“Desi Super Salads: India’s Forgotten Summer Treasures That Beat Fancy Bowls Any Day”

 "Rediscover India’s Ancient Salad Culture with Zero-Oil, No-Cook Summer Recipes That Refresh, Heal, and Nourish Naturally."

Introduction: Why ‘Salad’ Is No Longer Just Western

In the age of quinoa and kale, we often forget that India has had its own super salad culture for centuries. From grated lauki to sprouted moong, we have desi salad recipes that are cooling, protein-rich, Ayurvedic-friendly, and deeply satisfying—without needing imported ingredients.

This blog dives deep into India’s forgotten summer salads, reinvented for the modern table. These are zero-oil, nutrient-dense, and most importantly, use locally available and seasonal ingredients.

If you thought salads were bland or boring—this post will change your life.

Top 5 Forgotten Desi Salads to Beat the Heat

1. Many people find that Lauki Moong Salad is one of the best parts of a Yogic Cleanse.

Ingredients:

1 grated cup of lauki

In total, nearly 90 grams of sprouted moong

Black salt, roasted jeera and lemon juice are all needed for the recipe.

Fresh mint and coriander were part of the marinade.

You’ll get additional crunch from crushed roasted peanuts if you desire.

Methods:

Add lauki that has been grated and moong that has sprouted into a bowl.

Add all the juice from a fresh lemon, some mint, coriander, black salt and jeera powder.

Wait for 30 minutes after keeping the dish in the fridge before you serve it.

Why it’s important: Makes digestion better, helps avoid heat stroke and contains a lot of fiber. Yogis have commended this food for years.

2. Try this yummy Kacha Aam Kala Chana Salad (It’s good for your gut.)

Ingredients:

1 raw mango (peeled and grated)

Half cup of black chickpeas that have been boiled (kala chana)

The mixture includes onion and chopped coriander, as well as green chilli.

Rock salt and chaat masala are the main ingredients.

Only a small amount of mustard oil

Method:

1. Mix the ingredients all together in a large bowl.

2. At the last step, pour in a small amount of mustard oil and mix everything up.

Healthy salad: Raw mango and chana are admired in India for helping to keep your body cool and strong.

3. A Salad Recipe for Dahi Bhalla Chaat (that Doesn’t Need Frying)

Ingredients:

Then, soft moong dal is mixed into a thick gooey batter.

Apiacha samoosa (instead of frying).

Whisked curd

You need tamarind chutney, mint chutney, roasted jeera and red chilli powder as well.

Method:

1. Make steam-cooked moong dal balls in the same way you make idlis.

2. After soaking, squeeze the bread, top with curd and some chutney.

Healthy for Craving: Eating this burger won’t leave you with any regrets! Makes a delicious, healthy snack as well as something spicy.

4. Watermelon Seed Raita Salad: A Helpful Bowl for Beating Acidity

Ingredients:

Chilled curd

Simply remove the seeds, roast and make them into a powder.

Accompanying the burger should be the basics: cucumber, pudina, black salt and grated ginger.

Method:

1. Mix the curd, cucumber (grated) and watermelon seeds that have been crushed together.

2. Put in a handful of mint leaves, some salt and little ginger. Keep presoaked and serve it to your family when you like it.

Health Focus: They are rich in zinc and magnesium, so eating watermelon seeds can ease summer headache discomfort and bloating.

5. South Indian Kosambari is a mix of vegetables, boiled peas and lentils.

Ingredients:

Pick some soaked moong dal and give them two hours to soak.

Carrot and cucumber that has been grated

You can add lemon juice and green chili to your food.

To make this dish I use tempered mustard seeds, curry leaves and hing.

Method:

1. Break up the dal by hand, mix it with boiled vegetables and stuff both into the center.

2. Mix lemon juice with the batter.

3. Take ½ tsp coconut oil in a pan and add it to your dish.

Did you know: You can find prasadam made from panir at South Indian temples. Reduces vata and pitta in the body.

No-Mayo or No-Oil Hacks for Making Desi Salad Dressings

Adding lemon, roasted jeera and pudina paste is the recipe.

Amla juice mixed with hing and Washaw alcohol

Use Coconut Water and some added Green Chili Paste (to help your body stay hydrated and provide a lively flavor).

Some easy ways to eat more Desi Salads everyday

1. One day ahead, cover your beans with water and store grated veggies in the fridge.

2. Layer the ingredients in a mason jar to create a look that’s in style.

3. When making muffins, stay seasonal and try adding jackfruit seeds, raw papaya or singhara in the cooler months.

4. If you want to reduce bloating, put ajwain, fennel or black pepper into your dish.

Supports your health according to Ayurveda & Scientific Evidence

Helps you feel less hot during the hottest days

Keeps all three doshas at a balance

Helps you lose weight, take care of your liver and control your blood sugar.

A variety of seasonal produce helps the immune system.

Helps your stomach digest better and lowers excess acid in your body.

A Key Point: Salads That Surprisingly Have an Indian Spin

The simple dishes found in Indian kitchens are full of nutrition, but we don’t always focus on them. They aren’t only light foods—they are healthy for the ecosystem, your body and best of all, fully vegan.

If you’re an influencer, a food blogger, interested in health or just need a summer treat, you could find yourself with a viral post that is nothing but grated lauki and moong!