Back to All Recipes

Zero Oil, Full Protein: Yeh Salad Dieting ka Game Badal Dega! | Kunal Kapur Recipes

Chef Kunal Kapur Healthy & Diet 30 Mins 2 servings Easy 578.1K views Jan 22, 2026
Weight loss doesn't have to be a compromise on flavor or texture. This zero-oil salad is a masterclass in balance, combining the creaminess of paneer and peanuts with the vibrant crunch of fresh vegetables to create a protein-packed meal that feels truly indulgent.

Ingredients & Measurements

Carefully curated and proportioned for authentic flavor balance. Adjust chillies and salt to your personal taste.

For Dressing

  • 75g Peanuts (मूंगफली)
  • 150g Paneer (पनीर)
  • 1 Garlic clove (लहसुन)
  • 1 tsp Roasted cumin (भुना जीरा)
  • Salt (नमक) to taste
  • ½ tsp Pepper powder (काली मिर्च पाउडर)
  • 2 tbsp Hung curd (गढ़ी दही)
  • ½ Lemon (नींबू)
  • 175ml Milk (दूध)

For Salad

  • ½ cup Tofu (टोफू), diced
  • ½ cup Broccoli florets (ब्रोकली)
  • ½ cup Red capsicum (लाल शिमला मिर्च), diced
  • 1 Avocado (अवोकेडो), small
  • ½ cup Corn niblets (उबला मक्की दाना), boiled
  • 1 cup Cucumber (खीरा), diced
  • 1 cup Black Chickpeas (उबला काला चना), boiled
  • ¼ cup Onion (प्याज़), finely chopped
  • ½ cup Cherry tomatoes (चेरी टमाटर), quartered
  • Few sprigs Basil (बेसिल), chopped
  • Salt (नमक) to taste
  • ¾ tsp Pepper powder (काली मिर्च पाउडर)
  • ¼ cup Lemon juice (नींबू रस)
  • Handful Lettuce leaves (सलाद पत्ता)

Step-by-Step Cooking Instructions

  1. 1
    Boil the peanuts until soft, then drain and set aside.
  2. 2
    Blanch the broccoli florets in boiling water for 1-2 minutes, then immediately refresh in cold water to retain the vibrant green color.
  3. 3
    In a blender, combine the boiled peanuts, paneer, garlic, roasted cumin, salt, pepper, hung curd, lemon juice, and milk. Blend until smooth and creamy.
  4. 4
    Prepare the avocado by scooping out the flesh and dicing it into bite-sized pieces.
  5. 5
    In a large mixing bowl, combine the tofu, blanched broccoli, red capsicum, avocado, corn, cucumber, black chickpeas, onion, and cherry tomatoes.
  6. 6
    Season the salad with salt, pepper, and lemon juice. Toss gently to combine.
  7. 7
    Pour the prepared creamy dressing over the salad and add the chopped basil.
  8. 8
    Serve on a bed of fresh lettuce leaves.

Chef Kunal's Pro Secret Tip

To achieve the perfect texture for the dressing, ensure the peanuts are boiled until they are soft enough to mash easily; this ensures the blender creates a silky, mayonnaise-like consistency without needing any oil.

Recipe FAQs & Expert Advice

How long can I store this dressing?

You can store the dressing in an airtight container in the refrigerator for up to 2 days. Give it a quick stir before using, as it may thicken slightly when chilled.

Can I make this vegan?

Yes, you can substitute paneer with extra-firm tofu and replace the hung curd and milk with thick coconut yogurt and almond or soy milk to keep it entirely plant-based.