Expert weighs in on Virat Kohli’s healthy and hearty ‘superfood salad’: ‘Because I was a heavy meat eater…’

The superfood salad, which combines nutrition and taste and is also available at the cricketer’s restaurant One Commune in Delhi, comprises assorted mesclun greens, roasted pumpkin seeds, juicy watermelon, and amaranth puffs (popped rajgira).

Kohli switched to a superfood salad after he turned vegetarian for health reasons. To ensure he was getting the right amount of nutrition, even without chicken, research helped him discover the super healthy and tasty superfood salad.

Key ingredients

Nutritionist Anjana Kalia told indianexpress.com that colourful vegetables such as bell peppers, carrots, cucumbers, and tomatoes, which provide vitamins and minerals, can also be added to the salad. Protein sources like grilled chicken, chickpeas, or tofu are often used. Healthy fats come from ingredients such as avocado, olive oil, nuts, and seeds like chia or flaxseeds.”

Sometimes, quinoa or brown rice is included for complex carbohydrates. According to the nutritionist, these ingredients form a balanced meal that provides essential nutrients.

And how does it help athletes stay healthy?

Kalia explained, “The superfood salad made popular by Kohli is a nutrient-rich meal that combines fresh vegetables, lean protein, healthy fats, and seeds. It is designed to provide sustained energy, quick recovery, and better overall health, especially for athletes.”

High on nutrition:

This type of salad is high in fibre, antioxidants, and vitamins, helping the body fight inflammation, repair muscles, and maintain good immunity. For athletes, it supports endurance, faster recovery after training, and stable energy levels throughout the day.

Integrating superfood salad into the daily diet

This salad can be easily included in daily meals as a lunch or dinner option or a light post-workout meal, recommended the nutritionist. Since it is low in unhealthy fats and high in nutrients, it helps in weight management, improves digestion, and boosts immunity. “It can replace heavier meals for non-athletes and still provide enough energy to stay active. Eating such a salad regularly also lowers the risk of lifestyle diseases like diabetes, high blood pressure, and heart disease,” she added.

Quick recipe for beginners:

All one needs is a bunch of readily available ingredients to make this easy-peasy superfood salad. 

As suggested by Kalia, start with a bowl of spinach or lettuce. Add chopped cucumbers, tomatoes, and carrots. Mix in some boiled chickpeas or grilled chicken for protein. Add slices of avocado, a handful of nuts or seeds, and a drizzle of olive oil with lemon juice as dressing. This quick recipe takes only a few minutes to prepare and is healthy and tasty.

From the homepage

Exclusive | Bike skidded, rider died on spot before bus ran over it in Kurnool tragedy: Pillion rider tells police

Record-breaking Rohit Sharma, Virat Kohli power India to nine-wicket win, prevent Australia’s series sweep in Sydney

Suspect in Assam railway track blast gunned down in police encounter