Veg & Chicken Options for Every Mood!
Light, refreshing, and full of desi flavor – perfect for Indian taste buds and hot days!
Hello friends!
Summer has arrived, and we all know what that means: long, hot days, high temperatures, and that incessant need for something quick, healthy, and refreshing. It’s time to turn to quick, tasty, and fuss-free summer dishes that don’t sacrifice flavor or nutrition when the heat gets too much and the kitchen feels like a furnace.
One of my own go-to remedies for this time of year? Fresh, light, yet incredibly fulfilling salad recipes that you can make in a matter of minutes and still feel good about eating.
Whether you’re a working woman rushing between calls, meetings and home chores, a stay-at-home mom juggling a hundred things, a student trying to eat clean, or even the food-loving male member of the family who enjoys experimenting in the kitchen — these summer salad recipes are made for everyone.
Living in North India, I know firsthand how hard it is to eat heavy, oily food during the peak of Indian summers. I myself do not like to eat heavy meals, especially while working from home, both the mind and body crave something that’s light on digestion yet rich in flavour and freshness. That’s why my summer menu almost always includes one comforting veg salad or a high-protein chicken salad in the day that gives me energy without weighing me down.
In today’s blog, I’m excited to share my all-time favourite summer salad recipes — a perfect mix of veg and nonveg salad options. Choose as per your dietary preference or feel free to put some variations as you like. All these recipes are:
- Easy to make (no chef-level skills needed!)
- Even children can try make them at home with some adult supervision (while using the knife)
- Filled with flavour (chatpata, fresh, and desi-friendly)
- And perfect for daily meals, light lunches, or even dinner.
These are not “fancy influencer” salads with rare or exotic ingredients – they’re simple, doable, everyday salad recipes that actually work for the Indian kitchen and Indian weather.
So friends, without any further delay let us start — let’s dive into 5 refreshing, nutritious, and totally doable salad recipes that are tailor-made for our Indian homes and this blazing summer.
(The measurements given in the recipes are as per 1-2 servings. You may please adjust the quantity of each ingredient as per your need).
Recipe #1
Cucumber, Peanut & Pomegranate Salad – Desi Crunch Combo for Coolness and nutrition together!
Ingredients:
- 1 chopped cucumber (I prefer English cucumber variety as it has very soft and tiny seeds and also tastes good)
- 2 tbsp roasted and crushed peanuts
- 2 tbsp pomegranate seeds
- Chopped green coriander
- 1 finely chopped green chilli (optional)
- Salt to taste
- ½ lemon juice
- ½ tsp chaat masala
How to Make:
Mix all ingredients in a bowl and let it cool down a bit in the fridge – and that’s it!
Enjoy this salad alongside your meal or have it as a meal itself – both ways, its super nutritious and wholesome.
Pro tip:
just add shredded chicken (boiled/ steamed/ roasted/ seared) to this salad and add that extra punch of protein if you prefer non-vegetarian meal.
Recipe #2
Moong Sprout Salad with Raw Mango – Tangy and Tasty Power Bowl
Ingredients:
- 1 cup sprouted moong (lightly steamed)
- ¼ cup grated raw mango
- 2 tbsp chopped Onion
- 2 tbsp chopped tomato
- 1 finely chopped green chilli (optional)
- ½ Lemon juice,
- black salt to taste
- ½ tsp cumin powder
How to Make:
Just add all the ingredients together in a bowl and give a gentle mix. That’s it! It’s ready to be served.
Why You’ll Love It:
Protein-rich + tangy twist of mango = tangy, spicy and nutritious summer salad like no other.
Pro tip:
For a non-vegetarian variation, just add cooked prawns or chicken which blends wonderfully with the tanginess of raw mango.
Recipe #3
Curd Salad Bowl – Raita Salad Feels
Ingredients:
- 1 cup thick curd (chilled)
- 2 tbsp grated cucumber
- 2 tbsp grated carrot
- 2 tbsp chopped tomato
- ½ tsp Roasted cumin powder
- black salt to taste
- a few chopped mint leaves
- ½ tsp soaked basil (sabja) seeds or chia seeds for extra cooling (optional)
How to Make:
Simply mix all the ingredients in a mixing bowl and serve chilled.
Prep Tip:
Add soaked basil or chia seeds for a little crunchy surprise and that extra layer of protection from heat!
Pro tip:
This one is a saviour after a long hot day – light, probiotic, and calming.
