Prepared by : Tanya Srivastava
| Ingredients | Energy | Net Carbs | Protein | Fat |
|---|---|---|---|---|
 Curd - 0.5 ( 0.5 cup 105.0 g) |
105 kcal | 3.2 g | 12.6 g | 4.2 g |
| 100% Lemon Juice - 2 ( 2.0 tsp 10.0 ml) |
0 kcal | 0 g | 0 g | 0 g |
| Red Chili Pepper Flakes - 0.5 ( 0.5 tsp 2.5 g) |
7 kcal | 1.5 g | 0.5 g | 0 g |
| Oregano - 1 ( 1/4 tsp 0.2 g) |
0 kcal | 0 g | 0 g | 0 g |
| Peri-peri Sauce - 10 ( gm 10.0 g) |
10 kcal | 2.4 g | 0 g | 0 g |
| Cucumber - 1 ( 1.0 small 6.0 3/8" long 158.0 g) |
23 kcal | 0 g | 0 g | 0 g |
| Onions - 1 ( 1.0 small 70.0 g) |
29 kcal | 7 g | 0.7 g | 0 g |
| Green Peppers - 1 ( 1.0 small 74.0 g) |
15 kcal | 3.7 g | 0.7 g | 0 g |
| Carrots - 0.5 ( 0.5 cup grated 55.0 g) |
23 kcal | 5.4 g | 0.9 g | 0 g |
| Paneer - 2 ( 10.0 pieces 60.0 g) |
180 kcal | 2 g | 12 g | 14 g |
| Ghee - 1 ( 1.0 tbsp 14.0 g) |
120 kcal | 0 g | 0 g | 14 g |
| Salt - 2 ( 1/4 tsp 3.0 g) |
0 kcal | 0 g | 0 g | 0 g |
| Black Pepper - 1 ( 1.0 tsp 2.1 g) |
0 kcal | 0 g | 0 g | 0 g |
| Tomatoes - 1 ( 1.0 medium whole 2.0 3/5" dia 123.0 g) |
22 kcal | 4.9 g | 1.2 g | 0 g |
| Cilantro (coriander) - 1 ( 1/4 cup 4.0 g) |
1 kcal | 0 g | 0 g | 0 g |
| Mixed Nuts - 10 ( gm 10.0 g) |
61 kcal | 1.8 g | 2.1 g | 5.4 g |
| Ingredients | |||
|---|---|---|---|
| Curd - 0.5 ( 0.5 cup 105.0 g) |
|||
| Energy | 105 kcal | Net Carbs | 3.2 g |
| Protein | 12.6 g | Fat | 4.2 g |
| 100% Lemon Juice - 2 ( 2.0 tsp 10.0 ml) |
|||
| Energy | 0 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Red Chili Pepper Flakes - 0.5 ( 0.5 tsp 2.5 g) |
|||
| Energy | 7 kcal | Net Carbs | 1.5 g |
| Protein | 0.5 g | Fat | 0 g |
| Oregano - 1 ( 1/4 tsp 0.2 g) |
|||
| Energy | 0 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Peri-peri Sauce - 10 ( gm 10.0 g) |
|||
| Energy | 10 kcal | Net Carbs | 2.4 g |
| Protein | 0 g | Fat | 0 g |
| Cucumber - 1 ( 1.0 small 6.0 3/8" long 158.0 g) |
|||
| Energy | 23 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Onions - 1 ( 1.0 small 70.0 g) |
|||
| Energy | 29 kcal | Net Carbs | 7 g |
| Protein | 0.7 g | Fat | 0 g |
| Green Peppers - 1 ( 1.0 small 74.0 g) |
|||
| Energy | 15 kcal | Net Carbs | 3.7 g |
| Protein | 0.7 g | Fat | 0 g |
| Carrots - 0.5 ( 0.5 cup grated 55.0 g) |
|||
| Energy | 23 kcal | Net Carbs | 5.4 g |
| Protein | 0.9 g | Fat | 0 g |
| Paneer - 2 ( 10.0 pieces 60.0 g) |
|||
| Energy | 180 kcal | Net Carbs | 2 g |
| Protein | 12 g | Fat | 14 g |
| Ghee - 1 ( 1.0 tbsp 14.0 g) |
|||
| Energy | 120 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 14 g |
| Salt - 2 ( 1/4 tsp 3.0 g) |
|||
| Energy | 0 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Black Pepper - 1 ( 1.0 tsp 2.1 g) |
|||
| Energy | 0 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Tomatoes - 1 ( 1.0 medium whole 2.0 3/5" dia 123.0 g) |
|||
| Energy | 22 kcal | Net Carbs | 4.9 g |
| Protein | 1.2 g | Fat | 0 g |
| Cilantro (coriander) - 1 ( 1/4 cup 4.0 g) |
|||
| Energy | 1 kcal | Net Carbs | 0 g |
| Protein | 0 g | Fat | 0 g |
| Mixed Nuts - 10 ( gm 10.0 g) |
|||
| Energy | 61 kcal | Net Carbs | 1.8 g |
| Protein | 2.1 g | Fat | 5.4 g |
Description
Preparation
**Paneer Salad with Creamy Peri-Peri Dressing**
**Yields:** 1-2 servings
**Prep time:** 20 minutes
**Ingredients:**
* Paneer: 10 pieces (60g), cubed
* Cucumber: 1 small (158g), diced
* Onion: 1 small (70g), finely chopped
* Green Pepper: 1 small (74g), diced
* Carrot: 0.5 cup grated (55g)
* Tomato: 1 medium (123g), diced
* Cilantro (coriander): 1/4 cup (4g), chopped
* Mixed Nuts: 10g, chopped
* Curd (yogurt): 0.5 cup (105g)
* Lemon Juice: 2 tsp (10ml)
* Peri-peri Sauce: 10g
* Red Chili Pepper Flakes: 0.5 tsp (2.5g)
* Oregano: 1/4 tsp (0.2g)
* Ghee: 1 tbsp (14g)
* Salt: 1/4 tsp (3g)
* Black Pepper: 1 tsp (2.1g)
**Equipment:**
* Mixing bowls
* Chopping board
* Knife
* Grater
* Small Pan
**Instructions**
1. **Prepare the Paneer:** Heat ghee in a small pan over medium heat. Gently add the paneer cubes and fry until lightly golden brown on all sides. Remove from pan and set aside to cool slightly.
2. **Prepare the Salad Vegetables:** Dice the cucumber, green pepper, and tomato. Finely chop the onion. Grate the carrot. Chop the cilantro and mixed nuts.
3. **Make the Dressing:** In a medium mixing bowl, combine the curd, lemon juice, peri-peri sauce, red chili pepper flakes, oregano, salt, and black pepper. Whisk until smooth and well combined.
4. **Assemble the Salad:** In a large mixing bowl, combine the diced cucumber, chopped onion, diced green pepper, grated carrot, diced tomato, and cooled paneer.
5. **Dress the Salad:** Pour the creamy peri-peri dressing over the salad mixture. Gently toss to ensure all ingredients are evenly coated.
6. **Garnish and Serve:** Sprinkle the chopped cilantro and mixed nuts over the salad. Serve immediately or chill for later.
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