Transcripts
1. Introduction: Hey, guys, I'm Sab Nandwani
culinary educator, cookbook author, and we create a lot of culinary courses
for you guys on Skillshare. Welcome to our
salad master class. In this class, we will go
beyond letters and dressing, and I will take you to a
different journey in a bowl. In this course, you
will learn to build a colorful bowl along
with techniques, formula, which are
rich in nutrition, and we will also
guide you through the nutritional
value in the bowl. Come, guys, let's
begin with the recipe. First, we're going to build some amazing dressings that you can use in multiple bowls. At the end, you will
learn to create your own signature bowl in the project
section in the class. So, guys, grab your knife
and chopping board, and let's go on an exciting
journey of building a salad.
2. Tips and tricks V1: Guys, now, let's talk about
styling of a good bowl. Here are a few tips and
trips to assemble your bowl well that not only tastes
good, but even looks good. Make sure you always use a shallow bowl rather
than a flat bowl. Apart from this, always try to use maximum colors in your bowl. And when you will
present the bowl, make sure use the
contrast colors nearby. Layer the base first, then
some toppings, then drizzle. And a final tip. Always use some micro greens
or maybe nuts at the end, if required, or
maybe some cheese. So that's it, guy. That
was quick tips and tricks, and just follow this video.
3. Peri Peri Cottage Cheese Salad: Hey, now let me make some few signature
recipes for you guys. Easy to make basic ingredients presented in a beautiful way, good colors, and you
will love it for sure. Come. Let's begin
with the recipe guys. Now, let's begin with the
marinated cottage cheese salad. First, we're going
to make a marination for cottage cheese. Again, we're going to
use same marination for the dressing in the veggies. Come, let's begin
with the recipe guys. Let's begin by
roasting some veggies. This salad will
give you beautiful, smoky touch and easy to make and pretty
much healthy guys. Let's begin by roasting
some bell pepper first. You can roast it
or bake as well. So, let's roast bell pepper, green chilies, and garlic first. You can also roast on
open fire or maybe barbecue or even roast
in oven as well. So once this is done,
what we're going to do is we're going to cover this for around eight to 10
minutes when they're hot. After 10 minutes,
once this cool down, let's remove this
skin of bell pepper, green chilies and garlic. Let's begin by adding
some smoked garlic, green chilies as per taste. I've used around three to
four cloves of garlic. Two chilies. So next I'm using one smoked bell
pepper, this is whole. Core is removed from it. I'm using a spoon of yogurt. That's just for the consistency. Next, I'm using some cilentro
headful with the stem. This will add freshness
through our marination. So that's black pepper. Next I'm adding some salt. Here's a quick tip for you guys. In case you don't
have much time, you use cheese
instead of yogurt. Come, let's blend this. Let's move ahead
now. So right now, I'm using around 100
grams of cotton cheese, and let's add our
marination to bowl. Let's marinate this well. The entire portion of cottage cheese should be coated
well with the marination. Now, once this is done, let's marinate this for
20 minutes minimum. In case you don't have time, add cheese to this to
bind the flavors well. Let's grill cottage cheese now. For around 1 minute, each side on medium flame. Let's flip this and cook this
for around one more minute. Let's add some lettuce, and tone Next, I'm
adding cherry tomatoes, sliced onions and bell peppers. Next, I'm adding the marination or dressing, whatever
you call it. Let's squeeze lemon juice. Now, let's give this a good mix. I'm adding a little bit of
parmesan, fresh Parmesan. Again, I will give you a mix. Come, let's serve this. I'm just going to add a slice
of cottage cheese. And in case you
want, you can also a little bit of extra
parmesan on the top. But this is good to go. This is around 380 calories, which has 18 gram protein, 25 grams of fat, and 14 grams of carbs, and three to 5 grams of fiber. This was a good go to recipe, quick to make and
tasty, as well. Do try this guys and see
you in another recipe.
4. Broccoli And cherry tomato Salad: Come now, let's make a
pretty healthy version. Very easy. Very
basic ingredients. We are making broccoli salad. We're just going to bake it or roast it or maybe barbecue,
whatever you want. Very easy to make Come, let's begin with
the recipe, guys. Come, let's boil water first. Guys, we have to make
sure about one thing. We are not boiling broccoli. We just going to parboil this. One water is boiled, turn off the flame and we're going to add
broccoli to this. For around 3 minutes. Once this is parboil, let's remove this from water. Guys, make sure this is dried well or it won't be
cooked properly. Spread this and let it dry
for another one or 2 minutes. Let's begin by adding
some oil first. Any cooking oil works. Come, let's add
some garlic first. Next we're going
to add broccoli. Make sure this dried well. And let's cook this on medium flame for a
couple of minutes. I'm just going to add salt. Let me add black pepper now. Next, I'm going to
add cherry tomatoes. Next, I'm going to add
some dried oregano. Again, we're going
to this a good mix. Let me add this to a bowl first. Next, I'm going to
add some fresh mint, and I'm going to add some
Parmesan cheese to this. Lots of cheese. Done. Again, let's give this a mix. Beautiful colours and
gonna taste delicious. Come, let's serve this.
