Looking for a Healthy Breakfast? Try This Protein- and Fibre-Rich Veggie Salad

Breakfast is often called the most important meal of the day, but what you eat in the morning matters just as much as when you eat it. Many people start their day with several cups of tea, biscuits, bread or rusks, only to feel hungry and tired again before lunchtime.

A nutritious breakfast containing protein, fibre, vitamins and minerals can help make your morning meal more balanced. Whether you're working towards weight management, hitting the gym regularly or simply trying to improve your everyday diet, adding more nutrient-dense foods to breakfast can be a good choice.

One easy option is a colourful vegetable salad packed with beans, cottage cheese, vegetables and healthy fats. It's filling, refreshing and particularly suitable for vegetarians.

Ingredients for the Salad

• 1 cucumber

• 1 radish

• 1 tomato

• 1 onion

• ¼ cup boiled kidney beans

• ¼ cup boiled chickpeas

• Lettuce leaves

• Red and yellow bell peppers

• Broccoli

• A handful of roasted peanuts

• 70 grams cottage cheese (paneer)

2–3 tablespoons lemon juice

2 tablespoons olive oil

1 teaspoon crushed black pepper

Salt to taste

Fresh coriander leaves

How to Make the Protein-Rich Salad

Start by washing the cucumber thoroughly. Cut off both ends, slice it lengthwise and then cut it into bite-sized pieces. There's no need to peel it.

Wash and peel the radish, then slice it into thin pieces. Chop the tomato into small pieces, removing the seeds if desired.

Take half an onion and chop it finely. Wash the lettuce leaves properly and cut them into smaller pieces.

Next, chop the red and yellow bell peppers and broccoli into bite-sized pieces. Lightly steam the vegetables so they retain some of their crunch.

Transfer all the vegetables to a large mixing bowl. Add the boiled kidney beans, boiled chickpeas and dry-roasted peanuts.

Cut the paneer into small cubes. Soak the cubes in hot water for 2–3 minutes, then drain them well and add them to the salad.

Prepare the Lemon-Pepper Dressing

A good dressing can bring all the ingredients together and make a simple salad much more flavourful.

In a small bowl, combine the lemon juice, olive oil, salt and crushed black pepper. Mix everything thoroughly until well combined.

Pour the dressing over the salad and toss well so that the vegetables, beans and paneer are evenly coated.

Finally, add freshly chopped coriander and give the salad one last mix.

Why This Salad Makes a Good Breakfast

This salad combines several nutrient-dense ingredients in one meal. Beans and paneer provide protein, while vegetables, chickpeas and lettuce contribute fibre along with various vitamins and minerals. Olive oil and peanuts also add healthy fats.

It's colourful, crunchy and easy to customise according to your taste. You can also adjust the vegetables, beans and seasoning based on what you have available at home.

For a more substantial breakfast, serve it alongside whole-grain toast or another source of carbohydrates.