug 19

 by Tarla Dalal
Sweet lime and orange with spring vegetables like capsicum and carrots makes a lovely vitamin C rich salad. Best to boost your immunity with this Penne and Fruit Salad and keep infections at bay. Penne and bean sprouts impart a blend of soft and crunchy textures to the salad.
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
26 Nov 19

 by Tarla Dalal
Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure.
Fruity Chana Salad, Indian Diabetic Salad
Recipe# 3492
24 Aug 22

 by Tarla Dalal
fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | with 26 amazing images. fruit chana salad recipe | Indian fruit, vegeta ....
Gado Gado Salad
Recipe# 22240
11 Jan 11

 by Tarla Dalal
Time to make a culinary trip to Indonesia, with this scrumptious Gado Gado Salad! Loaded with colourful and juicy veggies, dressed in a unique peanut sauce that combines nutty, sweet and tangy flavours, this delectable salad is a super-tasty antioxidant booster!
Cabbage and Grapes Salad in A Basil Curd Dressing
Recipe# 22245
22 Jan 19

 by Tarla Dalal
Carefully-chosen ingredients like green grapes, cucumber and cabbage make this salad a really refreshing one. The innovative dressing of low-fat curds adds to the tingling freshness of this salad with the zesty flavours of basil, lemon and mustard. The addition of grated apples is a smart move ....
Waldorf Salad ( Zero Oil)
Recipe# 22247
04 Apr 19

by Tarla Dalal
Here is a very appealing salad of veggies and fruits in a creamy, curd-based mustard dressing. Apples and grapes combine beautifully with capsicum, lettuce and celery to make a colourful and crunchy salad, which is perked up further by a tongue-tickling, honey-laced dressing. Waldorf Salad tradition ....
Cabbage and Spinach Salad, Healthy Carrot Spinach Salad
Recipe# 40486
29 Dec 21

  This recipe has an associated video
 by Tarla Dalal
cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad | with 22 amazing images. cabbage and spinach salad recipe | I ....
Fruit Salad in Honey Lime Dressing
Recipe# 22242
10 Sep 22

by Tarla Dalal
fruit salad in honey lime dressing recipe | ginger fruit salad | healthy Indian fruit salad | with 20 amazing images. fruit salad in honey lime dressing is a perfect light Indian salad to m ....
Fruit and Vegetable Salad with Apple Dressing
Recipe# 7443
12 Apr 15

 by Tarla Dalal
No dish could be so easy to prepare, yet so exciting! An innovative combination of fruits and vegetables, and a smooth dressing of apple and lemon juice give this salad a stimulating blend of flavours, hues and textures. The Fruit and Vegetable Salad with Apple Dressing is rich in iron, which mainta ....
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