Kachoombar– Indian Savory Fruit Salad

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Photo courtesy  http://foodforhealth.kaiserpermanente.org

I’ll be the first to admit that I enjoy details.  In current lingo this is referred as getting “granular”– hey, there’s nothing wrong in believing that the simplest tasks can be perfected through attention to detail! So, if you’re thinking of throwing together a salad, which I recommend doing on a daily basis, you should take a look at this fantastic primer on How to Make Salad from The New York Times. In addition to a step-by- step on everything from how to buy, store and clean your greens, to making dressings, and finally selecting and assembling the components for your salad, there are some good recipes included.

As an example, here’s a recipe for a savory fruit salad from India.  If you haven’t explored the savory potential of fruit salad, this would be a great time to start.  One of the most popular dishes at the Thrive Kitchen’s first class was this gem from Chef Suvir Saran, kachoombar salad.  Part savory salad, part fruit salad, this simple chopped salad brings the flavor and heat with cumin and chile.  This is a delicious side dish with flavors that would be equally at home with an Indian or Mexican meal.  To your health!

Kachoombar Salad

Recipe adapted from Chef Suvir Saran

Servings: 8

Prep Time: 20 minutes
Ingredients

2 large tomatoes, diced into 1/2” cubes
2 Granny smith apples, 1/2” dice
1 large English cucumber, seeded and finely chopped
1 medium red onion, finely chopped
1 jalapeño pepper, finely chopped
1 mango, diced
1 cup pineapple chunks
1/2 cup cilantro, chopped
1/4 cup mint leaves, finely chopped
1 teaspoon toasted ground cumin
1 teaspoon salt
1/4 teaspoon cayenne
1/4 teaspoon ground black pepper
Juice of 1 lime

Technique

  1.  Toss all ingredients together in a large bowl. Adjust salt, lime juice, or cayenne as needed.

Nutrition Information (per serving)

Calories: 145
Protein: 5 g
Fiber: 3 g
Fat: 4.5 g
Sodium: 150 mg

 

You might also enjoy this Trinidadian classic, Mango Chow.

Do you have other suggestions for savory twists on fruit salad? Please share in the comments!

And for more cooking basics, come to the the next Thrive Kitchen class on 8/22: BACK TO SCHOOL LUNCH AND EASY WEEKNIGHT COOKING. Registration opens today, 7/24, so don’t miss out!  Details are available on my healthy cooking community on Facebook, www.Facebook.com/TheDoctorsSpicebox.  Please stop by for more information and give it a “Like”!

 

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