Weight Loss Kachumber Salad

Ingredients

• 1 medium Cucumber (peeled if skin is thick, diced into ½‑inch cubes)
• 1 medium Tomato (seeds removed, diced into cubes)
• 0.5 medium Onion (peeled and diced)
• 0.5 medium Bell Pepper (any colour, diced)
• 0.5 cup Cabbage (shredded (about 50 g))
• 1 tablespoon Lemon (freshly squeezed juice)
• 1 clove Garlic (minced)
• 1 small Green Chili (finely chopped, adjust to heat preference)
• 1 tablespoon Cumin Seeds (for roasting)
• 0.5 teaspoon Kashmiri Red Chili Powder (dry, for roasting)
• 0.5 teaspoon Salt (adjust to taste)
• 0.25 teaspoon Black Pepper Powder (freshly ground)
• 100 grams Paneer (cut into ½‑inch cubes)
• 1 teaspoon Butter (or ghee for grilling paneer)
• 2 tablespoons Grated Cheese (any hard cheese like cheddar or mozzarella)

Instructions

1. Prepare Vegetables

   Wash cucumber, tomato, onion, bell pepper, cabbage and lemon thoroughly under running water.

   Time: PT3M

2. Dice the Veggies

   Trim the ends and dice cucumber, tomato, onion and bell pepper into ½‑inch cubes. Shred the cabbage into thin strips.

   Time: PT7M

3. Prepare Aromatics

   Mince the garlic clove and finely chop the green chili.

   Time: PT2M

4. Roast Spices

   Heat a dry cast‑iron skillet over medium heat. Add a pinch of salt, then add cumin seeds and Kashmiri red chili powder. Roast for 2‑3 minutes, stirring constantly, until fragrant. Transfer to a small bowl and grind to a coarse powder.

   Time: PT5M

   Temperature: Medium heat

5. Make Dressing

   In a small bowl combine lemon juice, minced garlic, chopped green chili, roasted cumin‑chili powder, salt and black pepper. Mix well.

   Time: PT2M

6. Season Paneer

   Place paneer cubes in a bowl, sprinkle with a pinch of salt, black pepper and optional garlic powder. Toss gently.

   Time: PT2M

7. Grill Paneer

   Add 1 tsp butter (or ghee) to the hot skillet. When melted, add the seasoned paneer cubes and sauté for 3‑4 minutes, turning until golden brown on all sides.

   Time: PT5M

   Temperature: Medium‑high heat

8. Combine Salad

   In the large mixing bowl add the diced vegetables, shredded cabbage, grilled paneer and grated cheese. Pour the dressing over the top and toss gently until everything is evenly coated.

   Time: PT3M

9. Adjust Seasoning & Serve

   Taste the salad and add extra salt or lemon juice if desired. Serve immediately or store in an airtight container for up to 2 days.

   Time: PT1M

Nutrition Facts

Calories

210

Protein

14 g

Carbohydrates

12 g

Fat

12 g

Fiber

3 g

Ingredient Substitutions

• Instead of Cucumber: Zucchini
• Instead of Tomato: Cherry tomatoes (halved)
• Instead of Onion: Red onion
• Instead of Bell Pepper: Capsicum, Green chili (less sweet)
• Instead of Cabbage: Savoy cabbage, Napa cabbage
• Instead of Lemon: Lime juice
• Instead of Garlic: Garlic powder (¼ tsp)
• Instead of Green Chili: Jalapeño, Serrano
• Instead of Cumin Seeds: Ground cumin (½ tsp)
• Instead of Kashmiri Red Chili Powder: Paprika
• Instead of Salt: Sea salt
• Instead of Black Pepper Powder: White pepper
• Instead of Paneer: Firm tofu (vegan), Halloumi
• Instead of Butter: Ghee, Olive oil (1 tsp)
• Instead of Grated Cheese: Nutritional yeast (vegan)

Equipment Needed

• Knife
• Cutting Board
• Mixing Bowl
• Cast‑Iron Skillet or Non‑Stick Pan
• Grater (optional)
• Measuring Spoons
• Spice Grinder or Mortar & Pestle (optional)
• Airtight Container (optional)

Critical Steps — Do Not Skip

• Roasting cumin and Kashmiri chili without burning them.
• Grilling paneer just until golden; overcooking makes it rubbery.
• Removing tomato seeds to prevent a soggy salad.

Chef Tips from the Video

• For extra crunch, add a handful of roasted peanuts or toasted pumpkin seeds.
• A dash of chaat masala in the dressing adds a tangy street‑food flair.
• If you prefer a vegan version, replace paneer with firm tofu and use nutritional yeast instead of cheese.

Troubleshooting

Storage

Refrigerator: Up to 2 days in an airtight container.

Freezer: Not recommended; texture of raw vegetables deteriorates.

Room temperature: Safe for up to 2 hours if kept in a cool place.

Make-Ahead Tips

• Prepare the roasted cumin‑chili powder and store in an airtight jar for up to 1 month.
• The dressing can be made a day ahead; keep refrigerated and give a quick stir before using.
• Grill the paneer ahead of time and keep it chilled; add just before serving to retain texture.