This Dream Salad has everything! From Chia seeds to Avocado to Beetroot to Curd

Time of India

4 days ago

Not every salad is worthy of being called a dream, but this one truly is. It's not just a basic mix of greens and boring toppings. It's a bowl full of colour, texture, flavour, and real nutrition, all coming together like they were made for each other.
Yes, there's chia seeds, beetroot, avocado, and curd — but that's only the start.
This is the kind of salad you actually feel like eating. It doesn't feel like some sad diet food, doesn't leave you hungry again after one hour, and somehow your skin and stomach just feel better after. You can make it for lunch, after a workout, or when you're too lazy to cook. Here's how to put together the best Indian-style power salad ever.
Let's break down the five shining stars in the bowl — with all their benefits, flavour tricks, and how to use them right.
Avocado – the creamy hero
Avocados are all soft and buttery and just make the whole salad feel fancy. Not many people in India use them in salads yet, but once you try it, you'll get hooked. They've got these good fats that help your body grab all the vitamins better, and there's loads of potassium too, which is good for keeping your blood pressure steady.
How to use: Scoop out ripe avocado, slice or mash it lightly. Toss it in salt and lemon juice immediately so it doesn't go brown. Pair it with crunchy veggies like cucumber and onion for balance. You can even blend it into a creamy dressing with curd, garlic, and coriander.
Chia seeds – the silent health warriors
Chia seeds may be small and almost tasteless, but once soaked, they transform into a jelly-like texture that adds something special to any salad. They're packed with fibre, omega-3 fatty acids, and plant-based protein.
This simple ingredient not only helps you stay fuller for longer but also supports smoother digestion, making it a smart and easy addition to your plate.
How to use: Soak a spoonful in water or curd for about 10 minutes. Mix them in right before eating for the best texture. Chia adds a gentle crunch and a cooling quality to the salad. Combine with mint, pomegranate, and curd for a refreshing mix.
Beetroot – the earthy sweet twist
This root is full of antioxidants and nitrates that help with better blood flow, energy, and cleansing your system.
Its deep pink colour makes any salad look beautiful. But don't just grate it raw and toss it in — treat it with a little care.
How to use: Cut up some beetroot and either roast it in the oven or just cook it in a pan with a bit of oil and some cumin. Or you can boil it, chop it into cubes, and mix with chaat masala and lemon juice. It turns all soft and slightly sweet, which goes really well with anything spicy or tangy. Also tastes amazing with curd, onions, and green chillies — like a desi beetroot raita thing.
Curd – the cooling comfort
Every dream salad needs something to bring it all together — and curd does that effortlessly. It adds creaminess, cuts spice, cools the stomach, and brings probiotics that are great for your gut. You can either dollop it on top or make a full-on dressing with herbs and lemon.
How to use: Whisk curd till smooth. Mix with crushed garlic, salt, pepper, coriander, and a squeeze of lime. Pour this over roasted or raw vegetables and mix gently.
You can also turn it into a thick hung-curd dip and add spoonfuls through the salad like you would with cheese.
Sprouted moong – the desi crunch
Forget boring croutons. Sprouted moong adds crunch, protein, and a whole lot of freshness. It's great for weight balance, digestion, and keeping your energy steady. Sprouts have that raw, earthy bite, but you can soften them just a little with clever seasoning.
How to use: Rinse well, steam lightly or sauté with a pinch of salt and turmeric.
Let them cool, then mix with tomatoes, onions, and a dash of lemon. This mix goes beautifully with curd, avocado, and pomegranate — creating a contrast of textures that makes every bite exciting.
Put it all together
Now for the final toss-up. Start with something basic like cucumber slices, some lettuce, or even chopped cabbage. Add a big spoon of that curd dressing you made. Then pile in the roasted beetroot, a spoon of soaked chia seeds, those soft avocado bits, and a handful of sprouted moong.
If you want a bit of crunch, add some roasted peanuts or sunflower seeds. Top it all with a few mint leaves, a little splash of mustard oil or olive oil, and a pinch of black salt.
That's it.
The final bowl is one of those salads that's light but still makes you feel full. It's creamy, it's crunchy, it's sweet, tangy, earthy — all the stuff, all at once. It's good for your gut, helps your skin do its thing, and honestly, just feels kinda awesome to eat. It fills you up and tastes way better than those sad little salads.
Call it a mood-lifter, a detox bowl, or just a really good way to eat your colours — this dream salad has it all.