So this is around one, 60 calories, 10 grams protein, five to 7 grams fat, ten to 12 grams of carbs, and five gram of fibers. You can also bake this in oven, or you can barbecue
this as well. But make sure you try
this pretty healthy, filling, and easy to make.
5. Nutty Crunch Vegetable Salad: Let me make a roasted salad, but with a twist, and
you will love it, guys. Come, let's begin with a
very quick and easy recipe. Let me add some oil first. Next, I'm going to add some
roughly chopped garlic along with some
diced bell pepper. Next, I'm going to add
some diced onions to this. Next, I'm going to add
some diced tomatoes. Some salt, some pepper. Next we're going to add
some cottage cheese. Now, let's keep this
aside and move ahead. Next I'm adding a
little bit of oil. Very little of garlic, and on a very low flame, I'm adding breadcrumbs
and some peanuts. And a little bit of
black pepper to this. Then we're gonna roast
this a bit not much. And I'm adding a
little bit of oregano. That's a little
bit of lettuce now with some extra
virgin olive oil, a little bit of lemon juice, a pinch of salt, and
some black pepper. And we're going
to mix this well. Let's add lettuce first. Next, we're going to
add lots of veggies. Next, I'm adding the crumb. Let's drizzle some
red wine vinegar. And we're going to add
some parmesan cheese, and this is done. So this is around 320 calories
with 14 gram protein, 22 grams of fat, 15 grams of carbs, and four to 5 grams of fiber. Use ingredients of your choice, toss this on a flame and
your dish is good to go.
6. Caprese : Now let's make one of
the quickest recipe with very less ingredients, tomato and some
fresh mozzarella. We are making very
classic Italian salad. We call it caprici and it's pronounced in a different
way in different countries. Come, let's begin
with the recipe now. That's one of the quickest
things that we can do. Let's add tomatoes and
mozzarella and tomato and again, a slice of mozzarella, again, tomato and a
slice of mozzarella. Let me add a little
bit of salt to this and some black pepper. Just add some mint or
basil for the freshness. I'm just going to drizzle
some red wine vinegar to this. And we are done. So this is around
250 to 300 calories with 14 grams of protein, 20 grams fat, and five
to 7 grams of carbs. This looks fancy on your plate, easy to make and
looks beautiful, very common taste,
accepted by all. Do try.
7. Raw Papaya Thai Salad : Now, let's make a classic
Thai street food salad, somtam or you can say
raw papaya salad. There's non vegetarian
version as well, but we're going to
make it vegan way. Very easy recipe.
Come, let's begin. I'm adding two cloves of garlic, lemon to squeeze,
chili as per taste, salt as per taste as well. I'm adding very
little of light soy, brown sugar a little bit. Let's mix this now. Let's add raw papaya first. You can also add shredded
cabbage if you want, and we're going to add
some shredded carrots. We're going to add the dressing. So that's the flavor bom. Let's add some peanuts, and I'm going to add some
cherry tomatoes as well. Next, we're going to
give this a good mix, and a dish is good to go. Come, let's serve this now. So this will be around
8,200 calories, 14 grams of carbs, two to 3 grams of protein, and three to 5 grams of fat, and two to 3 grams of fiber. Very light meal, good for your evening snack or
any time of the day. Easy to make, and you can use
multiple veggies as well. Use shredded zucchini, maybe red cabbage or
regular cabbage, as well. But do try this recipe. This is crunchy, salty and sweet at the same
time and spicy as well. Do try this.
