High Protein Vegetable Salad
The moment we think of “Weight Loss Food,” we imagine boring boiled leaves and tasteless soups. Let’s change that today.
Healthy food should not be a punishment; it should be a celebration of crunch, colour, and flavour! This Warm Sautéed Vegetable Salad is my go-to recipe for those busy weeknights when I want something light on the stomach but satisfying enough to kill late-night hunger pangs.
Unlike cold salads that leave you craving pizza an hour later, this warm salad is packed with fiber-rich veggies and protein-loaded Paneer. The secret lies in the Glossy Stir-Fry Dressing—a mix of soya sauce and herbs that coats every veggie, giving you a restaurant-style taste in your own kitchen.
It’s quick, it’s colourful, and yes, it will help you fit into those old jeans without making you miserable!
Major Ingredients & Smart Substitutes:
Paneer
The protein hero. It makes the salad a “complete meal” rather than a side dish.
Broccoli
The ultimate weight-loss veggie. It adds volume to your plate with very few calories.
Capsicum
Adds that satisfying crunch and sweetness. Use tri-colour peppers for visual appeal!
Corn Flour
This is the magic thickener. It turns the watery sauces into a glossy glaze that sticks to the veggies.
👉 Pro-Tips for the Perfect Crunch
High Heat is Your Best Friend: When sautéing the vegetables, keep the flame High. You want to “sear” the veggies so they stay crunchy and vibrant. If you cook them on low flame, they will release water and turn into a soggy “Sabzi” instead of a crisp salad!
Warm Sautéed Vegetable Salad
A nutritious, warm salad featuring crunchy colorful vegetables and golden paneer, tossed in a light soy-herb dressing. Ideal for weight watchers and clean eaters.
Ingredients
- 1 cup Bell Peppers (Capsicum – Red, Yellow, Green), cubed
- ½ cup Broccoli cut into small florets
- ½ cup Paneer cubes
- ½ cup Green Peas Matar
- ⅓ cup Carrots cut into strips
- ¼ cup French Beans chopped
- 2 tbsp Olive Oil or any healthy oil like Sesame/Avocado
- 1 tsp Salt
- 1 tsp Soya Sauce
- 1 tsp Chilli Flakes
- 1 tsp Mixed Herbs
- 1 tsp Black Pepper Powder
- ½ tbsp Corn flour
- 1 tbsp Water
Instructions
Prep Like a Pro
– Chop all your veggies into similar sizes. This ensures they cook evenly.– Paneer Tip: Keep the paneer cubes slightly larger than the veggies so they don't break while tossing.ㅤㅤㅤㅤㅤThe Golden Paneer
– Heat 1 tbsp Olive Oil in a non-stick pan or wok.– Add the Paneer cubes. Sauté them gently on medium heat until they get a light golden-brown crust.– Remove them onto a plate. Why remove? If we keep tossing them with hard veggies, they might crumble.ㅤㅤㅤㅤㅤThe "Crunch" Sauté
– In the same pan, add another 1 tbsp of oil. Crank the heat up to High.– Add the "Hard Veggies" first: Carrots, Beans, and Capsicum.– Sauté: Toss them for 2 minutes. They should start to look glossy but remain crisp.– Add Soft Veggies: Now toss in the Broccoli and Matar (Peas). Sauté for another 2-3 minutes.Note: Broccoli cooks fast, so adding it later keeps it bright green.ㅤㅤㅤㅤㅤThe Secret Dressing Mix
– While the veggies are sizzling, take a small bowl.– Mix Chilli Flakes, Mixed Herbs, Black Pepper, Soya Sauce, Corn Flour, and 1 tbsp Water.– Whisk it well to ensure there are no corn flour lumps. This slurry is what creates the sauce.ㅤㅤㅤㅤㅤThe Final Toss
– Lower the flame slightly. Add Salt to the veggies (remember, Soya sauce has salt, so be careful!).– Add the Golden Paneer back into the pan.– Pour: Drizzle the prepared dressing over the veggies.– Mix: Toss everything quickly for 1-2 minutes. You will see the sauce thickening instantly and coating the vegetables in a shiny, flavourful glaze.ㅤㅤㅤㅤㅤServe Hot
– Transfer immediately to a bowl.– This salad tastes best when hot and crunchy. It’s a hug in a bowl!ㅤㅤㅤㅤㅤ
Watch me cook this live:
Don’t just read the recipe—see exactly how to get that perfect texture in 4k quality.
