Fusion Fiesta
(This quick, tasty and colourful salad from Sally Pereira and Raleen Pereira made waves)
Serves: Four
Time required: 30 minutes

300 g mixed pulses, sprouted
½ red pepper, cubed
½ yellow pepper, cubed
½ capsicum, cubed
¼ papaya, cubed
½ cup pomegranate seeds
2 potatoes, boiled and cubed
50 g paneer, cubed
2-3 orange segments
6-7 grapes
For the dressing:
1 ½ tsp mustard powder
4 tbsp lemon juice
2 tbsp olive oil
For the serving:
½ cantaloupe melon, shell reserved
½ watermelon, sliced
For the garnish:
1 tbsp coconut slivers
4 olives
1 tsp roasted til seeds

MIX together the pulses, peppers, capsicum, papaya, pomegranate seeds,
potatoes, paneer, orange segments and grapes.
Mix together the dressing ingredients.

Toss the salad ingredients in the dressing to coat well and bring out the colour.
Place the salad in the melon shell and garnish with the coconut slivers,
olives and the roasted til seeds. Place on a serving platter.
Serve with watermelon slices on the side.
Nutritional value of each serving:
Calories: 339 Kcal
Proteins: 11.6 g
Fat: 13.5 g
Minerals: 2.7 g
Fibre: 4.8 g
Carbohydrates: 44.3 g

Bird’s Nest Salad
(This healthy salad comes from Siddharth M Sawant of Sophia Polytechnic)
Serves: Four
Time required: 20 minutes

1 flake garlic, minced
1 jalapeno pepper, finely chopped
3 tbsp lemon juice
2 tbsp chopped coriander leaves
¼ tsp cummin powder
salt and black pepper to taste
1 red onion, chopped
1 cup cooked chickpeas
1 cup cooked kidney beans
1 cup corn kernels
1 cup cooked bean sprouts
¼ cup red pepper, diced
1 head lettuce, separated
IN a large bowl, whisk together the garlic, jalapeno pepper, lemon juice,
coriander leaves, cummin powder, salt and black pepper.
Add the red onion, chickpeas, kidney beans, corn, bean sprouts and red peppers.
Mix well.
Arrange the lettuce leaves in a large bowl to form a bird’s nest.
Gently spoon the salad into the nest.
Serve at room temperature.
Nutritional value of each serving:
Calories: 308 Kcal
Proteins: 14.4 g
Fat: 4.5 g
Minerals: 3 g
Fibre: 4.9 g
Carbohydrates: 52.8 g

Jhatpat-Chatpat Salad
(Kowli Mitali Shirish presents this quick and easy recipe)
Serves: Four
Time required: 10 minutes

1 cup sprouted moong, steamed
1 cup corn, steamed
½ cup pomegranate seeds
1 tomato, chopped
1 large onion, chopped
2 green chillies, finely chopped
pepper powder to taste
For the dressing:
juice of 1 lemon
chaat masala, sugar and salt to taste
For the garnish:
one bunch coriander leaves, chopped
MIX the moong, corn, pomegranate seeds, tomato, onion and chillies in a bowl.
Mix together the dressing ingredients.
Toss the salad ingredients with the dressing to coat well.
Add pepper powder to taste.
Garnish with coriander leaves.
Nutritional value of each serving
Calories: 157 Kcal
Proteins: 8.8 g
Fat: 0.8 g
Minerals: 2 g
Fibre: 2.4 g
Carbohydrates: 28.8 g

Mediterranean Mixed Pepper Salad
(This salad from Niketa Patil brings the taste of sunshine to the tongue)
Serves: Four
Time required: 20 minutes plus marination time

2 red peppers, halved and deseeded
2 yellow peppers, halved and deseeded
½ capsicum, halved and deseeded
50 ml olive oil
1 onion, thinly sliced
2 flakes garlic, crushed
juice of one lemon
For the garnish:
½ bunch parsley, finely chopped
GRILL the pepper halves for about five minutes until the skin has blistered
and blackened.
Place in a polythene bag for five minutes.
Heat 30 ml of the olive oil in a pan and fry the onion until soft. Remove from heat.
Remove the peppers from the bag and peel off the skin. Slice into fairly thin strips.
Place the peppers and onions in a bowl.
Add the crushed garlic, lemon juice and the remaining oil.
Mix well, cover and marinate for two to three hours.
Garnish with chopped parsley just before serving.
Nutritional value of each serving
Calories: 210 Kcal
Proteins: 4.7 g
Fat: 14.7 g
Minerals: 2 g
Fibre: 5.2 g
Carbohydrates: 14.6 g

Salad O Garden
(This recipe from Chun Mei Chang won raves for its innovativeness)
Serves: Four
Time required: 20 minutes

10 g coriander seeds
3 green chillies
250 ml curd
2 onions, finely chopped
salt, pepper and sugar to taste
2 potatoes, mashed
a pinch of turmeric powder
a pinch of chilli powder
4-5 red cabbage leaves
5-6 lettuce leaves 3 tomatoes, finely chopped
3 capsicums, thinly sliced
1 carrot, chopped
For the garnish:
1 carrot, julienned
5-6 celery leaves, chopped
2 baby potatoes, boiled
GRIND together the coriander seeds and green chillies.
Mix into the curd with the onion and add salt and pepper to taste.
Mix turmeric powder, chilli powder, salt, pepper and a pinch of sugar
into the mashed potato.
Lay a bed of red cabbage and lettuce leaves on a serving dish.
Place mounds of the mashed potato mixture, and the tomato,
capsicum and carrot on this bed.
Pour the curd mixture over and garnish with the carrot,
celery and the whole baby potatoes.
Nutritional value of each serving
Calories: 247 Kcal
Proteins: 8.3 g
Fat: 7.8 g
Minerals: 3.3 g
Fibre: 11.3 g
Carbohydrates: 35 g

Tofu Toss
(Stanita Rajah and Rashi Taparia rule with this super simple yet healthy recipe)
Serves: Four
Time required: 20 minutes

200 g tofu, diced and sautéed
100 g cabbage, diced
100 g capsicum, diced
100 g pineapple, diced
100 g black grapes, halved
salt and pepper to taste
For the garnish:
3 lettuce leaves
MIX together all the ingredients and add salt and pepper to taste.
Arrange around the salad and serve.
Nutritional value of each serving
Calories: 128 Kcal
Proteins: 6 g
Fat: 6.7 g
Minerals: 0.9 g
Fibre: 2.7 g
Carbohydrates: 10.9 g