8. Avocado Salad dressing and White sesame seed salad dressing: Let's begin by building
three dressing recipes that you can use in
multiple salads. First, store boogd dressing and sauces may contain
preservatives and color. But we're going to make
some amazing dressings, which are very easy, quick, and all simple ingredients that are available in your
pantry in your home. Come. Let's begin with
lemon, vinaigrette first. Come, let's begin
with the recipe. Let's begin by squeezing
some lemon juice. I'm using fresh lemon for this. One lemon. Next, we're going to grate a single
clove of garlic. Next, I'm going to add
two spoons of olive oil. This extra virgin olive oil. Don next, I'm adding
some regular salt. Salt asper taste and some
freshly grinded black pepper. This is one of the most
basic and versatile dressing that can pair with
anything and everything. If you guys want, we can add definitely a
spoon of honey to this. That's optional. But this
can balance spice, as well. And you can store this well for five to seven days
in refrigerator. Now, let's begin with
the second dressing. That's avocado Cilentro lime. Very basic dressing,
quick to make. Just we're going to grind
some basic ingredients, Avocado lime, salt,
pepper, garlic. That's it. In case you want a little bit
of smooth texture, you can add yogurt or
maybe cheese to it. Let's begin with the recipe. Come, guys. Let's add half
avocado, some garlic clove. If it's bigger garlic cloves, maybe two small than three to
four. Let's squeeze lemon. Black pepper, as per taste, salt, as per taste. Next I'm adding some
yogurt to this, maybe yogurt or hunkered. So this is just for a
better consistency. You can avoid this
and also a little bit of lemon juice or maybe water. Tom let's grind this and
see you in a minute. Add water or yogurt for a
silky consistency to this. Make sure keep on adding
in a smaller batch. Don't add water or yogurt at
once in a bigger quantity. Add slowly, maybe two
times or three times, it will give a better
silky texture. Let's make creamy
tahini dressing now. Very easy to make. In case you guys have ready
made tahini sauce. Use that. In case
you don't have. What we're going to use is
some roasted sesame seeds, along with lemon, olive oil, garlic, salt, and cumin powder. Cumine powder,
roasted and graded. Come, guys, let's
begin with the recipe. I'm adding some roasted
sesame seeds first, around one fourth of the bowl. Next, I'm adding two cloves of garlic at just as per
the size of the garlic. If there are small cloves, you can use three or four. Next, I'm going to add
olive oil to this. Around three tablespoon. Next, I'm going to add
some salt to taste, little bit of black pepper. This should be freshly grinded. Again, as per taste, and
that's roasted cumin powder. Again, fresh,
roasted and grinded. I'm adding a little
bit of water to this to manage its consistency. Just a bit, not much. Let's grind this, guys.
So what do you can see, we need a smooth and
silky texture for this. In case you don't get the
desired texture, keep adding, little bit of water to this, but make sure very little water. Let's transfer this
dressing to a bowl now. So that was it guys.
Pretty much easy. We made three salad
dressings. A were vegetarian. Apart from this, there are a few more recipes
which are in the PDF. You can go and check and pair this according
to your bowl.
9. Quinoa and lentil Salad: Come, guys, let's
make a salad bowl into a satisfying meal. So this is lentil, skinva. So there's a plant
based protein, and it's a full satisfying
meal for you guys. Very quick and easy to make. We will be using tahini
dressing that we just made. Come, guys, let's
assemble a bowl. So guys what I'm using
is around one cup of kinva that's toasted
first and then boiled. Next, I will be using half
cup of steamed lentils. You can use any of the
lentils of your choice. So next time I'm using some
onions, diced around one. Next I'm using tomato. So these are fresh
chopped, one tomato. Next, I'll be adding cucumber. So that's one cucumber. For greens, I'm adding
parsley to this. That's chopped finely. So, guys, if we talk
about this bowl, so the nutritional value of
this bowl is 430 calorie. That includes 22
grams of proteins, 36 gram of carbs, and 18 grams of fat. Next, I'll be adding
tahini that we made, so that will be
around as per taste. So this is teaspoon. We'll be adding around three
to four teaspoon to this, or you can adjust
the dressing as per your taste, and we
are done, guys. I'm adding a little bit of extra virgin olive oil to this. That's definitely optional, but it's up to you if you want, you can definitely
add and again, if you want, you can add feta cheese to this or maybe
any other cheese to this. So that will
increase your carbs. So I'm just drizzling a
little bit of olive oil, very little, not much. So that will give a good
texture to your bowl. Now, let's mix this well. And we are done.
In case you want, you can add some crunchy
element to this. That's maybe roasted
sunflower or pumpkin seeds. And at a later stage, in case you can add salt or
pepper as per your choice, and this will be done, guys, a quick, healthy, hearty meal. So, guys, this was pretty much simple and healthy, hearty meal. Easy to make. You can adjust salt and pepper in case
you need at a later stage. Also, you can add Feta
cheese to this if you want. And you can also add
some crunchy element, maybe like nuts,
maybe roasted seeds or sunflower seeds to this. Guys, don't forget to try this, and you will love it, for sure.
