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High Protein Kachumber Salad | Desi~licious RD

High Protein Kachumber Salad | Desi~licious RD

Introducing a new spin on the classic Indian salad – high protein kachumber! This hearty version of kachumber salad is made with edamame, a medley of veggies, combined with spices, and almonds for staying power. So if you’re on the hunt for diabetic salad recipes that are also heart smart, this one will surely satisfy.

Perspective iamge of a bowl of chopped vegetables, beans and chopped almonds.
Satisfy your appetite with this nutritious High Protein Kachumber Salad, a delicious combination of crunchy vegetables and refreshing flavour!

I’m captivated by the spicy-tangy elements and tantalizing texture of this kachumber salad (also spelt katchumber). And by blending my dietitian knowledge with my Desi (South Asian) roots, honestly, I feel like I’m in salad heaven.

As the holy month approaches, I’ve been focusing on nourishing recipes that can sustain us throughout the extended hours of fasting. Of course, eating healthy during Ramadan is on the agenda. And if I had to nominate an easy healthy salad, kachumber would definitely be my pick.

Hands down.

Not only is it hydrating and invigoratingly refreshing, but it perfectly complements (and balances!) our Iftar meals.

Enjoy this delicious salad for a nutritional boost!

In a nutshell, this kachumber salad is bundled with plant-based proteins and healthy fats that work together to pack a nutritional punch! Let me explain.

  • Edamame provides a good source of protein and dietary fibre – both of which are necessary for gut health and regularity.
  • Almonds are heart-healthy nuts, providing a fair amount of polyunsaturated fats.
  • Packed with vitamins, minerals, and disease-fighting antioxidants, veggies are a nutritional powerhouse!
  • Spices such as cumin and chilli powder lend powerful anti-inflammatory properties.
  • Fresh herbs contain plant compounds that guard against chronic diseases like type 2 diabetes and heart disease.

High Protein Kachumber Salad

Here’s what you’ll need

With a versatile line-up of ingredients, kachumber salad is a breeze to make. It’s ready in only 30 minutes, most of which you’ll spend prepping the vegetables and herbs. And if you own a food processor, it will save even more time. Here’s what you’ll need:

  • Edamame, shelled and boiled
  • Cucumber
  • Red onion
  • Tomato
  • Jalapeno
  • Fresh cilantro
  • Fresh mint
  • Red chilli powder (Kashmiri)
  • Cumin powder
  • Lemon juice, freshly squeezed
  • Salt
  • Almonds
Top view of a collection of food ingredients including edamame, cucumber, herbs, tomato and nuts.

My go-to food processor – Breville The Sous Chef

I use this Breville – The Sous Chef Peel and Dice Food Processor in my kitchen. I got it about 3 years ago and it functions beautifully, making chopping, dicing, shredding, grating, and mincing ever so easy!

How to make kachumber in 5 simple steps

Once the veggies and herbs are prepped, the rest is a simple assembly job!

A bowl of edamame and chopped cucumber on a wooden board.
Step 1: Boil frozen edamame according to packet instructions. Set aside to cool before assembling the salad; otherwise, the heat will soften the veggies and herbs.
A wooden board with chopped vegetables styled around a decorative scarf.
Step 2: Meanwhile, cut the cucumber and tomato into small cubes, and chop the onion, jalapeno and herbs finely. For texture contrast, roughly chop the almonds.
Top view of chopped vegetables and herbs sprinkled with powdered spices.
Step 3: Next, add edamame, cucumber, onion, tomato, jalapeno, and herbs, along with chilli, cumin, lemon, and salt.
Top view of a bowl of chopped vegetables and beans.
Step 4: Mix the kachumber salad ingredients gently until everything is well combined.
Top view of a white bowl filled with chopped vegetables, beans and topped with almonds.
Step 5: Finish with chopped almonds, toss and serve immediately.

The complete recipe with ingredient amounts can be found in the recipe card at the bottom of this post.

Best ingredients for salads

When it comes to crafting nutritious salads, the possibilities are endless! I suggest assembling a medley of ingredients for both flavourful and textural appeal. For example:

  • Greens, like kale, spinach and lettuce
  • Fibre-rich wholegrains such as quinoa, farro and couscous
  • Fruits and vegetables like apples, berries, peppers and cucumbers
  • Vegetables such as tomatoes, cucumbers and onions
  • Proteins like chickpeas, kidney beans and tofu
  • Healthy fats like avocados, nuts or seeds
  • Herbs and spices

What to serve this kachumber salad recipe with

To create a nutritionally balanced meal, kachumber salad can be served with a side of protein. For example:

For grain-based accompaniments, I recommend enjoying this healthy dinner salad with:

  • Flatbread – like paratha or roti for a healthy dose of fibre.
  • Wholegrain – like quinoa is absolutely delicious!

