Diet by Priyanka
Paneer, cucumber and capsicum salad
Paneer cubes tossed raw with cucumber, capsicum and a curd and herb dressing. One bowl is 355 kcal, 20 g protein and 10.2 g net carbohydrate, and nothing on the ingredient list needs cooking.
Why this dish works
Most people reach for a salad and end up eating leaves. Twenty grams of protein is what turns this into a meal rather than a side, and it comes from the paneer, not from a dressing.
Cucumber and capsicum are close to water by weight, so they fill the bowl without moving the carbohydrate figure much. The capsicum and the curd account for most of the 10.2 g of net carbohydrate.
It also survives two hours in a lunch box, which very few salads do. Keep the dressing separate if you are carrying it, and toss it at the desk.
What you need
Makes one bowl:
- 110 g paneer, cut into small cubes
- ½ medium cucumber, diced
- ½ green capsicum, diced
- 2 tbsp thick curd
- A handful of coriander and mint, chopped fine
- ½ tsp roasted cumin powder
- Salt, black pepper and chaat masala, to taste
- Juice of half a lemon
How to make it
Whisk the curd smooth in the serving bowl, then stir in the chopped coriander and mint, the roasted cumin, salt and pepper. Loosen it with a teaspoon of water if it is too thick to coat.
Add the diced cucumber and capsicum and fold them through the dressing.
Add the paneer last and turn it gently, two or three times only. Paneer breaks if you stir it like vegetables. Finish with lemon juice and a pinch of chaat masala, and eat it cold.
Nutrition per bowl
| Calories | 355 kcal |
|---|---|
| Protein | 20 g |
| Fat | 25.8 g |
| Net carbohydrate | 10.2 g |
| Fibre | 1.8 g |
Figures are for one bowl, calculated on half a medium cucumber, half a capsicum and 2 tbsp of curd. A larger capsicum or a sweeter curd will move the carbohydrate figure up by a gram or two.
Who this suits
Twenty grams of protein with no cooking makes this useful on a weight loss plan, where the evening meal is usually where things fall apart.
It is also one of the easier ways to hit a protein target without meat. If that is the problem you are solving, the vegetarian protein page covers the rest of the options.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Paneer cubes with cherry tomatoes and chilli flakes
- Coconut and almond flour ladoo
- Coconut chutney with curd and tadka
- Cucumber, onion and tomato raita
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.