10. Lentil, Corn And Spinach Salad: Let me show you a five
part salad formula. Anything you have
in your pantry, you can make it in a
very easy and quick way. So by this formula, you can build your
own bowl in a minute. No recipe needed for this, quick ingredients
that you can pare in your bowl and your
hearty meal is done. So let me show you how we do. Come, let's begin
with the recipe. So, guys, in this five
part salad formula, first, we'll build our base. So in base, I'm using
some baby spinach. In case you don't
have baby spinach, you can use ragula or
rocket leaves as well. Let me add some baby
spinach to our bowl. Some baby spinach first. And next, I'm adding
some hend tone lettuce. Make sure never ever use knife
to your greens or lettuce. Always prefer to hen tone it, so that our base is done. Now next we're going
to add protein to our bowl. That's part two. In this process, we can
add maybe chickpe lentils, tofu, or maybe cottage cheese. Next, I'm going to add some vegetables or maybe fruits or you can say
colors to our bowl. I'm using very basic
ingredients that some tomatoes, and I'm using some corn. And next, I'm using a
spoon of chopped onions. In step four, I'm using some
crunch element two by bowl. That's some toasted nuts. So that will give a right
crunchy notes to your bowl. So now I'm using vinaigrettes
dressing to my bowl. One of the very
versatile dressing that can pair with any bowl. I'm just going to garnish this with some crumble feta cheese. And at the end, little bit of micro greens. That's, again,
optional. Guys, if we talk about nutritional
value of this dish, this pool is 280 calories, which include 13
grams of proteins, 20 grams of carbs
then 18 gram of fat. So, guys, this was just a
demo recipe for you guys. You can make it a versatile
way the way you want. Like, instead of lentil,
you can use chickpe, maybe some beans or maybe green
lentils or anything else. For veggies, you can use
maybe some cherry tomatoes, bell peppers, zucchini or maybe steamed broccoli or
anything else that you want. In base, we have used some
baby spinach and lettuce. You can use Aragoul or
rocket leaves as well. Micro greens are
definitely options. Cheese as per your choice, if you want, you can add or
it's absolutely optional. But this was the basic
demo how to build a salad, need to keep a few
things in mind. Maybe some crunch element
is definitely important, maybe roasted nuts or something. Protein is important, and
carbs are also important. If there are proper carbs, it can be used as a
proper meal for you guys. It will be pretty much
satisfying as well. That was it. Build
your interesting bowl.
11. Sweet Potato And Chickpea Salad: So, guys, now, let's make a
warm roasted veggie bowl. A quick warm salad with
very basic ingredients. Main base will be sweet potato. We're going to
roast it along with some chickpeas,
some basic spices, and we're going to
build our bowl with some base like some greens, lettuce, and veggies and sweet potatoes and
roasted chickpeas. Come, let's begin with the meal. So that's a salad, but
it's as good as meal. Guys, this is a salad bowl, but as filling as a meal, and this can be a complete meal. Good nutritional value,
good carbs, good protein. Come, let's begin
with the recipe. On a medium heat pan, I'm adding some oil. You can use any
neutral flavor oil. So next I'm using some
boiled sweet potatoes and some boiled chick pi, maybe around one cup. I'm going to use some salt, a little bit of salt to taste. We're going to toss this for not more than two to 3 minutes. So next I'm adding
some paprika to this other minute or so
and we will be done. So after around
three to 4 minutes, let's take it off the pan. Now, let's assemble a bowl. Let's begin by adding
some greens of our choice a little bit. Next, we're going to add
the carbs and protein. That we just roasted some
chickpeas and sweet potatoes. So what I'm trying
to do is to use the best of the simplest
ingredients for you guys. Let's not complicate
our dishes by using some fancy ingredients or complicate the process
of cooking food. Next, I'm adding
some sliced onions. And I'm going to add some
tahini dressing to this. Now let's talk about the
nutritional value in this. This is 400 calorie, 16 grams of protein, and 38 gram of carbs
and 20 gram of fat. A good hearty meal. One quick recipe, one bowl, and your meal is done. Pretty easy to go tasty and delicious and do try this, guys. You can adjust salt pepper
as per your choice, and you can also add cheese
at the latest stage you want. And maybe at the
time of roasting, we can add maybe cottage
cheese as well or tofu if you guys need to increase our
protein intake in this.
