Indian Vegetable and Fruit Salad (Pachadi)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Indian Vegetable and Fruit Salad (Pachadi)
30 min.
4
102kcal

Suggestions


Discover the vibrant flavors of India with this refreshing Indian Vegetable and Fruit Salad, also known as Pachadi. This delightful dish is not only a feast for the eyes but also a celebration of health, making it a perfect addition to any meal. Packed with a colorful array of fresh vegetables and juicy fruits, this salad is a fantastic way to incorporate more nutrients into your diet while enjoying a burst of flavor in every bite.

What sets this salad apart is its unique combination of ingredients, including crisp cucumber, sweet pineapple, and zesty jalapeño, all harmoniously blended with aromatic spices. The addition of brown mustard seeds and cumin seeds, tempered in hot olive oil, elevates the dish with a delightful crunch and a hint of warmth. This technique of tempering spices is a hallmark of Indian cuisine, infusing the salad with rich flavors that will tantalize your taste buds.

Whether you're looking for a light side dish, a refreshing starter, or a healthy snack, this Pachadi is versatile enough to suit any occasion. Plus, it's vegan, gluten-free, and dairy-free, making it an inclusive option for everyone at the table. Ready in just 30 minutes, this salad is not only quick to prepare but also a guilt-free indulgence at only 102 calories per serving. So, gather your ingredients and get ready to impress your family and friends with this delightful Indian-inspired salad!

Ingredients

  • 0.3 teaspoon brown mustard seeds 
  • 0.5 cup cilantro leaves chopped
  • cup cucumber chopped
  • 0.5 teaspoon cumin seeds 
  • teaspoon jalapeno minced
  • teaspoon kosher salt 
  • tablespoons juice of lime 
  • tablespoons olive oil 
  • cup pineapple chopped
  • 0.5 cup onion red chopped
  • 0.5 cup tomatoes chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Combine all ingredients except oil and spices in a medium bowl.
  2. Heat oil in a small frying pan over high heat until very hot, about 2 minutes.
  3. Remove from heat and add spices. When mustard seeds pop, 1 to 2 minutes, pour over vegetable mixture and mix well.
  4. Serve as a side dish with shrimp.

Nutrition Facts

Calories102kcal
Protein3.48%
Fat60.69%
Carbs35.83%

Properties

Glycemic Index
51.92
Glycemic Load
3.53
Inflammation Score
-5
Nutrition Score
6.0908695083597%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.03mg
Quercetin
5.39mg

Nutrients percent of daily need

Calories:101.51kcal
5.08%
Fat:7.24g
11.14%
Saturated Fat:0.99g
6.21%
Carbohydrates:9.61g
3.2%
Net Carbohydrates:8.09g
2.94%
Sugar:6.06g
6.74%
Cholesterol:0mg
0%
Sodium:585.85mg
25.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.93g
1.87%
Vitamin C:29.11mg
35.28%
Manganese:0.47mg
23.74%
Vitamin K:14.94µg
14.23%
Vitamin E:1.25mg
8.34%
Vitamin A:358.77IU
7.18%
Fiber:1.52g
6.09%
Vitamin B6:0.11mg
5.71%
Potassium:190.52mg
5.44%
Folate:21.04µg
5.26%
Copper:0.1mg
4.88%
Vitamin B1:0.06mg
4.29%
Magnesium:15.25mg
3.81%
Iron:0.54mg
3.01%
Phosphorus:24.19mg
2.42%
Vitamin B5:0.23mg
2.33%
Calcium:21.79mg
2.18%
Vitamin B2:0.04mg
2.15%
Vitamin B3:0.41mg
2.06%
Zinc:0.2mg
1.36%
Source:My Recipes