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4 Low-Calorie Salad Recipes You Can Eat for Dinner


Salads as a meal are perfect for the person on the go – quick, low-calorie and nutritious at once.

Unfortunately, they gave been so closely associated with dieting for so long that people get hunger pangs from just hearing the word 'salad'. However, any dietitian will confirm that salads can be a complete meal by themselves, and leave you feeling full while still abiding by your recommended calorie count.

Here is our list of low calorie salad recipes that are the perfect balance between the two.

1. Bean Sprouts and Dill Tossed Salad

The salad with wholesome crunch – bean sprouts and dill combine to give your salad a bite. The zesty lemon gives your taste buds an added tingle. Serves 4. Calories per serving: 103 kCal.

Ingredient List:

  • • 2 cups bean sprouts;
  • • 1/4 cup dill leaves (finely chopped);
  • • 1/2 cup tomatoes (diced);
  • • 1/4 cup chopped basil;
  • • 1 tbsp. lemon juice;
  • • Salt.

Cooking Method:

  • 1. Combine all the ingredients in a deep bowl and toss well.
  • 2. Ready to serve!

2. Mushroom and Baby Corn Salad

The chewy fullness of fresh mushroom combined with the sweet, crispy crunch of baby corn – there are few better salads than this one, we think! Ready in 15 minutes and serves 4.

Ingredient List:

  • • 1/2 cup fresh mushrooms (sliced);
  • • 1/2 cup baby corn (cubed and blanched);
  • • 3/4 cup bean sprouts;
  • • 1/2 cup spring onion (cubed);
  • • 1/2 cup red and green capsicum (cubed);
  • • 1/2 cup cucumber (cubed).

Dressing:

  • • 1 tbsp. olive oil;
  • • 1 tbsp. fresh basil leaves (finely chopped);
  • • 3 cloves garlic (finely chopped);
  • • 2 tsp lemon juice;
  • • 1 tsp sugar;
  • • Salt and pepper to taste.

The dressing has to be prepared; fortunately, it is a breeze!

Cooking Method:

  • 1. Heat the olive oil in a pan and add the garlic. Sauté until just brown.
  • 2. Add the basil leaves and mix well. Allow the mixture to cool completely.
  • 3. Add lemon juice, pepper, salt and sugar and toss well. Your dressing is ready.
  • 4. Combine all the salad ingredients, toss and refrigerate.
  • 5. Add the dressing just before serving and you are good to go!

3. Bean Sprouts and Spinach in Creamy Celery Dressing

We love bean sprouts for the vitamin boost and texture they add to any salad. Together with the nutritional goodness and flavour of spinach, and exquisitely accented by a creamy celery dressing, this is one to share! From ingredients to meal in 20 minutes, this colourful visual delight serves 3. Calories per serving: 74 kCal.

Ingredient list:

  • • 1 cup spinach (shredded);
  • • 1 cup lettuce (torn);
  • • 1 cup carrot (diced);
  • • 1/2 cup bean sprouts;
  • • 1/4 cup spring onion greens (chopped).

Dressing:

  • • 1/2 cup low-fat curd;
  • • 1/4 cup celery (finely chopped);
  • • 1 tsp lemon juice;
  • • 1/2 tsp powdered sugar;
  • • Salt and pepper to taste.

Cooking Method:

  • 1. Prepare the dressing by combining all the ingredients and mixing well until consistent.
  • 2. Combine all the salad ingredients. Add the dressing and toss well.
  • 3. Serve immediately.

4. Chickpea, Mushroom and Barley Salad with Balsamic Dressing

This one takes a wee bit more effort… but the result is totally worth it!

Within 40 minutes, you will be sitting down to a mouth-watering combination of sweet sun-dried tomatoes, juicy mushroom and the healthy crunch of chickpeas. Add the freshness of cucumber, the tang of lemon and smoothness balsamic vinegar and you and 3 friends will be low calorie salad heaven.

Ingredient list:

  • • 1 cup chick peas (soaked and boiled);
  • • 3/4 cup mushrooms (sliced);
  • • 1/2 cup thick cucumber sticks;
  • • 1/2 cup barley;
  • • 1/2 cup finely chopped spring onions whites and greens;
  • • 1/4 cup sun-dried tomatoes.

Dressing:

  • • 1 tbsp. balsamic vinegar;
  • • 1 tbsp. olive oil;
  • • 1/2 tbsp. lemon juice;
  • • Salt and pepper to taste.

Cooking method:

  • 1. Add 1 cup of water to the barley in a pressure cooker and mix well. Pressure cook for 3 whistles, then drain and keep aside.
  • 2. Soak the sun-dried tomatoes in hot water for 15 minutes. Drain and keep aside.
  • 3. Combine all the ingredients in a deep bowl and toss well.
  • 4. Combine all the ingredients with the dressing and mix well.
  • 5. Refrigerate for 1 hour and serve immediately.

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