12. Dragon Fruit Feta Cheese Salad: Now, let's make a quick
dragon fruit salad. Pretty much easy to make, add or subtract ingredients
as per your choice. Do try this guys
very healthy bowl, and trust me, you're
gonna love it. Let's add Dragon foit first. Next I'm going to add some
diced apple and some oranges. So it depends on the
taste of oranges. If they have a bit
of tangy taste, do add a little bit
of lemon to this. Next I'm adding some
chopped almonds. And some alpinos
or green chilies, anything the way you like. You can use any fruits
of your choice. You can replace apple with pear also or also add any
nuts instead of almonds. I'm using some almonds
and some roasted peanuts. You can also mix seeds as well. Next, we're going to add some hen ton mint
leaves, lot of mint. That definitely adds a good
freshness to your bowl. Next, we're going to
add some black pepper and a little bit of salt. Let's give this a good mix now. Let's serve this
after a good mix, and we're going to add any
cheese of your choice. You can add feta, you
can add mozzarella. If you need a little
bit of salty taste, you can add some feta as well. Let me serve this. That was
pretty much easy bowl to do. Quick and healthy and tasty. Use ingredients of your choice. You can use any cheese
or add some fruits, add chilies of your choice, and it will be tasty.
13. Pesto Spaghetti Salad: Hey, let's make a quick
basil Pesto spaghetti. Very easy to make, and trust
me, you're going to love it. We have already shared recipe of basil pesto, a
couple of times. You can use that recipe and you can use other vegetables as well if you
want in this bowl. This bowl is pretty much
enough for your meal, and let's move ahead with
the recipe guys come. Let's begin by adding
some spaghetti to a bowl. Next, I'm going to
add a little bit of extra virgin olive oil. Next, I'm adding some pesto. Let's add a lot of
cherry tomatoes to this. Next, I'm adding a little bit of black pepper and some peanuts. And nuts of your choice. Let's give this a mix so that basil pesto should be mixed well with the
spaghetti and veggies. Let's add some fresh greens, maybe some fresh basil or
nt leave for the freshness. Let's serve this to a bowl. Next, I'm gonna grate a little bit of Parmesan
cheese to this. That's that Parmesan cheese. And we are good to go. Pretty much easy to make guys, but make sure you use cold
spaghetti instead of hot. That's the only
tip that I want to give you for this.
And do try this. You will love it.
14. Pasta Caprese Salad: Okay, now, let's make
capriciPasta salad. A very inspired from a very basic salad recipe that has only basically very
minimal ingredients, some cheese and tomatoes and some vinegar
and nothing else. But we have just
added pasta to this, add some fresh herbs. That's it. Come, let's begin
with the recipe, guys. Let's add some pasta first, boil to the perfection, but little bit of cold was kept in refrigerator
for a few hours. I'm just going to
add a little bit of extra virgin
olive oil to this, just for the better texture. And we're going to toss
this well in a bowl. Next I'm adding some
cherry tomatoes to this, some alpinos, some
fresh hand tone basil. Next, I'm adding a little bit of salt and some black
pepper as well. Next, I'm adding some
red wine vinegar. Again, we're going
to mix this well. Et's serve this now. You can add green chilies if you
want instead of alpinos. Maybe you can add some
olives as well if you want. And instead of basil, you can add mint leaves or any other herbs of your
choice, whatever you want. Next, I'm going to add some
fresh mozzarella to this. Hey, that's one comfort food you can try anytime you want. Just boil pasta and few ingredients and your dish is good to go. Do
try this, guys. You're gonna love it. A very quick recipe
and tastes amazing.
