Kachoombar salad (Indian chopped mixed salad)

The first Thrive Kitchen hands-on cooking class debuted on January 17. It was a good start with an enthusiastic and curious group of students learning to cook various soups and salads of the world. I’m sharing a recipe for a delicious kachoombar salad, or an Indian chopped mixed salad, that we made in class, which I adapted from one by Chef Suvir Saran. This is a savory, slightly spicy, cumin-scented salad that includes both fruits and vegetables. It’s an example of how I try to broaden my students’ ideas about cooking and introduce less familiar recipes and flavor combinations. Try it for yourself and let me know in the comments how you like it. If you live in the San Francisco Bay Area and are interested in attending one of my classes, contact SFHealthEd@kp.org -- spaces fill up fast! Visit the Kaiser Permanente San Francisco Health Education website for more information. Here’s a sneak peek of the classes I have lined up for the rest of the year (subject to change):
  • February 28: Cooking for Your Heart and Soul: Healthy African Heritage Cooking to Celebrate National Heart Month and African American Heritage Month
  • March 21: Eat Your Greens!
  • April 18: Spring Vegetables
  • May 23: Healthy Chinese Cooking for Asian American History Month
  • June 6: Cooking for College: A Primer
  • July 25: Spanish Summer: Gazpacho and Tapas
  • August 22: Back to School Lunch and Easy Weeknight Cooking
  • September 5: Healthy Mexican Food for Latino Heritage Month
  • October 10: Pumpkin: Not Just for Pie
  • November 14: Thanksgiving: Extreme Makeover (Everything But the Turkey)
  • December 5: Healthy Holiday Feast

Servings: 8

Prep Time: 20 minutes

Ingredients

  • 2 large tomatoes, diced into 1/2” cubes
  • 2 Granny smith apples, 1/2” dice
  • 1 large English cucumber, seeded and finely chopped
  • 1 medium red onion, finely chopped
  • 1 jalapeño pepper, finely chopped
  • 1 mango, diced
  • 1 cup pineapple chunks
  • 1/2 cup cilantro, chopped
  • 1/4 cup mint leaves, finely chopped
  • 1 teaspoon toasted ground cumin
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon ground black pepper
  • Juice of 1 lime

Directions

Toss all ingredients together in a large bowl. Adjust salt, lime juice, or cayenne as needed.

Nutrition Information (per serving)

  • Calories: 145
  • Protein: 5 g
  • Fiber: 3 g
  • Fat: 4.5 g
  • Sodium: 150 mg

Contributor

Linda Shiue, MD