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cabbage and spinach salad recipe | Indian cabbage, carrot?and spinach with garlic | zero oil healthy salad |
Tarla Dalal
06 December, 2024
Table of Content
cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad is a low calorie, low fat salad which can make a light dinner with a bowl of clear soup. Learn how to make Indian cabbage, carrot and spinach with garlic.
To make cabbage and spinach salad, combine all the ingredients along with the garlicky dressing in a deep bowl and toss well. Serve immediately.
A combination of red and regular cabbages gives this Indian cabbage, carrot and spinach with garlic an appealing countenance with contrasting colours, which is further accentuated by shredded spinach. Grated carrot adds a mild sweetness to this salad, while walnuts impart a salty nuttiness that you are sure to relish.
The dressing, made of garlic, mustard powder and lemon juice is the highlight of this zero oil healthy salad as it defines the actual, strong flavour of this salad. Diabetics and heart patients can benefit from the fibre and antioxidants this nourishing bowl offers.
Delightfully oil-free, this cabbage and spinach salad requires no cooking and is an easy snack for weight-watchers to toss up in a jiffy. It is also amply nutritious, with vitamin C from cabbage, vitamin A from spinach and omega-3 fatty acids from walnuts.
Tips for cabbage and spinach salad. 1. Shredded capsicum would be a flavourful addition to this healthy salad. 2. Serve this salad immediately to benefit the most from the vitamin C it lends.
Enjoy cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad | with step by step photos.
Tags
Preparation Time
15 Mins
Cooking Time
None Mins
Total Time
15 Mins
Makes
3 servings
Ingredients
For Cabbage and Spinach Salad
1/2 cup shredded red cabbage
1/2 cup shredded cabbage
1/2 cup shredded spinach (palak)
1/2 cup thickly grated carrot
2 tbsp chopped walnuts (akhrot)
To Be Mixed Together Into Garlicky Dressing
1 tbsp finely chopped garlic (lehsun)
2 tsp lemon juice
1/4 tsp mustard (rai / sarson) powder
salt and to taste
Method
- To make cabbage and spinach salad, combine all the ingredients along with the garlicky dressing in a deep bowl and toss well.
- Serve the cabbage and spinach salad immediately.
cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | Video by Tarla Dalal
Cabbage and Spinach Salad, Healthy Carrot Spinach Salad recipe with step by step photos
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like cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic salad | zero oil healthy salad |
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what is cabbage and spinach salad made off? healthy Indian cabbage and spinach with garlic is made from 1/2 cup shredded red cabbage, 1/2 cup shredded cabbage, 1/2 cup shredded spinach (palak), 1/2 cup thickly grated carrot, 2 tbsp chopped walnuts (akhrot) and a dressing of garlic, lemon juice and mustard powder. See image of list of ingredients for cabbage and spinach salad.
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what is cabbage and spinach salad made off? healthy Indian cabbage and spinach with garlic is made from 1/2 cup shredded red cabbage, 1/2 cup shredded cabbage, 1/2 cup shredded spinach (palak), 1/2 cup thickly grated carrot, 2 tbsp chopped walnuts (akhrot) and a dressing of garlic, lemon juice and mustard powder. See image of list of ingredients for cabbage and spinach salad.
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- Low calorie : A serving of cabbage contains only 27 calories and can help you in managing your weight. It provides bulk to your diet and thus promotes satiety helping you to eat lesser in between meals. Therefore, it promotes weight loss. A study found that eating cruciferous vegetables was associated with weight loss in a span of two years (1).
- Red caggabe also called as purple cabbage, it is evident from its colour that it is filled with more antioxidants. Red cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine.
- See detailed benefits of cabbage. It has same health benefits to offer as the cabbage otherwise.
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- Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency.
- Great Source of Insoluble Fiber :
Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber. The insoluble fibre contained in spinach has also been associated with protecting the heart and other vital organs from damage. Also known to prevent colon cancer as it removes toxic waste from our body quickly. - See 17 amazing benefits of palak, spinach.
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- Keeps your Eyes healthy : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Sadly in India, poor rural families who don't get enough Vegetables like carrots have high incidence of blindness. This is easily preventable if carrot is regularly included in the diet.
- See 11 benefits of gajar.
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In a small bowl put 1 tbsp finely chopped garlic (lehsun).
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Add 2 tsp lemon juice.
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Add 1/4 tsp mustard (rai / sarson) powder
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Add salt to taste. We added 1/4 tsp salt.
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Add freshly grounded black pepper.
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Mix well and keep aside.
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In a small bowl put 1 tbsp finely chopped garlic (lehsun).
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In a deep bowl put 1/2 cup shredded red cabbage.
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Add 1/2 cup shredded cabbage.
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Add 1/2 cup shredded spinach (palak).
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Add 1/2 cup thickly grated carrot.
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Add 2 tbsp chopped walnuts (akhrot).
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Add the garlic dressing.
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Toss well.
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Put Indian cabbage, carrot and spinach with garlic salad in a serving bowl.
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Serve zero oil cabbage and spinach salad immediately.
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In a deep bowl put 1/2 cup shredded red cabbage.
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Shredded capsicum would be a flavourful addition to this healthy salad.
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Serve this salad immediately to benefit the most from the vitamin C it lends.
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Shredded capsicum would be a flavourful addition to this healthy salad.
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Cabbage and Spinach Salad – rich in fibre and antioxidants.
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- The fibre (2 g / serving) helps to maintain digestive health.
- It is also a key nutrient to manage blood sugar levels and blood cholesterol levels too.
- The omega-3 fatty acids from walnuts can exhibit heart protecrting benefits.
- The vitamin C from cabbage, carrot and spinach along with lemon juice is a way to build immunity to fight diseases.
- With restricted quantities of salt, this salad can be enjoyed by those suffering from high blood pressure too.
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Cabbage and Spinach Salad – rich in fibre and antioxidants.
Nutrient values (Abbrv)per plate
| Energy | 90 cal |
| Protein | 2.5 g |
| Carbohydrates | 4.9 g |
| Fiber | 2 g |
| Fat | 6.6 g |
| Cholesterol | 0 mg |
| Sodium | 16.2 mg |
Click here to view Calories for Cabbage and Spinach Salad, Healthy Carrot Spinach Salad
The Nutrient info is complete
n_katira
March 13, 2025, midnight
A zero oil salad with the goodness of fibre from veggies... the garlic and lemon dressing is a very good combo which perk up the flavours of veggies.. and walnuts give a diff crunch. this is truly a salad I can include in my meals daily especially since I am on a weight loss regime.