15. Salad dressing three ways: Let's begin by building
three dressing recipes that you can use in
multiple salads. First, store boogd dressing and sauces may contain
preservatives and color. But we're going to make some amazing dressings
which are very easy, quick, and all
simple ingredients that are available in
your pantry in your home. Come. Let's begin with
lemon, vinaigrette first. Come, let's begin
with the recipe. Let's begin by squeezing
some lemon juice. I'm using fresh lemon for this. One lemon. Next, we're going to grate a single
clove of garlic. Next, I'm going to add
two spoons of olive oil. This extra virgin olive oil. The next I'm adding
some regular salt. Salt is asper taste and some freshly
grinded black pepper. This is one of the most
basic and versatile dressing that can pair with
anything and everything. If you guys want, we can add definitely a
spoon of honey to this. That's optional. But this
can balance spice as well. And you can store this well for five to seven days
in refrigerator. Now, let's begin with
the second dressing. That's avocado Cilentro lime. Very basic dressing,
quick to make. Just we're going to grind
some basic ingredients, Avocado lime, salt,
pepper, garlic. That's it. In case you want a little bit
of smooth texture, you can add yogurt or
maybe cheese to it. Let's begin with the recipe. Come, guys. Let's add half
avocado, some garlic clove. If it's bigger garlic cloves, maybe two small than three to
four. Let's squeeze lemon. Black pepper, as per taste, salt, as per taste. Next I'm adding some
yogurt to this, maybe yogurt or hunkered. So this is just for a
better consistency. You can avoid this
and also a little bit of lemon juice or maybe water. Tom let's grind this and
see you in a minute. Add water or yogurt for a
silky consistency to this. Make sure keep on adding
in a smaller batch. Don't add water or yogurt at
once in a bigger quantity. Add slowly, maybe two
times or three times, it will give a better
silky texture. Let's make creamy
tahini dressing now. Very easy to make. In case you guys have ready
made tahini sauce. Use that. In case
you don't have. What we're going to use is
some roasted sesame seeds, along with lemon, olive oil, garlic, salt, and cumin powder. Cumine powder,
roasted and graded. Come, guys, let's
begin with the recipe. I'm adding some roasted
sesame seeds first, around one fourth of the bowl. Next, I'm adding two cloves of garlic at just as per
the size of the garlic. If there are small cloves, you can use three or four. Next, I'm going to add
olive oil to this. Around three tablespoon. Next, I'm going to add
some salt to taste, little bit of black pepper. This should be freshly grinded. Again, as per taste, and
that's roasted cumin powder. Again, fresh,
roasted and grinded. I'm adding a little
bit of water to this to manage its consistency. Just a bit, not much. Let's grind this, guys.
So what do you can see, we need a smooth and
silky texture for this. In case you don't get the
desired texture, keep adding, little bit of water to this, but make sure very little water. Let's transfer this
dressing to a bowl now. So that was it guys.
Pretty much easy. We made three salad
dressings. A were vegetarian. Apart from this, there are a few more recipes
which are in the PDF. You can go and check and pair this according
to your bowl.
16. Fruity Summer Salad: Guys, now, let's make
fruity summer salad. Fruits in salad. Let's make
it in an interesting way. This is low in protein,
low in calories, low in fats, but good as
evening snack before your meal. Let's do it in a quick way. I'm using some oranges,
some feta cheese, a little bit of nuts and greens, avocado, a quick meal, and a good for evening snack. Come, let's begin with
the recipe, guys. Let's add a handful
of baby spinach, or maybe you can
use ragula as well. Next time using some
avocado that's sliced. Next time adding oranges, you can use some strawberries
as well if you want. Next I'm adding balsamic
reduction to this. Maybe one with a half spoon. I'm going to add some
roasted almonds to this. You can use any nuts
of your choice. You're going to
just mix this well. Come, let's serve this guys. Come, guys, I'm going to garnish this with some feta cheese. We're going to use
some crumble feta. And this is done. I've used
a smaller portion of this. But what I would recommend
is 1.5 cup of baby spinach, half cup of oranges or maybe strawberries,
one for avocado, little bit of almonds, maybe one spoon, and drizzle
of balsamic vinegar. So this bowl will be
around 290 calories, which is seven gram of proteins, 22 grams of carbs, and 19 grams of fat. So why this salad is
light and refreshing, good for summer days, a perfect evening snack, serve this cold and do
try this guy's cheers.
17. Warm Roasted Veggie Bowl: So, guys, now, let's make a
warm roasted veggie bowl. A quick warm salad with
very basic ingredients. Main base will be sweet potato. We're going to
roast it along with some chickpeas,
some basic spices, and we're going to
build our bowl with some base like some greens, lettuce, and veggies and sweet potatoes and
roasted chickpeas. Come, let's begin with the meal. So that's a salad, but
it's as good as meal. Guys, this is a salad bowl, but as filling as a meal, and this can be a complete meal. Good nutritional value,
good carbs, good protein. Come, let's begin
with the recipe. On a medium heat pan, I'm adding some oil. You can use any
neutral flavor oil. So next I'm using some
boiled sweet potatoes and some boiled chick pi, maybe around one cup. I'm going to use some salt, a little bit of salt to taste. We're going to toss this for not more than two to 3 minutes. So next I'm adding
some paprika to this other minute or so
and we will be done. So after around
three to 4 minutes, let's take it off the pan. Now, let's assemble a bowl. Let's begin by adding
some greens of our choice a little bit. Next, we're going to add
the carbs and protein. That we just roasted some
chickpeas and sweet potatoes. So, guys, what I'm
trying to do is to use the best of the simplest
ingredients for you guys. Let's not complicate
our dishes by using some fancy ingredients or complicate the process
of cooking food. Next, I'm adding
some sliced onions. And I'm going to add some
tahini dressing to this. Now, let's talk about the
nutritional value in this. So this is 400 calorie, 16 gram of protein, and 38 gram of carbs
and 20 gram of fat. A good, hearty meal. One quick recipe, one bowl, and your meal is done. Pretty easy to go tasty and delicious and do try this, guys. You can adjust salt pepper
as per your choice, and you can also add cheese
at a latest stage you want. And maybe at the
time of roasting, we can add maybe cottage
cheese as well or tofu if you guys need to increase our
protein intake in this.