Serving note

This salad makes a delectable main course for two or serves three to four people when served as an accompaniment.

Food safe storage

You can make the most out of your meal prep and store this delicious kachumber salad in an airtight container or mason jar for up to two days. If you really want to get the most out of this recipe, though, it’s best served fresh since letting it sit for too long causes the juices to be released and the veggies to lose their crunchiness.

To make your preparation process easier, you can chop the vegetables and herbs ahead of time. And when you’re ready to serve, simply mix in the spices and lemon juice.

A rectangular bowl filled with chopped vegetables, beans and topped with almonds, styled around a decorative scarf.

I hope this kachumber salad recipe adds a refreshingly delightful note to your meal planning. Enjoy!

Desi~liciously Yours, Shahzadi

If you give this Indian salad recipe a go, let me know what you think. Reviews and feedback are always welcome! Show off your Katchumber creations on Instagram or Facebook by tagging #desilicousrd – I can’t wait to see what you come up with!

A rectangular bowl filled with chopped vegetables, beans and topped with almonds, styled around a decorative scarf.

Get the Recipe:

High Protein Kachumber Salad

Introducing a new spin on the classic Indian salad – high protein kachumber! This hearty version of kachumber salad is made with edamame, a medley of veggies, combined with spices, and almonds for staying power. So if you’re on the hunt for diabetic salad recipes that are also heart smart, this one will surely satisfy.

  • 2 cup edamame, shelled, frozen, boiled
  • 1 cucumber, large, diced into small pieces
  • 1 tomato, large, diced into small pieces
  • ½ red onion, medium, finely chopped
  • 1 jalapeno, large, finely chopped
  • ¼ cup mint, leaves only, finely chopped
  • ½ cup cilantro, leaves and stems, finely chopped
  • tsp Kashmiri red chilli, powder
  • 2 tsp cumin powder
  • ½ tsp salt, sea salt
  • 1 lemon, juice, small, fresh
  • ¼ cup almonds, plain, unsalted, roughly chopped
  • Cook frozen edamame as per packet instructions and cool completely before assembling the salad.

  • Meanwhile, cube the cucumber and tomato into bite-sized pieces, and finely chop the onion, jalapeno pepper and herbs. For texture contrast, roughly chop the almonds.

  • Combine cooled edamame, diced cucumber, chopped onion, tomato, jalapeno, cilantro and mint in a large bowl.

  • Add Kashmiri chilli powder, cumin powder, lemon juice, and salt and mix gently until all the ingredients are combined.

  • Toss almonds for garnish and serve immediately. Enjoy!

Best ingredients for salads


When it comes to crafting nutritious salads, the possibilities are endless! I suggest assembling a medley of ingredients for both flavourful and textural appeal. For example:

  • Greens, like kale, spinach and lettuce
  • Fibre-rich wholegrains such as quinoa, farro and couscous
  • Fruits and vegetables like apples, berries, peppers and cucumbers
  • Vegetables such as tomatoes, cucumbers and onions
  • Proteins like chickpeas, kidney beans and tofu
  • Healthy fats like avocados, nuts or seeds
  • Herbs and spices

Food safe storage


You can make the most out of your meal prep and store this delicious kachumber salad in an airtight container or mason jar for up to two days. If you really want to get the most out of this recipe, though, it’s best served fresh since letting it sit for too long causes the juices to be released and the veggies to lose their crunchiness.

To make your preparation process easier, you can chop the vegetables and herbs ahead of time. And when you’re ready to serve, simply mix in the spices and lemon juice.

Serving note

This salad makes a delectable main course for two or serves three to four people when served as an accompaniment.



Nutrition Information:

Calories: 354kcal (18%)Carbohydrates: 39g (13%)Protein: 21g (42%)Fat: 15g (23%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gSodium: 597mg (25%)Potassium: 1370mg (39%)Fiber: 13g (52%)Sugar: 11g (12%)Vitamin A: 1243IU (25%)Vitamin C: 55mg (67%)Calcium: 254mg (25%)Iron: 7mg (39%)

Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.