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

Chef Kunal Kapur Paneer & Dairy 40 Mins 4 Servings 502.8K views Jan 22, 2026

Weight loss ka matlab boring khana nahi hota! ✨ Presenting a "Zero Oil" Salad Dressing recipe jo na sirf creamy aur tasty hai, balki protein se bhi bharpur hai. Isme humne peanuts aur paneer ka use kiya hai to give it that rich texture without a single drop of oil. Whether you are hitting the gym or just want to eat clean, this recipe is a must-try!

Ingredients & Measurements

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

For Dressing

Peanut (मूंगफली) - 75 gms(½ cups)
Paneer (पनीर) - 150 gms
Garlic clove (लहसुन) - 1 nos
Roasted cumin (भुना जीरा) - 1 tsp
Salt (नमक) - to taste
Pepper powder (काली मिर्च पाउडर) - ½ tsp
Hung curd (गढ़ी दही) - 2 tbsp
Lemon, small (नींबू) - ½ no
Milk (दूध) - 175 ml (⅔ cups)

For Salad

Tofu, diced (टोफू) - ½ cup
Brocolli florets (ब्रोकली) - ½ cup
Red capsicum, diced (लाल शिमला मिर्च) - ½ cup
Avocado, small (अवोकेडो) - 1 no
Corn niblets, boiled (उबला मक्की दाना) - ½ cup
Cucumber, diced (खीरा) - 1 cup
Black Chickpeas, boiled (उबला काला चना) - 1 cup
Onion, finely chopped (प्याज़) - ¼ cup
Cherry tomatoes, quartered (चेरी टमाटर) - ½ cup
Basil, chopped (बेसिल) - few sprigs
Salt (नमक) - to taste
Pepper powder (काली मिर्च पाउडर) - ¾ tsp
Lemon juice (नींबू रस) - ¼ cup
Lettuce leaves (सलाद पत्ता) - handful

Step-by-Step Cooking Instructions

1
Boiling the Base (Peanuts/Cashews): Follow Chef Kunal's masterclass timestamp at [00:00:53] for exact visual guidance, heat control, and pan technique.
2
Blanching the Broccoli: Follow Chef Kunal's masterclass timestamp at [00:01:13] for exact visual guidance, heat control, and pan technique.
3
Blending the Oil-Free Dressing: Follow Chef Kunal's masterclass timestamp at [00:02:24] for exact visual guidance, heat control, and pan technique.
4
Avocado Preparation: Follow Chef Kunal's masterclass timestamp at [00:04:04] for exact visual guidance, heat control, and pan technique.
5
Seasoning and Final Mixing: Follow Chef Kunal's masterclass timestamp at [00:05:50] for exact visual guidance, heat control, and pan technique.
6
Storage & Substitutions Instructions: Follow Chef Kunal's masterclass timestamp at [00:08:02] for exact visual guidance, heat control, and pan technique.

Chef Kunal's Pro Secret Tip

Always soak fresh paneer cubes in warm, lightly salted water for 10 minutes before cooking. If pan-frying paneer, do so for no more than 60–90 seconds per side on medium-high heat to preserve its velvety, melt-in-the-mouth texture and prevent rubberiness.

Recipe FAQs & Expert Advice

How long can I store leftover Zero Oil, Full Protein: Yeh Salad Dieting ka Game Badal Dega!?

You can store leftovers in an airtight glass container in the refrigerator for up to 3 to 4 days. When reheating, warm on medium-low heat on the stovetop and add 2–3 tablespoons of warm water if the gravy has thickened in the fridge.

Can I make this recipe vegan or dairy-free?

Yes! Substitute paneer with extra-firm pressed tofu or roasted plant-based paneer alternatives. Replace dairy butter/ghee with mustard oil, coconut oil, or refined groundnut oil.

What is the key technique to get restaurant-style flavor in this dish?

Focus on blooming whole spices in hot oil first, patiently sautéing the onion-tomato masala until oil separates, and finishing with a pinch of crushed roasted kasoori methi and freshly ground garam masala right before serving.