Recipe #4
Paneer with Mint Yogurt Dressing
Ingredients:
- ½ cup grilled paneer (cubed)
- 2 tbsp chopped cucumber
- 2 tbsp chopped onions
- ½ cup yogurt
- 1 tsp mint chutney
- Salt to taste
- Pinch of pepper
- ½ lemon juice
- Romain Lettuce (optional)
How to Make:
Mix everything well in a large bowl and enjoy as it is or stuff in a lettuce wrap.
This is one of the salad ideas for those who want flavour + fitness combo. This indeed is a meal in itself and very soothing if consumed in dinners.
This particular salad (wrapped in lettuce) is my party favourite too.
Pro tip:
imply replace grilled paneer with grilled chicken to relish a nonveg salad.
Recipe #5
Spicy Chicken & Watermelon Salad – A Sweet and Spicy Tango!
Ingredients:
- ½ cup cooked chicken
- 1 cup watermelon cubes (deseeded)
- A few mint leaves (chopped or whole, as you like)
- Roughly torn iceberg lettuce (optional)
- Black salt to taste
- ½ lemon juice
- A pinch of black pepper & roasted cumin
How to Make:
Gently mix everything together in a mixing bowl and its ready.
Why Try This:
Refreshing watermelon with protein-packed chicken gives you a well hydrating, cooling and totally unique summer chicken salad option. If you are a vegetarian, just replace chicken with paneer or soaked nuts of your choice. I sometimes toss in some soaked walnuts, almonds and raisins. Adding some iceberg lettuce gives this salad a whole new dimension.
A Few Extra Summer Tips From My Kitchen to Yours
As much as we love trying new summer recipes, taking care of ourselves in this extreme heat is equally important. These small, mindful habits make a big difference — they not only keep your body cool but also uplift your mood and bring calmness to your daily routine.
Here are some tried-and-tested summer survival tips straight from my kitchen to yours — especially helpful for women managing home, work, kids, and everything in between!
✅ Start Your Day with Natural Light
Sit in early morning sunlight (around 6:30–7:00 AM) for just 5–10 minutes. It’s one of the most natural ways to soak in Vitamin D, which is essential for energy, bone health, and even a stable mood. Just take your cup of your favourite morning drink and find a cozy spot near a window or balcony.
✅ Aloe Vera + Rose Water = Instant Refreshment
Keep a small spray bottle filled with rose water and store a little aloe vera gel in the fridge. On hot afternoons or after cooking, just spray some rose water on your face or dab on cool aloe gel — it soothes the skin, reduces redness, and the fragrance gives a mini mood boost! Perfect partner to your radiant self!
✅ Cool Down Desi Style
Working in the kitchen during Indian summers can be brutal. Try this to help ease your struggle — wet a soft cotton dupatta or scarf, wring it, and wrap it gently around your neck while working in the kitchen, balcony or garden area. It provides instant cooling, reduces fatigue, and this old -school remedy is still used in villages — because it works!
✅ Add One Salad a Day to Your Summer Plate
One simple veg salad or chicken salad a day can do wonders for your health. Whether it’s a light cucumber-based recipe, a protein-packed chicken bowl, or a fruity moong-mango combo — these salad recipes are your body’s best friend this summer. They help digestion, hydrate the body, and even uplift your skin!
✅ Stay Hydrated – Infuse It with Flavor
Plain water is great, but in summer you can infuse it with mint, lemon slices, holy basil leaves, or even a pinch of cumin. Keep a bottle handy while you prepare your summer recipes, and sip throughout the day. This not only quenches thirst but also flushes out toxins and keeps you energized whole day long.
✅ Chill Your Bowl Before Serving Salads
This one’s a simple kitchen hack: before serving your summer salad, keep the bowl in the fridge for 5–10 minutes. It keeps the veggies crisp, makes the flavours pop, and gives you that refreshing ‘ahh’ moment with every bite — especially when serving a cold veg salad or juicy chicken salad on a hot day.
✅ Keep Your Meals Light in the Evenings
End your summer day with a light, fresh salad and maybe a warm bowl of soup or some grilled veggies. Avoid oily or fried items at night — your stomach will thank you, and so will your skin and sleep schedule!
Wrap-up Thought
In this heat, simplicity is the real luxury. These small shifts — mindful eating, cooling tips, and refreshing salad recipes — go a long way in making your summers lighter, brighter, and way more enjoyable. Whether you’re sipping lemon-honey water or tossing together a crunchy veg salad or non veg salad, always remember: Radiance starts from within.
Click here for healthy salad toppings.
💛 Bookmark this post, try one tip or one recipe a day, and slowly feel the shift.
And if you have your own summer hacks, share them in the comments below — I’d love to hear from you!
Coming up next on The Radiant Muse:
My Top 3 DIY Summer Face Packs for a Natural Glow
Till then – eat light, stay cool, and never lose your radiance!