Colourful Veggie Salad

By Nmami Agarwal     30-Jul 2018

Colourful Veggie Salad

Salads are often characterized as bland, boring and tasteless meals but they have come to rescue all those who want to shed some extra kilos. How about a bowl full of colourful veggies, nutrient-rich and amazing flavours? So, get ready to load your dining table with this colourful veggie salad recipe including zucchini, bell pepper, onions, cabbage, tomato, basil leaves and lemon juice for the real twist.

Nutritional Values

It’s time to know some nutritional and health benefits of zucchini. A well-known food to help reduce weight that also boosts vision, the nutritional value of your diet and prevents diseases that occur from the lack of vitamin C, scurvy and sclerosis. Including it in your diet can help relieve symptoms of asthma.

Fresh and raw bell peppers majorly composed of water. It is also rich in carbohydrates & protein which prevents anaemia and promotes eye health.

Nutritional values of tomatoes, help benefit your eyes, stomach health, lowers high blood pressure, offers relief from diabetes, skin problems, urinary tract infections and much more. Tomatoes are also loaded with a number of antioxidants and are a rich source of vitamins and minerals known to protect against cardiovascular diseases and cancer.


  • Zucchini – ½ zucchini
  • Red bell pepper – 10 gm
  • Yellow bell pepper – 10 gm
  • Long chopped cabbage- ½ cup
  • Long chopped onion – 15 gm
  • Tomatoes– 30 gms
  • Basil – few leaves
  • Lemon juice- 5 ml
  • Olive oil – 1 tsp.

Calories- 116 kcals


  • Cut onion and cabbage into long slices. Chop zucchini, bell pepper, & tomatoes into cubes.

  • In a pan, pour olive oil and add onion, zucchini, bell peppers and saute it.

  • In a bowl put the sauteed vegetables.

  • Pour lemon juice over it. Mix it well.

  • Garnish it with basil leaves.

Over to you

Try making this nutritious bowl soon and we bet you’ll love having it in your favourite cookbook. Therefore, for your all those in-between meal hunger pangs, you can enjoy and opt for this colourful dish and get energized by your next meal time.


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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
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Your safe bet- consult a nutritionist!
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