Kitchen experts tell you how to add spice to your salad

With actor Mindy Kaling sharing how she added a spicy twist to a bowl of greens, experts suggest ways to up the hotness quotient while maintaining a balance

A bowl of salad can get a tad boring for those who harbour a special spot for spicy food. Like most desis who grow up on a hot and tangy palette, US-Indian actor-director-producer Mindy Kaling recently shared an Instagram story of how she likes her salad. In a screenshot detailing her salad order — including red onion, pickles, cabbage, kale, sunflower seeds, broccoli and cucumber - the former star of The Office declared her love for a combination of sweetgreen hot sauce, lime and jalapeño vinaigrette.

Inspired by Kaling’s twist to a regular bowl of greens, when we ask chef Maya Pereira Sawant, a celebrity nutritionist, fitness trainer and founder of Lean Kitchen by Maya, if amping up the hotness quotient in salads can mitigate its health benefits, she says, “Spicy food isn’t detrimental to one’s health; in fact, spices are thermogenic in nature and thus help increase metabolism to some extent.” Honey Thaker, head nutritionist — fitness science and nutrition at Purenutrition.in, points out that ingredients such as chillies or paprika can be added to salads as “they help boost metabolism, while curtailing calories. Sauces such as sriracha and spiced, low-calorie mayo can be added to the dressing to give it a spicy twist, too.”

Pereira Sawant also notes that when it comes to Indian-style salads, there’s always a hint of spice in the form of green chillies or red chilli pepper. “The flavours should have a good balance of sweet, tangy and spicy,” she advises, adding that there are many ways to kick in the tikha element. “You can use jalapeño, radish, kimchi, or a dressing to which you can add ginger, paprika, cayenne peppers and black peppercorn. You can also add Tabasco sauce to your salad,” she says.

 Honey Thaker

However, too much of anything isn’t good, warn the experts. “The amount of spice quotient to be added to a particular salad depends on the individual. For instance, if an individual is generally habituated to less spicy food, they should ensure that the salad is not over-spiced, as that might lead to gastric or acidity concerns,” informs Thaker. Pereira Sawant adds that those who suffer from irritable bowel syndrome or stomach ulcer should avoid spicing up their salads, too.

Mindy Kaling. Pic Courtesy /Getty

Kale salad with spicy kimchi and tahini dressing

Serves: 4
Prep time:  10 minutes 
Cooking time: 20 minutes 

Ingredients
Roasted vegetables:  >>  1 medium zucchini (sliced in 1/4-inch rounds) 
>> 1 medium sweet potato (sliced in 1/4-inch rounds) 
>> 1 cup red cabbage (shredded) >> 1 tbsp melted  coconut oil 
>> A pinch of sea salt >> 1/2 tsp curry powder 

For dressing: 
>> 1/3 cup tahini >> 1/2 tsp garlic powder (more if needed) >> 2 tsp tamari or soy sauce (more if needed) >> 1 large clove garlic (minced) >> 1/4 cup water Others: 
>> 6 cups mixed greens (kale, romaine, mixed greens, etc) >> 4 small radishes (thinly sliced) >> 3 tbsp hemp seeds >> 1 ripe avocado (cubed) >> 2 tbsp lemon juice or apple cider vinegar >> 2 cups cooked quinoa >> Kimchi

Method
Pre-heat the oven to 375 degrees F (190°C) and arrange zucchini, cabbage, and sweet potatoes on a baking sheet. Drizzle coconut oil, sea salt and curry powder, and toss to combine. Roast for 20 minutes or until tender and slightly golden brown. Add one part quinoa, a pinch of salt, and curry powder (optional) to a small saucepan over medium heat. Toast for a few minutes, stirring occasionally. Then add two parts water and bring to a boil. Reduce the heat and simmer covered for about 18 minutes. Cool it.

Prepare the dressing by whisking together tahini, garlic powder, soy or tamari sauce and garlic. Then, add enough water to thin the mixture until pourable and whisk until  it is smooth. Taste and adjust the seasoning as per your liking. Assemble the salad by adding greens, radishes, hemp seeds, and avocado to a large mixing bowl; pour the lemon juice (or apple cider vinegar) and gently toss to combine. Tip in the roasted veggies, spicy kimchi and any other desired toppings, and serve with the dressing.

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