Indian Tomato Mint Salad Recipe
Best when made with the freshest ingredients, especially homegrown tomatoes, this easy and quick-to-prepare salad with a healthy mint-lemon dressing is guaranteed to be a hit with family and friends.
With no oil—only fresh vegetables, herbs, lemon juice and some spices—it's a perfect dish for those wanting to watch their waist or needing a vitamin-rich healthy pick-me-up. High in vitamins A, C and K, it's also a fantastic healthy salad to take to barbecues and picnics and to keep away summer colds and flu.
- 6 large ripe tomatoes, diced
- 4 spring onions, finely chopped
- 1 large handful fresh mint leaves, finely minced
- juice of 1 to 2 lemons
- salt and pepper, (optional)
- cayenne pepper
Step 1: Prepare the Tomato Salad
- Wash all ingredients thoroughly.
- Dice the large tomatoes into pieces about 1 centimeter (1/2 inch) big, or slice mini tomatoes in 1/2 centimeter (1/4 inch) slices with a sharp knife. Place into a bowl.
- Remove and discard the roots and any limp or damaged leaves from the spring onions (or peel the larger onions/shallots).
- Chop both the white and green parts of the spring onions finely, or dice the large onions finely. Mix with the diced tomatoes.
Step 2: Prepare the Dressing
- Juice the lemons and strain the juice to remove any stray pips.
If your lemon is small, use two lemons, or add a tablespoon of water.
- Grind salt and pepper to taste into the lemon juice. Add any other spices, such as chilli or cayenne—my favorites! Then whisk together quickly with a fork.
- Strip the mint leaves from their stems—you only need the leaves. Discard any leaves that are brown, limp or overly damaged. Keep a couple of tips with a few leaves attached for a garnish.
- Mince the leaves with a sharp knife or herb knife.
- Add the minced mint to the lemon dressing, mix well, then pour over the tomatoes.
- Garnish with a few mint sprigs, and serve.
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- Homegrown tomatoes, ripened on the vine, are the most delicious in this recipe!
- The best mint is that grown in your own garden—perfectly fresh and easy to grow in pots.
- Leftovers keep only for 1–2 days in the refrigerator. This salad is definitely best eaten when freshly prepared as the tomatoes start to break down after about a day.
|Serving size: 100g|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Carbohydrates 6 g||2%|
|Sugar 4 g|
|Fiber 2 g||8%|
|Protein 0 g|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
1 Serving Contains:
Vitamin / Mineral
% Daily Value *
Health Benefits of This Salad
Tomatoes are full of lycopene, a strong antioxidant. Although it is not required by humans, lycopene has been shown to help liver function. It has been reported to calm the inflammatory response, reducing the swelling and pain in sciatica, arthritis, fibromyalgia and chronic prostatitis.
As part of a diet of fruits and vegetables, tomatoes have been reported to reduce several types of cancer. Tomatoes may prevent neurological diseases, such as Parkinson's disease, and have a beneficial effect on diabetes.
Similar to most green herbs, mint is packed with antioxidants, also has anti-inflammatory properties, and often has a calming effect on digestion and nausea, especially when drunk as a herbal tea.
Lemons have the highest amount of vitamin C of all of the common citrus fruits. A strong immune-system booster, vitamin C helps prevent colds and flu, protects against harmful bacteria and prevents inflammation. It may even help stabilize blood sugar levels in diabetes patients.
How to Serve It
This salad is perfect when served with:
- barbecued foods—both meats and vegetables
- pasta with cream-based sauces
- Indian curries
- steaks or schnitzel
- seafood and fish
- Mexican chili
- baked creamy casseroles
- potato pancakes or rösti
- rissoles and meatloaf
- meat pies or shepherd's pie
A Versatile Tomato Salad
Changing the ingredients in this tasty salad means you will never be bored!
Main Ingredient Variations
- Use a different tomato: Roma, cherry, grape, beefsteak, yellow, Russian black—any type works well!
- Add half a diced cucumber or a diced red pepper (capsicum).
- Add 6–8 stalks of green asparagus or brocollini, broken into pieces and lightly steamed then cooled.
- Replace the spring onions with finely diced red onions or shallots.
- Add wild greens or salad leaves for an extra hit of antioxidants.
- Add diced feta cheese or fresh mozzarella for a more substantial salad with protein.
- Add cooked and cooled cous cous or fine bulgar wheat for a a substantial salad with more carbohydrates and fiber.
- Add some slices of fennel root for a light aniseed flavor and extra fiber and anti-oxidants.
- Replace the mint with an equal amount of basil, minced.
- Use a mixture of minced fresh oregano, marjoram, thyme and a little rosemary for a varied herbal taste.
- Replace the mint with a double amount of parsley, minced.
- Replace the mint with a handful of coriander, minced.
- Add or replace the spring onions with a large handful of chives or garlic chives, finely chopped.
- Use different types of mint—Thai mint will add heat, peppermint or spearmint will have a sweeter and lighter flavor.
- Replace the mint with 1–2 tablespoons of toasted sesame seeds.
- Add 1/8 teaspoon of chili powder or cayenne pepper for a kick of warmth.
- Finely julienned or grated ginger is great for treating colds!
- A minced fresh garlic clove is also great for colds and flu.
- 1/8 teaspoon of ground cumin adds a warm, spicy note.
- Use the juice of one lime and 1 tablespoon of water instead of lemon juice, for a extra health boost.
- Add 2 teaspoons of extra virgin olive oil to the juice mixture for a little more depth.
- Use 1 teaspoon of balsamic vinegar and 1 tablespoon of water instead of the lemon juice.
- Use 2 teaspoons of white wine vinegar and 1 tablespoon of water instead of the lemon juice.
- Add 1–2 teaspoons of soy sauce for a saltier, richer tasting dressing. This works especially well with toasted sesame seeds replacing the chopped mint.
Fun Facts About Tomatoes
Did you know . . . ?
- Tomatoes are native plants from Peru in South America.
- They are part of the nightshade family and are closely related to eggplants and potatoes.
- Tomatoes were introduced to Mesoamerica (Mexico) around 3500BC.
- The earliest record of tomatoes by European herbalists was in 1493.
- There are over 7,500 different types of tomatoes.
- The tomato is actually a berry, within the fruit botanical group.
Grow Your Own Salad
I grow a few tomato plants each summer, so I always have a couple of tomatoes on hand. They never ripen all at once.
A few mint plants are in my garden to make tea and flavor water, and they can do with an extra haircut every week. Fresh new mint leaves are better than old, large ones in this salad.
I've discovered that spring onions are unkillable in my garden, and if you just chop the 'leaves' off instead of removing the whole plant, it will grow back.
Unfortunately, I've moved to a cold climate, and growing my own lemons is proving difficult—lemon trees hate snow and cold weather.
What are your favorite flavors to pair with tomatoes in a salad?
Let us know in the comments below!