18. Global trio salad / Healthy Salad 3 ways: Guys now in this lesson, we're going to
make three salads. Maybe we can call that
global trio salad. In this, we're going to use
a Middle Eastern flavor. We're going to
make a fatu salad. Then we're going to
make a Thai noodle salad with some peanut dressing. And apart from that,
we're going to make Mexican bean
and corn salad. Come, let's begin with all
the three recipe guys. Easy to make, and you will love the variations
that we are doing. So what I'm using
is around 1.5 cup of lettuce, hand tone. So that's a good
base for our salad. So next time I'm using around more than one cup of cucumber, around one cup of
diced tomatoes, onion, Next, I'm adding
some parsley to this, and tone and a vinaigrette dressing around two
to three spoons. I'm just going to give
this bowl a good mix. Next, I'm adding some
roasted pita bread. You can just cut
the way you want, and we're done guy come. Let's serve this in a bowl. And just I'm going
to garnish this with some optional cheese and you can balance salt and spices
as the way you want. You can also add some additional cumin to this if you want, and this is done. So that's guys 220 calories of bowl with 5 grams of protein, 22 grams of carbs, 14 gram fat, and
five gram of fiber. I'm making one more bowl
of Middle Eastern salad. Easy to make quick,
very basic ingredients. We're using just potatoes, some green herbs
and salad dressing. That's it. Let's a potatoes. Handful of mint leaves
that are hand ton and some parsley as well
that are hand ton too. And we're going to add some vinaigrettes I'm adding a little bit of extra
roasted cumin to this. We're going to give
this a good mix. I'm adding a little bit of extra virgin olive oil for
a better texture. Guys, adjust salt as per taste. Now, let's serve this
very simple recipe, very basic, and it's
filling as well. And I'm adding again, feta cheese that complements
this dish very well. We're going to add a
lot of feta to this. If we talk about nutritional
value of this bowl, it's around 222 calories,
very low in protein, around maybe three
to 4 grams and around 30 grams of carbs and
ten to 12 grams of fats. Let's begin by adding
some black beans, around half cup, half
cup of sweet corn. Around eight to ten
cherry tomatoes or maybe regular tomatoes will also work in case you don't
have cherry tomatoes. Next, we're going to
add some ala pinos. The quantity of ala pinos depends on how much
spicy you want. You can also chop
this or use as whole. If you like the spicy notes, use as whole or else you
can chop and add as well. You want to add
some sliced onions or red onions. Anything is fine. Next, we're going to
add some cilantro. This is finely
chopped. Next, we're going to squeeze
some lime juice. Some chili flakes, aspart taste. Make sure we've already
added some Ale Pinos. So add asparo taste. So I'm using some
cheese, as well. So that's regular cheese. I've cut them into cubes. So that's some roasted cumin
and some salt as per taste. I'm just going to
drizzle some olive oil. Let's give it a good mix. So that's a healthy,
hearty nutritional bowl. So I'm just using
some chips or crunch. You can use nachos or doritos
or anything you want. For the crunch effect. Let's give a gentle mix once again and let's serve
this in a bowl now. So that's a bowl
with good fibers. This has 360 calories per bowl, 13 grams of protein, 35 gram carbs, and 18 grams
of fat and 10 grams of fiber. Let's begin by soaking
some rice noodles first. Let's begin by soaking
rice noodles first, exactly 5 minutes on the clock. Around after seven to 8 minutes, let's drain the water first. Come, let's make dressing now. I'm using a spoon
of peanut butter. So, guys, that's
unsweetened peanut butter. In case this is sweetened don't use sugar.
