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#I-DayEats: How to make a tricolour yogurt dip

By Payal Kothari
August 12, 2018 09:30 IST
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What better way to flaunt your patriotism on Independence Day than with a tricolour salad?

Nutritionist and fitness expert Payal Kothari shares her tricolour recipes. You can share yours too!

Tricolour yogurt dip

Tricolour salad

Pic used for representational purpose only. Photograph: Anita Aikara/


  • 1 cup cooked white rice or yogurt

For the salsa:

  • ½ tomato
  • ½ onion
  • ¼ green pepper
  • Salt to taste

For the guacamole:

  • 1 avocado 
  • ½ lime
  • Salt to taste


  • For the salsa, chop the tomatoes, onions and pepper finely. Add a dash of salt, chilli flakes and lemon. (Note: The onions will make the salsa look more orange than red.)
  • For the guacamole, mash the avocado. Squeeze the lime and add a pinch of salt. 
  • In a small glass cup or bowl, spread the green guacamole as the bottom layer. Then add the cooked rice or hung yogurt as the middle layer. For the last layer, add the salsa. 
  • Serve with nacho chips. You can also serve with carrots, cucumber and green pepper crudites.

Kale, quinoa and cherry tomato mason jar salad


  • 1 cup kale, washed and finely chopped
  • 1 cup Parmesan cheese
  • 1 cup sprouted quinoa, cooked 
  • 1 cup cherry tomatoes
  • Salt to taste


  • Soak the quinoa in water for 20 minutes. Then add it to boiling water and cook for 5-7 minutes till you see baby sprouts. Drain out the water and keep aside. 
  • Mix kale salad with a pinch of salt. 
  • In a small mason jar, start layering the kale as the bottom layer. Add the quinoa as the middle layer. Top it off with the cherry tomatoes. Your salad is ready. 

Have a tricolour recipe to share? Just email it to (subject: Independence Day Recipe) along with your NAME, AGE, LOCATION and a photograph of the recipe, if possible. We'll publish the best ones on

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