After an intense workout, your body craves nourishment to refuel, repair muscles, and recover efficiently.
Ingredients for the Pakistani-inspired salad A protein-packed with traditional taste and modern vibes; an ideal addition to your fitness game
Loaded with quality proteins, fresh veggies and defining spices, this salad is a healthy yet flavorsome post work out booster or light meal.
Ingredients:
Salad Base:
1 cup chopped cucumbers
Nutritional Benefit: Hydrating and rich in antioxidants.
1 cup cherry tomatoes or diced regular tomatoes
Nutritional Benefit: High in lycopene, supporting heart and skin health.
1/2 cup thinly sliced onions
Nutritional Benefit: Provides quercetin, an antioxidant with anti-inflammatory properties.
1/2 cup shredded carrots
Nutritional Benefit: Rich in vitamin A for vision and immunity.
1/4 cup chopped fresh coriander or parsley
Nutritional Benefit: Loaded with antioxidants and helps detoxify.
Protein Additions:
1 cup boiled chickpeas or black chickpeas
Nutritional Benefit: High in protein and fiber, keeping you full and aiding digestion.
1 boiled egg, sliced or diced (optional for non-veg option)
Nutritional Benefit: A great source of complete protein and healthy fats.
Healthy Fats:
1 tbsp olive oil
Nutritional Benefit: Contains healthy fats that reduce inflammation.
Seasoning and Dressing:
1 tbsp freshly squeezed lemon juice
Nutritional Benefit: Boosts vitamin C and aids in iron absorption.
1/2 tsp chaat masala
Nutritional Benefit: Adds a tangy, flavorful kick while being low-calorie.
1/4 tsp roasted cumin powder
Nutritional Benefit: Improves digestion and adds depth of flavor.
1/4 tsp black salt or regular salt
Nutritional Benefit: Adds essential minerals.
1 green chili, finely chopped (optional, adjust to taste)
Nutritional Benefit: Boosts metabolism and adds a spicy kick.
Step-by-Step Instructions
Step 1: Prep the Vegetables
Washing and dicing all vegetables: cucumbers, tomatoes, onions, carrot
Chop up some coriander or parsley and set it aside for garnish.
Step 2: Prepare the Protein
Boil chickpeas or black chickpeas.
Boil egg, peel it, then slice or dice it if you’re including it.
Step 3: Assemble the Salad
Place the cucumbers, tomatoes, onions, carrots and chickpeas in a large mixing bowl.
Add in boiled eggs slices (if using).
Step 4: Add the Dressing
Drizzle of olive oil on the salad.
Then put lemon juice, chaat masala, roasted cumin powder, black salt, and green chili.
Toss the salad gently to ensure all ingredients are well-coated with the dressing.
Step 5: Garnish and Serve
Add freshly chopped coriander or parsley on top of the dish.
It is best consumed without delay—either as an appetizer or as an accompaniment.
That is why this salad is perfect to fit your fitness regime.
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Why This Salad Is Perfect for Your Fitness Goals
High Protein Content
Chickpeas and boiled egg cover the protein part for rebuilding muscle as well as for energy density.
Products with Reduced Energy Density
High in vegetable content and low in calories, this salad makes a perfect contender which can help you combat hunger while helping you lose weight.
Rich in Healthy Fats
The olive is added and is good for the heart and decrease inflammation after workout.
Desi Flavor with a Healthy Twist
The addition of a spicy seasoning, chaat masala, and roasted cumin makes the dish exotic Pakistani, as well as packing a powerful nutritional punch.
Nutritional Breakdown (Per Serving)
Calories: 300–350 (depending on ingredients and portion size)
Protein: 15–20g
Healthy Fats: 10–12g
Fiber: 8–10g
This is a Pakistani inspired meal full of proteins that makes this simple salad a wonderful colorful and nutritious dish. There are things you want in a meal; it is fast to make, great to eat, and packed with all the nutrition your body needs to get back on track. Whether the focus is the gym or just feeling hungry and needing a healthy, great tasting meal, this salad is ideal.
Tip: It’s perfect for meal prep too: make a batch in advance then store it in the refrigerator except for the dressing.
You may also want to see our healthy recipe of Chicken Biryani Recipe – Healthy and Delicious , Gluten Free Grilled Chicken Burger and Wholesome Almond Brownies: A Healthy Twist on a Classic Dessert
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