Low Cal Indian Yogurt and Spinach Salad
Refreshingly light and bursting with vibrant flavors, this Low-Cal Indian Yogurt and Spinach Salad is the perfect guilt-free addition to your meal. Featuring nutrient-rich spinach, juicy tomatoes, crunchy cucumber, and a creamy low-fat yogurt dressing infused with roasted cumin and a hint of chaat masala, this dish brings authentic Indian spices to life in a healthy way. Ready in just 15 minutes and packed with protein, this no-cook salad is ideal as a side dish, snack, or even a light lunch. Topped with a squeeze of zesty lemon juice and optional cilantro for an extra layer of freshness, this low-calorie spinach and yogurt salad will brighten up any table while keeping your calories in check. Perfect for health-conscious foodies!
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Recipe Information
Ingredients
- 3 cups Fresh spinach leaves
- 1 cup Plain low-fat yogurt
- 1 medium-sized Cucumber
- 1 medium-sized Tomato
- 1 small Green chili (optional, finely chopped)
- 1 teaspoon Roasted cumin powder
- 0.5 teaspoon Black salt or regular salt
- 0.5 teaspoon Chaat masala (optional)
- 2 tablespoons Fresh cilantro leaves (optional, chopped)
- 1 tablespoon Lemon juice
Instructions
Wash the fresh spinach leaves thoroughly under running water and pat them dry with a clean kitchen towel. Roughly chop the leaves if desired, and set them aside.
Peel and dice the cucumber into small cubes. Similarly, dice the tomato into small pieces. If using green chili, finely chop it.
In a mixing bowl, add the plain low-fat yogurt. Whisk it until smooth and creamy.
Add the roasted cumin powder, black salt (or regular salt), and chaat masala (if using) to the yogurt. Mix well to combine the spices uniformly.
Gently fold in the prepared spinach, cucumber, tomato, and green chili (if using) into the spiced yogurt. Ensure the vegetables are evenly coated with the yogurt mixture.
Squeeze fresh lemon juice over the salad and mix again to enhance the flavors.
Garnish with freshly chopped cilantro leaves, if desired, for added freshness.
Serve immediately as a side dish or a refreshing snack. Enjoy your healthy, low-calorie Indian Yogurt and Spinach Salad!
Nutrition Facts
Calories |
267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.1 g | 7% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 2560 mg | 111% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 32.1 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 584 mg | 45% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1586 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
