Mushroom, Dalia and Vegetable Salad

Healthy salad which i have at Moshe's cafe at Crosswords Mumbai. This is my attempt to get it right. I still suggest you go to the cafe and have it there.

Serves 2

1/2 cup chopped mushrooms
1/3 cup sliced capsicums ( red, yellow and green)
1/2 cup shredded iceburg lettuce
1/4 cup dalia
1/4 cup carrot, cut into strips
1/2 cup cucumber, chopped
1/3 cup chopped low fat paneer or tofu
chopped coriander for garnish

For the dressing
200 ml low fat curds
1 tsp lemon juice
a pinch of sugar if curd is sour
salt to taste

For the dressing
1. Beat the curds and add the lemon juice and a pich of salt.

Method:
1. Cook the dalia in 1/4 cup low fat milk and 1/4 cup water for 10 minutes or till tender.
2. Drain and set aside to cool.
3. Add all the ingredients and mix well. Refrigerate.
4. Just before serving add the curd dressing and mix well.

Variation : Use 2 tablespoons of Balsamic vinegar instead of the curd dressing.

Fruity Chana Salad

Fruits combined with a versatile bean - chick peas and perked with lemon juice to fulfil your calcium requirement.

Cooking Time : 20 mins.
Preparation Time : 10 mins.
Serves 4.

Ingredients

½ cup chick peas (kabuli chana), soaked overnight and cooked
½ cup cucumber, sliced
½ cup orange segments, peeled
½ cup onions, sliced
½ cup lettuce, torn into pieces
½ cup tomatoes, sliced
1 tbsp chopped coriander
1½ tsp lemon juice
salt and freshly ground pepper to taste

Method

1. Combine all the ingredients except the salt and pepper and chill.
2. Just before serving, add salt and pepper and mix well.
3. Serve chilled.

Healthy Soups and Salads by Tarla Dalal

Minty Couscous Salad

Traditionally eaten in North Africa, couscous is a great source of iron. Lemon juice in this variation provides vitamin C, which enhances the absorption of iron and improves blood circulation in diabetics.
Couscous has a Low glycemic index of 18. It’s 85% carbs, 14% protein, 1% fat. Very healthy as the salad will burn slowly in your body and keep you full.


Preparation Time: 10 mins. Cooking Time: 5 mins. Serves 4.

Ingredients
½ cup couscous or broken wheat (Dalia)
½ cup low fat milk
½ cup water ( 1 cup water if using Dalia)
½ cup chopped tomatoes
½ cup chopped spring onions
¼ cup chopped coriander
2 tablespoons chopped mint (phudina)
2 teaspoons olive oil
2 teaspoons lemon juice
Salt to taste

Method
1. Cook the couscous in ½ cup of milk; ½ cup of water for 10 minutes or till it is tender. When using broken wheat, then add 1 cup more water. Broken wheat is almost the same taste and is 90% cheaper.
2. Drain and set aside to cool.
3. Add all the other ingredients and toss well.
4. Refrigerate for at least 1 hour before serving so that all the flavors blend.
5. Serve chilled.

Source : Good Food for Diabetes, Tarla Dalal