The Complete Vegetarian Salad! Protein-Packed, Colourful & Delicious | The Nourished Indian

Ingredients For the steamed vegetable salad Soya chunks – 100 g (dry weight, approximately) Paneer – 250 g Carrot – 200 g Beans – 200 g Sweet corn – 100 g Sweet potato – 250 g For the creamy yogurt dressing Yogurt/curd – ½ cup, approximately Paneer – 10 small cubes Cumin seeds – ½ tsp, or to taste Red chilli – to taste Salt – to taste, optional For the apple smoothie Apples – 2 medium-sized Milk or yogurt – as needed for blending Honey – to taste, for topping A few ice cubes, optional Step 1: Prepare the soya chunks Wash the soya chunks thoroughly and soak them in hot water for 20 minutes. Drain, squeeze out the excess water and set aside. Step 2: Prepare the vegetables and paneer Wash and cut the carrots, beans and sweet potatoes into small cubes. Prepare the sweet corn and cut the paneer into cubes. Soak the paneer briefly in hot water if desired. Step 3: Steam the ingredients Arrange the prepared vegetables and soya chunks in a steamer and steam until tender, approximately 15–20 minutes, checking that each ingredient is cooked through. Add the paneer towards the end if you prefer it to retain its texture. Step 4: Make the creamy dressing Add the yogurt, 10 small paneer cubes, cumin seeds and red chilli to a mixer. Grind into a smooth, creamy paste. Adjust the consistency with a little water or yogurt if required. Step 5: Assemble the salad Combine the steamed vegetables, soya chunks and paneer in a large bowl. Pour the creamy yogurt dressing over them and mix gently. Serve fresh Why this is a wholesome vegetarian meal Soya chunks: A valuable source of plant-based protein. Paneer and yogurt: Provide protein and calcium. Carrots, beans and corn: Add fibre, vitamins and colour. Sweet potatoes: Provide carbohydrates, fibre and beta-carotene. Apples: Add fibre and natural sweetness. Healthy cooking tip: Steaming helps retain the vegetables' texture and colour. Soya chunks, paneer and yogurt together make the meal more protein-rich, while the vegetables provide fibre and a range of nutrients. One small note: the smoothie can be made without added honey if the apples are naturally sweet enough