​6 protein-packed salads you can make in 10 minutes​

Protein isn’t just for gym days, it’s the nutrient your body quietly depends on every single day. It repairs tissues, fuels muscles, supports hormones, and keeps hunger from creeping in too soon. Yet most Indians fall short: studies show the average intake is around 0.6 grams per kilo of body weight, while the ideal daily need is closer to 0.8–1 gram per kilo for adults, that’s roughly 45–60 grams a day for most people. The problem? We think protein means chicken or shakes. In reality, your kitchen already holds plenty of quick, clean options, dals, paneer, pulses, eggs, sprouts, even curd. You just need to bring them together smartly. Scroll down for six salads that do exactly that, ready in 10 minutes, high in protein, light on effort, and built for anyone who wants to eat well without turning it into a project.

Forget limp lettuce. Start with boiled chickpeas, warm, soft, a little nutty - and toss them with cucumber, tomato, onion, coriander, green chilli, and a dash of roasted jeera. A squeeze of lemon wakes everything up.

To make it - take one cup boiled chana, half a cucumber, half a tomato, lemon juice, kala namak, and jeera powder. It’s fresh, tangy, and hits that perfect point between street food and nutrition science.

The crunch of moong, the sweetness of fresh coconut, the crackle of mustard seeds, this one tastes like the South Indian coast in summer.

To make it - Take one cup moong sprouts, two tablespoons grated coconut, and a quick tempering of mustard seeds and curry leaves. Light, earthy, and deeply cleansing, it’s proof that the simplest proteins can also be the most elegant.

Paneer behaves differently when it isn’t cooked. It’s soft, milky, and slightly sweet, perfect against crisp bell peppers and a drizzle of olive oil.

To make it - take 100 g fresh paneer cubes, sliced bell peppers, coriander, crushed methi seeds, salt, and pepper. It’s not a salad as much as a snack that wandered into health food territory and decided to stay.

Cool curd. Warm quinoa. Mint. Cucumber. A whisper of chaat masala. This one feels like a breeze on a hot afternoon - rich in protein, light on effort.

To make it - Take half a cup cooked quinoa, half a cup curd, mint leaves, cucumber, and a little masala. Probiotics meet plant protein in a bowl that’s equal parts comfort and calm.

A bowl that feels like dinner, only faster. The rajma adds protein and depth; corn adds crunch; lime keeps it alive. A hint of red chilli brings warmth.

To make it - take half a cup boiled rajma, half a cup corn, chopped tomato, onion, lime juice, and chilli powder. It’s hearty, colourful, and tastes like a festival that happens to be good for your heart.