Summer Rainbow Salad: A Colorful, High-Protein Meal for Weight Management

Serving Size: Approximately 300–350 g
Calories per serving: Approximately 280–320 kcal

If you want a meal that is both healthy and satisfying, try this Summer Rainbow Salad. It brings together soaked moong dal, fresh vegetables, raw mango, and pomegranate seeds for a flavorful bite every time. NObesity recommends this salad as part of a balanced, nutrition-focused diet. It is packed with plant-based protein, fiber, vitamins, and antioxidants. You can enjoy it as a light lunch, a healthy snack, or a side dish. It also works well for weight management and bariatric surgery diets.

Why You Will Love This Recipe

• Rich in plant protein and fiber
• Loaded with vitamins, minerals, and antioxidants
• Refreshing and perfect for hot summer days
• No complicated cooking required
• Quick to prepare and gluten-free

Recipe Overview

*Assume the moong dal is already soaked. If cooking the dal from scratch, additional cooking time will be required.

Ingredients

• 150 grams moong dal (soaked)
• 1 tomato, finely diced
• ½ cucumber, finely diced
• 1 medium raw or partially ripe mango, finely diced
• 1 long green chili, finely chopped
• Seeds from 1 medium pomegranate
• 4 tbsp lemon juice
• ⅔ tsp black salt (kala namak) or salt to taste
• 1 tbsp chopped coriander leaves
• ½ tbsp chopped mint leaves

How to Make Summer Rainbow Salad

Step 1: Prepare the Moong Dal

Wash the moong dal thoroughly and soak it until tender. Drain any excess water before using.

Step 2: Chop the Vegetables

Finely dice the tomato, cucumber, raw mango, and green chili. Remove the pomegranate seeds and chop the fresh herbs.

Step 3: Combine the Ingredients

Add the soaked moong dal, chopped vegetables, pomegranate seeds, coriander, and mint to a large mixing bowl.

Step 4: Season and Serve

Pour in the lemon juice, sprinkle the black salt, and toss everything well until evenly coated. Taste and adjust the seasoning if needed. Serve immediately for the freshest flavor and crunch.

Tips for the Best Summer Rainbow Salad

• Soak the moong dal well for a softer texture and improved digestibility.
• Use fresh, seasonal vegetables for maximum flavor and nutrition.
• Chill the salad for 15–20 minutes before serving for an extra refreshing taste.
• Add roasted cumin powder or a pinch of chaat masala for additional flavor, if desired.

Nutritional Highlights

Moong dal provides plant-based protein and fiber to support satiety and muscle health.

• Raw mango is rich in vitamin C and adds a refreshing, tangy flavor.
• Pomegranate contributes antioxidants that help protect cells from oxidative stress.
• Cucumber and tomato provide hydration, vitamins, and minerals, keeping the salad light and refreshing.
• Mint and coriander enhance flavor while adding beneficial phytonutrients.

Serving Suggestions

Summer Rainbow Salad pairs well with:

• A glass of chilled buttermilk
• Lemon or mint water
• Whole wheat roti or multigrain crackers
• Grilled paneer or tofu for extra protein

About the Author

NObesity

NObesity is one of India's critically acclaimed Bariatric Surgery Center. We have performed 9000+ successful Bariatric Surgeries and have 40 National and International Awards to our credit. Nearly 650 obese patients choose us to undergo obesity treatment and overcome related health concerns and metabolic disorders every year. We have a state-of-the-art operation theater with advanced equipment to ensure highly effective treatment. Our team includes a bariatric surgeon, counselors, psychologists, dietitians, and endocrinologists.