This is unsweetened. I'm using a little bit of
Brown sugar for the same. Around one spoon. Next, I'm using green chilies, spar taste. I'm adding a little
bit of vinegar. You can use soy sauce as well. That's it. Very basic ingredients
come. Let's grind this. In case you need to
adjust the texture, you can add a little
bit of water to this. So, guys, I just
want to tell you, I added around three to
four spoons of water to this just to give this
a right consistency. Next, I'm using in
some roasted peanuts, so these are salted as well. I'm just going to
hand ground a bit. We don't need a powder
texture for this. So, guys, this is the texture
of what we are looking for, not completely grinded. Come, let's build our bowl now. Once the water is drained, what we're going to do is
going to serve this in a bowl. I'm going to add some
shredded cabbage on this. And some cherry tomatoes. Next, I'm using a
dressing on this, adjust this asp taste. Instead of vinegar, you
can use soy sauce as well. And next I'm using
the salted peanuts. This will give a
right ranch effect. So that's around 340 calories of bowl with nine
gram of proteins, 34 grams carbs, 18 gram
fat, and four gram fiber. This was guys. We made
different variations from Thai, Mexican, and Middle
Eastern food. Do try this. Just
take inspiration, T use ingredients and
dressing of your choice.
19. Healthy Rice Bowl: Guys, let's make a meal, or you can call it salad
or a bowl, whatever. Very quick to make very easy. Basic ingredients. Let's use base as rice. So we are using brown rice, of course, which are
pretty much healthy. Come, let's begin
with the recipe. You can use any ingredients that are available
in your pentry. Maybe chick peas,
some beans, peas, use rice as a base and use any veggies that are available
in your refrigerator. Come, let me build with the ingredients that are
available in my pantry. Let's begin by building
our base that's rice. I'm using around 1.5 cup, because that will
be entire meal, so we need a decent
quantity for that. Next I'm using some corn and some cherry tomatoes or
maybe regular tomatoes. If you're using
regular tomatoes, make sure you remove
the pulp of that. Next time using around half
cup of boiled chickpeas. I'm using a decent
amount of chickpeas. Next time adding some alpinos. Maybe you can use chop or
whole, whatever you feel fine. I prefer my bowl to be spicy. I love the spicy kick, so I prefer whole alapinos
not the chopped ones. Next, I'm adding some
fresh mint leaves, and tone, just for
the freshness. Using some salt, freshly
grind black pepper, a little bit of grind cumin, some extra virgin olive oil, just for the smooth
texture in your bowl. Next I'm adding a
sauce cake in this. So that's our homemade
tomato salsa. Recipe for this sauce
is in the PDF below. So that's a combination
of sweet and spicy, and that's it, and our
bowl is good to go. You can add any
veggies you want. You can also add some
bellpeper if you want to this. So there's 390 calories of
bowl with 13 gram proteins, 45 grams carbs, 14 gram fat, and 9 grams fiber. So this was it guys.
Pretty much easy to make. Just mix all the ingredients
and your meal is good to go. Use any ingredients
that you have in your refrigerator. Carrots y
20. Salad Jar For take Aways and Tiffin: We all love a good salad, but we face a major hussle like during takeaways or
maybe like if you want to have this
meal at our office, or maybe we are
preparing it now, but going to have after
a few hours later. So here's a quick tip how
to pack a perfect bowl. So I'm going to
use jar for this. Maybe you can call storage jar, and you can pack it in the morning and you can consume this after
a couple of hours. Ingredients will be fresh,
and it won't be soggy. Come, let me show
you in a minute. So what I'm going to do is I'm going to make
dressing first. A little bit of olive oil. So this is just a
sample dressing. Can use anything you want. I'm just going to
drizzle a little bit of lemon juice in this. Next, some human powder, a little bit of black
pepper and some salt done. Next, I'm just going to
whisk this a little bit. So next, I'm using
chick peas in a jar. So this is just the idea on how to carry this bowl
in your office. Next, I'm going to top
this with some fresh corn. Next, I'm adding some cherry
tomatoes and alpinos here. Next I'm adding some
shredded cabbage here. And I'm going to add some
hand guided peanuts here. And our office Mrejan. The quantity as per
the way you want. Guys, this was not about
recipe or quantity. This was just about how you can take this jar
at your workplace. Just a minute before
you're going to eat this, just give this a very good shake and you can see it's
mixed very well, and you're going
to get good crunch and freshness in your jar.
21. Outro / Closure: That's a rap, guys, you
have just completed this course and hope this was more about
than just recipes. Hope you're going to
create amazing bowls and hope you have
learned a lot of things. And here's the PDF you
attach with all the recipes, the ingredients and even more
recipes and more dressing. I have just presented to you. Now it's your turn guys to build a bowl and show some excellent
creations out of it. Make sure you leave a
feedback out of it, and your feedback
matters a lot to.
Saurabh Nandwani, Chef
