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Zero Oil Salads recipes

Last Updated : Apr 29,2021

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

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Barley and Corn Salad
Recipe# 3595
01 Jul 21

  This recipe has an associated video
 by Tarla Dalal
Here's an easy way to have a healthy accompaniment to your main course. Barley has been used to enhance the fibre content and sweet corn gives a crispy texture to the salad. The red and yellow capsicum and spring onions add colour to the dish and make it extremely appealing to the eye.
Banana and Cucumber Salad
Recipe# 1469
02 Feb 21

by Tarla Dalal
Banana and cucumber salad is a unique combo made up in kachumber style! sweet bananas and crunchy cucumbers are a very compatible twosome when prepared just right, with a texture boost from peanuts and coconut and a flavour boost from green chillies and lemon juice. Serve chilled.
Cabbage and Apple Salad
Recipe# 22241
27 Jan 21

by Tarla Dalal
In this simple, easy-to-make, elegant salad, the traditional calorie-laden mayonnaise dressing is replaced with a healthier version, made using low-fat curds and dill. Cabbage is a good source of vitamin C, while apples provide fibre, placing this salad high on the nutrition scale.
Carrot Cucumber and Rajma Salad in Mint Dressing
Recipe# 4639
18 Nov 20

  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
13 Oct 20

 by Tarla Dalal
Toss up a tongue-tickling salad of bean sprouts, spinach and veggies, laced with a creamy celery dressing made with low-fat curds. Contrasting shades of carrot and greens in an off-white background make the Spinach and Bean Sprouts Salad in Creamy Celery Dressing a delight to behold, while the tangy ....
Pasta and Vegetable Salad
Recipe# 22248
17 Jul 20

  This recipe has an associated video
by Tarla Dalal
If you thought pasta dishes are always loaded with calories, due to cheese and white sauce commonly used in their preparation, have a look at this recipe – and you will change your mind. Here, a minimal amount of whole wheat pasta is prepared as a salad along with crunchy and colourful veggies, whic ....
Nutritious Vegetable Salad, Low Salt and High Fiber Veg Salad
Recipe# 22314
25 Apr 20

  This recipe has an associated video
 by Tarla Dalal
What’s new about tossing together veggies like capsicum, cabbage and tomatoes into a salad? Well, it’s the dressing that makes this salad the latest blockbuster in town! A medley of colourful veggies is tossed together with a zesty dressing that features grated apple, lemon juice and herbs. The d ....
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
24 Mar 20

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 ....
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 and Pomegranate Salad ( Soups and Salads Recipe )
Recipe# 34004
02 Dec 20

  This recipe has an associated video
 by Tarla Dalal
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the ....
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
29 Jul 19

 by Tarla Dalal
The Green Salad with Muskmelon Dressing is sure to fascinate the most discerning of diners! A gourmet preparation that features vitamin A rich crisp broccoli florets, lettuce and bean sprouts with a muskmelon dressing, the interplay of flavours and textures in this salad is exciting. Apart from the ....
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 ( Delicious Diabetic Cookbook)
Recipe# 3492
28 Jun 19

 by Tarla Dalal
I often turn to this delightful salad when i have leftover chick peas and a basket of fruits in the refrigerator. The chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orange segments abound in vitamin c which helps to enhance our resistance to diseases. Feel fre ....
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 ....
Garlicky Cabbage and Spinach Salad
Recipe# 40486
11 Jan 11

  This recipe has an associated video
by Tarla Dalal
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. Grated carrot adds a mild sweetness to this salad, while walnuts impart a salty nuttiness that you are sure to ....
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