D19 · Dinner · Pan-Indian and modern
Warm Kala Chana and Paneer Salad
A modern warm salad: kala chana and tawa-seared paneer tossed with crunchy vegetables, roasted pumpkin seeds and a lemon-chaat masala dressing. A complete dinner in a bowl, no staple needed.
- Region
- Modern (North Indian chaat flavours)
- Diet
- Strictly vegetarian, egg-free
- Cook
- 25 min
- Time, as written
- Soak 8 h · Cook 25 min (or 15 min with cooked chana)
- Serves
- 2 (one large bowl each)
- Difficulty
- Easy
- Status
- Modern recipe — no traditional claim
- Good for
- Quick dinner, lower-carbohydrate evenings, lunch box
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Salad bowl (complete meal) | 350 | 20 g | 28 g | 17 g | 6 g | 14 g | 8 g | 6.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: High protein. IFCT 2017 has no lettuce or pumpkin-seed entry; spinach and sunflower seeds are used as the nearest equivalents. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Dressing
Method
Soak kala chana 8 hours; pressure-cook with 400 ml water and a pinch of salt for 5–6 whistles until tender. Drain.
Sear paneer cubes on a dry non-stick tawa for 1 minute per side until golden.
Warm the chana in the same pan for 2 minutes with a pinch of chaat masala.
Whisk the dressing.
Toss greens and vegetables with half the dressing. Top with warm chana and paneer, the remaining dressing, pumpkin seeds and herbs. Serve immediately.
Protein optimisation
- Where the protein comes from
- Paneer supplies 9 g per serving, kala chana 7.5 g, pumpkin seeds 1.5 g, vegetables 1.5 g.
- Boost
- Add 50 g sprouted moong (steamed) per bowl (+3.5 g protein, +40 kcal).
- Lighter
- Low-fat paneer saves about 35 kcal and 5 g fat per serving.
Variations, serving and storage
- Regional
- Delhi chana chaat — add a spoon of tamarind chutney and boiled potato (adds about 70 kcal).
- Substitution
- Kabuli chana, rajma or tofu.
- Storage
- Chana and paneer keep 3 days refrigerated; dress just before eating.
- Food safety
- Keep paneer chilled until searing; pack dressing separately for lunch boxes.
- Meal prep
- Excellent.
Allergens
Milk
Labels: High protein · Quick (with cooked chana) · High fibre · Lower-carbohydrate · Soy-free · Whey-free · Gluten-free · No added sugar