Homemade Protein-Rich Paneer Salad Recipe | Healthy and Tasty Recipe

Finding a protein-packed, easy-to-make meal is crucial when you’re on a quest for healthier eating. This homemade protein-rich paneer salad recipe is your go-to dish for a filling yet light meal.

Paneer, a rich source of protein, combined with nutrient-dense vegetables like broccoli, cucumber, spinach, capsicum, and the crunch of peanuts, offers a perfect balance of taste, texture, and nutrition. Whether someone looking for a post-workout meal or a refreshing lunch option, this salad delivers!

Ingredients of Protein-Rich Paneer Salad

Here’s a list of ingredients you’ll need to make this protein-packed paneer salad:

• Paneer (Cottage Cheese) – 200 grams (cubed)
• Broccoli – 1 cup (blanched)
• Cucumber – 1 medium (sliced)
• Tomato – 1 medium (sliced)
• Onion – 1 medium (sliced)
• Spinach – 1 cup (sliced)
• Capsicums (Bell Peppers) – 1 medium (diced)
• Peanuts – ¼ cup (roasted)
• Olive Oil – 1 tablespoon
• Salt – to taste
• Black Pepper – ½ teaspoon
• Lemon Juice – 1 tablespoon
• Chaat Masala – ½ teaspoon (optional)
• Fresh Coriander or Mint Leaves – for garnish

Step-by-Step Paneer Salad Recipe Instructions

Preparation of Paneer

1. Cut the paneer into small cubes.
2. Heat a non-stick pan over medium heat and drizzle a little olive oil.
3. Lightly sauté the paneer cubes for 2-3 minutes until they turn golden on the edges. Remove from the pan and set aside.

Preparation of Vegetables

• Broccoli, and Spinach:
  1. Blanch them by boiling them in salted water for 2-3 minutes, then transfer them to cold water to retain their crunch and color.
  2. Drain and set aside.
  3. You can saute the broccoli lightly in the same pan used for paneer or leave it raw for extra crunch.
• Capsicum:
  1. Dice the capsicum into medium-sized chunks.
  2. You can saute them lightly in the same pan used for paneer or leave them raw for extra crunch.
• Tomato, Onion, and Cucumber:
  1. Slice them into thin rounds or half-moons for a fresh bite.

Roasting Peanuts

1. Dry roast peanuts in a pan on medium heat until they become fragrant and slightly golden.
2. Allow them to cool, then lightly crush them to add a crunchy texture to your salad.

Combining Ingredients

1. In a large salad bowl, combine the sautéed paneer, blanched broccoli, cucumber slices, and diced capsicum.
2. Add the roasted peanuts on top for crunch.
3. Drizzle the salad with olive oil, lemon juice, salt, black pepper, and chaat masala if using.
4. Toss everything gently to mix the ingredients well and coat them with the seasoning.
5. Garnish with fresh coriander or mint leaves for added flavor and a pop of color.

Nutritional Benefits of Each Ingredient Used in Paneer Salad

Paneer

Paneer is a powerhouse of protein, making it an excellent ingredient for those looking to build muscle or sustain energy levels. It’s also rich in calcium and supports bone health.

Broccoli

Broccoli is a low-calorie vegetable packed with vitamins C and K, fiber, and antioxidants. It’s great for boosting immunity and maintaining overall health.

Tomato, Onion, and Cucumber

Regular vegetables such as Tomato, Cucumber, and Onion add hydration to the salad as it is rich in water content. These also contain vitamins and minerals that promote skin health and hydration.

Spinach

Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

Peanuts

Peanuts provide a rich source of protein and healthy fats. They are also packed with magnesium, which supports heart health and muscle function.

Capsicum

Capsicums (bell peppers) are loaded with vitamins A and C, both of which are essential for healthy vision, skin, and immune function. They also add a sweet crunch to the salad.

Tips for Customizing the Paneer Salad

• Add more protein: Toss in boiled chickpeas or kidney beans for extra protein.
• Make it vegan: Replace paneer with tofu, which provides a plant-based protein alternative.
• Add grains: Include quinoa or millet for more fiber and nutrients.
• Spice it up: Add finely chopped green chilies or sprinkle red pepper flakes if you like a spicy kick.
• Dressing ideas: Swap olive oil for a tahini-based dressing or yogurt-based dressing for a creamy twist.

Serving Suggestions

This paneer salad can be served on its own as a wholesome meal or as a side dish with grilled chicken or tofu. It’s an excellent choice for lunch, a post-workout meal, or even a light dinner. Serve it fresh, and if preparing in advance, keep the dressing separate to avoid sogginess.

Frequently Asked Questions

Can I use raw broccoli in this salad?
Yes, you can use raw broccoli, but blanching helps reduce its toughness and enhances its flavor.

Is this salad suitable for weight loss?
Absolutely! This salad is high in protein, fiber, and healthy fats, making it a great option for those aiming to lose weight while staying full and energized.

Can I store this salad in the refrigerator?
Yes, you can store the salad in an airtight container for up to 24 hours. However, for the best texture, add the peanuts and dressing just before serving.

What can I use instead of peanuts?
You can substitute peanuts with other nuts like almonds or cashews, or even seeds like sunflower or pumpkin seeds for a similar crunch.

Is paneer good for a high-protein diet?
Paneer is an excellent source of protein, especially for vegetarians. It is low in carbs and rich in healthy fats and calcium, making it ideal for a high-protein diet.

Can I make this salad in advance?
Yes, but it’s best to prepare the salad ingredients separately and mix them just before serving to retain freshness and texture.

Conclusion

This protein-rich paneer salad with broccoli, cucumber, capsicum, and peanuts is not only delicious but also packed with nutrients that provide numerous health benefits. It’s perfect for anyone looking to add a nutritious, easy-to-make dish to their meal plan.

Whether someone is a fitness enthusiast or just seeking healthier meal options, this salad is sure to satisfy the taste buds and nutritional needs. Enjoy it as a meal or snack, and feel good about nourishing the body with wholesome ingredients!